Pics from Training/Racing, Jan – June 2014

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Mountain Man Triathlon Half Iron Race Report – 1st overall, CR, August 2013

Mountain Man Triathlon has always been special to me, as the Olympic distance was my first triathlon back in 2007. In 2011 and 2012, I did the “Flagstaff Feats of Fortitude Challenge” by racing Big Brothers Big Sisters half marathon on Saturday and Mountain Man Olympic on Sunday. By having the fastest combined time for both races those two years, I was granted free entry into both races the following years. I had never raced the half ironman distance at Mountain Man, and that particular distance is more suited to me than the Olympic. This year,  considering the fact that I’d be moving out of state soon, I opted to forfeit my free entry into Saturday’s half marathon. I wanted to enter and focus on, in the back of my mind, winning Mountain Man Half Iron on Sunday. It would be so awesome to go out with a win on the home turf!

Confidence going into this race was so-so: I was in the thick of preparing for the Ironman World Championship, and I had some heavy training to do before and after this race. I knew I wouldn’t be the most rested on race day. Race week looked like this:

Monday: 90min ride with 4×4:00 tempo + 18mi brick run in 2:12
Tuesday: 5hr ride including Mountain Man bike course, 101mi; 4000m swim
Wednesday: 8mi run with 3×8:00 tempo, 52:53; 2500m swim
Thursday: 1:04 (25.9mi) ride on the race wheels with a total of 24min at tempo + 3mi brick run @ base in 18:01(this is where I said to myself, ‘WTF?’ due to the speed, considering the week so far)
Friday: 1500m swim
Saturday: 2.5mi run @ base, .5mi easy, 19:18
Sunday: race

Despite a very short taper, I had great energy coming to this race. I saw it as a celebration of Flagstaff and I was really excited to race more “my” distance in such familiar territory with many friends there racing and spectating.

The Swim
Swimming had been going well and I was anxious to see if it would show in the open water. Brian and Adam Folts would be racing, and I knew they’d be among the competition for the overall, not to mention any studs whom I didn’t know that may randomly show up. Brian’s swim, in particular, has improved a lot over the last 18mo or so, and was the primary reason I lost to him at April’s Leadman 125. Before the start, I decided I’d line up at the front and try to get on Brian’s feet if I could. From the gun, I went out very hard (for being at 7,000ft elevation!) and my plan worked perfectly – I was swimming with both Brian and Adam to the first turn.

Brian Folts, Adam Folts, me

Adam Folts, Brian Folts, me – Taken by Jake Bacon of AZ Daily Sun

After rounding the first buoy, Brian took the lead followed by Adam, and then me. I paid VERY close attention to where Brian was to make sure no gaps formed between him and Adam. One started to open up and I immediately passed Adam and got on Brian’s feet, and Adam got on mine. It stayed this way the remainder of the swim with two other guys from our wave up ahead. We got out of the water in the low 31s, a new personal best, and by far the closest I’ve ever been to the front at the beginning of the race: 4th out of the water. I had a solid transition and was onto the bike in 2nd overall.

The Bike
I passed the only person I knew of who was ahead of me less than a mile into the bike. Holy crap, this is weird already leading. I am not in the least bit used to swimming in the top 10 overall and this was a drastic change from my typical “chase all day” races. I had an unusually large gap to the Folts brothers a few miles into the bike but I certainly didn’t expect to stay up there alone. I wondered if Adam and Brian would work together to catch me (at a legal distance of one another, of course, but it helps to trade the lead and have someone with you out there) and how things would unfold then. I just knew I’d be seeing at least one of them again. As I approached the top of “the steps,” a series of three climbs that I’ve ridden dozens of times, I heard someone starting to close the gap behind me. After a quick glance, I saw it was Brian. He didn’t pass me, though, and I continued with my current effort into the next downhill. I made the right turn to start the first loop around Mormon Lake and glanced back less than two miles after the steps and he wasn’t even close anymore. I definitely didn’t expect that. I was having a blast leading the race with nothing but open road ahead of me, with my home-field advantage and positive vibes pushing me along. I stayed relatively comfortable and steady effort-wise, glancing back again right before turning back onto Lake Mary Rd: No one in sight.

This was the 19 mile mark and we had a 6 mile (round-trip) out-and-back before making another loop around Mormon Lake. There was still a nagging worry in the back of my head that maybe a super-swimmer whom I had missed was still ahead of me, so the out-and-back was a perfect opportunity to make sure I was correct about leading. I got to the turnaround and hadn’t seen a single person going the other direction. Booyah. Next, I got to see what the gap was like to second overall and you know I checked my watch at the turn to see *exactly* what that gap would be. Unfortunately since I’m writing this a few months after the race, I don’t recall what it was but I know I was certainly happy about it and I’m confident it was at least two minutes.

