Adventures in Racing!

You wouldn't know it by my smile, but a bit of uneasiness was taking over a piece of my brain as the Chattahoochee Challenge *Olympic* Distance Triathlon began this past Saturday in Columbus, GA.  For safety reasons, the Race Director decided to change the swim from a 1,500-meter swim to a 500-meter swim, 500ish meter run back to the swim start, followed by another 500-meter swim.  Since I had never done this type of swim/run/swim, I was a bit nervous.  But, I had to just go with the flow and take what was given to me in a situation like this.

My wave started from a wobbly boat dock.  Since it was still a little dark and I couldn't see the bottom of the lake, I decided not to dive, but to scoot in and start the swim.  As the cannon went off, I got in and immediately felt another swimmer dive extremely close to me and I was a bit surprised.  The dock was large enough for us to spread out, however she decided to get as close as she possibly could to me.  Whatever.  Onward.

During my warm-up swim, I could feel the strength of the downstream water.  I decided to not ride the water, but to push and go as fast as I could for the 1st 500 meter point-to-point swim.  I was at the last buoy before I knew it.  Sweet!

I swam until I could touch the boat ramp with my hands.  I popped out of the water and started running back to the swim start.  I must admit, it was so much fun running in my bare feet along the green carpet!  I was even able to pass a few athletes.

As I approached the concrete steps that led down to the 2nd 500 meter swim, they announced there were volunteers to help us down the steps.  NO NEED!  I just bypassed those folks by quickly working my way down the steps.  Before I knew it, I was back in the water and feeling great!

The buoy came quickly again and I booked it out of the water, along the green carpet and back to transition.

Swim/Run/Swim Time: 20:01 (2nd Fastest in my Age Group.  This broke down to be approx 8 min swim/4 min run/8 min swim.  This is unofficial because the race timing folks did not to officially keep these splits so I decided not to either.)      

Transition went quickly.  I was out of there and ready to mount my bike when I heard encouraging words from Tony Hammett of Peak Racing.  Woo Hoo!  That boosted my spirits!  I typically sneak away to do races that my athletes are not doing.  Sometimes it is nice to just worry about my own tri needs.  And, my athletes don't need to see my race-day neurosis.  Oh no!  So, when I am on the receiving end of cheering, I'm thrilled!

T1 Time: 2:01 (Fastest in my Age Group.)

The bike was an interesting adventure.  To start, we rolled around a semi-circle and had to be extremely careful not to crash in to the athletes coming in from the swim.  Then, we made our way on to the narrow paved path.  I was glad to be alone during this part of the ride because if I had to pass another racer, it would have been difficult.  I finished up the portion of the ride on the path and got on the road.  There were tons of police at every intersection which was fantastic!  I decided to play a drinking game: Take a drink every time I passed a cop!  Woo Hoo!  Okay, after feeling bloated after about 12 drinks, I decided to name myself the "loser" of my own game.

The road led us to yet another path.  Again, no athletes were around so I didn't have to negotiate a pass.  A volunteer then directed me to ride from the path, off the path, on the grass and finally on the road.  Then, I got on another portion of the path.  Okay.  Frustrated, because I was losing speed each time I made these switches.  I had to immediately lose the negativity and again "go with the flow".

I was excited to enter Fort Benning.  The course took us all the way to the back of the base where the airfield was located.  The base was quiet so all I could think about was that the guys and gals were holed up somewhere strategizing on a top-secret mission.

I continued my mission of having a strong bike leg!  After passing the halfway point, I exited Fort Benning, continued back along the grass and on and off the path.

When I approached the 20-mile mark, it happened.  I got passed by two females in my age group.  Shucks!  I didn't know it at the time, but until that moment I had been the leader on the bike course in my age group.  Dang it!  My thoughts went from "well, crap, it won't be smart for me to increase my pace at this point because I'm going pretty darn hard and I don't want to sacrifice having a strong run" moved to "there are still 6.2-miles of run that needs to be covered, right?"  I came in to transition to finish up the bike.

NOTE: Don't let anyone tell you this bike course is "pancake flat" unless your pancakes are lumpy and bumpy.

Bike Time: 1:14:23 (5th in my Age Group.)

Again, transition was quick and smooth.

T2 Time: 00:43 (Fastest in my Age Group.  Anyone interested in a transition clinic?)

