Welcome back friends!

This week's topic is open water swimming.  We're not going to drum up the usual stuff; instead we're going to talk about some things you might not know already.  As always, please share your own experiences and wisdom with the community in the comments!

  It's a bit surprising to me, a natural fish, to see so many people fall apart the moment they leave the comfort of the pool and the black guiding line.

The next time you head out for an open water swim, remind yourself that YOU KNOW HOW TO DO THIS.

Most commonly I see folks compromise their body position with their attempts to sight or figure out their mechanics in a wetsuit or navigate the undulation of a large body of water.  Tonight we'll tackle all three.

Apply these simple reminders in your warm-up and you will be smooth-sailing in no time:

• Keep your head down except for sighting. An upward tipped head leads to sagging hips == DRAG, even in a buoyant wetsuit.  See our next topic below to build confidence in your sighting.
• Just because you're wearing a wetsuit doesn't mean you don't have to kick. Dump what those coaches of yore told you about not kicking to "save your legs"; a light but steady flutter kick will keep your body position in check and warm up your legs for their challenge ahead.  Work on ankle mobility out of the water if you experience cramping, but don't use it as an excuse not to kick!
• Rewrite your mindset: imagine you're moving water out of the way as opposed to pulling yourself through the water.  This helps me find my water feel and feel like I'm propelling quickly without the ability to count strokes per lap to indicate efficiency.
• Lead with your elbows; this is crucial when conditions are choppy.  This one threw off my lady crew a bit; let me explain: if you imagine your upper arm to be the crank on your bike, then your shoulder is the bottom bracket and your elbow is the tip of the crank arm.  When you lead with your elbow you'll have nice, fluid motion through your shoulder and your hand will naturally fall into place in the water for the entry and catch.  Not doing this is like hammering up a hill on the bike  - you recruit muscles you don't need, fatigue or even inflame your joints and ultimately waste energy that should be used to move you forward.
• Wear a sleeved wetsuit & warm-up whenever possible before a race to ensure proper fit for your shoulders. It should be snug with flexibility to be limber in the crotch and the armpits. If it feels like it's tugging towards your knees or wrists, it's not up far enough.  An ill-fitting suit will quickly fatigue your triceps, shorten your stroke and potentially cause breathing restrictions; take the time to don it properly!

One of our regular Vermont lady training crew members recently asked what the heck her coach meant when she referenced "alligator eyes".  For those not familiar with this term, this specifically refers to the sighting technique of lifting your head just far enough out of the water so you can see in front of you without compromising body position.

For context, you do NOT perform this technique on a breath!  This methodology urges that the motion of breathing is only meant to perform the breathing function, and sighting is only for the purpose of re-centering your tactical position in the water.

With that in mind, you're swimming at steady-state on a 2-3 or 3-5 or whatever breathing pattern you like best (I recommend bilateral and favoring your stronger arm for the more frequent repetition).  In between breaths you will lift your head so the water surface meets roughly the bottom of your goggle line - look, then quickly place your head back down.

If your'e still disoriented, repeat this step until you are re-centered towards your target.

It's referred to alligator eyes since you're barely peeking over the water much like this technique's namesake.

This one was definitely learned through trial and error which in OWS terms means a lot of nasty Lake Michigan water down the hatch and frustratingly slow time trials.  At least I can probably claim an immune system boost!

A few shocking, but true, tips to remember:

1. DON'T FIGHT THE WATER.  Relax and try to match the rhythm of your stroke to the pattern of the waves.
2. Breathe INTO the waves.  What??  YES.  Waves will break on the opposite side of your head that they arrived. When they break they crash over you, right?  So if your mouth is open on the breaking side of the wave, you can imagine the result.  *COUGH*CHOKE*SPUTTER*  Give it a try and let me know how it goes :)
3. Time your sighting stroke at the crest of a wave.  Free elevated view? Yes please!  This works best when conditions are not washing-machiney and have a perceptible pattern.
4. Draft off the inside of someone else who can receive the brunt of the wave for you.  Free break-wall? Check and check!  Sounds cut-throat, but this is strategy, people.  Or if you have a swim-buddy, take turns being the break-wall.  I like to draft off of strong swimmers and let weak swimmers draft off me...that's my way of paying it forward in a race.

That's it for tonight.  I hope you enjoy these tips and have something new to apply in your next OWS sesh.  Happy training!

After several rides romping through the Vermont hills with these lovely ladies swapping tips and tricks, it occurred to me that we talk about small details that coaches should be relaying to their athletes. Despite their experience in the sport they were full of curiosities on technique and strategy.

