Letter from the Prez

BTCers,
We have a few exciting things planned for 2012 that I think will interest you and get you psyched for the coming season.
First, we are re-invigorating our website to include better functionality, a discussion forum, and better advertising for our sponsors.  More of the content in the website will be behind the members login including the discussion forum.  In addition, we will be improving the functionality to include better member management and an ability to sign up for events and purchase gear through the website.  We are targeting launch on Feb 1 2012 and our URL will change to www.bouldertriathlonclub.com.   Unless we can figure out a way to keep the googlegroup in synch with the membership list we will likely phase out the googlegroups distribution list.  Going forward the majority of BTC information will be distributed through either the discussion forum or a members only email distribution list.  We want the value of the BTC membership to be realized and this is one way of achieving that.
Ben is taking orders for 2012 club clothing.  Contact Ben ASAP at bsmrscott@gmail.com.
Russell Herbert is birthing the mentor program for 2012 where we will be focusing on new triathletes and those striving for a new race distance and looking for an experienced BTC member who can act as an expert resource.  Review Russell’s email that went out a couple weeks ago and please refer this program to any new triathletes you may know.  Eric Kenney will likely conduct some training specifically focused at this group and it will likely include discounted race entry to a local tri.
We will continue the many training events and social gatherings that we have done in the past so look for this events calendar to get posted to the new website in February.  We hope to organize a club trip or two over the course of the year so keep your eyes posted for information on this.  Where would you like to go?  Buena Vista for some great hill work?  A destination race somewhere?  Let me know so that we can begin to turn ideas into plans.
2011 was a great year for me.  The early season was focused on getting ready for Ironman Coeur d’ Alene with race preps happening out in California at Wildflower.  Wildflower was a blast and all though the bike was hilly, the run was a bear!! Laura and I logged many hours of driving both to California and Idaho and have decided that flying isn’t such a bad idea.  IM CDA served up the coldest swim of my career and the combination of full wetsuit and slow swim was the challenge of the day.  With the remainder of the race ending well it will serve as my mantra “if you can get through IM CDA swim you can get through anything!”  The second half of the season was a grudge match with Laura in Philadelphia.  This half marathon distance race was a challenge training wise as it is difficult to determine “race pace” when you are training at altitude and racing at sea level.  The sage advice of our coaching staff was right on – the lungs were loving life and it was the legs that really started to fatigue  in the last few miles.  Both Laura and I beat our best time by many minutes and it was a great way to end the season.
So what does 2012 hold for all of you?  I always find the last part of December and early part of January a fun time to start planning for the season.   Share your plans with the club and find some companions to share in the experience.  I always find these to be the most fun races of all.  Happy New Year to all of you and I look forward to seeing you all in ’12.

Graz

NEW YEAR, NEW BTC!

Change is afoot in the form of new and renewed programs and opportunities for the club with the new year! Here’s a small sampler of things to expect and look forward to:

Mentor Program

This program’s aim is helping and encouraging beginner and less experienced triathletes.  The idea is to match athletes not for individual coaching, but to provide a “triathlon friend” offering basic guidance, advice and encouragement.

Everyone remembers that first triathlon – being terrified of the swim, wearing baggy running shorts on the bike (and regretting it!!), as yet ignorant of the magical properties of Glide or Vaseline.  Eating steak and eggs for breakfast because your grandma said you needed to “fill up before a long days work”.  Imagine how helpful it would have been for someone to give you the basics that we all now take for granted?  Now is the time to give back – help promote our great sport and healthy lifestyle.

The mentor program will  target first timers foremost, but also beginners who are thinking about moving to the next level, like tackling a first Olympic or  half iron distance race.  For the beginner groups, we will target the Boulder Sprint in May and also Athleta Iron Girl in August as target races to support our mentees to complete.

If you are interested in becoming a Mentor in this program the following commitments are suggested:

1)      In person meeting with your mentee’s, maybe at a club training session followed by coffee (or beer) for introduction and to discuss goals.

2)      Help with a couple of organized sessions before the target races to help the mentee’s get ready, open water swim and practicing a transition.  Maybe ride the bike course as a group.

3)      Be involved with the weekly BTC training dates, run at the rez, bike rides etc.  Not every person every week but we need to keep these consistent to allow the newcomers chance to meet folk and get involved in the club.

4)      Most importantly being able to give your mentee advice and guidance as they have questions come up via phone or e-mail.  We will suggest once a week or so, some may be more, some less.

Thanks to Russell Herbert for taking the lead in launching a new format for matching mentor athletes with newbies to the sport! FYI, our leader is a perfect poster child for the power of successful mentoring–rumor has it that’s how he met his wife! If you’re interested in participating, please contact Russell at russellherbert@gmail.com. 

BTC Grand Prix: It’s Back! And It’s Better.

The BTC Grand Prix Series is an ongoing fun, structured set of regular opportunities to get together as a club for social training, sharing competitive but supportive camaraderie, and creative chances for every athlete to shine. The new Grand Prix Series includes a once-a-month running event that will fire your competitive juices while highlighting the great social network we have as a club.

 Membership Special!

TRAINING

How to Train Your Lactate Threshold…Without Doing Threshold by Eric Kenney

Break that FTP plateau! Some athletes thrive on these workouts and can perform them better than steady efforts at 100% of threshold. Others suffer like never before. There is a reason weight lifters do many different types of chest exercises: all chest workouts are not created equal. Your threshold power or pace is the same way. I will frequently prescribe a 2-3 week block of threshold training for an athlete, and not one of the threshold (Zone 4) workouts are the same. Why? Lots of reasons. To keep things fresh, to keep the body working and adapting as much as possible, to be specific, to “force the issue” as I sometimes say. For example, take these two workouts: 3×20 minutes at 90% of threshold; and  3 minutes on, 1 off, times 6 at 110% of your threshold. Both are “threshold” workouts, yet they can fall worlds apart.

The Over-Under, or Crisscross, interval is one you may have heard of or even done before. If you’re a cyclist, you have definitely done one, maybe without even realizing it. There are many different methods and variations to this workout. They include intervals with a given amount of time under your threshold, power, or pace, and a given amount of time over it.

Here are a few of my favorite types of over-under intervals:

1. Bike: for time trialist or triathlete, 2×25 minutes (4 min rest) done as: 4 minute zone 3/ 1minute in zone 5. Repeat for the length of the interval.

2. Bike: For the roadie, 2×25’ (4’rest), perhaps done on a climb. Ride in zone 3/upper zone 3; every 3’ do a 20” kick spiking power to 10 watts per kilo of body weight then push Zone 5. Repeat for the 25’.

3. Running: 30”on, 30” 0ff. “On” time, do 5k pace or faster, off time is zone 2/ endurance pace. Repeat 20-30 times.

How they work:

What this does is force the body to recover from the harder effort while still working at a non-recovery pace. By doing a short effort above your lactate threshold, you start to build up lactate on your muscles. If it’s not too much you can recover from this by working very easy for some time. But with these intervals you keep the effort going at a hard but sub threshold, aerobic, pace (zone 3/ tempo). Now, your body is trying to filter the waste, while keeping energy production fairly high!Also, the repeated nature of these hard efforts will soon have you thinking efficiency. How can you hit that wattage or pace with as little wasted energy as possible? Believe me, you will figure it out or pay dearly!

All of our training zones are related. Some more than others yes. “If your foundation is to small you can’t build a big, tall house.” Right. Well, if your roof is too small you can’t build a big main floor without it filling up with water, same thing. I have seen many athletes come to me and others pounding away at their threshold getting little results because their abilities above threshold are inadequate. Yes , you ironman triathletes still need to have some kind of minimum ability above threshold. These intervals are a great way to work that upper end a little bit while having an overall endurance flavor to your training session.

In the real world:

Train your weakness! This is The foundation of the ETG. If you’re looking at this thinking, I don’t have to do that in a race why should I train that way?, chances are this type of thing is a weak area for you. We all have our strong points and weak ones. However, if a weakness is weak enough, it will hold EVERYTHING back.

At bike race or a mountain bike race, much of the time it feels like the winner still blows up, just not as badly as everyone else. Or, they are the ones who simply blow up last. When attacks are going in a road race, it’s not the base pace that gets people dropped, it’s the accelerations. The same can often can be said on climbs for the leaders. Mountain bikers, this is your playground! Long, hard, steady efforts are what mountain bike racing is all about, but you are constantly forced to deal with the terrain. That hill is steep!Any slower and you will have to put a foot down. Those little efforts to get over a rock or a log. So ever find yourself keeping up with every one for the first lap, but then every one of those little tiny efforts seems to cost more and more ground? These intervals can be your secret weapon to preparing for the final finishing climb, or to simply get ready for the first races of the season.

For the TT guru or triathlete, these can be a great threshold workout to add to your arsenal. Accelerating out of corners and not paying for it can mean an extra few seconds at the state TT championships and the difference between 1^st and 4^th place. In triathlons, we try our best to be steady eddie on the bike. But it’s tough some times. This can provide not only some great training at your VO2 power but give you a little insurance for the mistakes we all make when were in the heat of battle.

Replace your next few boring threshold workouts with some of these interval sessions. See what happens.

Eric is a full time triathlon and cycling coach. He is the owner of EK Endurance Coaching and works with athletes of all levels. To see EK Endurance Coaching’s highlighted results and learn more about what they can do for you go tohttp://ekendurancecoaching.com.

Opportunity: EK Endurance is offering a St. George Training Camp!

Our 140.7 training camp: We go beyond the finish line!
Get first-hand course knowledge of one of the toughest IM courses in the world! Race execution seminar will be done early in the camp so you can then put that new knowledge into real world use. Great coaches, great people, and a great location. 

This Camp will include accommodations at a fantastic local home. Product from EK Endurance Coaching partners: Infinit Nutrition, Mix 1 and more. More during the day training, food and snacks. Dinner cooked at the house each night, group effort (Gang, I’m not Bobby Flay!). Training seminars each night, and free one-on -one coaching consults by request.

RACING

 Congratulations to everyone as always on great performances and sporting accomplishments. Here are a few recent results we know about.  Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!

Congrats to:

IMAZ: Pam Schuckies, Warren Schuckies, Liz Larson, 12:29:31; Jay Lochhead, 11:01:28

HITS Sprint Palm Springs: Will Murray, 1st AG in 1:18

Tuscon Half Marathon: Will Murray, 3rd AG/1:32

Anthem Turkey Day 10K: Russell Herbert, 40:39/3rd AG; Andy Graziano, 44:49/5th AG; Laura McGraw, 44:34/1st AG

Vegas Half Marathon: Charles Garabedian, 1:22:03; Christiana Glenn, 1:36:49

ITU Long Course Worlds: Charles Garabedian

..congrats too to all other competitors in recent events! Lots of fun snowy racing coming up!

MARK YOUR CALENDARS!

If you’re in town New Year’s Day, you won’t want to miss the first Grand Prix event…prediction run at Casa Schuckies! Stay tuned for monthly events to come!

If your race plans aren’t already packed, check out the fabulous links below for upcoming races!

Racing Underground

Colorado Triathlete Multisport Calendar

ATHLETE PROFILE: Mentor Coordinator Russell Herbert

Years competing in tris: 23 years – my first triathlon was at 14
Worst tri mishap:  The Ewell duathlon was my nemesis race

• Year 1,   After coming out of transition one my bike computer was not working so I very sensibly tried to fix it resulting in my hand going through the spokes of the front wheel and me being catapulted over the handle bars to land on my head and my crash helmet exploding into 16 pieces.  Result – hospital trip
• Year 2, I forgot my run shoes and borrowed a friends.  On the first run I trod on a broken beer bottle which went straight through the shoe and into my foot.  Result – Hospital trip
• Year 3 – this time I finally managed to finish the race and got the result I wanted – winning my age group and third overall

Worst tri mistake:  Using a carbohydrate drink supplement for the first time during a race – coming top ten off the bike I then cramped up at the start of the run and vomited a number of times.
Top tri tip: Minutes can be won and lost in transition – before I got contact lenses I had to do this out of necessity as I could not find my bike.  Make sure you walk the transition before the race – know exactly where you have to go and visualize the steps and what you are going to do.
Favorite sporting accomplishment:  I represented Great Britain for 5 years on the junior team gaining many great experiences and friends – after a 5 year hiatus and moving to the USA I took up racing again and decided to take on a Half Ironman as a new challenge and new distance.  In my first half iron was 4.51 I came 13th overall and 1st in age group.
Goals for next season so far:  LA marathon in March.  Beaver Creek X-terra as it totally kicked my ass last year! Then another half iron in the fall.
Favorite pre-race food:  Pasta with Boursin cheese and Crème Freche melted together.  Add ham and mushrooms for the ultimate calorie laden feast!
Favorite post-race replenishment: Chips….. (that’s fries in American)
Something people may not know about you: I love to dance!!  Took salsa dancing lessons for a few years – am still terrible to be honest and cannot remember any of the footwork but love to twirl a girl around the room.  I am also famous in 3 different countries for the chicken dance!

TIDBITS

Felicitations and a bittersweet farewell-for-now to Jenny Georges, who is off to DC with her wonderful fiance for 6 months. Jenny and Ryan are planning a July ceremony. Wishing them all the best!

Club Callout: Pecha kucha redruitment!

Share your passion, your dream – and maybe even some of the pain that goes along with it!  Pecha Kucha Longmont is starting it’s second year of fabulous and successful presentations to friends, neighbors and community members.  We are currently seeking presenters to share their 20 images – which will be projected on the “big screen” for 20 seconds each while you talk about your story, dream, ideas, hobby.  This could be about your first triathlon adventure (or the training thereof). the flowers that you stopped and smelled along a particularly spectacular run, or the encounter that you shared in the human laundry machine with 2000 other swimmers, sharks and minnows during your last ironman.  OR . . . . a subject matter that has absolutely nothing to do with triathlon or any of the above-mentioned activities.  The event is free – so all of your friends will be there to watch, laugh, cry, experience.  Upcoming PK Nights are February 10 and April 13.  I need to have your idea for by January 4.  Thanks – and happy holidays to all!  If you need more info, go to pechakucha.org.  Or email BTCer Lauren Greenfield directly at pinkdeano@yahoo.com.

Best wishes to Pam and Dan Moore, who are expecting their first child sometime in February!

Three cheers and then some for Laurie Mizener, and best wishes for continued happy healing! Here’s a recap of what the past months have held for Laurie:

GEAR CALLOUT! Don’t forget to e-mail Ben@tembtc.org soon if you are interested in ordering gear this year, or would like the full list of items available! : )

USAT CALLOUT: Keep logging those miles..January is bike month, but every mile counts toward team standings, including running and swimming!

Congrats to Francis Chew for being the first to spot BTCer Mike Conroy in the last issue’s Parting Shot. Look out for another cropped club member and Mike’s athlete profile in the next issue! : )

RED LINE REMINDER: Please continue to take advantage of the many benefits that come with being part of BTC! If your membership is approaching expiration, renew today…or better yet, take advantage of the special offer New Year’s Day at the first Grand Prix event of 2012!

Letter from the Prez

BTCers,

So with the race season winding down (a couple last IM’s in Florida and Arizona to go) we look to round out the year with a couple of fun events in which I hope you will participate.  The day after Thanksgiving we will host a 10+10 like run that we hope will provide options for a variety of distances.  Since the weather can be a little unpredictable that time of year we will try to construct a course that isn’t prone to mud and comes close to about a 6 mile loop that can be done multiple times.  Look for more details on this event – start time approx. 10am.  I am also looking forward to another end-of-the-year banquet that will occur on Saturday, December 10^th, beginning at 6:30pm.  We will be having the event again at Agave in Boulder since we had so many great comments about the place last year.  We will likely have the same format and hope many of you can attend.  BTC members free, guests $15.

A call for volunteers went out a few weeks ago as we attempt to fill some gaps in the leadership team for the BTC going in to 2012.  I am happy to report that Ben Scott will step up and take over as Treasurer. You all should go out of your way to thank Mike Ellis for all that he has done for the BTC over the last many years including Race Director for the regular February 10+10 run, keeping our finances straight, hosting pasta rides and this year’s Halloween Party.  Of course Mike was has always anchored the USAT Challenge that occurs in Dec, Jan and Feb each year spending countless hours entering training results into the USAT website. Thanks Mike!!

We have also had a few volunteers step up to act as ride and run leaders including Will Murray, Cisco Quintero and Andrew Tuthill.  This will be great to have a group of people who can keep our regular weekly training well oiled.

Meg Flanegan has offered to step up as our Social Coordinator and Tricia Dixon, after just killing the Boulder Series BTC Aid Stations, will support Sally Dyer in coordinating volunteer efforts associated with the events we run like Adopt-a-Road and the Boulder Tri Series.  I’d like to compliment Tricia for all the work that went into pulling our Aid Stations together this year.  Because of her effort and other BTC volunteers (900 hours worth!) we donated a big chunk of money to the Boulder Community Hospital Foundation.  Thank you Tricia! 

I am also really excited about another new member to the club showing interest in the BTC mentor program.  Russell Herbert has agreed to work to enhance this program and perhaps reach out to more kids in our community.  I am excited to see where we can take this in 2012!

