Race Recap: Ironman 70.3 California (aka Oceanside aka Cramp City)

They don’t call it Oceanside for nothin. Thanks, Jen, for the photo!

I do well with consistency. I’m not sure if it’s nature or nurture, but let’s just say you can’t wake up at 4:30 for workouts without it. So in the spirit of that consistency that athletes hold so dear, I had a melt down in my first Ironman 70.3 of 2017, just like last year (though that was more of a freeze out).

Yes, Oceanside 70.3 didn’t go as planned. That might be putting it lightly. I was laying in someone’s front lawn putting ice down my pants at mile three of the run. It was a mess. But unlike last year’s bout with hypothermia, I was able to grit and bare my way to a finish. I even ran a few miles with Andy Potts! Keep reading to find out how I went from front lawn to finish line.

(Here’s my Instagram – press follow to see more pics of me doing exercise)

First thing’s first…

Let’s get something out of the way: I was not having the race of my life only to be foiled by cramps on the run. Even though it was the new rolling swim start*, I swam the same (slow) 31min I’ve swam for the last two years. The first half of the bike felt great! The second half I could not attack on the climbs as I would/can/planned.

Consequently I got off my bike further behind the competition and really needed a stellar run to salvage a result. Instead of panicking, that’s exactly what I planned to do.

 

Some of these splits are not like the others…zapped by massive leg cramps.

 

Cramps…what’s the big deal anyway?

A fun fact about me is that I’ve never cramped in a race before. I mean, I’ve “been crampy” before, pressing my stomach up into my ribs while running to get rid of side stitches. But I’m not sure I ever understood how cramps could be so debilitating.

Oh, I get it now…

After feeling my way through the first two miles I started to turn up the intensity, only to feel my lower back tighten. I stopped at the aid station just before mile 3 to loosen it up and both abductors (inner thighs) went off like car alarms, sending me to the ground.

The volunteers at aid station 3 were great, bringing me bananas, pretzels, oranges, water and Gatorade (which I politely declined**). They brought ice, which I put down my pants and on my core. I rubbed the cramps, I stretched, I prayed. I did it all.

If you’ll recall, I didn’t have a second to spare on this run, so as this continued, I realized my race goals were donezo and for a second I thought about quitting. But that second came and went, and my new goal was to finish. Not for a podium spot, but for the volunteers who were rushing around to help me, the spectators who cheered when I stood up, for the team name EVERY MAN JACK plastered all over me, and finally for me – to leave the race stronger, wiser, and sure that I’m not a pansy.

Getting up, falling, and getting up again

As I shuffled away from the aid station thinking about how much ten miles was “gonna suuuuck,” Andy Potts came running by on his way to the finish. Of course the natural thought for anyone who just writhing on the ground would be to run with an Olympian and Ironman Champion, so that’s what I did. I could tell Andy was perhaps having an off day, so in a way we were helping each other out; it’s amazing how much better you can feel being pushed by someone vs. suffering solo, something visible in mile splits 4 and 5 above.

As Andy peeled off to finish, I turned up the hill for lap two and had there not been a railing lining the course, this would have been me:

Image result for faking dead punt gif

The abductors blew out for good this time and I came to a halt, grabbing the railing, and inching forward. A spectator told me I needed to walk or it would get worse, so that’s what I did. Then I began to jog. Then run. The objective for the rest of the run was to run just beneath the point of “cramp explosion,” which I was able to do while slightly building mile by mile.

As I crossed the finish, turned to give the crowd an applause; they spent their free Saturday morning standing in the sun willing a crampy gimp to the finish. Respect.

So what was it that caused the cramps?

I really wish I knew. As athletes we love to point to that “one thing” and say, “Aha! I will fix that and move forward!” But the reality is that I have a handful of theories ranging from fitness, to equipment, to health, to nutrition that I will discuss with my coach, Matt Dixon and the purplepatch crew. Having a coach and/or trusted, knowledgeable sounding board is really important to learn from situations like this and I’m fortunate to be surrounded by smart folks to get it fixed before Santa Rosa.

Thank you

Thanks to all my friends and family, teammates and sponsors who showed their support! It goes an especially long way on days like this. See you at Santa Rosa!

___________________________________________

* Ironman installed a new “rolling start” to the swim, which was a self seeded time trial start. This was great for the faster athletes to get out in the front of the race and while I wasn’t able to capitalize on it in the water, made the rest of the race much more enjoyable. I hope they adopt this moving forward!