Thus the quick bites are born both as motivation for me in my 12-week Ironman lead-up block and to pay-it-forward to fellow athletes. Train on and I hope you find something new!

Our first topic is climbing. Climbing is all about pacing and not burning too many matches for the proverbial and literal road ahead.

1. RELAX your shoulders and hands. More power to the pedals, less wasted energy into systems that don't propel you forward! A hard grip will tighten your back and shoulders; this will cost you in long course.
2. Sit back in your saddle for a smoother stroke and better center of gravity.
3. Engage your core and let your legs glide through the pedal stroke. You should see your wattage drop but your pacing and speed increase.
4. Learn your gearing and shift often to maintain a high cadence. Keep it smooth and DO get out of your saddle if your cadence (RPM) drops below 60-70.
5. Same rules apply when standing: keep it relaxed up top, smooth thru your pedal stroke and balance your center of gravity just slightly forward without being overly bent forward.
6. Engage those glutes and hip flexors! Your glutes should be sore after a lot of climbing - that means you did it right...
7. DON'T mash uphill with your toes down - this will shorten your Achilles and make for a painful and potentially injury-prone run.

​Happy riding!!

After a hectic couple of weeks traveling and in crisis mode at work, I am so happy to be back in the training groove this week! Cooperative weather has made loops around the park way more pleasant and seeing familiar faces at CompuTrainer tonight reminded me that there's a small village out there chasing after the same goal this year - tackling IMAZ. Logging this feeling in the "good vibes" bank for future access when I find myself in the dark place training. Now on to some self-inflicted torture, ah, I mean, recovery! #teamtrisports

Race objective: leave it all out there!  No holds barred.  But…smart on the run – don’t burn too hard out of T2.  Negative split the 10k.

Weather considerations: warm and pleasant!  UPDATE: 59/77.  Wind + rain.  Bring arm warmers, toe covers.

Some logistical snafu's coming into the weekend that left a bit of uncertainty and potential for calamity.  Handled it well and mostly rolled with the punches, so hooray for still hammering out a fine time!

Swim [28:10]: water is a bit choppy and I remember now that it is a saltwater swim – remind myself to be careful to limit saltwater intake (lest belly problems ensue).  Swim course is more confusing when you see it in person vs on paper as Olympic follows inner track and half follows outer track and they use different buoys in one section and the same buoys in another.  Gotta know the right buoys at the respective turns!  Thankfully, I double-check my understanding w/ the course marshal.  Typically would have done this yesterday.  Small wave but FAST.  Concentrating on not getting sucked in but also keeping an eye out for someone to draft.  Notice many aiming for the half turn buoy and cut the field to aim toward the correct buoy.  Joke’s on them!  Lots of chop in the section parallel to the marina – have to time breathing well to avoid getting a faceful of water.  First lap goes well, though some trouble sighting the turn to start the second lap.  Expecting to pass some folks in my wave (typical at this point in the swim), but no, indeed this is a fast field.  Chick motors by with her feet churning up a geyser.  Try to tuck in behind for back half of course to let her take the chop; then let her go on her way past the last turn.  Turn on big pull and kick.  Feeling powerful coming into the dock then as I rise onto the ledge to crawl out I slam my right quad into a stair just under the water surface.  Smarts like hell, tries to cramp and I need a minute to regroup.  Pull myself together and hobble into T1.  Hoping the cooler air will numb the leg for the bike.

T1 [1:45]: Wetsuit comes off easily today.  Helmet and shoes on, pull arm warmers onto wrists as I start to tear away to bike out.  Left warmer is really tight over the watch and I’m struggling to get it on but don’t want to waste time.

Bike [1:18:13]: still can’t get arm warmer far enough up to wrist to get it out of the way and weaving about in the first 0.5 mi to pull it up with my teeth.  Ugh.  Old arm warmers were so stretchy – these are made for twiggies.  Note to self to either stretch these out, practice in them, and/or find a pair for racing that are easier on/off.  Frackin’ windy on the first section of course + cobbly roads.   HR is high but power and speed are quite low.  Only a handful of men are passing me, so not worrying too much and assume wind is the issue along with rough surface and perhaps power meter set-up was a bit on the low-side.  Keep monitoring as legs warm-up.  Head down and grind through; being mindful to keep cadence up but sticking with plan to tick power up to get through windy sections faster.  Power still isn’t coming up much so feeling more certain that set-up is off.  Ditch that as a metric and try to bring HR down while cadence is up and go by feel in the legs.  Right Achilles is sore again and calves are feeling a little tight. Finally turn with wind to back and am absolutely flying.  Positive that power is off when I’m screaming at 25 mph on a false flat with power to the pedals and only reading 105W.  Only 2 or 3 women pass me the whole ride.  With these assurances I finish the ride strong.  Didn’t need gel since due to Perpetuem mix-up.  Finished about 28 of the 32oz mixture, mostly in the first 2/3 of the bike.  Didn’t need the other water bottle.