Wendy McMillan continues to just do an awesome job with the BTC Newsletter and has agreed to continue to do this in 2012.  Thank you Wendy!  We are happy to provide Wendy with some support from Judy Doherty who is new to the club this year.  Thanks for volunteering Judy.

Fortunately Craig Wilson continues to assist us in keeping our website up and running.  We definitely could use some additional resources in this area so if you have the ability to help manage our WordPress based website please let me know.

Wbya and Pam have agreed to continue on as VP and Secretary in 2012.  We owe a great deal to them for all they have done for the club!  Setting up the tent for the Boulder Tri Series, running the duathlon event, and hosting a slew of parties at their place are just a few of the many things they do for BTC.  Eric Kenney has also agreed to continue in his role as the Club Coach.  Please don’t hesitate to shoot Eric ideas about what type of training you’d like to see in 2012.

Finally, I have agreed to continue one more year as president.  This will indeed be my last year as BTC president and I look forward to transitioning this role to another at the end of 2012.  That being said I have a couple of key initiatives to accomplish before handing over the reins.  First, we will be enhancing the BTC website during the winter and adding some functionality that will improve the way we administer the club and the resources that our available to club members.  Secondly, I will be organizing a club clothing purchase for early in 2012.  Order forms will be distributed at the holiday banquet and we will be getting our order in by the end of January.  Please bring a check to the banquet so that we can take a deposit for your clothing order.  This will ensure all have club race clothing going into the 2012 race season.  Some other things that I will be exploring with the leads include enhancing the mentor program, creating a more sustainable infrastructure around ongoing training opportunities for club members, organizing a club trip, and divining ways to reach out to a wider swath of club members.  As always I welcome your ideas and suggestions around ways that the BTC can create more value for you.

Keep the Beat BTCers and I look forward to seeing you at the post-Thanksgiving run and end-of-year banquet.  Happy Holidays!

Graz

SPONSOR SPOTLIGHT

Happy Anniversary, Max Muscle!

Max Muscle celebrated with Bronco’s starting OL, Orlando Franklin, in store on Tuesday, November 1st, from 12-7 pm. Visitors enjoyed super sales and raffles all day long, plus photo ops with the Batmobile; best of all, 10 % of proceeds went go to benefit Klaus, a child bravely fighting cancer.  

TRAINING

Time to Lay Out the Plans… by Eric Kenney

The Fall is one of the best times to plan and get started on your goals for the next year. And, unfortunately, it is not taken advantage of by most athletes. We see this scenario time and time again. Especially with athletes who had a big A race or long season. They take some time off. Then the cold and the holidays hit, yielding more time off. New year drags into a new work year, a business trip or two, and before you know it, it’s almost March!   Taking 4-6 months off a year is a tough way to make progress. There is a way, however, to maintain or even improve your ability with minimal time and less structured training.

 But first, before we do any actual training…

It’s time to plan.  The key here is, this is not the time to stress about training but to plan ahead.  Before we can plan ahead, we must look back at the past. Looking at your past year or more of racing and training can be the best thing you do in planning for the next season.

Here are some steeps to get you on the road to success.

1. Write down your general goals. Things that you want to focus on overall, big picture. I.e., become a stronger runner; spend more time training on the bike.
2.  Next, write down your big goals (e.g. PR at IM CDL). For races write down the dates and rank them in priority. 
3. Then, write down specific training objectives: these should be precisely measured.  Be sure they fall in line with achieving you big goals: Increase threshold wattage to 250; run sub 30:30 minute10k, etc.

   4. Most importantly, identify your weak areas.
Finding your weaknesses can be harder than it seems. Here are a few methods for analyzing your season and identifying your key priorities to get you started right in 2012.

Step one: Analyze Your Season

Did you meet your racing goals and training objectives? Did you peak when you wanted to? Did you go as fast as you predicted?  These should be pretty simple yes or no questions.  Look then at your training objectives as stated above. They should be measurable goals that are stair-steps to your major goals. If you did not meet your major goals of the year previously, the answer, or at least part of the answer, may be right there.  As you keep looking into why you did or did not meet your goals look at everything: job, personal life, relationship, etc. Stress outside of the athletic world is the number one cause of people under-performing. If you’re a lawyer working 60+ hours a week and training 20 hours a week as well as being a mother or father, you are going about things in the wrong manner. There are only so many hours in the day!

 Note what worked for you and what did not. The things that worked you will want to keep in your bag of tricks, as these things will likely work again. The things that didn’t work– get rid of them! We’ll come up with something better!

Step two: Finding Your Weakness

There are two ways to look at this. A good starting point is finding your weakness by the numbers.

 Look at your threshold pace (and power for the bike) and compare them to each other. We have a proprietary chart at EK Endurance Coaching we use to see which is weakest for you: swim, bike, or run. Another way is to simply look at your race results. How are you ranked in each event? This can get tricky, as these results can be deeply flawed by poor race execution. But that’s a topic for another time.

 One can go even deeper with this. So your bike is weak. Well, what about your bike is weak?  One of the ways we can dissect a weakness is to do some field testing and plot your numbers on a “power profile”.  Test your maximum power out put for 5 seconds, 5 minutes and your Threshold power.

 A power profile chart can show you where you are lacking. This is particularly good data for the roadie. Is this written in stone?  Is this the end of the road?  No, but it is a good starting point. Another testing method would be to get a threshold and VO2 test in a lab.

  Even if you don’t “need” the areas you are weak in they may still be holding you back.  For example, an ironman triathlete has a weak 5 sec. power. He may not need that ability but if it is weak enough it is something that will hold his other abilities back. If it is an A race specific weakness (doing an Ironman and running endurance is bad) then there is clear work to do!

 A second method is comparing your weakness to your competition. “But Eric, I don’t race other people I race myself,” you may say.  That’s great, and I applaud that self motivation but if you want to improve, the best place to look is to the people who are better than you.  For example, in your triathlon results, if you’re coming in 50^th on the swim 50^th on the bike and 450^th on the run time after time again, working on your running would be a good place to start. If you’re getting dropped on short hills in bike races (short hills, ie. 1 to 5 minute power),  shorter power output ability might be your weak point.  Before you make the decision as to what your weakness is make sure you have more than one or two examples that show this.  

 You’re ranked lowest in the run, your % loss is highest in the run, your threshold pace is much lower than your friends/competition, your run threshold is low on the triathlon threshold chart.  etc… Ok your running is bad.  If you do one race a year and the run “hurt”, that doesn’t tell you much.

 Look at this deeply. This is very important. Are you not running well because you’re and bad runner OR because your swim and bike are not up to par and you’re paying for it on the run/ at the end of the race?  Are you getting dropped on the hills because you’re a bad climber or because the hills are at the end of the race and you have trouble there because your threshold power and endurance is not as good as your competition? Take some time with this, consult a coach and or trusted training partner or both.

All of this may look straightforward on paper, but it’s harder to implement than it looks. Getting someone else to give you a good objective look at your self could be the best thing you do this fall.

 Let’s Put it to work!

 Now you know where you want to go and have an idea on how to get there.  You are now armed with essential tools for planning and training for your season.          
1. You have you goal races down in the calendar.
2. You should know what key skill and abilities you will need to meet your goals at these events.
3. You should know what weaknesses you have, how severe they are, and if they are specific to your main season goals.

Next time we’ll look at how to put all the data you’ve gathered  into a specific plan over the winter with minimal time commitment.  

Eric is a full time triathlon and cycling coach. He is the owner of EK Endurance Coaching and works with athletes of all levels. To see EK Endurance Coaching’s highlighted results and learn more about what they can do for you go to http://ekendurancecoaching.com 

Remembering Not to Forget to Rehearse by Will Murray

One of the best 30 seconds you can spend to enhance the quality and effectiveness of your workouts is to rehearse them.  Athletes who take half a minute before their workouts to state their workout goal report vastly improved results.

 It’s easy.  Just say to yourself or aloud the purpose of the workout.  If it’s a tempo ride, say, “The purpose of this workout is to ride at race pace for a portion of the ride.”  If it’s a recovery run, “The purpose of this run is to do some active recovery to get me ready for tomorrow.”

 That takes about 3 seconds.

 In the rest of the half minute, rehearse the workout the way you want it to happen.  Make a short video of the workout from beginning to end and see yourself achieving the goal of the workout.

More and more athletes rehearse this way automatically before every workout to tangible benefits.  Their workouts are sharp and focused and less wandering.

But how do you remember to do the 30-second set up?  Here’s a way to make the rehearsal automatic.  The following technique works for most things that you want to remember to do on a regular basis in the future.

1. Clearly describe the action you want to repeat in the future (e.g. rehearse before every workout).
2. Identify specific times and places when and where you want to take this action.
3. Select the next time you want to take this action, and run a short video of you taking that action (rehearsing).  Make the video full color, large screen size and see it through your own eyes as though you are doing it now.
4. Select another time in the future, and run the video again.
5. Pick one more time in the future, and run the video again.
6. Now, think of something you always do before your workouts.  Maybe you always have a cup of coffee, or always put something on your head (swim cap, helmet, ball cap).  We’ll call this thing you always do the anchor.
7. Start making a video of you doing your anchor action, and immediately run the video of you taking the desired action (rehearsal).
8. Repeat step 7.

You now have put this desired future action into the future in the time and places you will need it.  When you do the anchor behavior, the rehearsal will start automatically, and then you are ready for a great training session.

RACING

Lots of great racing, as usual! Congratulations to everyone as always on great performances and sporting accomplishments. Here are a few recent results we know about.  Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!

Congrats to:

All those who participated in the fall duathlon! Thanks for coming out and making it a great day!

 Ironman 70.3 France: Rocky Riviera

Kona Ironman World Championships!: Owen Hammond, 10:41; Gail Matherly, 11:14; Eric Kenney, 10:10

Run the Rocks 5 K:  Stephanie Murphy, 4th AG/13th OA

REV3 Cedar Point:  Will Murray, 11:09/1st AG

Soma Triathlon: Liz Larson, 5:47 (PR!); Jay Lochhead, 4:54/5th AG

We didn’t get Chrissie at the Du this year, but we did get sexy in a speedo! Cheers, Kevin!

..congrats too to all other competitors in recent events! Hope everyone whose off season has started is enjoying it! Best of luck to ITU Long Course Worlds and IMAZ competitors, all others racing in upcoming weeks!

MARK YOUR CALENDARS!

Friday, November 25th: 10 + 10 style run; stay tuned for further details!

Saturday, December 10th:

If your race plans aren’t already packed, check out the fabulous links below for upcoming races!

Racing Underground

Colorado Triathlete Multisport Calendar

ATHLETE PROFILE: Amanda McCracken

• Years competing in tris: 15
• Worst tri mistake: sleeping through my alarm until 15 minutes before transition closed
• Top tri tip: visualize the race transitions and write down your mental strategies for each section of the race
• Favorite sporting accomplishment: running a 17:49 5K this year
• Goals for next season so far: run faster!
• Favorite pre-race food: peanut butter and banana
• Favorite post-race food: peanut butter and turkey sandwich
• Something people may not know about you: I’m a poet

TIDBITS

BIG, WARM, FUZZY CONGRATS to Heidi and Neil Smith, who welcomed baby Zoe into the world last week! She’s gorgeous!

PARTING SHOT

Whose tenacity makes racing much more than a shot in the dark?

Be first to send your best guess this month to Wendy at mcmillan.w@gmail.com.

RED LINE REMINDER: Please continue to take advantage of the many benefits that come with being part of BTC! If your membership is approaching expiration, renew today!

Keep up the Beat, BTCers.

SPOTLIGHT ON HEALTH

Are Food Allergies Derailing Your Triathlon Season? by Neil Smith

Are you like many other athletes who suffer from intestinal problems during competition? For all too many competitors, symptoms such as abdominal pain, gas, cramping, bloating and diarrhea are unwelcome, yet nearly constant training and racing companions.

Food allergies are a very common cause of these symptoms. If you’re allergic to the foods that you eat during training and competition, the intestinal symptoms of allergic reactions can hamper your performance.

Many popular sports nutrition products contain common food allergy triggers. For example, sports drinks and gels, such as Power Bar products, contain maltodextrin, which is a corn-based sugar. Clif Shot Bloks contain brown rice syrup, cane juice and coconut. Accelerade, another popular sports drink, contains whey, a milk-based protein. In addition, many products contain less obvious food exposures, such as Lecithin, which is often derived from soy. If you are allergic to any of the ingredients in your sports nutrition products, consuming them during activity could be the culprit for your race day, intestinal woes.

Food allergy testing can be a very helpful tool for any athlete who struggles with intestinal problems. A simple blood test can help you identify your food allergies.  Then, those results can be used to select products that don’t contain your allergic foods.  Reducing your food allergy exposure can eliminate those intestinal problems. As a result, the body spends less energy mounting needless allergic reactions. More energy is then available for hard-working muscles to move the body forward.

Neil Smith, Physician Assistant-Certified, Former Allergy Sufferer

www.ColoradoAllergySolutions.com

MINDFUL MATTERS

Five Chats to Have with Yourself by Will Murray and Craig Howie

Sometimes before and during races, you get a voice inside your head that wants to tell you things.  This voice is often your own; sometimes it’s the voice of someone else: a parent, a sibling, a coach, a teacher.  Often this voice tells you things that get in the way of your goals.

“C’mon, you don’t really have to go this hard.  This race isn’t that important to you, and so what if you don’t lay it out on the run.  Your A Race is really next month anyway.  Let’s just back off a notch and call this a training day.  That’s it, no reason to suffer.  Nobody will notice anyway.”  And on and on.

If you ever have that kind of chatter going on in your head before or during races or hard workouts, here are five actions to manage that dialog.

1. Agree with what the voice is saying, but charge ahead anyway.

“Yes,” you say, “I could back off a little.  You’re right, absolutely, no one will notice.  In the big scheme of things, this doesn’t really matter.  Hey, when the sun burns out we are all out of jobs anyway.  You’re right, you’re right.  No reason to go this hard.  Except, let’s just do it anyway!  What the heck, it’s just a race, and it really doesn’t matter that much, like you said, so let’s keep the pace—you know, just for fun.  Heck, let’s pick it up—even more fun.”  Then set your own pace and go back to work.

2. Send the voice to the other side of finish line. 

Tell the voice, “Hey, thanks for showing up.  You know, I’m kinda busy right now.  Tell you what—I’ll see you after I cross the finish line and we can talk then.”  Then see that voice launching off into space to a place just beyond the finish line timing mats and the volunteers and the water bottles and the chip collectors.  Once you finish, if the voice wants to continue, you can listen to it all you want, but the race is over.

3. Haggle with the voice. 

Strike a bargain with the voice.  “I agree, this is pretty hard.  How about we just keep this pace until the next aid station and reevaluate there?  If we need to walk for a few seconds, no problem, but if we still feel like we can hold this pace, we will.  Whaddya say, do we have a deal?”  If the voice doesn’t agree, ask it what kind of deal it proposes.  In the meantime keep the pace.

4. Consider alternative meanings.

Your lungs burn a little and your legs are beginning to feel like five-quart bags of lactic acid.  What does this mean?  It could mean that you are really cooked and about to fall apart.  It could just as likely mean that you are exactly where you want to be in this race, working at potential and trained enough to have plenty left.  Shakespeare wrote, “Nothing is either good or bad, but thinking makes it so.”  What you think it means becomes what it means.  So consider different meanings for what the voice is telling you.  “Man, those legs are getting heavy.  It must mean that you are about to crack,” says the voice.  Better slow down, or even walk, or even better…let’s go home.”  But you add to the conversation by thinking of a few different things that the feeling in your legs might mean.  “Hmmm, those legs are a little roasty, I agree.  It could mean that we are right on with the race plan.  Hey, it’s a race, right, not a nap.  It is after all reasonable to expect that after this much of the racecourse the legs will be feeling it.”  Explore a couple of other alternative meanings.  “Or, think of all the gains for my fitness.  Nothing like going hard to build a little more VO2 capacity and strength for next time.  And mental toughness, too.  If I can hold this pace, think of the next race.  I can recall this time and say, ‘Well last time I raced I didn’t quit, and I didn’t die then, so I can do it again.’”  I’ll bet right now you can think of two or three other meanings that could be true about race-pace sensations.

5. Embrace the voice.

Enlist the voice as an ally.  Welcome it.  When the voice pops up, urging you to back down, engage it.  “Hey, there you are.  I thought I might see you right about here.  Thanks for showing up.  I’m glad for the company.  You know, the only reason that I feel this suffering is because we are going really hard.  Great, huh?  I mean really, if we were treating this as a joke we wouldn’t feel this way at all.  But no joke, my friend, we are racing.  And the reason that you are here is because we are at race pace.  So I’m glad you are here.  We are on schedule.  Help me bring it in.”  Then listen to what the voice says.  Most likely it will soften its tone and try to get on board with you, to get on your side, maybe even to lead a little and get out in front.