On to the run!  It was wonderful seeing Big S on the course taking pictures with his new Snappy Cam app on his iPhone.  He was having fun and so was I!  <smile>  For those of you who don't know, my hubby who is affectionately known as Big S is a Physical Therapist at Grady Hospital.  I'm so proud of him for going back to school and changing his career in his 40s.  Because he chose to work at a hospital, he works a decent amount of weekends and doesn't always make it to my races.  At the last minute, his schedule was free and he decided to come down to Columbus to cheer me on!  YAY!

I made my way over the bridge to Phenix City, AL.  The next two miles were an out-and-back route along the Chattahoochee River.  It was shaded and really pretty!  I was smiling from ear-to-ear until I got passed by a girl in my age group.  Son (or daughter) of a nutcracker!  She looked super-strong and I wasn't under any delusion of running her down.  I only had one goal for the race and that was to keep a 9 minute mile pace on the run.  I was already keeping this pace and it was still early in the run.

On the way back to the bridge that took me back to Columbus, I was definitely feeling the fatigue from the swim, run, swim, bike and first part of the run.  I must have zoned out for a second because I caught the lip of the bridge with my foot and I fell to the ground, dropping my hand-held water bottle.  Oh shizz!  Luckily, there was no damage done!  I jumped up, grabbed my water bottle and kept going.  

I am so glad I took my hand-held water bottle for the run because the aid stations were few, far between and not well positioned.  For example, around mile 3, as I grabbed a cup of water to dump on my head, an athlete coming toward me also chest-bumped me as he grabbed his cup of water.  For some reason they had athletes who were coming and going reaching on the same side of the table for the cups.  <sigh>  Now that I knew this fact, I was very strategic as I approached the tables for more cups of water to dump on my head.

Unfortunately, the second half of the run did not have as much shade.  About the time I was feeling really tired and hot, I finally made the last turn on Broadway.  I could see the finish line in the distance.  I had to stay strong because I still had about a half mile left.  I could see Big S's bright blue shirt along the side of the course near the finish line so I decided to kick it in and finish up the race!  Yee Haw!  I was glad to be done!

SAME NOTE AS THE BIKE: This is not a flat run course.  There are inclines going up and down the bridge from GA to AL and back.  There are a few small rollers along the path in AL and there is a small climb around mile 3.

Run Time: 54:54 (7th in my Age Group, however I made my goal by averaging a 8:52 pace.)  

Total Time: 2:32:08 (4th out of 22 in my Age Group and 14th out of 81 Overall Females)

I am extremely pleased with my results.  This is the most difficult distance race for me because I go hard (ex. Heart Rate Zone: High 4) for the entire time.  Nutrition is very important for this distance.  I find it is difficult to take in nutrition while going hard.  For me, it must be achieved with liquid-only and must not be neglected over the course of the race.  If neglected, my run will certainly suffer.  Since I am not as strong as my competitors on the run, I need every advantage possible.  I felt good about my nutrition by finishing one entire 24 oz. bottle and half of another bottle on the bike.  I finished my 20 oz. bottle on the run.  I took a couple of cups of cold water to drink which was nice.

Regarding the race, I wish I would have familiarized myself more with the course.  I was unclear with the swim exit.  I was surprised with riding on the grass.  I was not prepared to get on and off the path.  I was not expecting the long stretch on Broadway to the finish line.  That was the price I paid by rolling in to Columbus late in the day and feeling too tired to scope things out ahead of time.

The race itself needs a few tweaks.  First and foremost, I was a little troubled by the fact that there was drafting along the bike course, however I never saw a USA Triathlon official.  I usually see at least one during the race.  When I reviewed the results, I didn't see any penalties listed.  I will be extremely disappointed if this ends up not being a USA Triathlon sanctioned race.  As USAT members, we only receive a ranking when we do (3) races per year.  I haven't had a ranking in the past two years.  One of my goals for this year was to do 3 - 4 races so I can get my ranking.  A bigger issue for me is the safety of the athletes.  When races are sanctioned by USAT, there are several steps Race Directors take in order to keep the race safe by USAT standards for the athletes.  I will follow up with the RD to confirm the details.    

All in all, I had fun.  I raced hard.  I loved having Big S at the race.  I enjoyed visiting Columbus, GA.

Next up: Lake Lanier Islands Sprint Triathlon on Sunday, September 29th!

Happy Training and Racing!

Tips for Training and Racing in the Heat - #5 Strategies for Post-Race!

