The Road Bach #3 - Santa Cruz 70.3 Recap

Wednesday, September 14, 2016 - 16:30

I'm back from Santa Cruz 70.3 and here's a recap.

The big takeaway from the weekend was that training works! ha, I think we knew that right? I did minimal training leading into the event (1-3 endurance workouts per week for the 4 months since I learned the extent of my health issues) and it showed up in the numbers, even more so than expected. I overestimated my fitness thinking I'd be around 30-32 in the swim, and swam 33:09. I thought I'd be around 250w on the bike, but only averaged 233w. As mentioned in my blog pre-Santa Cruz, my goal was to run an experiment on the bike...to build throughout the leg and get a nice negative split. Did I accomplish that? Eh...not really. I figured I'd be around 250w overall, so I started with a target of 220w for the first 10 miles, then moved the target up 10w every 10 miles until targeting "Hard" for the last 16 miles. As you can see in my TrainingPeaks file, that plan went pretty well until mile 30 when I was supposed to notch it up to 250w, but could feel the effort weighing on me and decided to back it down a tad so that I could still push it hard for the last 16 miles. I did achieve that, as the closing miles were my highest normalized power and speed.

One thing that struck me about racing this weekend was that even though my swim was ~5min slower and bike 45w lower than when I was at peak fitness, it felt the same. It still felt like a race! I still felt the burning legs, high heart rate, adrenaline and competitive drive that I always feel in races. It was great to be bach.

 

Other highlights of the trip:

- Christine Hoffman, a training partner and friend from when she lived in NYC before moving to Tucson, was also racing (in a wave that started 8 minutes ahead of me) and it took about 30 miles to catch her. Once I did, I shouted some words of encouragement, and then rode by, but on the next hill, she repassed me! It took another few miles to catch her again. She went on to ride just 4 minutes slower than me and take 2nd overall amateur at the race and to earn her pro card. She's a beast.

- Mingling with pros - prior to the race, I had the chance to meet Jesse Thomas again at the pro panel (met him briefly in Kona last year). I very much admire his story...All-American NCAA runner, co-founder of Picky Bars, races in aviators, 6x Wildflower Long Course champ and 2 for 2 at the Ironman distance including a win against Jan Frodeno. The next day, I met Ben Hoffman (2nd in Kona 2014) for the first time since receiving some great advice from him via email conversations, and then met Cody Beals finally. Cody, those who have read my blogs and followed my story will already know, has been very helpful with solving my low testosterone issue. He had low T and low bone density himself, and has overcome it to go on to be a solid pro on the 70.3 circuit. He was gracious enough to sit down and chat with me at the athlete food tent for about 40 minutes after the race. These three guys placed 5th, 3rd and 4th respectively and were part of a speedy running group off the bike, hitting 1:13s for the half marathon. Impressive athletes!

- I stayed with a high school friend of mine, Wes, and his wife (Hilary) and dog (Riley). They're a power couple working at Tesla and Lockheed Martin and living in Sunnyvale. After seeing redwoods for the first time, I had the chance to ride with Wes on the bike course and then climb up a meaty 6 mile hill back to the car. If I was racing "for real" two days later, I would have been panicking! but since I wasn't looking for peak performance, it was fun checking out some of the Cali terrain. The next day they drove me to the race in a Tesla Model S, and WOW that car is amazing! The thing goes 0-60 in 3.9 seconds and we might have tested that. The G-force (less than 1 G) made my head spin - I can't imagine astranauts at north of 3 Gs...

- Two of my cousins live in San Mateo so I visited them Friday night. They took me on a boat ride over to one of their favorite restaurants where Jay walked in like a celebrity. Everyone knew him, and he knew everyone. "Kids good?"..."Yea! How's business?"..."Hey, get me my usual please"..."Sure, Jay!" You might think he owned the place. Both Christine and Jay have personalities and hearts that fill a room.

- It was my first time flying Virgin America and it was great. They were also ultra-speedy returning my bike to me after each flight.

 

All in all, the trip was a success. A strong mix of excitement, learning, networking and fun. As my health returns, plans are formulating for the future and my road bach. Stay tuned for future blogs on that!

The Road Bach #2 - Emb"racing" Opportunity

Tuesday, August 30, 2016 - 09:00

In a couple of weeks, I'll be "racing" Ironman Santa Cruz 70.3. I won't be racing, but rather "racing" because I won't even be finishing the race and because I'm going to use it as an opportunity to experiment. My doctor hasn't cleared me to run something as far as 13.1 miles yet, so I'm going to do the swim and bike legs and then drop out. While bummed to not be able to complete the race, the cost of still going out there is minimal, I would only be able to get a small fraction of the already-paid expenses back, and I'm excited about the abundant opportunities I've found in the trip to Cali. Here's my thinking:

 

  • Friends - Before I gained full knowledge of my deep health issues, I had arranged to go out to race Santa Cruz 70.3 and stay with a long-time friend of mine from high school, who now lives near there. Instead of focusing so much on the race, I'll have the opportunity to catch up with him and his wife over a few beers (yes, even before the race!) and to go on a 30 mile ride with him (he happens to be a triathlete as well) around Sunnyvale. Another friend moved out west recently and I'll get the opportunity to meet up with her as well (and race against her, though she might kick my butt now!).