So there are five little chats you can have when that voice tries to take you off your goals.  Remember this: in all cases, this voice has an underlying positive intention. Underneath it all, at the root, this voice wants what is best for you.  And when it seems to be pulling the rope in the wrong direction, remember that its strategy might be unhelpful, or the way it expresses itself could be better, but that it’s really on your side.  Use these five chats to help it get there.

For a more in-depth treatment of the topic of how not to cave in, check out A Long Day Outdoors: Mental Conditioning for Ironman Triathlons at http://www.podiumsportsjournal.com/2011/07/17/a-long-day-outdoors-managing-your-ironman-and-long-course-triathlon-with-determination/

RACING

Lots of great racing, as usual! Congratulations to everyone as always on great performances and sporting accomplishments. Here are a few recent results we know about.  Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!

Congrats to:

Barking Dog Duathlon: Pam Schuckies, 1:52:03 (1st AG)

Summer Open Triathlon (race modified to a duathlon): Pam Schuckies, 1:20:47 (2nd AG)

America’s Cup Aquathon Nationals: Warren Schuckies, 6th AG; Amanda McCracken; Charles Garabedian; Meg Flanegan

Boulder Sprint Tri: Jason Kaminski, 1:22:36; Meg Flanegan,1:30:17 8thAG

Xterra Beaver Creek Sprint: Laurie Mizener, 1st AG/8th F; Russell Herbert, 3:28:30

Nantucket Triathlon:  Russell Herbert, 1st AG/1:15:39

Rochester 5 Miler (NY): Meg Flanegan, 3rd F

Denver Triathlon Sprint: Will Murray, 1:18:46 (11th overall/1st AG); Denver Triathlon, 7th AG/11th overall bike split

Boulder Peak: Steve Zawaski, 2:10 (3rd AG, 9th amateur, qualified to race Hy-vee elite amateur!); Andy Graziano, 2:32:37/ PR two weeks after racing IM CDA!;  Warren Schuckies, 3:23:11 (4th AG); Pam Schuckies, 2:58:01 (4th AG); Jeff Franke;  3 Ring Circus Relay Team (Meg Flanegan, Scott Fliegelman and Josh Shadle), 1st place!; Rocky Riveria, 3:04; Joni Kozdeba, 3:04:51 (PR for Peak!); Wendy Sweet, 2:57:51; John Lucas; Nancy Lucero, 3rd AG

Roger’s River Run: Joy Howell, 2nd AG; Dave McMillan, 1st AG; Wendy McMillan, 1st AG

Buffalo Springs Lake 70.3: Warren Schuckies (aquathon), 2nd/3:08:24; Pam Schuckies (triathlon), 6:34:07/5th AG

Portland Rev3 Half: Owen Hammond, 2nd OA/1st AG

Alcatraz Challenge Swim and Aquathon: Amanda McCracken, 1:26:14 (1st F!); Meg Flanegan, 1:31:56 (4th AG, 6th F overall); Charles Garabedian, 1:19, 47 (2nd Overall, 2nd AG); Pam Schuckies, 1:57:20 (3rd AG); Warren Schuckies, 1:32:46 (8th AG); Christian Meyer, 2:03:41; Rebecca Green (swim), 57:12/8th AG

IM Lake Placid: Eric Kenney, 3rd AG/9:45:55/Kona qualifier!

Challege-Roth 2011: Sara Beck, 11:50

Loveland Sprint Triathlon: Stephanie Murphy, 4th F/2nd AG

Mount Evans Hill Climb: Jason Kaminski, 2:51:09

And the Darwin Race Award of the month (something I just now made up, but which is highly prestigious) goes to…Jeff Franke, who, despite suffering his first crash (a disfall instead of a dismount), still beat all his precvious bike and run times at the Boulder Peak! Note: bike was fine overall, minor bruise being shifter lever needs changing.

..congrats too to all other competitors in recent events! Best of luck to all those competing in August!

MARK YOUR CALENDARS!

Practical planning: club leads have hashed out some key dates going forward for the next several months! Stay tuned for specific details.

AUGUST

-4 Beginner Bike Workout led by Eric Kenney; 1.5 hours, threshhold focus, and solid prep for the Steamboat Triathlon! Meet at the rez at 5:45 pm.

Take advantage of Facebook,  e-mail and google groups lists to keep track of club workouts, or post your own!

If your race plans aren’t already packed, check out the fabulous links below for upcoming races!

Racing Underground

Colorado Triathlete Multisport Calendar

ATHLETE PROFILE: Laurie Mizener

• Years competing in tris: I began competing in triathlon in college in the summers between my track and cross country seasons at Eastern Illinois University (where I still hold 5,000 and 10,000 meter records all these years later) so I guess that would be 1988.  I managed to win some of these races outright for the women and was immediately hooked.  When I look back at pictures from those days I have to laugh at the gear I was using. The styrofoam helmet with the lycra cover and my massive neon yellow tri bars were hilarious.  My sister and I would often take 1^st and 2^nd in these races with me just edging her out because I was a better swimmer and no one used wetsuits back then.
• Worst tri mishap: Well, it really wasn’t my mishap, but in the 1990 Bud Light Triathlon in Chicago, the guy next to me in transition after the swim, collapsed and  died. It shook me up a bit for sure.  Once medical staff were on the scene, they told me to go finish my race, so that’s what I did, but later heard he hadn’t made it. Very sad.
• Worst tri mistake: In my early years, I never shifted my gears in training or racing. I knew very little about cycling, and so I found a gear I liked and just stayed in it all the time.  I guess in Illinois you can get away with that, but it sure would never have worked in Colorado!  It also never occurred to me to take in fluids while training or racing. I know my bike didn’t have a water bottle cage and I didn’t own any water bottles at all.  Looking back at pictures, I realize I was wearing my helmet backwards for over a year. What a dork!
• Top tri tip: Don’t let your racing results define who you are. I still have trouble with this.
• Favorite sporting accomplishment: Qualifying for and running in the 1996 Olympic Trials Marathon. I have a 2 hr 41 minute PR in the marathon and have run 1 hr 13 minutes for the half marathon.  I used to make quite a bit of $ running road races around the country.  After the birth of my daughter Aleah in 1999, my health took a nose dive and it’s never been the same.  I sure have an awesome daughter though!
• Goals for next season: Well, many of you already know I suffer with health problems, so my goal these days is just to be able to race.  My mind still wants to be an elite athlete, but every year my body lets me do less and less.
• Favorite pre race food: Oatmeal with almond butter and protien powder or a Clif Builder Bar if I’m short on time. Sometimes I eat those organic toaster pastries for quick energy. Yum.
• Favorite post-race replenishment: Chipoltle Fajita Burrito with chicken!  I’ve also been known to down large quantities of cake with mega amounts of frosting.
• Something people may not know about you: I struggle with horrible bouts of depression and anxiety along with symptoms from MS.  Depression/anxiety runs in my family history and for me it started as early as age 4.  I try to hide it, but when it’s really bad I just won’t leave home unless it’s to go to work.  My sporting accomplishments have always given me a sense of self worth, but as my body lets me do less and less, I’m struggling to re-define who I am. I’m fortunate to have wonderful friends (many through BTC) and an understanding partner (Jim Heuck) who care about me as a person and not just an athlete.  I know I’ll always be involved I the triathlon community regardless of where my health takes me physically. I love the sport and I love the people!!

TIDBITS

Note from  sponsor, Max Muscle: Max Muscle’s been busy this summer , including experiments in reaping recovery with Cup Cakes from our very own Wendy McMillian and Amanda McCracken (http://boulder.maxmuscle.com/news/2011/6/reaping-recovery-with-cupcakes.html). Stay tuned out for more opportunities to have your cake and eat it too!  We continue to proudly support some of Triathlons most willed athletes: Brad Seng (http://boulder.maxmuscle.com/news/2011/5/brad-seng.html), Raul Furtado making a presence from Brazil (http://boulder.maxmuscle.com/news/2011/7/raul-furtado.html), and Retul’s (http://www.retul.com/locations.asp) very own Ivan OGourman Hawaii Bound!Thanks for all the continued support in serving the athletic community of Boulder!  Be on the lookout for some “Hot Summer End” deals coming in August!

PARTING SHOT: Tri Guessing Whose Face Leaps Off the Page?

Be first to send your best guess this month to Wendy at mcmillan.w@gmail.com.

RED LINE REMINDER: Please continue to take advantage of the many benefits that come with being part of BTC! If your membership is approaching expiration, renew today!

Keep up the Beat, BTCers.

WORD ON THE STREET…ummm, that is, BTC LIST

Lots of talk abounded recently on the club forum regarding the potential impact of aerodynamics in cycling and triathlon. We’re fortunate to have a wealth of knowledge and experience among club members and “list lurkers”, and many weighed in with great info, including several coaches. Thanks to all for sharing their helpful expertise! Here’s a re-cap, in case you missed it, of observations from Boulder Center for Sports Medicine’s Neal Henderson. Neal has performed world aerodynamics evaluations on velodromes with world champions, world  record holders, and grand tour podium finishers.

MYTHS–BUSTED

1.       Lower is not faster

a.       I raised a multiple time world champ/world record holder by 4cm in the front end (elblow pad height) and we reduced his CdA significantly…and he set a new world record  5 days later using less power than previous attempts with the lower position.

2.       Aero helmets are always better.

Actually, aero helmets are usually much better than standard helmets….but:

a.       Head position with any helmet being used is even more important.

b.      There is no one ideal/fastest helmet for all.

c.       Heat dissipation is also a factor to consider regarding use/non-use for most triathletes regarding aero helmets.

3.       Saddles don’t matter.

a.       Where/what you are sitting on greatly affects your hip angle, back position, neck position, muscles engaged, etc.

b.      There is no “one best” saddle – everyone has different morphology

4.       No need to think about water placement.

It’s really worth giving some thought, as water placement varies:

a.       Aero frame/non aero frame

b.      Cage/no cage

c.       Need for water during event relative to conditions/physiological demands

d.      Regardless of all of the above, the differences are quite small.  On most tests that I’ve done, a water bottle on the downtube is faster than none at all (even standard round bottles on aero/TT frames).

5.       Aerodynamics have bigger impacts in total time f faster riders than slower riders.

It’s really the other way around.

a.       Blasphemy you say…not really.  It’s simple arithmetic.

b.      Simply put, the gains that you can make in overall time when going slower are larger than the gains you can make going faster.  This also applies to pacing/effort/power during a TT/race course – more power/effort should be applied on the slower segments of the course (uphills & headwinds) and less effort applied in the faster segments (downhills/tailwinds) to maximize your average speed and optimize physiological strain.  Exact variation depends on your fitness and the actual course conditions, but typically would be in the 10-20% above and below your goal/achievable sustained power for the entire course.

c.       Reference: Jeukendrup, A. E. and J. Martin. Improving cycling performance: how should we spend our time and money. Sports Med. 31:559-569, 2001. http://www.ncbi.nlm.nih.gov/pubmed/11428691

6.       In triathlon, aerodynamics on the bike are everything.

a.       The ability to maintain a position, produce power and ultimately have the fastest combined bike + run time is the name of the game.

b.      Too many triathletes seek an extreme position that can not be sustained for the duration of the event and/or hold a position that does not enable them to achieve their best combined bike + run split.

Happy riding and racing,

Neal

COMMUNITY CORNER: VOLUNTEER UPDATES

From Sally Dyer on Adopt-a-Road:

I would like to recognize the extra achievement of those who gave their time to support our community service efforts in the ‘Adopt-A-Road’ program.  We had a beautiful day on the afternoon of June 3^rd to enjoy picking up trash.  Overall we removed about 15 bags of trash and recyclables from the roadway.  Along the way we were thanked by one of the residents of 75^thstreet and entertained by Megan’s affinity to animals (whether dead or alive).  Hope to see more of you at the fall clean-up which will be held sometime in September.

From Tricia Dixon on Aid Stations:

Summer is already upon us and our favorite season is here.  We have already planned out our event schedules for 2011.  The excitement is in the air.  Training is already in progress and most of us have already competed in our first events.  But there is more to being an athlete than training and racing. There is the joy of being able to be behind the scenes, volunteering and helping other triathletes accomplish their goals and dreams at their races.  There is no better feeling in the world than helping others.  The first time I ever volunteered at a race, I had the privilege to meet a wonderful 85 year old women competing in her first triathlon ever.  She was amazing.  I had helped her as her Swim Buddy to finish a part of her race that she was most terrified of.  When she made it to the end of the swim course, she had the biggest smile on her face that still melts my heart.  I will never in my lifetime forget that moment. I was so proud to have been the one to make a difference in her race.  She made volunteering for me mean more than actually racing.  Making a difference in someone’s life is the best reward I could ever ask for.  Hopefully when you volunteer, you feel that way.  Even if it is just a cup of water, or telling an athlete at that moment that they look strong when they look like they really want to quit but hearing those words from you keeps them going and you see that small smile on their face of thanks……  How can you not want to be there for those moments?  How can you not want to be a part of that?

I am so grateful for all BTC members, their family, friends and Fleet Feet team members for all their hard work on June 19^th for volunteering at the Boulder Spring Triathlon.  We made a big difference with all our cheering and hydrating all the athletes.  Thank you volunteers for keeping the course clean and cup free so the athletes didn’t have to worry about tripping over the trash.  Thank you so much for being there on Father’s day to support all the athletes that day.  Thank you for making my day. We did have a lot of fun and I greatly appreciate you out there with me.

I am currently looking for a lot more volunteers to help out at the Boulder Peak Triathlon on July 10^th.  The athletes will need more volunteers at this race to assist them than at the Sprint.  Also, I still need at least 50 volunteers for the 70.3 on August 7^th.  Both of these events, I will appreciate as much time and help as I can get.  I understand that volunteering for the entire day is exhausting so if you would like to work in shifts, I am all for it.  At the Boulder Peak, I really need the most volunteers from 8:30 to 1 and for the 70.3 I need you from 9:30 to 3.  Please come make a difference and volunteer at the both events if you are not racing.  I would love to see you out there!

Peak - http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=201691

70.3 - http://www.doitsports.com/volunteer2/jobs-by-date.tcl?event_id=201689

Both events, BTC aid station is the First run aid station.  The Boulder Peak is the first run aid station by the boathouse, the 70.3 is the first run aid station on 51^st.

If you have any questions or concerns, please feel free to contact me.

Cheers,

Tricia Dixon

Kiyeta1591@gmail.com

TRAINING

B – NO Drop – Group Rides

This year, I have decided to create a B – No Drop Bike group and it is going very well so far.  As we all know, we have a lot of BTCers in our club who are too intimidated to join the group rides because we have a lot of amazing athletes out there and the thought of riding with them and being dropped is not fun.  I know I am one of those athletes that joined BTC a little over a year ago and was too afraid to run or ride with the group for my first year, in fear of not being able to keep up.  This year, I decided to join the rides for the first few weeks.  I tried to keep up with our athletes earlier this season and as nice and awesome as everyone in our club are, and they tried to hang with me,  I just couldn’t keep up so I was dropped by my choice and headed back on my own.  That day, I decided that it would be awesome to have a B – No Drop ride for those of us that aren’t as strong or fast as the others.  Also, this group is for anyone who would just like to drop back and do an easy ride day.  Since I have started this group, I have met so many BTC peeps ranging from beginners to those A group individuals that enjoy an easy or slower day or they are recovering from an injury or a race.  Either way, everyone is more than welcome to come join me on my group rides.  The more the merrier.  If you are a faster rider, don’t worry, there are a lot of faster riders out there with us, and for those of us who are not as fast yet, we have a great time hanging together.  I guarantee that no-one no matter what your pace or skill level will be left behind as long as I am out there. J  Please come out and join us for our rides.  Check the BTC Google Groups for updates each week for ride start time and locations.  I am always open to suggestions for where you would like to ride each week as well.

June 25^th ride was an interesting and fun one.  We rode out to Carter Lake and back.  Beautiful ride J The interesting part was when we ended up with more peeps than we started with.  The other interesting part was a question of  “What are the rules about dropping the B – No Drop group leader?”  Haha… I didn’t have any rules that day, but with lots of careful consideration, I decided that if I get dropped, I will be expecting a Power Rush Bowl waiting for me at the end of the bike ride.

Thank you so much everyone for coming out and having fun with my new bike group.  Thank you so much to everyone who does/has joined us and makes sure that I and others do not get dropped.  I really love being a part of BTC and I would love others to feel the same way.

Artie, Russell, Tricia, Tom, Steven, Sanjo (sp?), and Brian on the B-ride to Carter Lake

If anyone is interested in a casual run group, let me know…. I would love to get one started as well.

Cheers,

Tricia Dixon

RACING

Lots of great racing, as usual! Congratulations to everyone as always on great performances and sporting accomplishments. Here are a few results we know about.  Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!