The average speed so far was hovering in the low 24s, which I was very happy with, but I was sure to keep myself from getting too excited because the next stretch had a lot of gradual climbing and the last six miles or so of the race tend to have a headwind. After riding the course on Tuesday, I knew I would be happy with riding a 2:25 bike split, an average speed in the low 23mph range. I eventually got to the Olympic bike turnaround and was alarmed to see several riders before that who appeared to be in the race but continuing well past their turnaround…I’m surprised I didn’t hear more about that afterward…I continued onto the second lap, which didn’t include the out-and-back on Lake Mary Rd this time and it was basically uneventful besides now having the company of some other half iron racers who were on their first lap. I was excited to turn back onto Lake Mary Rd because it meant I was now headed for home. I couldn’t believe the Folts bros hadn’t made an appearance, and I was pretty sure now that I’d officially be first off the bike (which would be a first for me). I also couldn’t believe the average speed so far was right at 24mph.

I had my last climb followed by the long descent down the steps and I knew the next north-bound stretch would be fast and then I expected the headwind to begin as we turned west/northwest about six miles from home. It turned out there was indeed a headwind, but really not all that bad. I felt fantastic, had ridden within my fitness, and I was absolutely stoked to be leading. Thoughts gradually turned to the run, which is my strength and didn’t cause a great deal of anxiety, but I did remind myself that this win is far from clinched. A half marathon off a 56 mile bike is no joke, and I didn’t know how much of an effect the 7,000ft altitude would have.

My average speed dropped a tenth, maybe two-tenths of a mile-per-hour on that headwind stretch and I could not believe I was about to hop off the bike with a 2:20:XX bike split! On this course!

Bike elevation profile + heart rate

Bike elevation profile + heart rate

The Run
When I was in transition, a friend of mine who had done a relay said something like, “There’s plenty of time to get him!” WHAT!? To get who? This blew my mind – I told him I’m in the lead and he seemed confused. Now I certainly was…Either way, I was still *pretty* confident I was leading and he must have been mistaken that there was a half iron guy ahead of me. That, or it was a relay racer.

The run started pretty smoothly with a 6:05 first mile while I tried to get comfortable. The first mile off the bike is always uncomfortable, but usually faster than I expect (this was). It’s just a matter of your legs figuring out what the heck is going on. When I made the turn to start the climb up toward Marshall Lake, another friend of mine working an aid station made another comment indicating there was someone else ahead. I chalked it up to him having no way of knowing if anyone was ahead of me because all of the Olympic racers were turning onto this road too. Still, the anxiety was building that there might be someone up there.

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Starting the one mile climb up Marshall hill

I stayed compact, steady, and light during the one mile climb to the turnaround. With all of the Olympic racers, I had no idea if any of them could be in the half iron race, but I’d officially know after the bottom of the hill where the Oly racers go left and half iron goes right. The descent is unfortunately too steep to really “let it go,” and my heart rate dropped big time while I held back on the way down. This mile (the 4th) ended up being just a second faster than my first mile, despite being completely downhill. I got to the junction at the bottom where half iron split from Oly and sure enough, my aid station friend said the guy who’s leading is X minutes ahead. WTF. This doesn’t make sense. It has to be a relay. There’s no way anyone could have been leading by over six miles, only 19 miles into the bike (the out and back where I learned I was leading). That would mean that, at 25mph, the lead rider already had a near 15-minute lead only 19 miles into the bike. I figured he (hopefully) unintentionally didn’t do the out-and-back section of the bike course. The rational side of me knew something must be up, but I was still incredibly worried. Especially after being so confident for so much of this race.

Open road ahead

Open road ahead

Just looking at my heart rate graph for this run, you can see this is when I went to work on catching this guy. I recall the gap to him sounded daunting but I drew confidence from knowing the run is my strength and I wanted to make this my race. This section of the course is pretty wide open and I hoped I’d be able to see him soon. Finally, somewhere around six miles (turnaround is at 8), I caught a glimpse of a runner up ahead and prayed it was him. I quickly got close enough that I could pick landmarks that we would run by and I could figure out my time gap and how fast I was closing. This turned out to be a tad silly, as I could tell visually that I was gaining ground plenty fast enough to get him before the finish, and I ended up passing him at about 7.5 miles. He gave me an odd round of applause as I passed him and I told him I don’t know how I didn’t see him on the bike. He didn’t reply.

Run Terrain + Heart Rate

Run elevation profile + heart hate

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Either way, I was definitely now leading the race – I was achieving my goal of taking the win here in this place I had grown incredibly fond of. The next several miles were relatively uneventful outside of lacking the drive to bring it home hard. I saw I had a gap of over 5 minutes to Brian Folts, who as far as I was concerned was in second, and I was just taking it in and enjoying myself.

I crossed the line a good six minutes under where I thought I’d finish, 4:19:03, and much to my surprise, I had lowered the course record by over nine minutes – I was absolutely elated! This win really meant a lot and it was a truly magical day that I will never forget. I will miss you, Flagstaff!

Swim – 31:26
Bike – 2:20:06
Run – 1:24:56

Warm finish welcome

Warm finish welcome

Thank you to the Racelab posse who showed up in full force and especially my coach, Bettina for playing a huge part in getting me here!

