A good day for Spike - Triathlon Week

Spike10 · 07-25-2006, 12:08 PM

Well kids, I made it, tired, sore, and really happy. The day started off at 4 AM, with breakfast in hand I loaded up and headed out to the race. Let me start by saying these are not excuses but just facts, I did the race with a chest cold, strained achilles tendon, and a wet suit that felt like an anaconda had a hold of my shoulders and chest. In the water with my wave I was ready to go, the horn goes off and we begin, about one third into the race I'm hanging on to a float by the third bouy waiting for my heart rate to drop below about 300 :p . A kayak was just about 10 feet away from me and the person in it asked if I was ok, a short conversation later she said that she would follow me as far as I wanted just incase I needed to grab on and take a break. If you ask me that's great service :) , I was in the water for 1:20:00 (I told you guys that I was slow last week) without my angel in the kayak the swim would suck alot more than it did. Next race no wet suit and with luck my freestyle will be ready to go. As I hit the bottom with my feet the few people still on the beach started to chear for me, as I headed up the hill as luck would have it, the race director himself gave me a high five as I went by (as I have said before, he's a really cool guy!) into T1, off came the anaconda and on went my cycling togs, T1 time 4:54, out on the ride course I was alone there too, so far behind it seemed like I was in first place :) , looking on the bright side, there was no way that I could have gotten a penalty for drafting. I finally made it to the first water station at the top of Old Stage hill, the crew up there were awsome, I stoped to let the heart rate come down and get a bit of moisture in me. I told the crew that I had stoped drinking beer from July 4th until I had completed this race, all I heard from them was a wave of encouragement so off I went. One of my goals was to be at the bottom of the hill before the pros started to pass me, I made it by about 10 feet to spare. The rest of the ride was uneventfull until I got back almost to the end, traffic everywhere, as I got closer I saw a pro rider down in the ditch and she looked like she was out cold and being tended to by several EMT's, so I cruised on into the parking lot. Bike split 1:47:11, into T2, racked my trusty steede and doned my running shoes and hat and off I go. T2 2:35, since my achillles tendon had plans other than running, I took it real easy, uphill especially. I walked alot and ran some, the aid stations were staffed by the best folks anywhere, they were hot and sweaty but when I came by their only concern was my wellbeing. Almost back to the finish line it was down hill and I was going to do it running, about 50 yards from the finish line a group of people saw me and started chearing my number and others heard and joined in to bring me home (what a feeling!) I crossed the line with a run split of 1:29:51 and an over all time of 4:44:31, I was the last male finisher but whew it was over, now off to the beer tent, I only got about half way there and a group of people stepped up to me and put an ice cold one in my hand, this was the same group that started to chear and also the crew from station one!!!! They took down my race number and were waiting for me, one of them said that they were taking bets on weather I would finish or not, so I said "who won?" they pointed to the girl of the group and I gave her a big hug and thanks all around. I must say that I have left the door wide open for improvement, the next race and every one after that will be better and better, and to the staff of the Boulder Peak, thank you from the bottom of my heart, you are simply the best!!!!!.
Spike.

sfricks · 07-25-2006, 06:42 PM

Love it Spike! Great race report! I'm very impress by your tenacity. You’re strong to hang in there despite having a chest cold AND a foot injury! Rest that foot and give yourself time to recover.

So tell us, how did the new Trek perform? Did you bike commando feet? By the way, what clip system are you using?

Keep us posted on the recovery.

Spike10 · 07-25-2006, 07:06 PM

Thanks Scott, I think the race people were calling me the terrier, no surrender no retreat, and yes I did go foot comando during the bike and no problems at all, as for the clip system I'm using Look pedels and Adidas shoes, and my Trek was sitting in T1 just waiting patiently for me to go for a ride, and ride we did, no mech. problems or anything, a guy coulden't ask for a better horse! Now on to the Half IM in August, I will better my time in the water so as to not be so drained for the rest of the race. The anaconda will not be with me then so it can't help but be better.
Thanks for being here for me, I value our friendship on the web and someday we will meet and have that drink.
Your friend.
Spike.

sfricks · 07-26-2006, 04:50 AM

You are very welcome Spike. I enjoy the the relationship we share.