 

  • Sponsors - A close contact and friend from Generation UCAN recently moved out to the Bay Area to spread the word out there. The trip will give me the opportunity to do a speaking event with him, or at least to just get together to chat. The weekend also means that I'll meet other triathletes, where my sponsors' names will organically come up in conversation. Finally, I hope to get some pics of me in action in my new tri kit for my newly minted website :-)

 

  • My Experiment - it is an exercise in control and pacing. I plan to start the bike at a wattage that is ~30w below where I think I could ride, then after each 10 mile split, increase my wattage by 10w until the last 6 miles when I'll give it everything I've got (remember, I won't be running!). The reason I want to try this exaggerated negative split approach is because last year I attempted to discover my limits on the bike. I first attempted in training, where I did two "blow-it up brick" workouts involving a ride at 90% of my FTP and then a 6 mile run all-out off the bike with minimal transition time (like a race). In my first attempt, I targeted 90% during the whole ride, but found that because of all the turns, stopsigns, lights, potholes, cars, steep downhills, and other obstacles that litter the roadways, I only hit 84% (263w) - TrainingPeaks file here: http://tpks.ws/RTnuk. I then ran too fast for it to be considered a blow up - TrainingPeaks file here: http://tpks.ws/vUALd. I failed to find my limit, so I tried again the next weekend. This time, I targeted 96% (300w) so that the road obstacles would drag my average down toward the real target of 90%. It worked rather well and I ended up riding at 88% (275w) - TrainingPeaks file here: http://tpks.ws/F929J. I failed again, though, to blow myself up! I ran almost as fast as the week before - TrainingPeaks file here: http://tpks.ws/4L0L9. While I failed to find my limit, I did learn where my limit was not and it gave me a lot of confidence going into Eagleman 70.3. There I had some mechanical issues and ended up having to ride without power, but rode an 8 minute bike leg PR, then ran the 4th fastest run split for a 6th overall finish, and top amateur. These points and more led me to believe I was more durable than ever, and that it was really hard to blow myself up, so in Kona I went for it, and paid the price. I found my limit finally, and unfortunately it was in my A-race on the Big Stage. Upon reflection, I realized that all my best races in life, including those all the way back to high school cross-country and track, happened when I negative split. They happened when I went out conservatively and built into my performance. Many athletes find this to be the case, and I've found that it rings even truer for me than for most. Last year, my M.O. was not to ride steady or build, but to go out hard because I didn't think I could blow myself up. I know what the limit feels like now, so that is why this year, and next (when I hope to be back truly racing and not "racing"), I want to practice the build. Closing strong. Santa Cruz sounds like a good place to start.

 

  • Humbled - Another opportunity this race provides is for me to be humbled. Given that I've only done ~2 endurance workouts per week for over 3 months, it's going get ugly out there. It'll give me a chance to see how so little training and such limited fitness translates into diminished performance.

 

  • Tri Community - Finally, this race gives me a great opportunity to immerse myself in the community that I love, one of camaraderie, commitment and everyone striving to be the best they can be. The vibe at these races is awesome and I'm looking forward to feeling it again!

 

This post served two purposes - 1.) an update and 2.) a perspective you might emb"race" - some things look sour on the surface, like your doc telling you not to run in a race...but spin it another way, and that same limitation can be seen as an opportunity. Have a bum knee and can't run? Hit the pool, take some lessons and bring your swim time down further than you could do while trying to balance all three sports. There are countless examples like that one. What looks negative in your life that you can morph into an opportunity?

Race Schedule

Thursday, March 10, 2016 - 15:15

My race schedule is finally complete! I usually have it set in stone by the end of the prior year but this year was a bit different because I was busy weighing the pros and cons of racing as a pro. I decided to stick to the amateur ranks this year and here is the plan:

 

March 19th - Spring Thaw 5k

April 10th - Chase the April Fool 5k

April 18th - Boston Marathon

June 5th - Raleigh 70.3

June 12th - Eagleman 70.3

July 16th - Lake Waramaug Sprint Triathlon

July 24th - Ironman Lake Placid

September 11th - Santa Cruz 70.3

October 8th - Kona (pending qualification in Lake Placid)

 

Some thoughts:

- I'll be racing the Spring Thaw 5k, a local 5k to get back in the swing of racing and to help support a friend of mine who is directing the race.

- I'll be the "Fool" that everyone is chasing at Chase the April Fool 5k! Come out to Liberty State Park and see if you can catch me!

- Most of my schedule was created with "going pro" in mind, potentially next year.

- Raleigh and Eagleman are just 7 days apart, which is an experiment to test my ability to recover and to see what it's like to race back to back weekends like some of the pros do. I will take that week off of work in between and spend the time in either Raleigh or Cambridge doing all that I can to recover and be ready to race Eagleman. Should be interesting!

- The Lake Waramaug Sprint Triathlon is our annual Race for Justin, my brother who died of cancer in 2008. Each year we raise money from family and friends for St Jude's in his name. St Jude's was Justin's favorite charity and he would often pass monetary gifts on to St Jude's so that one day no child will have to go through what he went through. Support the cause please! Blog on that in the coming months :-)

- I love Ironman Lake Placid! It was my first and second Ironman and I want to go back to challenge myself on the course.

- I chose Santa Cruz 70.3 so that I could test my ability to travel for a 70.3 like the pros do all the time. To this point, I've only ever flown to a full Ironman.

 

See you at the races!

 

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