** I cannot drink Gatorade, or other sport drinks, especially during intense efforts. I’ve thrown up while cycling and running after drinking it (Muncie), my stomach just can’t handle all of the sugar and food dyes. Sometimes it makes sense not to make a bad situation worse.

2013 Review | 2014 Preview

2013 Tri collage

Howdy and happy New Year to all! After three months of non-Iron things, I’m looking forward to get crackin’ on 2014. During the off-season, I’ve been dealing with a nagging running injury to my left leg. Looking at the positive, it’s allowed me to get stronger on the bike and spend quality time doing normal human things.

The 2013 season was a great one. I continued my upward trajectory as a triathlete that I started in 2009 and set myself up to keep it rolling in 2014. Here are some highlights, things learned (always plenty) and goals for 2014.

Quick Stats:

  • 6,000 miles swam/biked/ran/stumbled/poked
  • 500 hours staring at black, white or yellow lines on the ground
  • 80 hours of Netflx with Ali
  • 615 coffees/espressos
  • 27 pounds of peanut/almond/Nutella butter (conservative)

Top wins of 2013:

1. Another great year with old and new training buddies. Notable training events:

  • M2 Amgen Tour of California Stage Ride
  • M2/Ultra-U Tahoe Training Camp
  • Mt. Shasta Century (M2 training weekend edition)

2. Raced competitively within a schedule of world renown top-tier races:

  • USAT Ranking (25-29M): 3rd in California; 17th in US
  • Age group podiums in every race except IM Tahoe
  • Top 10 amateur at EFA, Wildflower, IM Boise 70.3

3. Became a more “complete athlete” instead of a runner-triathlete:

  • Won Boise AG on bike
  • Dropped swim time at SVIT by over 5 min
  • 2nd and 3rd amateur runs @ EFA and Oceanside respectively

4. The best training block of my life in the “second half” of my season:

  • Ironman Lake Tahoe build after 70.3s and Olympics.

5. Completed the hardest Ironman I could have chosen for my first:

  • IM Lake Tahoe – started off calculated, finished gutty.

Top learning moments of 2013:

1. Unforced errors in races. All scenarios that could have been avoided with better planning and patience during the race.

2. Stomach shutting down at Boise 70.3 and IMLT. A lot of variables at play, but closer attention to nutrition will be a good start.

3. More strength, stability and flexibility throughout season. M2 TBT (total body training) at the beginning of the year and I was healthy through mid year. As volume increased and time for training stayed the same, injury prevention took a back seat and I paid for it.

4. I can go faster: Must swim with faster swimmers; bike gets better every day, continue to challenge myself; I can still run faster, goal is to get 10K down to 31 min.

5. Balance: My training was at an all time high this year, but it’s tough as a full-time working person. I learned a lot this year about how I can do this better next year.

2013 Season in Review

And up we go

EFA Podium_crop

Escape From Alcatraz

A race I’ve always wanted to do and finally got in via lottery. The course is one of the most challenging short courses in the world and competition is premier.

Highlights:

  • Fumbled swim
  • Took “new watts” into the race, biked well
  • Ran into podium finish
  • Great way to start the season 
2013 Races, Results Date Type Time Age Group Overall Notes
Escape from Alcatraz 3-Mar Tri 2:29:17 3 36 2nd Amateur run, Sand Ladder
Oceanside Transition

Oceanside Podium

Ironman 70.3 California – Oceanside

Another race that I’d been chomping at the bit to do, Oceanside is another incredibly competitive race, attracting California’s best. A fun weekend with guys in a house by the ocean, this set up for a fast race and fun times.

Highlights:

  • Competitive swim
  • Solid bike, but could have been more aggressive
  • Ran into an “IM” AG podium (4th)
  • John and Vince bread eating challenge
2013 Races, Results Date Type Time Age Group Overall Notes
Iron Man 70.3 California (Oceanside) 30-Mar LC  4:24:10 4 63 PR @ Half, PR Swim, PR Run, 3rd amateur Run
Cruising step for step against the pace plan. Rocky and Apollo, in that order.

Full extension was so good, had to post again.

Silicon Valley International 

USA Productions puts on great races local to the Bay Area that attract a lot of local talent. For perspective, the overall winner was age grouper Yoni Doron-Peters (a stud by any classification).