Congrats to:

IM St. Croix 70.3: Rocky Riviera, 6:59; Barry Siff, 6:08

Bolder Boulder: Amanda McCracken, 39:40;  Joni Kozdeba, 49:39

Pelican Fest Sprint: Karen Weatherby (1st AG); Charles Garabedian, 3rd OA, 1st AG; David McMillan, 2nd AG

High Cliff 1/2 IM: Karen Weatherby, 1st AG

Summer Open Sprint: Eric Kenney, 3rd AG; Brad Schildt, 1:13:54, 9th AG (Du)

Escape from Alcatraz: Brad Schildt: 2:69:48

Bare Bones Swim, 1 mile: Brad Schildt, 3rd Male

Boulder Sunrise: Olypmic. Eric Kenney, 2nd Overall; Wendy McMillan, 2nd AG (Sprint)

Kansas 70.3: Jay Lochhead, 5:00 (4th AG and 70.3 World Championships in Vegas qualifier!);  Owen Hammond, 4:26:02 (6th AG, 39th OA); Liz Larson, 6:11

Greeley Sprint Triathlon: David McMillan, 3rd AG, 9th OA; Jenny Georges, 2nd AG, 6th OA Female; Wendy McMillan, 1st AG, 12th OA Female

Boulder Sprint: Owen Hammond, 1:13:17 (2nd AG, 9th OA); Eric Kenney, 1st AG/3rd OA; Meg Flanegan, 8th AG plus PR; Brad Schildt, 1:25:56; Joni Kozdeba, 1:46:29

Dirty Thirty: Jason Kaminski, 3rd OA, 1st Masters (7-miler)

IM Coeur d’Alene: Laura McGraw, 12:17 (12th AG); Andy Graziano, 11:40; Gaby Larrea, 15:49; Brad Culberson

Buffalo Springs 70.3 (111 degrees F!: Warren Schuckies, 2nd AG Aquabike; Pam Schuckies,; Francis Chew,; Will Murray, 5:54 (8th AG)

Loveland Lake to Lake: Brad Schildt, 2:46, 14 (USAT Nationals Qualifier!); Burke Fishburn, 7th AG; Karen Weatherby

Dino Tri: Charles Garabedian, 1st Overall (Sprint)

..congrats too to all other competitors in recent events! Best of luck to all those competing in July!

MARK YOUR CALENDARS!

Practical planning: club leads have hashed out some key dates going forward for the next several months! Stay tuned for specific details.

JULY

-10 Boulder Peak (please consider volunteering if you aren’t racing!) and post-Peak party!

3pm, Casa Schuckies; 5843 Orchard Creek LaneBoulder CO 80301

- 29 Happy Hour, Sherpa’s (Walnut and Broadway): $2 Sherpa Ales from 5-7pm and really good food

If your race plans aren’t already packed, check out the fabulous links below for upcoming races!

Racing Underground

Colorado Triathlete Multisport Calendar

Rise and Shine: Sunrise with Purpose WM

Anyone who knows me in a remotely athletic context knows that, as a general rule, I abhor sprints. Whether from fear or realism, my name has no business even distantly connected with the word SPRINT, not even in a rambling, tangential, run-on sentence like this. With my marathon PR predicting a far faster 5K than the reverse, I’m an endurance girl through and through. Problem is, in taking my time coming off gently from a spring marathon, stamina isn’t feeling like my forte at the moment, either. It’s easy to get caught up in comparisons in the Boulder bubble when you’re in peak fitness, let alone back to base. Feeling discouraged and behind, Dave and I decided last minute to suck it up and brave the eye-popping pace of a sprint, before I ruled out triathlon altogether for the rest of the year.

What I really needed was a fun, low-key, friendly kind of race, and Sunrise really delivered. The atmosphere was casual and supportive. The swim start was delayed, waiting for the arrival of the paramedics, but rather than drawing out the nerviness, this proved to be a good thing, as I needed that 30 minutes to ward off cold shock by subjecting myself to numerous mini shocks and face splashes in the water. On the beach, the talk around me was mostly newbies giving each other advice. “Just breast stroke when you need to”, and “Start way in the back and outside a little” were common themes. Some of the chatter might have created just a wee bit of almost -smirking or unconscious “been there” eye rolling in a different setting, but that morning, it was so relaxing, kind of nostalgic.

Swimming is my weakest of the three disciplines, and I often tell myself I don’t really care about it. I’m very comfortable with my status as a runner who does triathlons but is trying to get better at two-thirds of the equation. This race shone a new light on sprints for me, however, highlighting that sometimes, you can have a fluke of a decent swim by getting in a decent draft. It was a motivator to work a little harder to repeat the experience. It was certainly a first for me–to get to transition with most of the bikes around me still there, and later to get back to find the racks near me mostly empty … quite a rare and liberating feeling for someone accustomed to swim=disaster; bike=damage control; run=redemption.

On the bike, the comfort of the familiar Neva loop and the lack of competitors around me (most diverted to the Olympic route) made me decide this was a good day to experiment with cadence. The week prior, Dave had loaned me his power tap. From there, we discovered my beyond ridiculously poor cadence; on what seemed like a “good”, fairly flat ride, I had averaged about 66 for cadence!! Horrific. Since then, I’d been working on cadence, and while I probably lost speed by working in a lower gear than accustomed to, I did bring up the average cadence to a respectable 88, and my run benefited from it.

Off the bike, for the first time ever both my feet were numb, and I started the run on what felt like wooden posts. I felt springy from the faster pedal stroke, though, and ready for the 5K. In fact, I felt positively up for a track workout of a leg, something new and cool. “Sprinting” felt absolutely glorious, to the point that I’m a little concerned that I might find the shorter options too tempting for awhile in spite of the clear reality that I can personally do much better, on a relative scale, the longer I go. Support was great, and the mood was lively, with Olympic and sprint athletes mixing together on the well-trod run route we all know and love.

I needed this race, above all, to be fun, and it really was. I finished 2nd in my age group after the overall winner was taken out, and was somewhat mortified to have to go on stage and stand on a big box during awards; but, I  also found it a really nice touch, the way the organizers put such appreciative care into their age groupers. Truly the very best part of Sunrise, however, was the charitable inspiration behind it. In fact, in transition before the race,  a few women at my rack asked, “what cause are you racing for”. Their curiosity rang with such sincerity, and I felt a little inner glow the rest of the day. How refreshing that was, as opposed to the typical “what’s your PR”, and the like. My cause was Alzheimer’s, for my grandmother. I didn’t make a huge difference or raise tons of money in the big picture, but it’s the small efforts adding up that count, and this race epitomizes that spirit. Out here in triathlon’s promoted mecca, there are times the competition takes on a draining, even spiteful quality, even at the age group level. But at the end of the day, I think we’re all drawn to sport from something pure. It’s little races with purpose like this one that remind us of that. : )

ATHLETE PROFILE: Co-Volunteer Coordinator Tricia Dixon

Years competing in tris: This is going to be my forth season J My First Triathlon was Danskin.  I was sitting on the couch on a Monday night in June thinking about what I can do to get in better shape, so I signed up for the Danskin Triathlon on that Saturday.  I had absolutely no idea what a triathlon really was until that night when I googled it.  I had not worked out in about 6 months, hadn’t been on a bike in over a year, running and swimming was okay, but not good by any means.  I remember waiting to get into the lake and all the women surrounding me were chatting about how long they have been training for that event.  Most have been training for 6 months.  I remember thinking “What did I get myself into?’  Then they asked me how long I trained for.  I told them I signed up on Monday and got off the couch that morning.  They told me I was going to hate doing that race.  What a great way to start a race.  By the end of that race, I was addicted. I loved it! So I did two more races that season and then as many as I could the following two years.

Worst tri mishap: Since I am still fairly new at this sport, I don’t really have any mishaps, just some funny/embarrassing experiences.  Two seasons ago, I was signed up in the My Way or the Tri Way.  My order was Swim – Run – Swim.  I decided since it was so warm out, I wasn’t going to wear a wetsuit.  I had tri shorts on that did not tie at the waist.  The race started and I took off.  I was maybe 100 meters into the race and I felt someone’s hand/fingers grab my shorts and when they took their stroke, my shorts were pulled down to my knees.  Okay, I was able to recover and keep going.  Well, that person must have still been behind me because when we got to the first bouy, again, someone’s hand/fingers grabbed my shorts again.  This time they were down to my ankles.  I nearly lost the shorts that time.  I finished my swim, finished my run and then jumped back into the lake again.  Seriously, hardly anyone is in the lake at this time, but again somehow someone did it again.  Yes, my shorts were pulled completely off this time.  How does that happen?  I had lost my shorts 3 times in one race.  Note to self; get rid of all shorts that don’t tie at the waist.

Worst tri mistake: My first two season, I had never once trained for my triathlons.  I just went out and did them.  Biggest mistake was not being prepared for my first Olympic Triathlon in Windsor.  10 miles into the bike ride, my legs were done.  I had no idea about nutrition. Someone gave me a goo… I took it and it appeared to do nothing for me.  I finished the 25 mile bike ride, which I have never road a bike that far before and tried to run.  Both my legs were heavy, both my feet were completely numb.  It was a very cold and rainy day.  I remember getting to the first mile and looking at my watch for my split, hmm, 12 min/mile, can I be in slower when through my head.  Ummm yep, I could.  I ran a 13 min/mile for the second mile.  I was so mad at myself by then that I just took the watch off and the coat off and threw them down on the course.  I did make up the time in the last 4 miles but I will never go out and do another triathlon race without proper training again.  That was the worst feeling I have had at a triathlon.

Top tri tip: A very wise person once told me last season: There is a time for training and there is a time to play.  Make the choice whether you want to train or play.  You can’t do both and accomplish your goals.  I totally believe that.  Commitment and discipline is everything when you actually want to succeed at a triathlon or anything else you decide to do in life.

Favorite sporting accomplishment: Training for and completing my first Half Ironman last season here at Boulder Res.  That was one of the best days of my life.  I could not get the smile off my face.

Goals for next season so far: My goal for next season it to train hard, become faster, smarter and stronger so I can compete at the Ironman Cozumel in November 2012.  There are 4 qualifying slots for my age group for Kona.  I am going to qualify for Kona!

Favorite pre-race food: Half cup oatmeal with 1 cup almond milk, ¼ cup almonds, ½ cup blueberries and 2 TBSP chia seeds.  yummy

Favorite post-race replenishment: Lots of water and pizza

Something people may not know about you: A little over 5 years ago, you couldn’t get me off the couch.  I wouldn’t even walk across the street to the mailbox; it was too far for me.  I was out of breath climbing a flight of stairs.  Yes, I was really obese.  Now I am a triathlete and compete in figure competitions.

PARTING SHOT: Who’s got a leg up on athletics?

(Hint: for those of you who recognize our kitchen, it’s not myself or Dave, but it is someone else who suffered mild electrocution behind our oven!)

Be first to send your best guess this month to Wendy at mcmillan.w@gmail.com.

RED LINE REMINDER: Please continue to take advantage of the many benefits that come with being part of BTC! If your membership is approaching expiration, renew today!

LETTERS

From the Prez:

BTCers,

We are about to reach the time when the triathlon season goes into full swing for 2011.  Although many of you have been racing already, we commission the 2011 season with the first of two BTC duathlons on May 1st.  We have also commenced our cycling time trial series on Thursdays, and hope to soon start our track workouts, led by Mike Ricci, on Tuesdays.

If work has kept you too busy, we have already had some great and well attended club gatherings this season.  D3 Multisport hosted the first club gathering and featured guest speaker Barry Siff, telling stories of adventure racing and life as a race director,  Our second club gathering was hosted at Rueben’s in Boulder and featured a cup stacking contest that was hilarious to watch.  Swimming, biking and running does not necessarily correlate to good hand-eye coordination!!  Our third club gathering was hosted by Fleet Feet and featured guest speaker Will Murray who helped us tune up our mental state to improve performance.  I take my circle of excellence with me where ever I go now!  We have given away hundreds of dollars worth of product and gift certificates at all these meetings and have had a lot of fun at the same time.  If you are not coming out for these you are missing an important aspect of the BTC.

Some of you have shown an interest in ordering race clothing for 2011.  Unfortunately, out of the entire club, I have only had a half dozen people actually communicate to me interest in purchasing BTC custom clothing.  Ordering custom clothing takes a tremendous amount of effort and requires a significant financial commitment from the club and its members.  Since interest has not been strong I have decided that we will only be ordering arm and leg warmers in 2011.   Look for further information on how to purchase your set when they become available.  There are also some BTC logo items available through the Family Fun Club, who also happen to be producing the BTC t-shirts for 2011.  Thanks to Paul Taylor for setting this up for us.  You can view and purchase BTC items by following this link (http://www.familyfanclub.net/shop/boulder-triathlon-club/).

Every year we make an attempt to improve the Boulder Triathlon Club either by offering different training options, making available to club members excellent discounts, and creating a strong social environment that is the hallmark of the BTC.  We cause this to happen by inviting club members to become leads and having influence over the direction of our various programs.  This year Eric Kenney has been kind enough to rejuvenate our training program by taking the lead on the organized rides and runs that we do.  Diane DeRoia has also helped in this regard, while at the same time creating social events that add a great deal of fun for club members.  My thanks to Eric and Diane for stepping up and taking this on.  Tricia Dixon has also volunteered to be Captain of our aid station for the Boulder Tri Series.  This is a huge job and I thank Tricia for her volunteer spirit.  Please contact Tricia if you or your friends can donate some time to manning the BTC aid station for the three races.

One of our biggest challenges for the successful future of the club is the club website.  Over the next few months we will be replacing the club website and transitioning our URL to www.bouldertriathlonclub.com.  I am looking for web saavy club members to assist me in this project as we need to do it on a shoestring budget.  The new website will feature a discussion forum, better club calendar, enhanced sponsor information, an e-commerce page, and more robust content behind the member login.  If you are interested in contributing 8-10 hours of time to this project please email andy@teambtc.org.

Good luck to all as the race season goes into full swing and reach out to other club members as you head out to the variety of racing venues.  In my experience, a good race becomes a great one when you share it with friends.

Keep up the Beat, BTCers.

~Graz

SWIM CLINIC RECAP (Plus Tips Going Forward!)

Coach, author, motivational speaker, and Olympic swimmer, pentathlete, and triathlete Sheila Taormina graced the BTC with our very own swim clinic! Whether or not you were able to make it, here’s a recap to remind/enlighten you on key points, plus advice on how to deal with that lat burn as you forge ahead!

Talk about kinesthetic. Being in the presence of champion Sheila Taormina is being awed by a vibrant, 5’2″ dynamo. She is all about movement and demonstration, stretching and manipulating her body in example, then yours, gently, until you feel just the right burn in those lats. Then again, Sheila illustrates every point equally on an intellectual level, too. She finds just the right analogies to genuinely connect with every learning style. She’s visual, logical, patient and funny to boot. It comes as no surprise, really, all the power and versatility in one compact package. She is, after all, the only woman to compete in three different sports in different Olympics.

In a generous 2 1/2 hour session, Sheila began noting the Pareto Principle, also known as the 80/20 rule, the law of the Vital Few.  Studies affirm, we get our greatest impact (about 80%) from only a few (roughly 20%) of the things we do. By offering up this concept to a group united by a quest to become better swimmer, Sheila offered a bright ray of hope with logical and emotive appeal. You can get there, but you’re going to have to focus hugely on technique, primarily certain key elements; and, you’ll have to be ready to be very, very patient.

In Sheila’s book, Call the Suit, she guides swimmers to develop swimming’s most significant elements, emphasizing the equation: (Number of Strokes)X (Rate)= Time. In order to truly improve, one has to either a) take fewer strokes, or b) turnover more rapidly; further, improvement in one must be to such detriment of the other that the effort is counterproductive. Call the Suit outlines in refreshingly accessible terms how to achieve these goals through drills and exercises, working on both developing a strong pull and improving turnover. Part two of our clinic, we headed pool-side to try out a solid sampling, and wow, did they have immediate impact.

We started out not in the water, by beside it, bent at the waist for some stretch cord work and discovering muscles never seen or felt before. When we moved into the pool, we started out simply treading, developing enhanced feel for the water, and keeping eyes peeled for little vortexes, a sure sign that you’ve got a good motion going. I have to admit, spotting them inspired a little splash of joy akin to playing with “tornado bottles” in Kindergarten. We progressed to some extremely helpful drills; some were familiar (catch-up, 1-arm), but they were explained in such a purposeful, sensible way, they hit home with new, energizing impact. Others were more unique, including my favorite, the 1-arm drill holding a kickboard. It was somehow relaxing and enjoyably challenging, causing a comfortably challenging lat burn that says, OK this is how it’s supposed to feel.

Sheila’s tips have continued to guide, motivate, and structure my swim workouts since, and for once I’m starting to see some welcome declines in times. Swimming is so far from being a personal strength, it defies description. Since discovering Call the Suit, however, I have begun to take heart that there is hope, and even better, have enjoyed swimming ten times more. Whenever the demos from the clinic start to get a little fuzzy, I can get a refresher with a quick re-read through my book. Whether I can take the slowly budding improvements and apply them to racing remains to be seen, and is up to me. Two hurdles persistently try to get in the way. One, patience; you’ve got to have it. It will take a long, long time comprised of teeny baby steps to see a significant difference. Two…that “comfortably challenging lat burn”? It gets less comfortable. And it doesn’t go away. So, how to deal with the rubbery fatigue as we build our strength and technique? Do we shorten workouts, focus on drills, or plow through full workouts, but accept that form will fall apart? These questions repeatedly hounded me in the pool post clinic, and unfortunately I found myself responding with the easiest out. Basically, just get out of the pool and don’t think about it. As this pattern continued, I finally decided to venture to ask Sheila what she thought, and she thoughtfully wrote back with a thorough, extremely helpful response. Here’s what she had to say!