T2 [1:16]: Calves are still tight and Achilles is very sore.  Pull on wool socks (anticipating rain == aggravate the blister more) and regular running shoes.  Grab belt, glasses and visor.  Probably could have ditched visor but didn’t cost much so whateva!

Run [57:31]: Lower legs feel crappy.  Should have probably added a SaltStick on the bike.  Left footbone and forefoot in pain.  Ugh.  Why.  Push through; know that after 2 or 3 miles it’ll probably fade.  Stop at mi 1 to tighten laces at ankle and give calves a second to recover.  Upside of cranky legs is lessened risk for over-running out of transition!  Keep pushing through; it’s only a 10k.  Focusing on keeping balanced form and even strike to minimize foot pain and cramping. This helps to pull me thru the turnaround.  Watch says 2.3 mi in while course marker says 3 mi.  Jubilant that there might only be a 5k to go.  Start to pull down pace.  Feeling strong.  Feet still hurt, but now I’ll be done in 30 min.  Keep pulling; maintaining around 9:10.  Take gel coming into 2nd aid station at course mi ~3.3 and take in some water.  Having hard time breathing and getting a stich in my side around mi 4.5.  Really want some water.  Fading coming into next aid station around course mi 5.4.  Walk through this aid station, then get back at it.  Chick in my AG passes me; I can’t answer her surge right now.  See 6 mi course sign, though watch shows only 5.6 mi.  F-word, but at least I’ll be done in less than 10 min.  Happy to be done; disappointed in myself, though.

Overall [2:47:08]: 5th AG of 16.  0:24 off 4th place and 1:30 from 3rd. Initially: frustrated!!  I know I partly did this to myself (though I don’t honestly regret taking time off from training this week), and there were a lot of weird things that happened that probably played a role in throwing off my pacing game.  After some reflection: this was almost 10k PR (0:05 better than Chicago and 0:10 off my best) and with the weird shit I handled it really well and still put up a perfectly fine time.  Shouldn’t really complain too much.  Mostly frustrated that my Oly times seem kind of stuck around this 2:45 mark even though I’ve had a great year and all three of the disciplines are easier, more consistent and polished than in years’ past.

The next day Kelly and I had an epic walkabout the national mall -- it was wonderful!  She was a great hostess and it was so nice to spend time with my awesomely-nerdy-but oh-so-talented-long-lost-friend.

Race objective: give it everything you’ve got today!  Still race smart – don’t spend it all on the swim, and definitely don’t spend it all on the bike, but you can rev it up a tad more than you have so far.  Keep it even on the run and bring it home hard for a negative split.
Weather considerations: high humidity but great temperature.  Listen to your body on hydration – take in that water!

Swim [25:39]: lining up: it’s so humid my eyelids are sweating, holy cow.  Trying 5-5-5 breathing to calm down after stuffing myself in the tight sleeveless wetsuit.  This helps a lot to get focused.  Line myself just left of center and in the front row.  Bitches tear out like bats out of hell.  I do not follow in the flailing but do mark a quarry for potential drafting.  I test my pacing and find a nice mark to pull me along to the turnaround.  I’m nice about it and hang off her toes without getting in her way or tapping her feet.  Her pace is perfect.  After the turnaround we peel apart to begin dodging the swimmers from the waves in front.  Thankfully this doesn’t seem as big a struggle as years’ past.  My shoulders feel strong, my hand feels like oars, and my stroke and breathing are lock step and steady.  Crowd thins a bit and my mark comes back into sight.  I get back on her toes briefly, but then pull away as I feel her slowing a bit.  I charge onward to the last yellow buoy.  Swim feels shorter than they have so far this year.  Make it to the exit.  First leg DONE and right on time. 7th AG, top 6% OA.