Highlights:

  • Swim +5min faster than last year
  • Biked hard, but couldn’t respond as well to moves as would have liked
  • Same run as last year (34min), dropped by Vince when we’d planned to turn up the pace
2013 Races, Results Date Type Time Age Group Overall Notes
Silicon Valley Tri 21-Apr Oly 2:01:53  3  9  Woof
Just some dudes goin' to drink beer on a lake. Maybe a little racing.

Wildflower medals M2

Wildflower Long Course

One of the most storied and classic races in the world, the Woodstock of Triathlon was true to itself: hot, hilly, naked Cal Poly co-eds and campfire beers.

Highlights:

  • Swim to be improved
  • Solid bike that trailed off in the last few miles
  • Studying course elevation profile pays off en route to running down AG podium and top 10 amateur spots
  • Congratulating Jesse Thomas on his 3-peat & Virgilio on beating me, shortly before dry heaving by food and being ushered to med-tent
2013 Races, Results Date Type Time Age Group Overall Notes
Wildflower Lake San Antonio 4-May LC  4:41:48  3 34  10th Amateur
Doing my best Jaws impression into the wind

Stare into the sun and show everyone how happy you are to have a trophy!

Ironman 70.3 Boise

Traveled alone to and survived a logistical pickle at this unpredictable western race. Despite a late start (1:00pm) and some killer headwinds, it would be my first AG win at an Ironman race.

Highlights:

  • Swim through the masses as the last wave of the day
  • Assert self on bike through headwinds, stomach queasy by end
  • Fought stomach and poor mojo on run, but strong bike allowed to hold off pursuers
2013 Races, Results Date Type Time Age Group Overall Notes
Iron Man 70.3 Boise 8-Jun LC  4:32:44  1 30  9th  Amateur
Enter the abyss

Overcome. Family and Vince, arms raised in the background.

Ironman Lake Tahoe

The Bay Area went into a frenzy when California got its first Ironman and it was in Tahoe. I’m sure many people were second guessing their decision on race morning at 30 degrees. A day on a challenging course at altitude had an extra wrinkle on race day.

Highlights:

  • Swim was warmer than air temperature; swam slower to set up a solid day at altitude
  • Transition one was a nightmare with a full change in a crowded tent
  • Biked according to plan, but altitude bells rang in Martis Camp; slowed final 10 miles
  • Transition two wasn’t much better
  • Run started off well, wheels fell off at mile 13 and it was all guts to the finish
2013 Races, Results Date Type Time Age Group Overall Notes
Iron Man Lake Tahoe 22-Sep IM  11:23:12  8  118 Ironman Plus. Wow.
Berkeley Hills RR

Fitbit JP Morgan race

Non-tri races

Berkeley Hills Road Race:

7th

First cycling road race, Cat 5. Played domestique to Virgilio’s podium race and nabbed a 7th place for myself. Very fun change of pace from tri racing.

JP Morgan Corporate Challenge:

8th

Fitbit represented itself well among 11K runners from companies all over the Bay Area.

Competition was stiff and the 3.6 mile race was a good ole-fashioned, elbow bumping road race. I traded surges with the chase group for an 8th place finish in 18:12.

happy-new-year-wallpaper-2014

2014 Goals:

  1. Get left leg better, sustain strength to run healthy.
  2. Sport specific goals: swim with faster people, get 100m down; up watts on bike by 10%; get run to 31 min 10K.
  3. Age group podiums are great, but trajectory means overall amateur podiums, higher USAT national ranking
  4. Ironman 70.3 World Championship Mont-Tremblont
  5. Strike balance across training, relationships, work

If all goes according to plan, this is the tentative schedule for this year:

RACE DATE EVENT PRODUCTION CITY STATE/COUNTRY Notes
3/29/2014 California 70.3 IRONMAN Oceanside CA Pending run status
4/20/2014 Silicon Valley International Triathlon USA Productions Morgan Hill CA
5/3/2014 Wildflower Long Course Tri California Lake San Antonio CA
5/18/2014 Morgan Hill Sprint Triathlon (23rd Annual) USA Productions Morgan Hill CA
6/1/2014 Escape From Alcatraz IMC San Francisco CA
6/7/2014 Boise 70.3 IRONMAN Boise ID
6/8/2014 Folsom International Triathlon USA Productions Folsom CA If no Boise
6/8/2014 Folsom Long Course Triathlon USA Productions Folsom CA If no Boise
6/29/2014 California International Triathlon USA Productions Pleasanton CA
7/13/2014 Vineman 70.3 IRONMAN Santa Rosa CA
8/10/2014 USAT AG Nat’ls USAT Milwaukee WI Maybe
9/7/2014 70.3 WORLD CHAMPIONSHIP IRONMAN Mont-Tremblant Quebec Goal
10/5/2014 Rancho Cordova International Triathlon USA Productions Rancho Cordova CA Maybe
10/20/2014 Oceanside Olympic Lifetime Oceanside CA Maybe