The technique we worked at the clinic does take more strength and stamina, so it is natural that you feel more fatigued.  Two comments about that:

a.  You will build the strength/stamina as you continue through the weeks/months.  Many people will bail out because it is so difficult at first, but I wish I could will it into them to hang tough while they are feeling exhausted.  You will be so happy you did!

Lastly, I like to remind people that swimming is a dance.  There is a rhythm to it.  The six beats of the kick take place during one full stroke cycle.  Enjoy the dance.  Make your stroke rhythmic while you apply pressure.  When this all comes together you will be the happiest swimmer ever

Thank you, Sheila, for an amazing, informative, and FUN session! You are an inspiration.

-WM

RACING

Lots of great racing, as usual! Congratulations to everyone as always on great performances and sporting accomplishments. Here are a few results we know about.  Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!

Congrats to:

Boulder Half Marathon/10 miler/10 K : 10 mile. Lindsey Milliken (1st AG, 3rd F), 1:12:31; Half. Andy Graziano, 1:39:40; Laura McGraw, 1:42:02; David McMillan, 1:24: 05;  Wendy McMillan, 1:36: 27; Artie Sandman,1:33:09; Mike Conroy, 1:47;  Tricia Dixon, 2:00:50; Gaby Larrea, 2:06:30; Pam Moore, 1:54:05

Lake Havasu Sprint Triathlon: Mike Ricci, 1:06:30 (2nd  OA)

Oceanside 70.3: Jay Lochhead, 5:08 (PR!); Liz Larson, 6:07

Gator Half Triathlon: Jason Kaminski, 2nd AG

Carlsbad 5K: Amanda McCracken, 18:30

Horsetooth half marathon: Tricia Dixon, 2:14; Andy Tuthill, 2:22:35

Showdown at Sundown Triathlon: Burke Fishburn, 2:24, 4th AG

San Juan 70.3: Rocky Riviera, 6:30; Luis Vargas, 5:11

Boston Marathon: Owen Hammond, 2:47; David McMillan, 2:55; Artie Sandman, 3:10; Mary Nodine, 3:13; Wendy McMillan, 3:20;  Jay Lochhead, 3:36; Kathleen Skiba, 4:03

Mud Hen 5K: Stephanie Murphy, 1st AG, 11th F; Leena Figall, 1st AG, 7th F

Chicago Lakefront 5K: Amanda McCracken, 17:49 (PR!)

Nashville Half Marathon: Sharon Houghton, 1:31:57

Wildflower Half-iron distance: Laura McGraw, 6:08 (13th AG); Andy Graziano, 5:48:44; Charles Garabedian, 5:02:21; Will Murray, 5:39:21 (8th AG); Trent Niemeyer, 4:53:27 (10th AG)

*Congrats to Coach Mike Ricci and his CU Tri Team for successfully defending their national title! Awesome!

..congrats too to all other competitors in March and April events! Best of luck to all those competing in May and June!

MARK YOUR CALENDARS!

Practical planning: club leads have hashed out some key dates going forward for the next several months! Stay tuned for specific details.

May

1-BTC Spring Duathlon Postponed–stay tuned for decisions on a re-schedule!

11-Monthly meeting

June

8 -Monthly meeting

15 -1st Pasta Ride (continuing through end of Aug)

*Summer track workouts to resume on Tuesday evenings! Details TBA.

If your race plans aren’t already packed, check out the fabulous links below for upcoming races!

Racing Underground

Colorado Triathlete Multisport Calendar

BOULDER BACKROADS HALF MARATHON by Pam Sinel Moore
This race was not all that I hoped it would be… In my mind it was going to be a fantastic race, my legs would be a strong and fast, I would put together a wonderful day, and it would leave me satisfied, feeling confident that I could run 13.1 miles at a pace well below that which I hope to hold in just a few weeks during the Providence marathon. But this never happened. Instead…

I warmed up and felt nothing but cold, cold, cold! Why are my house and the Boulder reservoir 5 miles and eight climate zones apart?!? My outfit seemed appropriate when I got dressed at home but when I got out of my car at the Res, my teeth were chattering, and this continued for 1-2 miles… Once the numbness wore off and I felt my body, I noted that it felt just average. A lot of my average and even horrible warm ups end up as great, fantastic runs, so I wasn’t worried. I wound down my warm up at 4.26 miles, although Coach Liz told me to warm up for 5 miles. I had run out of time.

The race started… I tried to avoid snaking around too much during the first mile. It’s such a waste of energy, but so tempting! I settled into a pace and felt good for the first 3 miles, but between miles 3-4 I noticed my breathing was getting really labored. This was not right. I was only running a 8:45-9ish minute pace… what was the dilio? I tried to slow down but my legs were like zombies, locked into this pace, moving forward mindlessly… I made a conscious effort to slow down around mile 5 or so when I still was breathing stupidly hard and also noticing the intermittent pain I get in my butt/piriformis was really screaming at me. Why today!? Why now? At the turnaround I felt certain things would change, as now the wind would be at my back. This was not to be, however. It felt like no matter which way the course went, the wind was in my face. And try as I might to tuck in behind a tall person, it didn’t seem to do much good. My legs had bought a one way ticket to Slow Town. Now I wasn’t really breathing hard anymore, but I just didn’t have that extra gear. Around mile 10 I was getting sick of myself and my lackluster performance and I told myself “Get it together and run like you know how to run.” So I picked it up a few notches, but according to my Garmin I couldn’t make my engine go faster than about an 8:30 pace. I was tempted to just turn my Garmin off but I feared that I would later want the data on my splits and wish I had left it on. At this point, I haven’t bothered to review my mile splits, so I think it would have been better to just shut it off because it was annoying me.

The highlight of the race was during the last mile. From about 100 meters away, I could see a taller person standing just like Dan (my husband) stands and a smaller person, together, holding neon signs. It couldn’t be anyone other than Dan and my friend Lauren!! I waved hesitantly, and they waved back enthusiastically. I waved bigger and harder, and they in turn began shouting my name and waving neon, glitter signs that read “Pam! Go Pam” with glee. How wonderful it was to experience this outpouring love and signage!!! Their signs and cheering helped me give a final push for the last quarter mile to the finish chute. I finished in a time of 1:54:06, not my best time and not much of a confidence boost, and I still had a little over 2 miles to run so I could get in my 20 mile run. Lauren, my dear friend, who doesn’t really run, ran about .25 miles of it with me, (Yay, Lauren!!! You and your little red shoes!!!). Dan was a trooper, and was willing to keep on chugging, despite the fact he was wearing jeans and a pea coat. He kept me company for all but the last .5 miles of my cool down, which was so awesome because I really really didn’t want to do it at all.

So the good part is I got in my 20 miler, and I had two awesome cheerleaders, just for me! The other good part is Coach Liz thinks in the scheme of things, my training is progressing just fine and this race is not the be all end all, so I need not give up on my 3:40 marathon goal. The final good part is after the race we came home and made tacos with ground bison. My question is, do you set up a taco bar in your kitchen every so often? Because if you don’t, you should. It’s so EASY and GOOD. Don’t forget avocados.

Lake Havasu Race Report 2011 by Coach Mike Ricci
I’ve done this race before, but never in decent shape. In 2009, I was back to training after taking 8 months off and putting on about 10 pounds. I won my age group and I had fun so I’ll call that a success. In 2010, I wasn’t in any better shape, coming off an ironman in October and taking a good long break after the race. I won my age group again, in almost the same exact time. What bothered me both times was that I knew I could get on the podium or even potentially win this race if I had a great day. So, that was my goal going into the 2011 Lake Havasu Sprint: Get on the podium, Top 3 overall!
Around December I asked my good buddy Dave Sheanin to race me. I’ve raced Dave over the last few years and there’s nothing like running down a great swimmer late in a race. I love it. So, Dave said he would go to the race, help out with the CU Team and race me head to head, on what I would consider ‘home field advantage’. It was a short swim of 500m, the transitions included long runs out of T1 and into T2, and the run wasn’t exactly easy – it has about 200 yards of beach sand on the way in and out, and the staircase has about 50 steps that you have to go up (and down on the way back).
Dave hasn’t backed down from a challenge yet, and in my eyes, that makes him an outstanding person and friend. He baited me into smack talk, which I was known for more in my first 30 years than in my last 10, but he asked for it, and he got it. In spades, I might add. His friends added a little more fuel to the fire and that probably motivated me a bit more than Dave’s smack talk, but just the same it was in good fun. I didn’t think Dave had a chance to beat me with a short swim and tough run, but if he was game enough to give it a go, I knew he’d bring his ‘A’ game.
In the lead up to the race, Dave and I did a 5k head to head (which I won) and we had data from a 10k at the Energy Lab to compare as well. We were pretty much watt for watt there, but I improved a bit before the race, and I made the assumption Dave did too. On race day, Dave gave away his hand early, and I knew his strategy would be to build a big lead on the swim and bike. What gave me confidence is that I knew my bike fitness was in much better shape than the last few years. I think that’s what Dave didn’t expect.
My strategy was pretty simple: take the swim moderate hard and save a bit for the bike. The swim went according to plan and when I tapped Dave’s toes on the way out, I knew I could get into his head. I saw him exit the water and I counted strokes and knew his lead was around 50 meters. Come to find out, he was 39 seconds ahead of me. I had the worst transition that I’ve had in years and that blew my decent swim. I had trouble getting my wetsuit unzipped and then getting my arms out. I watched Dave run out of T1 to the mount line and I just took a breath and calmed myself. I took off after him and drilled it for the first 9-10 minutes until I could see him just a few seconds up the road on me. After I closed in to about 30 seconds, I knew I did enough work to beat him on the run. My race strategy was working, get close enough on the bike, put pressure on Dave and either pass him or just stay close enough to run him down. The key here was how hard was he going to push the pace on the bike? I had my wattage covered up so I couldn’t see it, but I knew I was pushing a good effort. My plan worked and I settled in to keep the distance.  The bigger question is, could I have passed Dave? I probably ‘could have’ but I would have had to push pretty hard to do so. I never had to put myself in the hurt locker on the bike, and any time I did give back to him was on the technical descents. I played it very safe here, sat up, drank and kept the damage to a minimum. At the last turn around, I saw I was about 34 seconds down on Dave and I could look ahead now and again and see how far he was ahead of me. I didn’t want a 45 second deficit and have to run 15 seconds a mile faster, but if I had to, at least I knew I could. The fun part was seeing Dave work hard to get into early season fitness and I’m proud of his run and how he’s done this winter. He’ll get faster for sure this summer!
Once we hit T2, I could see Dave just ahead, and as I came out of T2, Jess Broderick told me Dave was just ahead. I looked up and sure enough, he was at the top of the hill about 200m away. Looking at the results, he left T2 34 seconds up on me. I knew I wasn’t going to catch him all at once, so I settled on a pace that would be comfortable and decided to get past him before the turn around. I also had the thought of the 1^st place guy in my head, but he seemed to build a big lead on the bike and I didn’t think I could take him down too. I saw that Dave was at the bottom of the stairs about 14 seconds ahead, and at the top he was around 11 seconds ahead as we crossed the London Bridge. I had made up about 20 seconds in the first mile and I was closing at a comfortable effort.
The day before the race I did point out to him that the run goes to the left when it T’s, but on race day, Dave was kind of stopped and didn’t know which way to go, so I yelled from a few seconds back, “LEFT. GO LEFT!”  He took the left and I came up on him and he reached out to give me five. I went by and I heard him working hard to stay there, so I didn’t run any faster than I did to catch him, just cruised until the turn around and tried to run even on the way back. I heard Dave drop off and then I worked on seeing how far ahead the lead man was. I took a peek down along the river from the bridge, but I couldn’t see him. Number 1 was long GONE! So, I worked on having a good run split, knowing I didn’t have to use my entire arsenal on the swim or bike, but I can save those for another day. I do feel disappointed in my run and was hoping to run in the 6:20 range instead of 6:38, but I will attribute some of that to the course.
I finished 2^nd overall, and I know there is time to be made up on this course on the bike and run. My transitions stunk too, so that will help next time as well. Dave hammered the last 2.5k and ended up in 3^rd by only 20 seconds. I was pretty impressed with his effort. I told him I am going to ‘radio silence’ from here until Summer Open. He has a good shot to beat me here, but like Havasu, there are long transitions, the run has a nice hill on the out and back and as long as I bike just a tad faster, I’ll catch him on the run. After that it’s going to get tougher with the longer races with longer transitions and tougher run courses. I haven’t let Dave in on my major training secret, but I will tell him that I’ll keep using the same strategy until he figures out how to beat me. Its great having a good friend who has different strengths but is about the same in overall ability. Either way, it’s going to be a fun summer of racing and I look forward to seeing how it all shakes out!
PS – most importantly, the CU Triathlon Team won the MCTC (Mountain Collegiate Triathlon Conference) for the 3^rd year in a row!

Highs and Lows, Heartbreak and Heroics: Boston 2011

A collective race report by Dave McMillan, Owen Hammond, Jay Lochhead, Mary Nodine, and Wendy McMillan

Conditions were perfect, labeled “once in a lifetime”, in fact, with a westerly tailwind of roughly 10 miles per hour. The stage was set for record-breaking times at Boston, the world’s oldest marathon, and steeped with history and unforgettable anecdotes. The endless crowds were not disappointed, with Kenyan racer Geoffry Mutai winning the race with a time of 2 hours 3 minutes, making Boston’s 115^th unofficially the fastest marathon ever. Still, everyone knows the marathon can be a beast, with Boston ranking up there as a king of the jungle, and even a perfect weather day is inevitable rife with highs and lows for those grueling it out on the course. Here’s a snapshot of how our Boulder crew fared.

Pre-Race (weekend)

Highs

Wendy: Seeing marvelous Mary Nodine! Dave and I met up with Mary at the corner of Mass Ave and Boyleston on our way to the expo, which was superbly organized. Picking up our number bibs was swift and simple, and we could have been in and out in an instant if we hadn’t wanted to wander and marvel at the absolute vastness and really cool offerings of it. After the expo, we met up with a bunch of Boulder buds & friends at Pavement Coffee House (love all the fun cafes and places to explore in Boston) and got to chat and share/distract from pre-race jitters.

Mary: Seeing Wendy and Dave and the rest of the Boulder crew! It was wonderful to get a chance to catch up two days before the race, so we weren’t too nervous to enjoy it. Secretly I also don’t spend a lot of time in downtown Boston, so it was great to spend Saturday afternoon at the expo and then have some amazing Ethiopian food with Wendy’s family.

Dave: Air travel felt quick and easy.  Normally a really big deal for me as being 6’5″ the legs normally just don’t feel right for a couple of days.  I seem to get sick about 75% of the time I fly so feeling good going into the weekend was a big relief.  I have also found that a short taper works well and I didn’t have that really heavy legged feeling before the marathon.  Seeing all the Boulder crew was great as there is such strength in group camaraderie.

Jay:  Picked up at the airport by sister.  Went straight to EXPO.  Got number and checked into hotel and dinner in Boston’s North End (Italian) by 5:30.  Great meal.   Next day, got up for breakfast at the Four Seasons for 0900.  Nice breakfast.  Watched runners running up and down the Boston Common all morning.  Took a nice Swan Boat ride and walked around some more…more walking.  Afternoon of rest and some food.

Owen: Staying and hanging with my buddy Dave (and his lovely wife Paula, and darling daughter Haley.) Great to meet up with some of the Boulder crew after the expo for sandwiches. Followed by nice walk through Boston’s equivalent to Pearl St. … I swear we walked by 3 American Apparel’s in a 10 block span.) Wrapped up the pre-race experience with a fun/cool photo shoot underneath a “Marathon” Street sign.

Lows

Wendy: There really were none outside of my mind’s habitual worry-wartism. If you’re prone to stressing out anyway, being surrounded by thousands of runners getting their games faces on, from the moment you get to the Boston-bound gate at the airport, is not necessarily the best way to calm the nerves.

Mary: A Monday race means two days of buildup…if you think it’s bad to spend half your weekend mentally and physically preparing for a big race, try focusing on it for Saturday AND Sunday. At least it means lots of time to sleep in and eat pasta.

Dave:  Stubbed my toe big time the night before the race outside our apartment.  The next couple of hours were stressful as the pain just wouldn’t go away.  I had to laugh at the ridiculousness of considering backing out because of a stubbed toe.  Luckily overnight everything came back to normal.

Jay: A little more walking around than I liked.