T1 [4:39]: Strip wetsuit at swim exit to avoid getting stuck on chip.  Miss getting into my swim-out shoes so wind up carrying them with me instead.  Wet wetsuit and shoes are kinda heavy.  Start losing a little steam approaching the arch.  See that I’m one of the first few out so pick it up to my spot.  Swim stuff down, helmet on, shoes on and away we go.  See a younger CTC’er speed past in tennies.  Careful this time not to run on the cleat (calf-cramp inducing) even though it’s a little slower, smooth mount.  3rd AG, top 4% OA.

Bike [1:14:33]: Take it easy up the ramp to enter LSD – not the place to spend it.  Stay in an easy gear until ready to descend.   Then kick it into big ring and take a peek at HR.  A little high (160) but not too bad with that first climb.  Legs feel so smooth.  Fall into a nice high cadence, feels right to pick up the gears to find the balance of Watts to RPM.  Settle in around 159W and 105RPM.  LSD loop feels fast and smooth and not overworked.  Geared perfectly.  Not a single person passed me until the very end (2 dudes on way too expensive bikes).  Took gel at minute 41:00 just before the climb to hook onto Wacker.  Flipped visor up for better visibility in the batcave.  Smart move, but road wasn’t too bad. Cornered well.  Power dropped a few watts here.  Then we hooked onto the busway.  Finally starting to feel subtle elevation changes in my quads, but not too badly.  Found it more difficult to keep a steady cadence here.  Focused on cadence and HR with <5 mi to go.  Final turn back to transition, spinning high and focusing on deep breathing.  Notice that I might beat the 1:15:00 mark – YASSS!  9th AG, top 37% OA.  Saw David I think three times riding the course to find me – awesome to see him and glad I didn’t NEED him to get my head in the game here.

T2 [1:46]: slip out of my shoes on the bike for an easier run into transition.  Not practice, but not too difficult w/ nobody around and slowing enough to take it carefully.  Great move – calves would have cramped and shoes would have sunk in the mud.  Set up legs for a better start to the run plus didn’t have to remove bike shoes!  Shoes on, tighten laces, grab sunglasses/visor/bib and away we go.  2nd AG T2 and top 3% overall.  Jeff will be proud!

Run [57:35]: Feeling gooooooooood.  A little too good.  See Jeff on the way out who reminds me to take it easy for starters.  Check watch – 8:00/mi, slow it down.  See David by swim start who also reminds me to take it easy to start.  Check watch – 8:55/mi.  Better, but not quite enough.  Fall into a very comfortable and super steady 9:10/mi pace for the first three miles.  Notice my pace/steadiness fall off a little when I slow for the water stops and have to recenter.  The first 5k feels great, even down to the turnaround I’m feeling really solid.  Next water stop slows me up a bit for some reason.  Taking Skratch + water due to small stitch forming on my right side.  At mi 4 I decide its do or die and kick up the pace.  Now I’m actively aiming for 8:45’s.  Feels pretty good to start, just hard to recenter out of the water stop (legs want to start locking).  Feeling good, HR now high 160’s but I know I can manage 170’s, so I press on.  Some fast chicks pass me as I’m starting to falter with about ¾ mile to go.  Want to throw up a little, just a tad. Just before the downhill around the Shedd, I really can’t breathe and am failing.  It’s hard, I’m hot, my feet hurt like a mofo.  David reminds me the downhill is just around the corner.  I press on.  Now I know I just need to seize a few more corners then the finish line will be in sight.  I keep going, my form is not great at this point.  I pass a few people, then hit the tiny uphill before the right onto Columbus.  I want to surge here, I try, but this is not the right place to surge.  I ease up the hill, then try to surge to the end.  It seems so close but so far!  My legs doth protest.  I manage a very slight surge to the finish, but hardly.  Once I finish I am super winded, my feet hurt like hell, and I want to dunk myself in icewater.  I think I beat 2:45 and that makes me happy!  Run rank 46, but I only lost one position from the bike – WOOOO!!!!  2nd fastest 10k time ever!  GREAT DAY!
 
Jeff tip: tearing out of T1 may have had to do with final mile collapse.  If first mile was even 8:45/8:50, could have pulled of a minute or more for the finish.  Would have gained 5 places!
 
Overall [2:44:10]: SO HAPPY.  I had a truly great race that was executed perfectly and on well-rested legs, FINALLY.  I’m so happy with my performance and I know if this was a smaller race with shorter transitions I would have beat my 2:40 time goal.  PR for this distance, and for this course.  What’s not to be thrilled about??  Then I find out I got 10th AG!!!  Nailed the season goal to quality for AGN again, finishing at 6% in my AG, 51/890 women (top 5%!!!), 475/2762 (17% OA).  I mean, wow.  Look how far I’ve come.  And imagine if my run was even 0:40/mi faster and I would be nearly podium contention in my AG.
 