You've successfully crossed the finish line!  Congratulations!  Now what?  Be sure to rehydrate and refuel as soon as possible.  Here's how:

Tip#1 - Grab a big bottle of water to drink at the finish.

If there isn't any water available, have a big bottle chilling in  your cooler, which you can quickly access by stashing in your car, strategically placing behind a tree or held by your significant other.

Tip #2 - Don't rely on post-race food.

I've been offered everything from nothing at the Six Gap/Three Gap Ride in Dahlonega, GA to BBQ Pork Sandwiches at the Kansas 70.3 in Lawrence, KS to gourmet salads at the Tri The Mountains Sprint in Blue Ridge, GA.  Since we are not able to place an order for a nutritious post-race meal, my suggestion is to pack one for yourself!  It can be as simple as a chocolate milk and peanut butter and jelly sandwich, packed in a cooler.

Tip #3 - Continue to rehydrate and nourish yourself throughout the day.

Keeping yourself hydrated and nourished right after your big race will make a big difference in how quickly you are able to recover.  

You are now armed with everything you need to know about training and racing in the heat!  There is no time like the present to get out there and embrace it!

Check out my past posts:

#1 Get Acclimated 

#2 Stay Hydrated

#3 Prepare for Your Race 24 - 48 Hours in Advance

#4 Strategies for Race Day 

Happy Training and Racing...in the Heat!

Tips for Training and Racing in the Heat - #4 Strategies for Race Day!

You've done all the right things leading up to race day.  Now, you are up and at 'em first thing in the morning...don't blow it!

Tip #1 - Bring an extra fluid* bottle to the race venue!

*Fluid means water mixed with electrolytes and carbohydrates.

If you like to be early to the race site on race day, you still might have two hours until the gun goes off to start your wave.  Bring an extra fluid bottle to sip while you set up transition and while you wait for the start.

Tip #2 - Wear a hat, not a visor!

A hat is perfect for holding ice.  What?!?!  For a lot of us, when we start the run, the sun is bright, the temps are higher and we are hot and tired.  Most aid stations will have ice.  When you approach the station, pull off your hat, ask the volunteers to help you fill your hat about halfway with ice, then place the ice-filled hat on your head.  The ice will melt and run down your head keeping you cool.  Another benefit if you have enough ice, your brain freezes and you forget what crazy feat you are trying to accomplish!  You can also dump your hat in cold water to get a similar affect.  One last benefit of a hat is the shade the bill provides.

Tip #3 - Use the rags and sponges provided at the race!

Again, many aid stations will have rags and/or sponges soaking in a tub of cold water.  Don't pass them up!  These icy rags can be tied around your neck to keep you cool.  Sponges can be placed near the neck and chest to cool your core.  You can also stuff one in your hat.  Then, these can be exchanged at the next aid station for a cool replacement!

Tip #4 - Keep shoes dry!

Wet shoes and socks cause blisters.  Also, no one likes sloshing through the run leg of a triathlon.  If you decide to dump water on your head, try bending forward so you don't soak your shoes.  Avoid running through sprinklers and/or hoses.  As much as I would love to have the kid in the neighborhood drench me with his Super-Soaker, I say "No, thank you".  Also, keep those rags and sponges toward the top of your body.

You now have four tips to help you have a fantastic race!

Happy Training and Racing...in the Heat!

Tips for Training and Racing in the Heat - #3 Prepare for Your Race 24 - 48 Hours in Advance!

It gets hectic the week leading up to a big race.  Athletes are wrapping up loose ends at work, buying last minute supplies and getting packed to go to the venue.  After all the training you just put in over the past several months, your race result could be sub-par if you show up at the start line tired, dehydrated and low on energy.  What a shame!

For your next triathlon this summer, prepare for the race at least 24 - 48 hours ahead by following these easy steps:

#1 Be sure to get extra sleep throughout the week.

#2 Eat nutritious meals at well timed intervals (ex. consume more calories before, during and after workouts, consume less calories during the times you are not exercising, etc.).

#3 Pay attention to your hydration and be sure your are drinking water and/or fluid with electrolytes and carbohydrates throughout the 24 - 48 hours leading up to your race.

If you can stick to these easy steps, you will be poised for the race result you deserve!

Happy Training and Racing...in the Heat!

Tips for Training and Racing in the Heat - #2 Stay Hydrated!

Unfortunately, The Most Interesting Man in the World has it all wrong!  He should be telling athletes to "Stay Hydrated"!