Owen:  Normal pre-race jitters…. I.e. wondering did I train enough, and train right? Will my shoulder hold up? (I’d separated it a month earlier and it was feeling normal only in the past few days.) What’s going to be the best race strategy? etc…

Race Morning (still pre-race)

Highs

Wendy: They have had 115 years to polish up their act, but Boston has got it down when it comes to smooth organization and energizing, positive atmosphere. That may sound funny coming from me for those who were with me, being stoic and clinging to Dave like a scared rabbit (or koala bear, or something suitably un-independent, as I tend to get before the “show”). Inside, though, while not wanting to admit it, and suspecting my body just wasn’t up for it this time, I couldn’t help but be totally impressed and even a little excited. Somehow, within seas of people, we managed to meet up with dear friends, including Mary of course, whose incessant pre-race chatter was in direct contrast to my petrified silence (but not unpleasantly so!). I even got to hug my old college roommate, Alexis, and meet some of her Texas running crew. The much anticipated waiting around for hours to race wasn’t really bad at all. In fact, the time slipped away almost uncomfortably quickly. Wait time was broken up into segments—you wait for the bus, ride for an hour or so, wait for the porta-potty, wander a little bit and talk to people, wait for the porta-potty again, and then before you know it you’re getting herded on the mile or so walk to the start corrals.

Mary: Peanut butter and banana sandwich. Sharing marathon stories on the bus with Artie got me pumped up AND nervous. In a good way.

Dave: Remembering to write our names on our bibs (thanks Craig W. for an anecdote that reminded me of this).  The smoothness of the Boston logistics was awesome, from getting around the city, onto the buses, out to the start and into the corrals.

Jay: Pre-race for Boston is about preparation.  Cold mornings with wind mean go inside for a massage!  A $2 inflatable mattress becomes a great way to stay off the cold ground.  Bring plenty of throw away clothes.

Owen: Getting ride from Paula to the start line! Meaning we could leave Dave’s at 7:45 instead of 5:45 to go catch a bus down town. Absolutely clutch!

Really cool to see all the pro’s as they entered the start area right before the race. Ryan Hall was freaking pumped!… which has a slightly ridiculous look to it, tall bean-pole thin, white dude in short-short and a tank top, jumping around and high-fiving like a college football star. Inspiring and entertaining all at the same time.

Lows

Wendy: Though once we were racing, it felt HOT, it was cold beforehand! I was shivering, beginning to think teeth chatter was a senseless waste of valuable energy. Plastic trash bags and throwaway clothes Dave thought to pack were a godsend.

Mary: I find the “Athlete’s Village” reminiscent of a post-natural-disaster refugee camp. Or some sort of porta-potty-filled purgatory where people are waiting to be summoned into a torture chamber…actually it is EXACTLY like that!

Dave:  Sopping wet muddy grass in the waiting area near the start.  I guess I am pretty anal about keeping my shoes dry and clean before road races.

Owen: Running into traffic as we were getting traffic, and then having to jog 15 minutes to get to the start area… (granted we were singing and making a pretty good time of it The last 1 minute before the start…. Looooongessssst     minnnnuuuute     everrrrrrrrrrrrrr….

THE RACE

First Third

Highs

Wendy: Boston is famed for its incredible crowd support, but imagination just can’t do the reality full justice. It’s crazy, from the get-go. I could tell from the first step that it wasn’t my day. I knew I could still do well, but that I’d have to tough-it-out, rather than ride the wave of being “in the zone”, like you get sometimes on your best days. If there’s a place that “toughing it out” feels better than elsewhere, though, it has got to be Boston. With cheering, excited people lining the streets, runners dressed up in costumes but still booking it somehow, and pretty New England greenery (that you barely notice, because the course DOES hurt), you know quitting is not an option even more clearly than ever, and that’s somehow reassuring. Plus, if you did have the kind of day—whether from illness, injury, or just frame of mind—wherein you need, or choose, to take it as a fun run, there is so much to see and entertain, it’s amazing.

Mary: It was a relief to finally get started.  That gradual downhill feels great for the first few miles, to the point where all you have to do is remind yourself to run comfortably and smile, since you definitely don’t have to worry about going too slow. It was also nice to not be cold anymore…if anything I was verging on too warm. My favorite part of the first half was making friends with a guy wearing full fluorescent orange spandex after I heard him say, “I had no idea it was going to be so HOT today!”. I ran with him for a while and had to keep reminding myself not to complain about the heat since he was dripping.

Dave:  There was such a great feeling of high energy within the runners and being part of part of such a historic race was truly memorable.  Helicopters overhead, sun shining, wind at our backs and amazing crowds just pushed you toward Boston.

Jay:  Weather was perfect.  Cool enough, but with a nice tailwind to keep the heat from getting too hot during the race.  Fast, downhill start with great opportunity to jump in the woods to pee if you have to.  It is a sprint for the first five miles, but usually the sprinters are in trouble late in the race if they overrun their legs.  Crowds are amazing! Support at EVERY mile…especially Wellesley…we need more of those kind of schools (wink, wink)

Owen: All the energy! Amazing to have so many fast people all running together. I heard about the groups thinning out, figuring it would take a couple miles, but it really didn’t open up until like 10 miles (in some regards, that’s a low too… hard to get into the zone when you’re constantly trying to find your place and not trip over other people.)  Great to run through all the small towns and have all the families out there… tons of people literally live on the race course. “What do you want to do today honey?”… “Let’s make some coffee and watch 27,000 people run down our Street.”

Lows

Wendy: That first mile is steep! Everyone warns you, take it easy to start; most even urge racers to go conservative for the whole first half at a minimum. Even making a conscious effort to heed advice, though, I’m not sure you can really go too cautiously to start, especially as a Boston first-timer. I thought I was focusing on holding back and going light on the feet, but the quad burn was raging by the last 10K, more than I’ve ever experienced. Also, for the first time ever in a race, I desperately had to pee from the first mile. Couldn’t hold it, and resorted to “hiding” under a tree in plain view in someone’s front yard at mile 2! (*Note, I was going to leave that latter anecdote out, but decided to add it in after seeing the pee theme echoed in others’ responses!)

Mary: I had to pee, and halfway through Mile 2 I saw a row of porta-potties and pounced.  This lady was coming out of one of them, and in one fell swoop I grabbed the open door at the same time as this other guy, stared him down for a good second, said “Sorry!”, slammed the door and did my thing. I suppose that could be considered a low point.

Dave:  Tripping over a guy in front of me that fell right on the start line.  Starting WAY too slow and holding back too much on the first descent while getting caught up in the mess and confusion of the first aid station.  While the wind was with us, the temp was already feeling too warm for fast running and I ditched all the clothes I could get away with.  Very congested for the early miles and I normally like a lot more room to run than bumping elbows all the time.

Jay: Having to pee TWICE in the first 8 miles.  TWICE, really?  Well, at least I was hydrated.

Owen: Dropping a gel. Core part of my nutrition plan was 4 Power Gels safety pinned to my shorts. One fell off, at mile 5. Too crowded/dangerous to stop in my tracks to go back and grab it. (I fumbled a second later and that time stopped to grab it… almost got plowed over by the skinny dude drafting me, who yelled “Whoa!!” when I suddenly stopped… in retrospect, should’ve made a signal I was stopping. In any case, the nutrition plan was rock-solid, it’s execution however got off to a rough start.

Mid-section: THOSE NEWTON HILLS!

Highs

Wendy: Believe it or not, Heartbreak may have been my favorite part of the marathon, aside from finishing. Not only was it a relief mentally to finally meet the monster, it was a physical relief in its way, too. After all the pounding downhill, the notorious hills were almost relaxing on the screaming quads and hip flexors. Plus, the roaring of the spectators, cheers, thumping drums, themed signage that you can’t help but appreciate, especially if you like word play, all added to give you an extra push. I felt, too, that even though my pace was slowing, relative to those around me I had a little more pep in the step. I couldn’t believe the number of strong, lean looking athletes who just stopped in despair heading up, and at the top of Heartbreak, bent over rubbing the legs in frustration.

Mary: Just when the race was starting to get hard, I had all sorts of support to look forward to. My parents were at mile 14.5, and I stopped for a two-second group hug. My dad’s response? “You’re not supposed to stop!!” Seriously? You gain minutes of adrenaline from encounters like this. My amazing sister Emily and her boyfriend Michael were at mile 17, and Emily jumped in with me and was my personal courier for two miles, with a water bottle, power gel, and moral support as I ran up the first hill.

Dave:  Wellesley college was deafening and was such a boost in the middle miles.  Passing Dick and Ricky Hoyt around half way was really inspiring and a good reminder to stop any internal whining that was starting to go on with the central governor.  Energy was good and thought I had a chance to negative split going through halfway.  Having your name screamed out as you go up Heartbreak Hill was awesome!

Jay: Heartbreak is like Heart”Joke” if you are used to running hills in Colorado.  It is a nice opportunity to test your preparation against the people who are thinking that “just finish” is good enough.  Not really a steep, nor an especially long hill.  It is at a tough spot on the course, but the hills of Horsetooth puts it to shame.  My legs came back in for the last 5 miles and I finished stronger.

Owen: Running through Wellesley with Dave, who was wearing  MIT t-shirt, Canada hat, and a handlebar mustache. The crowd loved him!!  Speaking of love, the uphills were amazing, especially heartbreak. Such a relief on the legs to be going up! Heartbreak hill is where I really started to pick things up and was passing people right and left.

Lows

Wendy: Pain, pain, utter pain on the destructive downhill after cresting over Heartbreak…but by then you know you may as well throw all you have left at the course, and you’re headed home.

Mary: I could feel my lack of Colorado training on those hills, for sure…I am not naturally much of a hill runner, and I probably could have trained for them more.  Cresting Heartbreak at mile 21, I was simultaneously relieved they were over and dreading the leg-pounding downhills to come. My quads were already beaten to a pulp and I was fighting the urge to just enter survival mode, trying hard to stay motivated to keep trying to run fast. But you know…par for the course. This is a marathon after all.

Dave:  The steep downhill near mile 17 started the quad agony that was to only get worse.  Hoping that the muscular creep would be slow enough to hold on for a good finish.  Surprised to see so many people walking on Heartbreak Hill.

Owen:  The down hills after the ups. Quads were pretty much over it. (6 days after the race, they’re still pretty much over it.)  Dave was cruising at this point, the goal of keeping him in my eye sight, really motivated me to keep the pace up through these sections.

Finish

Highs

Wendy: The deafening roar starts three miles out all the way down the home stretch. I didn’t realize it at the time, but my Dad was cheering us from Commonwealth Ave. I’d been under the impression he was going to spend his whole morning working on the laptop in Au Bon Pain under the apartment building where we were staying, waiting for us to hobble back for a ride to the airport. Knowing that he was both cheering live and getting updates on our progress on his phone, even learning it after the fact, makes the final 5K all the more special.

Mary: The crowd watching this race…is completely insane. And I love it. It makes me proud to live in this city. Is it acceptable to be proud of thousands of college kids drunk by noon on a Monday morning? When they’re out there to cheer for people running a road race, the answer is Yes.

Dave:  The final mile was just unreal with crowd support.  Five rows deep either side made it a wall of noise sucking you toward the finish.  Trying to sprint down Boylston and seeing everyone going for it in the home straight was pretty comical.  I think I saw every type of running gait out there as everyone tried to leave everything on the course.  Great to see friends in the finish area and share some stories.

Jay:  Seeing the Citgo sign makes it so worthwhile.  Deafening cheering.  I think it must be harder to stop than to keep going.  People are on walkers “brutally” encouraging them with pats on the back, please run, free beer, etc.

Owen: The last 5 miles were awesome. They really hurt, but it was a “Man my quads hurt, but otherwise all systems are go, so open up the flood gates and give ‘er!!” To be flying down the street, passing tons of people, with the streets absolutely packed with people, was such a cool and motivating experience. Amazing! (According to my watch splits, my second half races within the race: second 1/2- 1:22:37; last 10K- 37:45; last 5K- 18:13, and the final mile- 5:42.) Felt so great to finish strong! In spite of myself, I couldn’t help but give the crowd some arm pumps as I went by… which got a round of cheers from the crowd each time.

Lows

Wendy: Everything seems deceptively long by the end of Boston, in spite of the continual vociferous encouragement. The Citgo sign is taunting and deceptive, and the finish down Boylston seems to take an eternity. The man in the monkey costume beating me and looking painless doing so was kind of a disappointment, too…but also somehow really fittingly signature Boston!

Mary: It was…really, really hard.

Dave:  Not being able to run fast on the downhills.  Mentally I was ready to run home hard but the quads were so far gone that it felt like a hobble for the last 5 miles.  Regret that I couldn’t soak up the crowd energy and experience even more, as it was just an effort to keep moving and putting one foot in front of the other.  Seeing a PR slip away mile by mile.

Owen: Just before mile 21, on the decent from Heartbreak hill, Dave was about 20 yards ahead of me, really moving well…. Until he made the dreaded one-legged hop with simultaneous grasping of his left leg. Ahhh, bummer! I stopped with him for a second to ask if he was alright… to which he said “Cramps.” Then looked me dead in the eye and said “Yeah I’m fine…. Go! Go! Go!” We hadn’t explicitly planned to run together, but I figured it would just happen since we had similar fitness and race strategies. Small bummer not to be able to finish it out all the way. Despite the massive cramps, Dave still pulled off a 2:55, which is rock-solid.

Overall

Mary: I was pleased with my race, but I admit I would have liked to run faster. It was my second Boston, and THIS time I’d been determined to start out smart, enjoy it, and save something for the finish so I would have some zip in my legs to bring it home strong.  I did start out smart, and I made a conscious effort to enjoy the experience right from the starting line. The Boston Marathon is an incredible event to be a part of. But that course is legendary….and if it doesn’t crush you, then you are probably an undercover superhero.

Dave:  A++ to the event, crowd support, organization and having a great group of friends to share the experience with.  B+ for my effort and not preparing for the downhills as well as I should.  Always great to run at sea-level, no sign of recent injuries and it being our first big city marathon made it a fantastic weekend.

Jay:  This was my second race in Boston.  The stimulation is almost too much.  Crowds, runners, cups blowing across the course, food options, Wellesley girls, Boston College, drinking, cheering, bullhorns…race focus could easily be lost.  That is how I had so much fun, just lost focus and had fun with the race!

My training miles weren’t up to par, not enough long runs due to triathlon training but made it and had a blast!

Wendy: Moments of torment, jangling nerves, and quad agony like you have to experience to fully appreciate are all totally worth it, at least once. Boston is such a unique race, from the banshee-like shrieks through Wellesley to the thump-thumping of Heartbreak, and the pure joy and bedlam of the Boston finish. Highly recommended.

Owen: Super psyched on the experience and picked a great year to give Boston a try! Great to be able catch up with a good friend and enjoy the weekend, and lots of fun to have so many friends on the course. Happy with my effort and pacing to get the 2:47. My primary goal was to break 2:50 with my “everything happens perfectly goal” of 2:45. Maybe with some more aggressive pacing in the early miles, could have got the 2:45, but it’s also hard to say what the trade would be on the back half… Good to still have a carrot out there for the next one…

Congrats to all on fantastic races!

Owen, 2:47; Dave, 2:55; Artie, 3:10; Mary, 3:13; Wendy, 3:20; Jay, 3:36

ATHLETE PROFILE: BTC Secretary Pam Schuckies

• Years competing in tris: It all started about 20 years ago – Warren started doing triathlons in the early 80‘s, when I was just a very recreational runner.  My first duathlon was 1991 – all I could manage since I was a non-swimmer.  I got up the courage to splash my way through the swim in my first sprint tri in 1993. Casually entered a triathlon every now and again for the next few years, then got a little more disciplined about training and started racing more around 2000.
• Worst tri mishap:  In Ironman FL 2005, one of the rubber bands that secures my Profile between-the-bars bottle broke, flew off and wrapped around my chainring and front cog entangling itself tightly, so whatever gear I was in when it happened was the gear I had to ride the remaining 50 miles.  This was more than a little frustrating.
• Worst tri mistake: In the panic of T1 at IM Kona, forgetting both my compression socks AND arm coolers, when both would have been SO helpful. I would also consider my ridiculously slow Kona swim, a mistake of lazy execution and limited swim skill.
• Top tri tip: Exceptional sports performance is very much mental.  Of course you must do the consistent hard work to prepare, but an athlete who believes he can do well will beat one whose head is full of negativity and doubt.  Believe you can or can’t…you’re probably right.
• Favorite sporting accomplishment:  Easy question!   Qualifying for and crossing the finish line at the 2010 Ironman World Championship in Kona in 2010.
• Goals for next season so far:  Improve my swim time so I don’t have to kill myself so much catching up on the bike & run, qualify for 70.3 World Championship, connect with more friends through triathlon
• Favorite pre-race food:  bagel with peanut butter
• Favorite post-race replenishment:  chocolate and more chocolate. did I mention chocolate?
• Something people may not know about you: All geeked up about neuropsychology, and how the mind shapes the human experience, our behavior and motivation.  Fascinated with emerging fields linking technology with psychology, especially in areas of rehabilitation.

TIDBITS

Warm congratulations and well wishes to Jayme and Clayton Sneider, and to Heidi and Neil Smith, who are growing their families! We are so very happy for you all!!

Happy  May Day and 53rd Birthday to BTC VP Warren Schuckies! We love you!

PARTING SHOT: Name the 6-pack (we all want)!