Jeff tip: could have hit <2:40 without shoes/wetsuit, better rack positioning, and not overheating on the run.

Feeling guilty about sleep deprivation (can’t put down my book!) and lethargy coming back from Denver.  Know that odds of podiuming are not as good for this race based on last year’s times, but possibly within reach if I have a really great day.
Also feeling a little anxious about the months’ worth of GI and cramping problems.  Hoping they won’t be a factor due to the short race distance.
In bed by 10:30 but could NOT put down my book….asleep around 12:45 a.m., whoops.  Bad Julie!  You know better.  At least I slept well.
​
Swim [6:38]: Water is calm & cool.  Line up in 2nd row (1st row: 5 women across), left of center and left of tall girl in front of me.  Mistake; these girls were all slower and thrashing about.  Should have seeded front left and gotten away immediately (longer course I like them to get it out of their system before they tire and I pass).    Relatively easy pass, quick turn to the final line, then dodging earlier wave slow swimmers.  No problem, quick finish, felt strong and catch felt great, 1st in AG I’m sure of it, and hit time goal exactly.  Good start.

T1 [1:03]: chose the sleeveless wetsuit b/c of strippers at exit; FAIL – couldn’t find tether to get wetsuit down to waist, volunteers fumbled to get me unzipped.  Not sure whether speedskin would have been easier and just as quick in the water, but oh well.  Lost a few second there and again when I grabbed my helmet and the magnetic visor flew off.  Tossed wetsuit on rack.  Quick into shoes, replaced visor and off I went.  Mount line was very congested so ran beyond and then mounted.

Bike [53:42]: off to a strong start, feeling good and know I need to maintain >20mph to hit time goal for podium potential.  Low wind.  Keeping an eye on power + cadence.  Legs feeling a little tired even though power isn’t at high end of race range.  Notice HR is a little high, back off so power drops but cadence stays 95 – 105.  2nd half power continues to drop and legs don’t want to give it more, ugh.  Lungs feel great, mostly quads are protesting.  Switch technique to pull more from pelvic floor/abs.  Helps to redistribute load a little but isn’t sustainable.  This does help with RPE and smoothness, see mph come up a little without dropping power – mission accomplished.  Passed by 1 woman, then she can’t hold onto it so I pass her back and stay ahead.  About 3 mi out passed by 1 more woman.  So net only 1 female passed and she appeared to be an older age group – still 1st in AG!
Nutrition: 2.5 Nuun + 2.5 dissolved Saltsticks in 25oz water.  Finish all but ~2-3oz.  Forced in the last few sips just in case for the run with about 2 – 3 mi to go.

T2 [0:49]: feel a tad clumsy removing shoes.  Quick into run shoes, grab glasses/visor/race belt pile and bound away.  Accidentally tear bib again when putting on belt, have to tuck it in and hope it won’t be a distraction.  Grab a sip of water at the aid station upon exiting while on the move.

Run [26:44 – PR!!!]: calves are so tight, quads are making themselves known.  Focus on balancing out form and hope it goes away.  Loving the nice weather.  Cardio feels so smooth!  Pacing around 8:15 – whoa – but it feels pretty good.  Decide to keep it up while monitoring HR.  For once I am easily passing other racers and only 2 dudes pass me going into the turnaround, none after.  Grab a quick water while on the move here.  Still holding a nice pace, although it drops off a little in mile 2 (8:55 – 9:15).  Legs are finally loosening up, only 1.5 mi to go, so I decide to notch it up a little and see how it goes.  With 0.5 mi to go a pack of 5 – 6 super-fast women pass me; can’t tell who’s in my AG b/c no ages on calves.  Hoping I’ve hung on to position and that I can keep up the pace into the finish chute. On pace for a PR if I can keep my avg <8:42/mi.  Grateful for the final push to be downhill – legs are ready to hammer it and feel as though I’m in antigravity as I float into the finish.  So happy with this race!  Feeling awesome.  Legs feel so much better.  Absolutely perfect day.
 