When is your 70.3? Do you have your nutrition plan down?

hmullett · 07-26-2006, 06:42 AM

Spike! Great job, you're so inspiring! I love the terrier nickname! I thought about you all weekend and wondered how you did. I agree that the volunteers in our sport are the very best and the most compassionate folks on the planet!

Heather

Spike10 · 07-26-2006, 09:43 AM

Thanks Heather, and the next one is Aug. 13th, same location only longer. Started the rampup yesterday with only one day off (sleep and rest is always good) the water is still not my friend but I'm working on it. The legs are rested and push my bike just right. Still no running for a bit, I am going to let the tendon heal a little longer. As for the nutrition factor Scott, I think I have it down and I will be testing it out on long rides in the next week of training. I will let you know if I hit any snags or have questions since this is my first race at 70.3.
Until next time.
Spike.

sfricks · 07-26-2006, 11:36 AM

I was seaching for some unsolicited advise to render regarding your 70.3 but all I can think of is "Spike is the man!" As much as most are intimidated by Sprints and as I am intimidated by Oly's, taking on a 70.3 makes you very God like in my book.

Questions: Have you been training with and wil you wear a HRM in your quest? What do you plan to wear?

Lastly, might we get pics of you in the last race?

Scott

hmullett · 07-26-2006, 12:18 PM

Spike~ Just remember that a half is almost all mental. You know that you can do the distance, but sometimes its hard to remember. Stay hydrated and lots of rest. Scott gave me some really good advice for on the bike nutrition (ok, not "nutrition", but energy)...rice krispy treats! They work really well and you can stick them in your jersey and it won't weigh you down. Rock on!

Like I've said though, you'll do a half and get the bug for a full. It was on the way home from my half last year that I said to my best friend, "I'm doing IM next year." She looked at me and said "I knew it was only a matter of time!" Needless to say, I'm the crazy one in that relationship!

Heather

sfricks · 07-26-2006, 03:32 PM

IM is right and the reality is a 140.6 is not all that much more difficult than a 70.3. Watch your HR and keep your head in. I know the advise I wanted to give you (IM, this is for you too)... In your race, go ahead and expect things to go wrong. They will. As IM says 70.3 & 140.6 are mental races. YOU WILL VACILLATE. One minute you think it's all crashing down and you can't go another inch, the next you're on top of the world and ready to fly. Be patient and keep moving forward. I'll post a neat story in another thread. When you read it you'll know why your rallying cry must be "MORE STONES"!

Spike10 · 07-26-2006, 08:13 PM

Thanks guys for the boost, rice krispies hummmmm, sound yummy, epecially durring a long ride, as for the mental aspect of long races I'v got that covered, zen and the art of triathlon are my thing now. Scott I can't wait to read the post, as for now I don't have a HR monitor nor do I see one in my future, unless Santa brings one. If you guys want to see Spike in race action just go to [Only registered and activated users can see links. ] then click on the find photos button then type in Boulder Peak Trathlon 2006 and then enter bib # 1382, that's me in all my glory and pain, I really like the fourth picture, it shows how much it hurt and it was taken at the start of the run. (Sorry Heather no shots of my calfs yet) I found out today that the 1/2 will have cut off times, that's fine because I'll be ahead of those and rippin it up. (picture a bull terrier here) maybe this should be my avitar?
Happy training all.
Spike.

hmullett · 07-27-2006, 04:27 AM

Spike~
Loved the pics! And, I don't currently train with a HRM. I know I should, but I just go by what feels right. Like Scott said, things will go wrong though. For instance, my half last year was stiffling hot. The swim weather was good, but as soon as my butt hit the saddle for the bike portion; it started pouring rain. But, I got used to the rain (still averaged 18.9/mile on really slick roads), and powered through. Oh, did I mention that my cycle computer didn't work that day? The magnet got knocked to the side somehow. So, I didn't know how fast I was going. And then, quite literally, as soon as my butt came off the saddle for T2, the rain stopped. The sun came out nd the ground started to steam. Man was that hot! I faced my demons that day, walked about 1/3 of the run (not like me at all) and finished at 6:30. A guy was about .5 mile from the finish looking for his brand new Rudy Project sunglasses when I came up to the finsh. I helped him find the glasses, we chatted and he jogged to the finish with me. I found out later that he was the overall winner. Who'dve thunk it? But, that's what went wrong that day. And it was such a good experience that I'm pushing on for more!