Getting acclimated to the heat and staying hydrated is more important now more than ever!  The temperatures are starting to rise and we'll be in the thick of summer before we know it.

If you are an athlete who will be training and racing over the summer, it's best to think of hydrating as a continuous cycle.

First thing in the morning, grab a glass of water and start drinking.  If you brew coffee at home, take the time to drink a glass of water while you prepare your morning pot of coffee.  If you stop by a local coffee shop for your morning caffeine fix, take a bottle of water and drink it on the way! Then, re-fill that bottle and drink from it throughout the day.

Water is totally fine to use for daily hydration.  If you are not thrilled with the taste of plain water, just add some juice from a lemon, lime, orange or your other favorite fruit.  You can also add a little bit of salt and sugar to your water for some calories and electrolytes.  Or, try a vitamin powder like Emergen-C.

During the summer months, limit your intake of caffeine and alcohol.  Both will negatively affect your ability to stay hydrated.

For workouts, plan to actually start the workout hydrated!  Then, stay hydrated by consuming at least one 20 - 24 ounce bottle of fluid per hour of exercise.  For long workouts, plan to do loops where you can circle back around to your car or secret bottle hiding place to re-load your bottle.  You might also want to carry a hand-held water bottle or a waist-belt hydration system.

Be sure to hydrate post-workout!  It can take 24 - 48 hours to rehydrate after a long, hard workout.  If you are driving to your workout location, pack a cooler with a snack and fluid with electrolytes and carbohydrates to consume immediately after your workout.  Keep up with the cycle of continuous hydration!

Follow these suggestions and you will be feeling strong all summer long!

Happy Training and Racing...in the heat!

Wait a Second!

The sun starts to rise in Jekyll Island, GA!

Going in to the Turtle Crawl Olympic Distance Triathlon, my only goal was to have a good, solid race.  I wasn't thinking about a PR or even winning my age group.  I simply wanted to go hard and finish strong.

As I gathered with the other women in the start corral, I definitely took note of almost all the women wearing a wetsuit.  I decided against wearing mine.  I swam the day before without my wetsuit and was happy as a Loggerhead being released back to the ocean!  I knew I might be a bit slower overall for the swim and might use more energy than my co-racers, but I would definitely save time in transition.

The buzzer went off I swam as fast as I could to the first buoy.  Once I made the turn, I settled down and swam at a pace well outside my comfort zone.  I knew we were swimming with the current, however I also knew swimmers were getting pushed toward the shore a bit.  I decided to sight as little as possible.  Yep, I got off course a bit a couple of times as I was pushed toward the shore, but I felt good about keeping my head down and keeping a good rhythm.

As I exited the water, I took a glance at my Garmin and was quite happy with my time.  I felt like I kept a good pace and didn't let up.

Swim: 25:30

I ran up the beach across the firmly packed sand.  Then, I hit the loose sand and everything shifted to slooowww mooootion.  Ugh.  I ran up the steps, across the boardwalk, down the steps, down the sidewalk, along the outside of transition, around transition, into transition and finally to my bike. 1st goes the sunglasses, 2nd the helmet, 3rd the shoes, 4th grab my bike and I head out to the bike course.

Okay, it was only .25 miles, but it seemed like a 10K!

T1: 2:16

Did I mention the bike course was 29 miles?  Did I mention I felt like I ate a big bag of Salt & Vinegar Potato Chips when I exited the water?  Did I mention I only decided to bring one bottle of my fluid?  Well, not that I've mentioned these things, I'll get on with the bike leg.

Jena* and I started crankin' out of the gate!  Whoa Jena!  Let's settle in and not get too excited.  The 22 mph I saw during the first 3 miles didn't last long.  I needed to make sure I was staying strong on the bike all the while ensuring strength for the run.

*For those of you who haven't met Jena, she is my Kestrel Airfoil Tri Bike.  We've been together for 8 years!

The two-loop bike course is extremely picturesque!  We could see the ocean, Spanish moss and historic landmarks along the way.  We rode by my favorite attraction at Jekyll Island, the Georgia Sea Turtle Center, which I visited the day before.  Oh, we also went by the lame-o water park.  Do kids still like water parks?  I'm not really sure why this area needs a water park when there is a fabulous ocean and beach just steps away.