 

Thank Yous

Friends and family – Thanks to the Ohio gang, Ali and all my friends and family for your ongoing interest in and support of my progress. It fuels me to keep rippin’!

M2 – I would not have seen the progress I have seen had I not started training with M2 and the crew. Studio sessions and weekend training are all hugely imperative to development and super fun with such a great group.

GU – Thanks to GU for the products to help me to fuel and refuel this successful year. Racing for you in Boise was a great and I was happy to bring home some hardware.

SFTri Club – It was great seeing all of you out at races this year. Being a part of the community is stellar always, but especially on race day!

Fitbit – The crew at Fitbit HQ was very supportive of my racing this year, either in the office, on the after work runs or on the bike (track cycling!). Using our products allowed me to keep on my activity beyond the workouts, monitor my rest and stick to my race weight.

So that’s all for 2013! It’s been a great year and looking forward to training with my buddies and getting better with the M2 group in 2014. Health, happiness and PRs to all!

– MV

Race Report: Iron Man 70.3 California (Oceanside)

The whistles go woooo!

woowoo3

Racing, beaching, grilling, beering with friends in Oceanside, CA… Throw overall, swim and run PRs along with an age group podium in there and you would start whistling wooo too!

Executive Summary

  • Oceanside was my second year of the race and my first 70.3 event. A follow up to Escape from Alcatraz, this race promised to be just as competitive.
  • I PR’d at the half iron distance with a 4:24:10, PR’d the swim at 28:03 (bigger milestone, 11th out of water in AG) and PR’d the run at 1:17:46 (3rd overall AGers).
  • My second age group podium (4th AG) in as many races this year affirm the hard work we’ve been putting in.
  • Even while performing well, this race was rich with learning experiences, tallying up to 2 easy minutes left on the table and a missed competitive opportunity.

SAN via SFO

On the quick Southwest flight, Vince and I could barely contain our excitement. He slept the whole way and I geeked out over the gear issue of Triathlete Magazine. Wainy picked us up and we were on our way to the headquarters for the weekend – a house for 10 dudes 2 blocks from the beach finish. The house was great, big props to Kahn for booking  this great house again.

Why, yes. Yes we were sitting next to each other tweeting at the airport. 

Tuning up

We scratched La Jolla cove to do our swim off the shore by the finish. Not a bad decision, huh? It’s amazing how much more enjoyable this is when your brain isn’t screaming at you because of the cold. The swimming was good and we even had a chance to frolic. Yes, frolic.

Between strides, swim and riding some of the run course, we had an 1:45 of light activity. Part of me did wonder if all of it together was overkill.

My Friday night consisted of eating bland, white carbohydrates, shaving my legs, massaging with a rolly stick and going to bed before 10:00. How rock and roll are we?

My jam for the day

The Smashing Pumpkins filled the headphones all week and Siva was in my head from when I woke up. That moment at 3:36…”I just want to get there faster” (cue the blow torch guitar)…was a much more fun way to think on the bike, “I, in fact, just want to get there faster.”

Race morning

I woke up feeling nice and relaxed, which is the single most important thing on race morning. I watched this awesome video my brother shared, which certainly reinforced the feeling.

Transition set up to race start seemed a bit rushed. I probably could have benefited from some strides or something to get the body a bit more revved.

Oceanside Transition

Wainy, Vince, Aaron and I taking a cute moment before the race.

The Swim

I’m currently working with Mohammed of the Embarcadero YMCA Masters program to graduate form a good bad swimmer to a bad good swimmer (credit Tim Smith). The point he drove home was “Slow and steady wins the race. But we don’t need the slow. Stay steady.” I really appreciated this frame of mind.

So when the gun went off, this is what I did. Certainly, a hastened start to stay with some slice of a group would be necessary, but I had the most even-keeled mental state of my life. Form. Reach. 1,2,3. 1,2,3. I felt really good, comfortable as I kept pace with a group. By the time we started making some turns, I even felt as if I was able to gradually turn the dial.