Heather

sfricks · 07-27-2006, 08:37 AM

Great pics Spike. A hot guy with a great lookin' bike! Bet you have to beat the women away! Easy Heather :)

A note on HRMs for both... Because 70.3 & 140.6 races are done "in zone", you should at least know what your HR is at PREs. OK... I know, "what the *^ll are you taking about, Scott". PRE is perceived rate of exertion. In other words, how does your pace feel on a relative scale.

Let me go slightly deeper. Knowing your heart rate either measured or by PRE is an important consideration in longer races. This is because of how your body likes to obtain fuel at various rates of stress/exertion/HR. At HRs above zone (anaerobic 80%+ MHR) your body obtains most of its fuel from energy stored in the muscles, called muscle glycogen. Unfortunately you can only store and subsequently use 2.5-3 hours of this fuel source before “bonking” or being reduced to a coast or walk.. Fortunately for us, we all (even the thinnest and fittest of athletes) have plenty of fuel for Iron Distance racing. This common fuel is also known a fat. Have you ever stepped on a treadmill and set up a “fat burning” workout on the machine? Slower than you’d expect, right? Here’s the deal… In the aerobic zone (again 70-80% MHR) your body looks to fat as its main source of fuel.

So… Here’s why people train and race with HRMs. 1) It allows you to train in proper HRZs – 70-80% for teaching your body to burn fat for fuel optimally and 80-90+% for increasing speed, strength and stamina. Most aerobic work is done on long rides and runs. Most anaerobic work is done in intervals, pickups, fartleks, etc. 2) During your race it keeps you aerobic so you can finish the race without bonking. 3) It allows you to push your body to the end of your HRZ so you can get the maximum performance/pace in your event. In other words, if I'm racing at 70% MHR on the flats, I can safely pick-up my pace.

Now, back to PRE. If you can’t/don’t want to train/race with a HRM, learn PRE. Here’s how that’s done.
1) get your max HR by subtracting your age from 220. IE 220-44 = 176 (beats per minute)
2) determine your zones – 70%-80% = 123-141 bpm (aerobic zone) – 80%-90% = 141-158 bpm (anaerobic zone)
3) during your workouts, (after a proper warm-up) exercise at a specific level of exertion and make a mental note of how it feels on a scale of 1-10 (PRE scale).
4) Immediately take your pulse (stop if you have too) and note your HR.
5) Mentally tie that HR to your PRE.
In other words, if during your race, your self accessed PRE at any given moment is "8" on a scale of 10 and a "8" represents 80% MHR then you would be at your max race pace for your 70.3 or 140.6. Make sense?

I didn’t get into the mechanics of LT (lactic threshold) or measured Max Heart Rate. Perhaps someone else would like to take these on. I hope I explained this satisfactorily. If you have any questions, please ask.

Bottom line is, I do recommend a HRM for Iron racing and training. Heather, I’m surprised your coach doesn’t have you married to one.

There is a great podcast article on the benefits of HR training by the run record holder in Kona (can’t recall his name). It can be downloaded from everymantriathlon.com.

Happy training!

Spike10 · 07-27-2006, 10:25 AM

Scott, great advice and information, I will quickly put the numbers to work for me as it is an occupational hazard being an engineer, or if you ask my family, an enginerd:) I think you explained it very well, I also see coaching in your future if that bum knee of yours takes you out of action, lets hope it holds up for as long as you have the desire to race.
Heather, wow what a story, I started to sweat reading it:) I have a feeling that we secretly like the things that go wrong just a little, so we can have an added test to the already brutal one we so enjoy. I diddn't mention it but my cycle computer was not working on Sunday either, I found out as I was loading up that the sensor on the fork was twisted way away from the spokes and the magnet. It must have happened as I was unloading my bike that morning, I will check from now on.
Talk to you all soon.
Spike.

jwier92 · 07-27-2006, 06:26 PM

Spike,

Good job, you did better than 99.99 percent of the other people in town that sat on their butts and watched TV. BTW, Engineers rule!

Jason