Last month, Gaby Larea and Rocky Riviera were too close to call, both instantly spotting Pam’s signature smile! Be first to send your best guess this month to Wendy at mcmillan.w@gmail.com.

RED LINE REMINDER: Please continue to take advantage of the many benefits that come with being part of BTC! If your membership is approaching expiration, renew today!

Expiring in April/May:

results from week 1 » Check back next week for more.

Our April Club Gathering will be Wednesday April 13th 7:00 at Fleet Feet Sports. 2624 Broadway in Boulder.  The good folks at Fleet Feet will be offering special a 20% discount on everything in the store and will be previewing their 2011 assortment of products.

Our guest speaker this month is BTC member Will Murray.  Will will take us through several mind-training exercises to improve our enjoyment and performance.  Will has worked with dozens of endurance athletes on mental training, and recently led three seminars in the local area.  Will has a practitioner’s certificate and 100 hours of advanced training NLP, a performance psychology field. Will is also bring along with him some product from New Planet Beer Company a gluten free brew.

So please plan on joining us on the 13th for some great discounts, motivation and BEER!

Warren Schuckies, BTC Vice Prez

LETTERS

From the Prez:

BTCers,

The 2011 season has started off with a bang!  I am happy to report that the first club gathering in February was a huge success attended by over 30 club members and featured food from Pasta J’s, an introduction to Richard Hansen, and a great talk from Barry Siff.  We gave away a number of great prizes and club clothing, and got a chance to hear more about the D3 Energy Lab.  If you weren’t there you missed a great opening meeting for the 2011 season.

I have had many questions early this year about the direction of the club.  I want to assure you that the leadership of the club solicits and listens to the feedback we receive from club members as well as those who make a living in the triathlon industry.  In short we are focused on keeping the club a fun, social environment, grounded by opportunities that help triathletes achieve their athletic pursuits, and fully inclusive of all in the community.  This is a fine balance as we want to provide great training and nutrition opportunities, such as that provided by D3 Multisport and MaxMuscle, while at the same time giving club members a range of opportunities that meet the unique needs of a diversified club membership.  We are searching for the best of both worlds and as I said it is not an easy balance.  We respect the long standing partnerships we have had, and we are looking for opportunities to create new partnerships that are good for the club and the community of which we are a part.

We have opened the doors to new sponsor and partner opportunities in 2011.  Our hope is to create a much more social and diverse environment. At the same time we are raising the funds that are necessary to put on the many events we put on each year, and bringing business to the partners that help us financially.  I am happy to report that we are partnering with many local companies who see the value in being associated with the Boulder Triathlon Club.

As you recall I asked club members to assist in identifying sponsors and partners for the club.  Quite a few of you responded to this challenge and I thank those who took the time to build out our community of support.  Thank you Cisco, Pam, Mike, Meg and Laura.  This is very important as I know that those who brought in partners also frequent those partners, and this is the type of relationship which we attempt to establish.

Look to the club website over the next week for a listing of the new BTC partners and sponsors, and those who continue to be solid partners as the club leadership continues to strive to strengthen and support the Boulder Triathlon community.   2011 promises to be another fantastic year for the club.  Our signature 10+10 run came off without a hitch and many club members and friends took advantage of the chance to get some early season miles in.  In March we will be hosting our first swim workshop featuring former Olympic athlete Sheila Taomina.    The remainder of the year will feature two duathlons, our ever popular cycling time trial series, Mike Ricci’s track workout series, and a host of monthly social events and pasta rides.   Club members are stepping up to create opportunities for group training and racing, and we are starting a mentoring program so that those new to triathlon can benefit from those with a wealth of experience.  As I said, another action packed year for the BTC.

Once again I thank you for your support, encourage those of you who may not be taking advantage of the club to get involved, and look forward to seeing all of you out and about.  Have a great start to the year and keep up the Beat.

~Graz

From Sheila Taormina!!! Coach, author, motivational speaker, and Olympic swimmer, pentathlete, and triathlete! And, she’s coming to Boulder!

Greetings Boulder Triathlon Club members,

I am honored and excited to have the opportunity to work with you on March 16th.  If you have been putting forth great efforts in the water and not seeing the results you expect, or if you are baffled why the person in the lane next to you is not nearly as fit but is going faster, then I hope your schedule allows you the time to attend the March 16th swim clinic.  We will discuss the key elements that every Olympic swimmer has developed.  Some believe these elements are too advanced for beginners or for people who do not possess the natural swimmer’s gift, but I know that the key is in how they are taught.  The vital factors of the swim stroke are completely do-able, and it is my passion to teach them to you.

If you are a beginner, do not worry that the clinic will be too advanced for you. We start with an out-of-water seminar and dryland strength training session and then finish with one hour in the pool which will consist of drills.  We never do more than a 50 at a time, and most of the time we will do 25′s.  There is no “training” at this clinic, only stroke technique.  You will be able to keep up.

If you have been swimming for years and wonder what you will hear that you have not heard before, then please trust me that that is exactly why I wrote the book, Call The Suit.  For over a decade I have watched as too many people have focused on the simple elements of the swim stroke that do not make a difference in swim times if first the the key elements are not developed.  I want you to understand how to hold onto a fluid.  We contest our sport in a unique medium, and it changes everything you may think about strength and power.  You will gain great insights as to what this means, and my guess is that it will open new levels of understanding, enthusiasm, and speed in the water for you.

More than anything though, let’s remember that this is the part of life where we get to have fun.  A happy athlete is a fast athlete…that’s my mantra at least… so let’s laugh some while we work.  :)

And not to forget….a big thank you to your club officers for taking the time to coordinate this clinic!  It’s not so simple to find pool time on specific dates…thank you for your efforts.

Looking forward to meeting you in March.

Best regards,

Sheila T.

TRAINING

Incorporating a Dynamic Warm-up into your Workout Routine

By Dr. Richard Hansen

Over the past few years, research has shown the adverse effects of static stretching prior to working out.  We grew up thinking and being told flexibility was a good thing, and the best way to attain that was by putting our bodies through a stretching routine before we ran.  However, flexibility is relative to your biomechanics and activity preference.  If you were a gymnast or kung fu master, you would rely heavily on having flexible and pliable tissue to torque your body in a wide variety of positions.  However, as endurance athletes, we need to have some tension through our tissue to create joint stability, as well as elastic momentum to propel us forward (like the recoil of a stretched rubberband).  Too much or imbalanced tension is obviously an issue that can create strain on the muscle/tendon/ligament, but too little tension or too much flexibility can create instability of the joint.

Now, where does static stretching fall into the realm of proper joint mobility and right amount of flexibility without compromising the stability?  Personally, I think in most situations you can do without static stretching.  But, if you feel the need to incorporate some aspect of this component into your training program, the best time would be after your easy sessions. The problem with static stretching (meaning holding a stretch for a period of 30seconds to a minute) is that it can reduce eccentric (lengthening) strength and peak force of the muscles for up to 60 minutes following the stretch; you need some tension in your muscles to optimize the elastic component of the tissue during the workout, and by placing a static stretch on tissue that is not already engaged or prepared for that component, the body’s muscle spindles  will reflexively activate to resist the stretch.  So, the body can actually become tighter as a protective mechanism when static stretching is performed. Therefore easier effort days would be, in my opinion, the only time to do some sort of static stretching, following your workout, as these days recovery and flexibility should be the goal, not muscle tension for performance optimization.  Prior to workouts (regardless of intensity and duration) and before/after harder and longer effort days, a dynamic routine should be implemented to properly engage and activate the tissue while minimizing the effect the stretch reflex can have.

What do I mean by a dynamic warm-up?  I typically recommend a series of lunges called the lunge matrix followed by a series of leg swings prior to any exercise.  A lunge, although inherently a strength exercise, is a terrific stimulus to activate all the muscle of the leg prior to working out.  Instructions and link to a video of the lunge matrix can be found at www.highaltitudesportsrehab.com/ under the lunge post on the blog.  Additionally, drills such as skipping, bounding, body squats, side walking, backwards walking/running, mountain climbers, and karaokes are all examples of dynamic exercises to get the legs prepared for the demands of your workouts.  For questions regarding specific dynamic warm-up routines, please contact feel free to contact me at r.t.hansen@gmail.com.

NUTRITION SPOTLIGHT

Nutritional strategies for triathlon training…..Begin with the end in Mind

by Craig David, Director, Max Muscle Boulder

You don’t have to be a professional athlete, just do what they do.   You are at the finish line. The road race is done and you’ve made great time. But your body is beat. You’re gasping for air and your blood sugar is dropping, hovering in the “no-go zone” you’ve bonked.  Your body has all the zip of a slug & feels like a broken rubber band. Making it through the running leg of the triathlon just isn’t an option. You aren’t going to win the event. How do you ensure this doesn’t happen to you again?

In triathlon training, it is important to be able to access large amounts of energy and utilize it efficiently. While genetics do play a roll in your ability to do both of these, proper training and nutrition will go a long way towards maximizing your abilities.

The Nutrients You Need To Go Farther, Faster
As most of us know, there are three important fuel sources that your body consumes: carbohydrates, proteins and fats. Your body prefers the glycogen that comes from carbohydrate consumption because it requires the least amount of energy expenditure in order to release its energy for use. In the first stages of an event, the body will utilize the glycogen stores found in your muscles, but as time passes and these stores deplete and the body will then go to glucose stored in the blood. By the end of the event your body is relying on both fat and glucose to power itself and will reach exhaustion when your supplies fall below a certain threshold. It then turns toward breaking down your muscle tissue. To help ensure that this doesn’t happen, many athletes consume carbohydrates, often in liquid or gel form as it is easy to digest, while the race is still taking place.

Top Form Tips
Here are some nutritional tips that will help you optimize your performance while training:

1. Drink on the go. Drink a carb drink during the event to support glycogen stores & not risk completely looking what’s stored in your body. Fluids are easier than solid foods to absorb at this time, yet most people will find that a mix of both creates the optimal solution – play with it & find what works best for you.

2. Carb loading. 5-7 days before your event, increase your carbohydrate consumption to about 70 percent of your daily calories. During this last week your training should be very light, so that the nutrients you are taking in are stored in the muscles and available to you during the race.  For those on gluten free or starch restricted diets, bet sure to add several servings extra of fruits & vegetables.

3. Protein. Make sure you eat enough protein to support muscle repair.  If you focused on this during pre-season & training, you should arrive at your race in an “optimal” state of recovery & not worry about getting in large quantities.  Consuming protein with your sports drink before, during and after the event will decrease the amount of muscle tissue breakdown as well as muscle soreness and will help you fight fatigue.  One thing that may work well here, instead of worrying “how am I going to add” protein to my drink while racing, many athletes will benefit from Branch chain amino acid (BCAA) consumption here.  These should be your secret weapon – they absorb rapidly (within 20 minutes) & don’t cause stomach distress – a BIG plus.

4. Variety. Vary the sources of protein and nutrients you ingest. While it is great to stick to the staples such as ground turkey, chicken and tuna, you also need to consume lean beef, soy, fish and eggs. By varying your protein source you ensure that you get the full spectrum of amino acids.

5. Go Natural. Avoid food loaded with preservatives. TV dinners are not what you need. Fresh/whole food is always better for the body and easier to digest and utilize while providing much needed enzymes we don’t get otherwise.   “Oxidative stress” has caught a lot of attention in the endurance community, simply because the volume; it is higher than that of a person simply staying active; hence the need for greater food/nutrient utilization.

6. Eat small meals frequently and chew slowly. Not everything that you eat is absorbed and utilized. Increase your body’s chances of doing so by giving it only a little to digest at a time. This will also increase your metabolism, sustain blood sugar, and keep from the extra pounds creeping up on the scale, & ultimately keep stress hormones down.

7. Time your meals. There are two times in particular that you need to pay attention to. The first is from when your event ends up until 30 minutes afterwards. Your body is depleted at this time and you need to replenish it to avoid further muscle tissue breakdown and glycogen depletion. The second time of importance takes place about 60 to 90 minutes after the event has finished. At this time the body is more receptive to taking in and utilizing protein and the amino acids within it.

8. Avoid late night eating. High calorie meals in the evening will impact your sleep and limit your body’s natural release of human growth hormone, which is essential for muscle repair and growth. If you are training late in the evening, drink a quality carbohydrate and protein drink to replenish your nutrient stores after your workout, but avoid the big “carb crash.”  Perhaps try some cottage cheese, a handful of nuts, small glass of milk to curb the need for putting down “junk calories.”

9. Water. Your muscles generate 20 times more heat while exercising than at rest. Thirst is not always a reliable measurement, by the time you feel it, you are already facing dehydration. When water loss takes place the heart beats faster. This, in turn, contributes to fatigue. Older athletes in particular should drink before they are thirsty as the sensation sensitivity decreases with age. Keep in mind, however, that while you should drink water before and after your meals.  In a typical day, focus on consuming ½ your body weight in ounces.

Supplements for the Triathlete
The use of nutritional supplements is especially important to the endurance athlete, who places demands far beyond the realm of normal stress on his or her body. The risk of nutrient deficiency is greater and they require a larger amount of carbohydrates, proteins and fats to keep themselves at optimal health and performance. Nutrition is 70 percent of the formula. Give your body the fuel it needs to win the race and perform optimally; you can have the best training plan but without fuel, you make minimal gains.  Here are some of the tools you can use to optimize your own performance while supporting your body’s need to recover:

Vitamin and mineral supplements
With today’s natural food supply nutrient depleted, everyone can benefit from taking a multi-vitamin and mineral supplement; in fact, the FDA has recommended everyone do so.  However, endurance athletes in particular need this in their arsenal to avoid deficiency and to help support the absorption of protein, amino acids and the glycogen from carbohydrates. Many nutrients work synergistically with one another and the body needs certain vitamins and minerals present in order to absorb and utilize other nutrients. Remember, larger amounts of coffee may interfere with the absorption of nutrients, so take your vitamins an hour or two before or after you drink your morning java.

Antioxidants
Known for neutralizing free radicals and helping detoxify the body, antioxidants protect against oxidative stress. Oxidative stress is what leads to a reduction in performance and premature aging. Well-known antioxidants such as A, C, E, beta-carotene and the mineral selenium are only the beginning of what most athletes need. Consuming an antioxidant supplement along with your post-workout recovery drink is a great way to increase the utilization of those nutrients and to fight free radical damage. They are also critical in arming your immune system against illness when training volume increases.

Branch Chain Amino Acids (BCAAs)
These help in the repair and growth of muscle tissue as well as preserve muscle glycogen stores. By consuming BCAAs immediately before or during exercise, you may slow the breakdown of muscle tissue and help avoid soreness, bonking, and decreases in power output.

Glutamine
This amino acid is worth ingesting extra of. It supports the immune system by optimizing white blood cell production.  By taking 2 to 6 grams of glutamine two to four times a day you will help strengthen your immune system, decrease the rate at which muscle breaks down, stay leaner, & maintain your lean muscle mass.

Glucosamine for Joint Repair
maintaining the health of your joints and the connective tissues that support them is extremely important for performance as well as comfort in your later years. Glucosamine supports the connective tissues that make up your ligaments, cartilage, tendons and spinal discs. Your body converts glucose and glutamine into glucosamine to support repair and growth of your connective tissues. As we age its ability to do this decreases. Supplementing with glucosamine can help the body up to as much as 170 percent!

Omega 3 and 6 Fatty Acids
Fats help the body synthesize hormones which are responsible for a myriad of important functions including supplying the body with energy, recovery, and cognitive function. During the off-season an athlete can lower their intake, but during race season it is IMPERATIVE that they not neglect consuming unsaturated fats such as those found in fish, flax seed oil, nuts and seeds. Avoid the saturated fat found in tropical oils such as coconut and palm oil as well as in many processed foods.

Energy Drinks
Your competition is using them. Don’t waste an opportunity to get the additional boost you need to kick yourself into high-gear. The ability to keep your energy up during a race is key to making it over that finish line first (note: the key word here is “up” – you never want to get behind in energy stores). There are many different products on the market today…  Some only need a carb based drink; some need a carb + amino acid/protein drink; some need a concentrated mixture to prolong exercise activity.   Experiment with a variety to find the best one for you.

Carbo Drinks
Consuming a liquid carbohydrate that is easy to absorb during your event will not only help you avoid protein breakdown, it will also aid against the onset of hypoglycemia and exhaustion.  More & more drinks are incorporating BCAA’s for the reasons above – if you’re in a state of soreness or high stress, it would be wise to include such things.

Recovery Drink

Consuming the drink again right after the race will help replenish your body with the electrolytes and nutrients it needs.  You’ll want to look for one w/ the “big 3” – Carbs, electrolytes, & protein.  As most know, the 30 minute window following a training session is critical to put your body in a positive state of recovery.  If you miss the window, you’re sending your body the wrong message – don’t neglect it.  Just as you’d shower after a long, sweaty workout, get in your recovery cocktail!

Beta Alanine

A non-essential amino acid, Beta Alanine is supported LARGLEY via research.  Plain and simple, Beta Alanine is an antioxidant that works immediately within the muscle – you’ll train harder and longer.  Ultimately, it delays muscle fatigue by increasing our Lactate threshold, therefore extending aerobic performance & time to exhaustion.  Definitely a must have if your training over 90-120 minutes per session!