As I approached the end of the island to turn back toward the race site, I noticed a woman ahead of me with a "41" on her calf.  Okay, time to make my move.  I passed her.  Woo Hoo!  My "woo hoo" is also because she was the first woman I spotted in my Age Group (40 - 44) on the bike course.  She and I played leapfrog for the next 8 miles or so before I decided enough was enough.  I accelerated around her and never saw her again.

Because I was feeling like a salty dog and because the bike course was 29 miles, I took a water bottle from the aid station and drank it down for a total of 1 bottle of Ironman Perform and 1 bottle of H2O.  I normally I would only use one fluid bottle for a race like this, but I needed that extra hydration.

Coming into transition was fun.  For the first time, I felt great!  When I say "great" I mean strong!  My legs were ready to start the run!

Bike: 1:28:16 (Did I mention the bike course was 29 miles?) <smile>

T2 was easy: 1st put on shoes and socks, 2nd clip on race belt, 3rd grab water bottle and hat and head out to the run course.

T2: 1:03

The run starts on a path next to the ocean so it was beautiful.  This is an out-and-back course which I love because you can see fellow racers coming and going.  It wasn't long before I saw Dennis R. a strong triathlete I've known for several years who lives in Canton, GA.  He looked strong and I knew he would be on the podium later that day.  It was super-cool to see all the fast guys coming back from their run on the way to the finish.

After I passed the Sprint turn-around at mile 1.5ish, I realized it was time to start checking out my competitors.  So far, I hadn't seen any women.  Hmmmm...this was a very strange feeling.  One in which I've never had before.  At around mile 1.75ish, I heard one volunteer say to another, "I haven't seen very many women come through yet."  Wait a second!  WHAT did she say?  I decided to chalk it up to the 80 degree temps, sun beating down on my head and fatigue setting in.  Regardless, I started keeping my eyes peeled for a woman.  Then, there she was!  Looking strong in her yellow Team FCA Endurance kit!  Okay, then.  Who's next?  I made the turn-around and realized I was next.  Wait a second!  Either I'm in 2nd place or there are some mighty fast women who have already finished.  This is unbelievable!

I was keeping a steady 9 minute mile pace which is really good for me on a race of this distance.  I thought if I could keep it up, I would be super-pumped with my finish time.  <smile>

Okay, back to looking for women!  The next woman I saw was about .5 - .75 miles behind me.  I needed to keep my pace and hope I didn't get run down, which has happened to me before.  The run is my weakest of the three and I typically drop several places among my peers because of my slower run times.  All good today, though!  I turned on my "game face" and stayed *looking* strong as I made my way back down the course and through the finish chute.  

Run: 54:40

Total Time: 2:51:14

When the results were posted, I was pleased to see that I placed 2nd Overall among the Females.  I was thrilled to stand on the podium for the first time in my 10-year triathlon career!

Another highlight of this short trip to Jekyll Island included a Loggerhead Sea Turtle named Sandy Hook.  Sandy Hook was found stranded on Fernandina Beach, Florida on March 11, 2013.  She was rehabilitated at the Georgia Sea Turtle Center and released back to the sea on the same day as the race.  It was very moving to experience this with the rest of the folks on the beach.  It was a fantastic way to end my stay at Jekyll Island!

Sandy Hook goes home!

Happy Training and Racing!

Tips for Training and Racing in the Heat - #1 Get Acclimated!

We seem to on a bit of a delay with the heat moving in to Atlanta, however it is coming and you can bet on the fact that it will hang around for several months!  Are you ready to train and race in the heat?  If not, that's okay because I have some tips for you to deal with the high temps in Atlanta.

One of the best things you can do is get acclimated to the heat!  This can best be done by...you guessed it...actually training in the heat!  It takes anywhere from 10 to thirty days to acclimate to the heat, depending on how many consecutive days you are willing to expose yourself to training in the warm weather.  Read this article for more information and tips on how to acclimate: PowerBar Training Tip: Dealing with Heat and Humidity

Be smart by building the time you spend in the heat and the intensity in which you are exercising.  Gradually build from a conservative level to your regular duration and pace.

Hydrate during these workouts by following this guideline: Consume 20 - 24 ounces of fluid* for every hour of exercise.  Plan to consume fluid* even if your workout will last less than 60 minutes, especially as it warms up.

*Fluid should consist of water mixed with electrolytes and carbohydrates.      

Quick tip for a homemade fluid mixture: In your water bottle, combine 20 - 24 oz of water with 1 tsp of salt, 1 Tbsp of sugar and juice from your favorite citrus fruit.

Happy Training and Racing in the Heat!