Overall [1:28:56]: as with STL and PP, knew podium might not happen and the best I could do was to hit my targets and give a nudge more if the conditions were right.  No anxiety, just execute.  Grateful for the beautiful day.  So proud, even though I later found out I missed 1st AG by 0:37.  She got me in that last 0.5 mi.  Wonder if I should have tried to cling onto the pack for as long as I could and let myself sizzle as a result?  Or probably smarter to race my race and continue to set up for Jersey State/AGN/Chicago.  Motivation to keep after the running gains :)

​Vicious thunderstorms delayed race start 90 min and turned into a duathlon.  My thoughts on the matter: Nooooooo!!!!!  Don't make me do my least favorite leg twice!  New strategy: go balls out on the first run and hang on as long as you can.

Overall [1:27:26]: ​Woooo!  3rd place AG even after they combined us with the real duathletes (who took 1st & 2nd)!  NICE!  Finally starting to feel maybe somewhat like a real runner.  So proud!  Would have been a PR with a swim; still a PR given it's my first duathlon.

Schedule fell behind; 40 min late to start.  While everyone else was standing around and restless, I stretched my calves, hips, arms and shoulders, then sat down and relaxed.
8:00 a.m.: got up to check wave status.  New start time 8:15.  Slowly got into wetsuit and put on cap and goggles and lined up.  Fin-all-y race time.  A single flutter of nerves then it vanished.  Thinking about race objectives: relaxed swim, quick transitions, smooth bike – set it all up for a ramping run.
 
Swim [13:54]: off we go. Started off to the right because it appeared to be a straighter shot to the turn buoy.  Overshot that estimate, should have started further left as course was fairly straight and true.  Arms are still tired.  Catch feels weak.  Trying to make it long and strong.  Keep veering a tad right.  Sighting was fine; believe right arm was less fatigued than left.  Repositioned to aim closer to turn buoy.  Pacing was fine; perhaps a little too relaxed.  Had to weave a little coming into swim out.  Came out 2nd in AG, saw 1st just ahead but kept objectives in mind and didn’t try to shoot ahead.

T1 [2:33]: felt so slow even though I only had four things to do: remove wetsuit, tie up hair (I know you’ll ask about this, but I can’t put it up in my swim cap), put on shoes and helmet and go.  Freaking wetsuit was stuck on chip.  Had to sit down and shove my hands up into the wetsuit and around the chip to get it off. So annoying.  Otherwise no issues with hair, shoes, or helmet.  Long run with the bike out of transition.
Bike [39:14]: legs still feeling a little tired; that shook off after about 2 miles.  Felt so smooth with the new fit.  Noticed around mi4 that I was unintentionally at 168W.  Backed it off for the remainder.  Still finished at 157W (101%FTP), passed many and only passed by 2 older ladies and a handful of super-fast men on decked out TT bikes.
Minimal nutrition: 1 packet Heed mixed in 20oz water – drank about 8 - 10oz
​
T2 [1:44]: Long run with the bike in.  Felt slow, but again, only had three things to do: switch shoes, helmet off, race belt on.  Sunglasses and race belt while running out.
Run [28:57]: calves are so tight.  Feel rickety.  Pace was a bit hot coming out of transition.  Saw hardly any bikes – passed the 1st woman out of the water on the bike.  Thought I might be in 1st place AG.  Didn’t want to back off too much.  Focused on following through with even form on both legs.  Still felt rickety.  Had to continue to focus and bring my pace down in the 2nd mile.  Quick shots of water at mi 1 and mi 2.  Woman in my AG passed me, thought two others had, too, so was okay slowing down a little.  Still wanted to press on in the 3rd mi to achieve negative split and saw other racers closing in.  Was really pushing it and so uncomfortable coming into the finish.  Didn’t want to give up position.  Turns out the next finisher was well enough behind and the two other women were in the Olympic race.  Thought I had blown my lead on the run but no instead I blew 1st by less than a minute letting that first woman pass me!  Darn it.  But I know I gave it what I had and I’ll completely take the 2nd place podium for this one.
Overall: because I didn’t have huge expectations for this race, nothing caused particular anxiety.  What a strange situation – that rarely happens going into a race!  The effect was great – good sleep, no exacerbated GI issues.  Fairly relaxed race even though the run was so uncomfortable.  Really inspired confidence in myself even though the newbie field flings some doubt around about whether I really earned it (I know I did, but it feels less badass).

​Pre-race: gruel + tomatoes.  Slept like a champ (think I woke up only twice, briefly, with no nerves, and no lingering thoughts/what-ifs/concerns about x-y-or-z).  No nervous GI, even though I couldn’t potty before race start.  Just did what we needed to do, got to where we needed to be when we needed to be there, and didn’t fret.  It was so unlike me!  Cool as a cucumber.