As we came into the last stretch, and the groups really started to pile up, I found one other blue cap that was matching me stroke for stroke and we came in together. I felt like I had a good swim and when I heard Faith, a strong swimming triathlete herself, yell, “Great swim Mike,” from the sidelines, I knew I was in a good position getting onto the bike.

PR swim time and AG rank

Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank
Total 1.2 mi 28:03 28:03 1:27/100m 11 224 186

Transition 1

After cramping 2 pedal strokes into EFA, I knew to suck down a GU immediately. No cramping today!
However, n00b moment, the ole’ chip on the outside of the wetsuit. I actually had to take a knee to get the suit over the chip. Lesson #1 of the day! You’re not above remembering the little stuff.
The Bike

As mentioned in the EFA race report, I had worked with Brett and M2 to recenter my riding focus. I headed into this race with new target numbers and I’d be remiss if I didn’t say I was a bit apprehensive about execution. Of course, M2 reemphasized, the most important thing is to register how you’re feeling on that day and put in the relative effort. I was feeling on target out of the water so off I went, working through the field.

Thing is, after the first couple upticks in grade, my legs started to feel…a little like garbage. Did I not refuel as well as I’d thought out of the water? No, felt more like lactic acid, not cramping. Did I in fact “tune up” too much yesterday? I really can’t think that’s the case, effort was very non-intense. Was I too aggressive in my sharpening sessions during the week? I don’t think so. In retrospect, the thing that stands out the most is potentially not executing the rest, rolling and stretching necessary to digest some harder efforts in the previous week. I’ll cue that up as Lesson #2.

But in due time, I settled in. Pretty boring riding here – through the base, pass, don’t get drafting penalties, etc. 23 miles, in the books.

But then, no more boring! Holly from my team at Fitbit and her family, cheering wildly, signs in hand, greeted me at the turn onto the first climb. What a great shot in the arm – their excitement was contagious. Thanks, Holly and boys!

After topping out, 5 miles of rolling grassy hills ensued. I was a main driver in the group that had formed around me, but I did notice that I need to work on the fluidity cresting rollers so as not to have such peaks and valleys of energy (Lesson #3).
The first big climb, 300 feet in half a mile. I passed the whole group I was riding with on this climb and hit the exact wattage sweet spot. After the climb there was still some cat and mouse going on during the ensuing rollers. I used the next climb to put more separation into the group. During the final 10 miles, I was in perfect rhythm. Steady, steady. The same thoughts as the swim.
Lesson #4 was a big one and, what I believe, cost me at least a minute and the
Better use those unclipped feet to run your butt off into transition, wise-guy!

Better use those unclipped feet to run your butt off into transition, wise-guy!

opportunity for a true dog fight for 3rd in my age group. I thought we were rolling into transition and I took my feet out of my shoes, placed them on top and continued to ride in. “We still have half a mile,” a voice said as it passed me. My slowing allowed the 5 guys I was leading in to pass me heading into a no pass zone.So I rode the last mile essentailly powerless, sans shoes.

The voice was ultimately the 3rd place finisher in my age group. He was into transition and out and on his way to running a minute faster than me before I got into T2. Had I remained in my shoes, ridden meaningful watts for the last mile and led the group in, he would have caught me on the run, I would have looked over and we would have thrown down for 3rd place. RAATTT FARRRTTTSSS!!!

Lesson #4 is know the course! The difference between AG 4th and 3rd isn’t the biggest deal. What digs me the most is the opportunity to have competed at a high level and not racing my best (mentally).

Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank
11.6 mi 11.6 mi 31:02 1:02:21 22.43 mi/h
26.4 mi 14.8 mi 37:52 1:40:13 23.45 mi/h
56 mi 29.6 mi 1:24:53 3:05:06 20.92 mi/h
Total 56 mi 2:33:47 3:05:06 21.85 mi/h 5 114 10

The Run

The positive about the shoe flub up was have a bit of a fire under me out of T2. As I headed out, I felt good, smooth. In runs past, I have broken up mileage into different focus areas, mainly with a pace build plan. Leading up to the race, I decided I was going to keep the mantra – Steady. Steady. – and run 6:00s until I was ready to open up.