Bettina and I, with one-of-a-kind alabaster trophy!

Bettina and I, with one-of-a-kind alabaster trophy!

My wife, Janee, once again PRed in the Olympic!

My wife, Janee, once again PRed in the Olympic!

Regarding the fellow who was ahead of me until 7 miles into the run, I only know he was disqualified. He finished in “2nd” overall and I know the Folts brothers, who were the next two finishers behind him, were also baffled about where he came from. The most logical explanation is that he didn’t do the six mile out-and-back on the bike, and I certainly hope it wasn’t intentional.

Have a Maté, Mate

I discovered yerba mate (yer-bah mah-tay) a little over a year ago when I was looking for a coffee alternative. I wanted something that was a little bit easier on the stomach and preferably somewhat nutritious. I also wanted it to have a decent “kick” to it to help me get out the door for big workouts and for the added focus that caffeine can provide for challenging workouts. Mate conveniently has a variety of vitamins, minerals, and antioxidants, along with around 60mg of caffeine per 6g of brewed loose-leaf. While mate is not technically a tea, it is brewed from leaves just like tea is, and has a very earthy taste to it. Most would say this is an acquired taste, but there are a variety of ways to make it without it tasting like freshly cut grass…It is traditionally sipped from a mate gourd (which I’ve never actually done) and is harvested from South American rainforests. A popular American brand that I came across is Guayaki (gwy-uh-KEE), which has many flavors of pre-made bottles and cans, and they also sell loose-leaf yerba mate. I love their stuff, and an added bonus is that a portion of their profits go to South American rainforest restoration.

I actually decided to write Guayaki a letter to see if they’d be willing to sponsor me during my prep for Kona. I did hear back from them (more specifically, Michael Newton aka don Miguel) and they indicated that I was close to the top of the list of potential ambassadors, but I didn’t make the cut (better luck next time!). While buying their products has the admirable side effect of contributing to rainforest restoration, cost is an issue for me when considering just how much of this stuff I may consume during heavy training periods…So I looked around and found the Eco Teas brand to be consistently cheaper, with the only downside being that they only sell loose-leaf mate with no pre-made bottles or cans offered.

I also recently made a stop by Flagstaff’s new Natural Grocers store and I was pleased to see the prices (well, yerba mate prices, at least) were quite a bit lower than New Frontiers.

Natural Grocers:

  • Guayaki 16oz bottles: $2.15
  • Guayaki 16oz cans: $1.75
  • Guayaki loose-leaf, 1lb: $11.49
  • Eco Teas loose-leaf, 1lb: $7.49

New Frontiers:

  • Guayaki 16oz bottles: $2.69
  • Guayaki 16oz cans: $2.29
  • Guayaki loose-leaf, 1lb: $15.19
  • Eco Teas loose-leaf, 1lb: $11.19

Considering how much a bottle of pre-made mate is ($2.15 minimum) I decided to buy a 1lb bag of Eco Teas loose-leaf to attempt to make my own to see just how cheap it could be. I used a 32oz Bodum french press for brewing and used six scoops (aka tablespoons) of dry mate per 32oz brewed. The recommended amount of mate to use is actually 1 tbsp for every 8oz, but I’m hardcore so I added two more scoops. I brewed for 6 minutes and poured it into used Guayaki bottles*, added one packet of Stevia for each bottle, and then refrigerated. While it would have been cool to add my own fruit juice from our juicer, that’s only practical if you’re going to drink it very soon because it will go bad. I wanted to be able to make several bottles to have throughout the week, so I just bought a half gallon of orange/strawberry/banana juice, which lasts longer because it’s pasteurized. I added 3-4oz of the juice to each bottle of mate and I have to say, it’s good stuff! I kept track of how many bottles I got out of the 1lb bag (keep in mind, I also used more dry mate per bottle than recommended) and it turns out that this method is significantly cheaper than buying pre-made bottles.

  • 1lb bag of Eco Teas yerba mate = $7.49
  • 1lb bag brewed, 6tbsp brewed per 32oz = 464oz = 29 bottles
  • $7.49 divided by 29 bottles = 26 cents per bottle (as opposed to $2.15!)
  • 29 bottles, if purchased = $62.35
  • Total savings = $54.86
  • If juice cost is added in (approx $3.50) = 12 cents per bottle = 38 cents total cost per home-brewed bottle

Needless to say, I’ll be sticking with this method! If you’re someone that’s looking for an alternative to coffee and/or something more nutritious, I highly recommend giving yerba mate a try. It’s as versatile as coffee and can be served hot or cold (you can even make “mate lattes”), plus it’s nearly as strong as coffee. The version that I make is nice and refreshing too, and I’ll sometimes even have some cold mate mixed with Gatorade in my first bottle on my long ride days.

*As a side note, I’ve found that constantly reusing the Guayaki-style bottle caps causes them to wear out, so I’ve begun seeking out more trustworthy screw-on caps.

(Images 1 and 2 are from http://www.guayaki.com and image 3 is from http://www.yerbamate.com)