Swim: Kinda hated it.  Totally happy with my time; I’m assuming using solid bodies helped propel me faster than thrashing about in the water would, and maybe because of all the peeps there was a natural draft that helped offset the dodging.  If I do mass start again, I will NOT be near the majority and will find a cozy place to settle in and then veer into the masses much later in the course.  Stroke was strong when there was space.  Last 400yds felt like I was moving backwards.  Felt like I burned a lot of proverbial matches here.  New wetsuit worked great – very buoyant.  More body glide in the armpits!  Saliva + water = no fogging issues for once.  That was nice, except I couldn’t see the buoys until I was on them.  So many people, though, it didn’t matter.  Started feeling a little hungry a little over halfway through.  Maybe could have had half a Hammer bar around 6:00.  Just kept thinking it would be over soon and just do the best I could.  Assumed I was tracking for a 1:13 finish.  I was wrong!  Felt happy getting out of the water despite the rough start.

T1: Ran right up to the wetsuit strippers.  Jogged up the helix at a comfortable clip.  Saw mom on the way in – first sighting!  Felt a little slow in T1 but instructed my volunteer step by step for what I needed – it went very smoothly.  Lorenzo gave me my bag – that was also a nice boost.  Glad I had toe covers on my bike shoes and started with the arm warmes.  Chose not to do a costume change and this worked out fine; might consider it in the future for comfy bibshorts.  Set-up seemed pretty good – don’t think I would change anything here.  Only thing I might do differently is be more deliberate and focused with my instructions (you do right sock, right shoe while I do left sock, left shoe, for example.  Maybe carry bike shoes to bike?).

Bike: went out a bit quick as I had on the dress rehearsals.  Kept this in mind and tried to be cool in my decision making.  Forgot the back half of the course would squeeze out 10W more.  Was forced into not-so-great passing situations on uphills out of fear for drafting penalties (I had already witnessed 3 be issued) – burned a few more matches on the first loop than I should have.  Went into 2nd loop at 115 avg power, aimed to bring this down to 108 by the end, so I had to really notch it back on the 2nd loop without losing my mental steam.  Due to 1st loop performance, was a bit worried about cramping so was pushing SaltSticks.  Chose to stop for gel, more Hammer powder and electrolyte & to ditch arm warmers at special needs.  Toe covers stayed on throughout – def needed them. Seat felt fed-up by mile 45, but eventually numbed down to where it didn’t matter.  Rode smart and geared nearly flawlessly in the 2nd loop.  Felt great on the sisters, though intentionally took them slower, the second time around.  The crowds were amazing!  Had a quick pee break just past Cross Plains. Took a popsicle from one of the tents around mile 90.  Know I shouldn’t have, but my goodness was that nice.  Cold, sugary, awesome.
Caffeine worked great to push the blood through tired legs.  Mostly stayed on schedule with nutrition.  Was feeling hungry with about 20 mi to go so had bananas in the last 2 aid stations and skipped last shot of gel.  Believe this was a GREAT decision that set me up well for the run.  Had caffeine with a small swig of gel with about 30 min to go.  Great decision – legs started fresh on the run.  Overall no angry moments on the bike and had a wonderful time.  Finished at 110W.  Not bad.
8 scoops Perform in 26oz water consumed; left about 1 scoop & 10 oz behind. 5 apple cinnamon gel shots + 2 banana halves + 400mg caffeine. 14 (I think) Saltsticks (sounds like a lot and is more than I would usually have, but believe this was a game-saver).

T2: Felt great coming in.  No issues dismounting or handing off bike.  Quick to transition, though again think through volunteer instructions if you do this again, although did a better job of focusing on one task at a time.   Went well and volunteer was great.  Somehow beat David out of T2 even though he had passed me with 20 min to go on the bike.