The first mile clocked in at 5:54, but I felt good. Second mile, 5:53. Felt good. It would go on like that across the flat beachside paths, but even the rolling neighborhood streets. In between miles 3 and 4 I saw Virgilio coming the other way. He’d started 3 minutes before me and, as expected, hammered the crap out of the bike. Ehhh, not sure I was going to be able to make up that difference. Was going to be tough.

I'm not a shoe nerd.,I just crush alot.

I’m not a shoe nerd,I just crush alot.

The first lap was in the books at sub 6 pace. I’d added the Saucony Fastwitch 6 to my arsenal before EFA and I was really liking the ability to groove at a quick turnover, with the extra bit of stabilization for my suboptimal collapse.

Pain smile for Whitney, heading back for more on lap 2

Pain smile for Whitney, heading back for more on lap 2

Almost like clockwork, after the first lap was completed, I turned in a 6:07. Shyte! And after pouring a bunch of water over my head, the blisters (4 to be exact) started raging and all I could think of was “Knives Out” by Radiohead. It was going to be that kind of run, huh? Alright, first gutty moment of the race…for the next 7 miles. But 6:07, not good. Make up for it on the next mile, at least half the difference, run a 6:00. Good, nailed it. The turnaround for lap 2 caused some additional slowing. I think that 6:07 was due to the twisty-turny run on the pier, aid stations, congestion, etc.

They got a photo of me freaking out about getting my pace back down.

They got a photo of me freaking out about getting my pace back down.

I knew that it was going to be tough getting back down to 5:50s at mile 9 as I climbed up the grade into the neighborhood, so I held low 6:00s until the turnaround mile, where I was able to go back sub. Alright, mile 12, continue the sub-6! Wasn’t meant to be. Rollers swallowed me up and 6:05 it was. With 1.1 miles left, there was no more time to put off the burn, time to go.

I ticked up the pace back to low 5:50s and hit the downhill before the beach which would be the venue for the final 0.75 miles. “Breathe easy, it’s just three quarters. You’re at the track with Virgilio and Vince, you’ve done the whole workout and now you just have to nail the last three quarters.” I “led” each of the last quarters on the way in, turning the dial up for each one. I hit the chute with music blaring, people cheering and, up on the toes I went to close strong. Race clock read 4:40; I’d started 16 minutes after the Pros; 4:24, new PR. Boom goes the dynamite.

Aside: Seeing Virgilio, Vince, Brett, Kahn, John, Dan and others out on the course was something special. The M2 guys had trained together since Jan 1 – we knew each other inside and out. So encouraging each other along the way was extra meaningful, because we all believed in one another.

Run PR, 3rd run overall AG

Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank
0.8 mi 0.8 mi 4:22 3:10:46 5:35/mi
4.1 mi 3.3 mi 19:04 3:29:50 5:46/mi
7.4 mi 3.3 mi 19:28 3:49:18 5:52/mi
10.7 mi 3.3 mi 19:27 4:08:45 5:53/mi
13.1 mi 2.4 mi 15:25 4:24:10 6:23/mi
Total 13.1 mi 1:17:46 4:24:10 5:56/mi 4 63 56
The sexy Italian and his 3rd place trophy, the triathlon Disney Dad and his 4th place trophy

The sexy Italian and his 3rd place trophy, the triathlon Disney Dad and his 4th place trophy

Post race fun:

Grill, beers(s,s) and Tom Foolery with the guys. I also spent the afternoon/evening with my awesome friend Jenny who I hadn’t seen in a couple years, but lives in SD. Doesn’t get much better than that!

Bread eating contest

John leading Vince in the bread eating contest. #refuel

Key Takeaways

Swim: Continue putting in the yards and effort with Mohammad, it’s paying off.

Bike: On rides, focus on accelerating, cresting and exceeding rollers. Lost too much time to improper pacing on rollers. Oh, and know the course.

Run: Even pacing worked better than “breaking up the race.” Very positive to bring it back after the pace slip. Have a feeling this run split will only get better with the right kind of work.

Other: Be more mindful of rest and rolling before race.

Thanks

As always, thanks to my family and friends that are always so supportive. Ali, wish you were there – if for no other reason than for the Stone Brewing bar that was across the street from us. Thanks to M2 Revolution for getting me ready to roll and for being such a great group to enjoy a race with. Thanks to GU for the nutrition before, during and after the race – truly great stuff. And to the city of Oceanside and all the volunteers! Till next time!