Train well & eat even better!

Craig

Direction, Max Muscle Sports Nutrition Boulder

RACING

Lots of great racing, as usual! Congratulations to everyone as always on great performances and sporting accomplishments. Here are a few results we know about.  Please send me your PRs and achievements…or, boast on behalf of your modest and amazing friends!

Congrats to:

Disney Half Marathon : Anne McDonough, 2:03; Leena Figall, 1:56

Rock-n-Roll Phoenix Marathon.Half Marathon: Amanda McCracken, 1:28 (5th AG); Jay Lochhead, 1:34

San Francisco Kaiser Permanente Half Marathon: Will Murray, 1:41

Scrub Jay 5K, Venice FL: Jason Kaminski, 10th OV, 1st AG

Screamin’ Snowman Snowshoe Race: Laurie Mizener, 2nd overall F (15 sec behind 1st place)

Snowman Stampede 10 Mile: David McMillan, 1:03:30 ; Artie Sandman, 1:10:04 (9th AG); Wendy McMillan, 1:12:24 (3rd AG); Pam Moore, 1:22:47

Frozen Foot 5K: Amanda McCracken, 19:48 (2nd AG, 4th F-OV); Mike Ricci, 20:06 (2nd AG); Brad Schildt, 24:53 (9th AG)

At first it seemed the 10+10 event was going to the dogs.

Last but not least,  thanks to everyone who participated in the friendly, carefree and casual (with a dash of the cutthroat at the finish) annual BTC 10+10 Fun Run:

20 miles: Dave McMillan, 2:36:09; Jim Heuck, 2:37:09; Artie Sandman, 2:49:39; Wendy McMillan, 2:49:39; Andy Graziano, 2:59; Laura McGraw, 2:59

20K: Stephanie Murphy, 1:48; Diane DeRoia, 1:51:27; Corinna Maleike, 2:21:46

10 miles: Trent Niemeyer, 1:13:28; Ryan O’Connor, 1:20:32; Warren Schuckies, 1:27:04; Scott Scheff, 1:35:45; Amanda McCracken, 1:23:41; Elena Alarcon, 1:26:59; Martha Dudley, 1:42; Tricia Dixon, 1:46:46

But form and focus stood out before long!

16.2 miles: Jay Lochhead, 2:15:06; Mike Conroy, 2:25:17

10K: Chuck McCash, 46:00 (one week after first marathon!); Dieter Bruhn, 49:43; Tony Urquart, 55:21; Rakesh Ganeriwala, 57:07; Andy Tuthill, 1:11:39; Whiley Hall, 51:00; Lauria Mizener, 53:24; Gaby Larrea, 57:22; Sue Buxton, 1:02:46; Eve Zhou, 1:07:08; Rosella Cadel, 1:26

13 miles: Kathleen Skiba, 1:39:50

Some grueling efforts and/or histrionics

A healthy little dose of cutthroat competition

But mostly cheer and good spirits!

..congrats too to all other competitors in January and February events! Best of luck to all those competing in March and April! (For more 10+10 photos, please check out this link. Thanks, Laurie!)

MARK YOUR CALENDARS!

Practical planning: club leads have hashed out some key dates going forward for the next 6 months! Stay tuned for specific details.

March

9 – Monthly meeting

16- Sheila Taormina Swim Clinic! NBRC  6:30pm

24- Happy Hour, Rueben’s Burger Bistro, 6 pm; Rueben’s will reserve seating, and offer a discount to all BTC members. Thanks Diane, or coordinating!

*Note: we are aiming for regular monthly happy hours, most likely the 3rd Thursday or Friday of each month

April

13- Monthly club meeting(tentatively planned for the 2nd Wednesday of each month, various locations)

21 -1st Time trial in annual 7 weeks series

May

1-BTC Spring Duathlon

11-Monthly meeting

June

8 -Monthly meeting

15 -1st Pasta Ride (goes til end of Aug)

*Summer track workouts to resume on Tuesday evenings!

If your race plans aren’t already packed, check out the fabulous links below for upcoming races!

Racing Underground

Colorado Triathlete Multisport Calendar

Leena was back in the saddle again speedily, armed with an amazing attitude!

ROLLING WITH THE PUNCHES: RACE, REFLECTION, AND RECOVERY by Leena Figall

This year was the year I was going to have a big PR at the Boulder 70.3 (formerly the 5430 Longcourse), or so I thought!  I trained last summer more than I had trained any other time for any other race. I was on a mission.  Now when I look back on that day, most of it is a blur. I remember making it through the swim and thinking that the hardest part was done; the swim is always the most difficult for me. When I got on my bike that day, I was ready and prepared for a great ride. I always eat a cut-up bagel with peanut butter on my bike for half Ironman races and that race was no different. When I was on 36 (on my first loop of the course) I broke out my bagel with peanut butter and started eating. I believe I was going down hill at that point and I looked down and saw a lot of loose gravel on the side of the road. That image, literally, was the last thing I remember about that day.  The next thing I remember is waking up in Boulder Community Hospital and a couple of days had gone by!  I was told I crashed on my bike,  fell head/face first onto the pavement,  cracked my helmet,  had a head injury,  and had 60 stitches in my face and mouth, etc., etc.  I was also told that when I did have my crash not one single person in the race stopped. Instead, a car that was passing by was the first to stop. I do know that racers did tell the people at the next water stop that someone had crashed.  Needless to say, the ambulance showed up, and apparently I was trying to get back on my bike to get back into the race?  I have a hard time believing that, although if I was suffering from a head injury that could be true! I obviously was not in my right mind if I was attempting to do that!

I was told that while in the hospital I was in ICU (initially because I was “unresponsive”) for two days and had bleeding in my brain.  I was monitored pretty closely and had several CAT scans done to monitor the bleeding. Luckily the bleeding did not increase and I don’t think I had any swelling or if I did it did not get worse.  I also remember being on a morphine pump and pumping it frequently! I had many visitors to the hospital that week and many phone calls (come to find out later). I’m very grateful and thankful for all the help I received and the wonderful friends I have!  They really were fantastic in my time of need! After spending about 6 days in the hospital, I was released from Boulder Community Hospital and sent to a friend’s house for the weekend so she could keep an eye on me.  I was given prescription pain medicine and was definitely having some issues with short term memory loss. Thankfully my long term memory was in tact as far as everything before the accident. I was told I couldn’t exercise (other than walk) for about 6 weeks. At that point I don’t think I cared I was so out of it mentally. I did start working (which happened to be a new job for me) right after I got out of the hospital, but only half days for about two weeks. After stopping the pain meds and spending many, many hours sleeping (when I wasn’t working), I started to feel like myself again, although I still needed to write everything down or I would forget!  Also, after 6 weeks or so I started swimming and running again but I still, to this day, have not ridden my bike.  I have done many running races since the accident because running is definitely my favorite out of the three sports and I know I will ride my bike again but I think I needed a break.

That being said, I believe that I will do a triathlon again but, after this accident, I don’t think triathlon is the end all and be all of my existence. I feel like I could have died or had a serious brain injury but was given another chance. It really changed my whole mind set that there is more to life than triathlon!  (I probably shouldn’t be saying this as I am writing this for the Boulder Triathlon Club newsletter!)  Don’t get me wrong, I think triathlons are great and really fun, but I know I will be spending this summer a different way …TRAVELING (something I love to do but put on the back burner the last few years because I was always training for a race and/or working).  As a result of my new job, I am lucky to now have summers off and will be taking advantage of this, not to “train” more, but to be a tourist!  Next summer, of course, there’s always opportunity for many an amazing, and different, story!

Playtime: Disney Half Marathon by Anne McDonough

Having spent my childhood happily making the annual trek to Disneyland with my family, I have always felt kind of nostalgic about Disney.  So when I started hearing about their popular road races, I thought that would be a perfect combination.  I knew this was something I definitely wanted to add to my race schedule. I did not realize, however, that combining those two would result in a completely exhausting weekend, because both being at Disney and running a race are two pretty hefty activities.

The DisneyWorld Half Marathon (which precludes a full marathon the following day) requires that athletes be at the starting line around 5 am for a 5:30 start.  This means that you have to get on a bus no later than 4 am with the time it takes to get there.  That is definitely the earliest wake up call I have ever had for a race.  The race itself, however, was a blast.  Surrounded by 20,000 people in the dark, the race starts off with a bang, with a huge fireworks display followed by Mickey, Minnie and the gang waving everyone off as we cross the start line.

Lucky for us, we had perfect weather, especially compared to last year when it was below 20 degrees!  The first and last few miles are mostly on the freeways that connect the parks, the only hills being the exit and entrance ramps.  The middle 7 miles or so go through the Magic Kingdom, and I have to say it is a lot of fun to run down Main Street, through the magic castle, and past the Pirates of the Caribbean ship with the cast in front.  The course takes you through most of the different “lands”; it was kind of neat to see the park empty, except for the runners.  Disney characters were lined up throughout the course for people to stop and take a quick picture before continuing on their run, and Mickey and Minnie were there at the finish to give you a high five.  I loved that many people were dressed up in various Disney costumes, or at least had on mouse ears.

The race was generally well organized with plenty of aid stations and volunteers, and it was the first time I did not have to wait in line before the start to use the port-a-potty!  While the weekend included kids’ races and a 5K, the main events were the half marathon and the marathon; if you were to do both races (this was called The Goofy), you would get a special “Goofy” medal.  I think that people who wake up at 3:30 am two days in a row definitely should earn something extra!  If people were doing both races, they would say “I’m Goofy” to indicate their plan.  I overheard many people reminding others of this during the half, to excuse I guess what they thought was their somewhat slower pace and relaxed attitude. Our trip was short, so we were trying to squeeze a lot in, and I would definitely want to take more days if we did it again.  All in all, it was a great weekend and I would happily go back. It is a fun race that the whole family can enjoy.

USAT 400: Journey for a Goal, a Challenge, and Self-Discovery by Bren Dillon

I’m not fast.

Even before I moved to an area populated by the likes of Dave Scott, Tony Krupicka and Scott Jurek (who moved here in January), and which regularly plays long-term host to people like Macca, Chrissie Wellington and the Japanese Olympic marathon team, I knew that the likelihood of me placing, much less winning, in an individual athletic event was pretty low. Which is fine. I don’t run or bike because I want to win, I do it because I love it. This particularly applies to running. I once commented to my grad school classmates that the only thing better than running is sex. Not the sort of comment you live down, but I still believe it.

Being less than gifted in the area of acceleration, I was shocked last March to discover that I had placed thirteenth among men, sixteenth overall, in that year’s run focus for the USAT Challenge. Sure, I had stepped up my training mileage after deciding to take a stab at running Leadville (an attempt that dissolved halfway through training), but I hadn’t been pushing all that hard, had I? How did I manage to finish 16th out of 1200+ competitors? I stared at the rankings for a while baffled. I absent-mindedly did some quick math while looking at the leaders versus myself and found myself thinking an odd thought.

I could win this thing.

So while the run focus of the USAT challenge is not a race per se, the 2010-11 edition is the first athletic competition I’ve entered where I went in with the goal of winning. Anything less would be a disappointment. The 2010 winner had 350 miles; I targeted 400 as my goal. I didn’t just want to win, I wanted to rock it and not have there be any doubt about it.

I wanted to rock it because 2011 is a huge running year for me. The USAT 400 goal will lay the foundation, partly physically but mostly psychologically, for the rest of my year. Even if I just get my 400 for USAT and the miles from the races I plan to run this year, I’ll log over 900 miles on my feet. Coming into the year my calendar was blocked out for four 100-mile races, one 50-mile race and two marathons, along with a handful of shorter races. The confidence from having run 400 miles in one month was something that I felt could really help me through all of that.

There was a catch, though. The competition didn’t open at all like I expected. One woman, Kathleen Brush, opened the month with almost 200 miles of running in the first week. Last year’s winner, Hunter MacLean, also opened up extremely strong. Meanwhile, I had decided to dial back my first two weeks a bit to avoid tipping my hand. I quickly realized that not only was that not going to work, but I was also going to have to step up my mileage significantly. Looking at that first week’s results rattled me, and I had to come to grips with the fact that this competition, which I had set my heart on winning, might be out of reach.

A combination of that gut check, bad weather and allowing myself to get distracted by social engagements put my second week off to a poor start, and I totaled only nine miles the first two days of the week. I managed to recover though with a strong weekend, I woke up feeling great on Sunday after doing 28 miles on Saturday, so I put in 13 more. I’d have gotten even more in that day, but a mid-day break to take care of some chores turned into an all afternoon hassle, and I didn’t get outside again.

Week three I opened with a roar, faded a bit in the middle due to some some soreness in my hip, then wrapped up with a 40 mile effort on Sunday. The hip soreness was troubling, but I was positive it was muscular as opposed to skeletal and a renewed emphasis on icing, and cold water baths after my runs kept it from returning. With week four about to dawn, I braced for war.

Maclean had been posting a ton of miles and wasn’t showing much sign of letting up. I had been tracking his daily mileage and figured I had to average 30 miles a day just to catch him. Hopefully he was wearing down a bit while I was preparing to hit my big surge. I considered backing off, shooting for the 400 as I originally planned and having some semblance of a personal life the final eight days, not to mention some well deserved rest. However, with the way my friends and coworkers had been pulling for me, and with how badly I wanted this, I decided to keep going for it. By the end of the week though, it was clear that it wasn’t going to happen. MacLean had put on a surge of his own and by Friday I figured I would need to average 40+ miles per day the last four days of the competition in order to catch him, he was on pace for 540 miles! To that point, 40 miles had been my single day high for the month and while I had a 50 miler planned for Sunday, I knew I couldn’t do 40 miles a day for 4 days, not as tired as I was and not with work and other commitments. I briefly toyed with the idea of skipping work on Monday and doing an all-day run, starting at whatever time I got up and ending at the stroke of midnight, the close of the competition.

That was the moment when I realized there had to be something very, very wrong with me. I had to be demented to call out ‘sick’ at work in order to do a fifteen, sixteen or even eighteen hour run with no organized support the day after a fifty mile run to win a competition that no one outside of a small community had ever heard of, and even fewer cared about. That was when I discovered I really am an ultrarunner.

As of this writing, the event is not over. It’s Friday and I have logged 350+ miles. This weekend I’ll do my fifty miler and wrap up my 400. I’m not going to skip work in order to make an insane attempt at catching MacLean the day after a fifty mile run and hurt myself (the Moab 100 is in four weeks after all). I may not have won, but I have gained the confidence I felt like I needed. I’ve run more miles this month than I ever really believed I could, I enjoyed just about every step of the way and I felt far better than I really had a right to feel.

I’m not fast, and I may be crazy, but I’ll never let either fact slow me down.

ATHLETE PROFILE: Rocky Riviera

• Years competing in tris: two
• Worst tri mishap:  crashing on the bike plus getting dehydrated at Ironman Cozumal
• Worst tri mistake:  Registering for St. George Ironman before I had ever completed any triathlon; but, I believe in taking chances. All life is a chance. The man who goes farthest is generally the one who is willing to do and dare.
• Top tri tip: Grin and Bear it (to accept an unpleasant or difficult situation) – No matter how hard the workout, smiling (inside or out) makes it feel easier. I get so competitive and driven that I have to be careful to stay within myself sometimes and just have faith in the training that I’ve been doing. Social media (Facebook) is cool, but I think that I can get a bit scattered by knowing instantaneously that X did an epic ride today or Y did a 7 K swim and oh, shit, I had an easy day… maybe I need to do more…
• Favorite sporting accomplishment:  Fighting in a karate tournament in Madison Square Gardens and making it to the semi finals, or maybe my 2:40 marathon in NY;  in both cases I was in way over my head.
• Goals for next season so far:  To keep improving in tris, having fun while I am doing it, plus maybe listening to Mike Ricci’s advice a little more.
• Favorite pre-race food:  oatmeal or peanut butter on a bagel
• Favorite post-race replenishment:  Well, I always look for beer once the tri is complete . There is nothing more satiating than a tall beer after a race. The effects of beer that I experience I find to be consistently positive (with the exception of occasional moments of regrettable over-consumption!). It makes sense that beer is so satiating. In ways, beer parallels some of the components of a sports drink: containing carbohydrate, sodium and fluid, beer can perform a function similar to a sports drink by replenishing glycogen energy stores, sodium lost through sweat, as well as quench thirst. Once I am at home, chocolate milk
• Something people may not know about you: Rocky is my legal name and my son’s name is not Rocky II. My father was a fighting fan. In 1951, the 37-year-old Joe Louis came out of retirement to fight Rocky Marciano. A Marciano left hook floored Louis in the eighth in Madison Square Gardens. Rocky Marciano is considered one of the greatest knockout artists in boxing history with the capacity to take any of his opponents out with a single punch. “No one ever hit me harder than Rocky” Sugar Ray Robinson 1953.

PARTING SHOT: Who lights up the tri scene with this sparkling smile?

Be first to send your best guess to Wendy at mcmillan.w@gmail.com.

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