Run: felt fantastic coming out of transition; had to really watch my pace and HR because I felt THAT good.  Who knew it was possible after 112 miles on the bike?  Noticed I was only at 8:00 – holy cow I had a real chance to finish under 14:00!
Took water at every aid station as a precaution.  Felt like I could cramp at any moment the entire run.  Had a gel at mile 2 & an ibuprofen somewhere in the first 5 miles (still feeling a wee hungry, but pretty over gels by this time).  Legs felt…good!  Just keep moving forward (Mike Reilly’s advice was echoing in my head).  By the time I reached the trail it was getting a little tougher.  Just keep moving forward.  First 5k was good; walked the uphill in the stadium.  2nd 5k not memorable.  Mile 8-ish started feeling harder on the path.  Walked every other aid station.  Was jonesing for that covetable chicken broth!  But it wasn’t out yet.  Just keep moving forward.  Now I was hungry. 
Started pushing bananas, orange slices, and grapes.  Grapes never tasted so good.  Things were hurting by State Street.  Took an ibuprofen.  Just make it to the half, then the wheels can fall off.  Made it to the half. Grabbed more salt at special needs – was going to run out at the rate I was trying to stave off cramps.  Hadn’t pottied yet and stomach was making funny noises and feelings, so stopped at a porta-potty, but there was no magic.  Didn’t feel great, but legs carried me through.  Holy shit I could beat 13:00!!!!  Just keep moving forward. 
Started leap-frogging David around mile 18.  Passed him feeling very strong.  Went into State Street feeling fantastic, except for my feet were really cramping by now.  Boy did they hurt.  Pushed an Aleve with some oranges and bananas and water.  Just keep moving forward.  David finally wanted my meds – back-tracked to give him an ibuprofen, then went on my way.  Must have worked – he caught up to me around mile 21.  That fracking trail again.  Things were really hurting.  Starting run/walk a bit more.  Had to ignore the crowd and simply focus on moving and drown the pain.  Wheels finally spiraled off at mile 23.  The pain! Oh the pain was tremendous.  But how had I made it this far?  Breaking 13:00 was no longer a motivator, just finishing became the goal.  David was doing better by now and he helped me through the last 5k.  It was a really awesome and unexpected treat that he asked if we could finish together and even asked if I wanted to hold hands.  Cheesy, but such a lift in those last horrible miles.  He urged me to run the last mile strong through the crowds.  I could hardly lift my feet, they hurt so much.  He offered to push me, to pull me – I couldn’t have gone any faster and it only would have hurt my cause.  The finish chute was such a lift.  I think I thought I was flying, but legs were really shuffling.  It felt so good to finish!!!

Overall: An absolutely perfect day.  Great weather, wind wasn’t too bad, sun wasn’t too hot.  All the things leading up that I thought would get me (stress, poor sleep, inconsistent training, abandoned nutritional guidelines, and undertraining on the run) didn’t seem to matter.  The usual suspects (GI and race-day nerves) never reared their ugly heads.  My competitiveness didn’t tip me into the point of no return.  I made enough smart choices to survive with a smile.  Somehow, by some miracle coupled with what must have been just enough training, I made this happen!  I can’t imagine performing any better than I did today.  I left it all out there.  What a race.
 
Post-race: not much of an appetite.  Right foot hurts beyond belief.  Can’t sleep (not tired, plus foot pain wakes me up every 20 min).  Seeing race photos, I see that my right leg form completely broke down.  Frustrating since I did my strength training up until T-8weeks!!

Things to remember:

1. Great decisions
   1. Pre-race altitude training
   2. 11-32 cassette
   3. Smart eating final week of taper (quinoa, veg, chicken)
   4. Ibuprofen (400mg) on run (remember to eat something solid like bananas or oranges with it)
   5. Back-up nutrition in special needs
   6. Meds in run & bike pack (TUMS!)
   7. Caffeine (100mg every 2 hrs) + caffeine weaning in weeks prior + usage (30 min after swim, 30 min prior to run start)
   8. Licking & dipping goggles
   9. New wetsuit
   10. Sunscreen stations usage
   11. Getting to transition early & heading to the swim start by 6:30 (made it with 7 min to spare)
   12. Choosing tough century rides; hill repeats
   13. Running in hilly Palisades Park & Bulls Ferry Rd. + speed training
   14. Aquabike warm-up race
   15. Good instructions to transition volunteers (consider writing a script for next time)
   16. Chicken soup and fruit!  Bananas near end of bike, fruit on the run.  Saviors.
2. Poor decisions
   1. Getting stuck having to pass on the tough uphills.  Get away from people.
   2. Stopping strength training
   3. Messing with bike set-up within 2 mos. of race
   4. Front left swim seeding.  Not worth it.
   5. Not buying the spray-on body glide.  Would have been nice to have in transition bags.
   6. Forgetting to sunscreen face.  Whoops.
   7. Not trusting my bike ability.  Probably could have trained a little harder here.
   8. Bike nutrition – needed more solid food, calories.
   9. Poor nutrition T-3 through T-2 wks out – regained weight I had lost :(  More frequent small meals would have been better.