tag:blogger.com,1999:blog-71985625269523362932024-02-07T01:23:16.076-05:00Tri Andy - Enjoying the RideThe adventures and musings of a married middle aged father of 2 boys who discovered the wonderful world of triathlons and has been living the dream ever since.
Go Team Trakkers!!Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.comBlogger68125tag:blogger.com,1999:blog-7198562526952336293.post-43406458210796920602014-10-25T22:16:00.000-04:002014-10-25T22:16:05.348-04:00Revolution Three South Carolina 2014. One man vs the storm, the course, and himself.<br />
Anderson, South Carolina<br />
United States<br />
REVOLUTION3 Triathlon<br />
65F / 18C<br />
Precipitation<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif026VIfdQbnBfUJggdeEGD8iMMcGQ9meq3feV3JPt5mcYGQX9ZGA_g5Z-3FRUphzHZkyoUwFXUTyzkFZkbZGYAKrBMhLiBziGpiAdo4nQJYBiiMeOafs_imR9TudPX0OdNksSEaRNwY0/s1600/Rev3+sc+logo%232.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif026VIfdQbnBfUJggdeEGD8iMMcGQ9meq3feV3JPt5mcYGQX9ZGA_g5Z-3FRUphzHZkyoUwFXUTyzkFZkbZGYAKrBMhLiBziGpiAdo4nQJYBiiMeOafs_imR9TudPX0OdNksSEaRNwY0/s640/Rev3+sc+logo%232.jpg" /></a></div>Total Time = 5h 40m 19s<br />
Overall Rank = 64/169<br />
Age Group = M 40-44<br />
Age Group Rank = 12/30<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjczFFIqODehnv4s0LHSeHYGlFnn3KALVImvWPyhXGSRdE0NzXENzqa8VnGAXTth1whWfHT-jGlfQBL2a2wK3qfG9wh8JqweEY8hA6kOswAHj7GMRmpJ28dnsRbfc2cz5v_LFyw7cAlUKI/s1600/REV3+sc+bike.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjczFFIqODehnv4s0LHSeHYGlFnn3KALVImvWPyhXGSRdE0NzXENzqa8VnGAXTth1whWfHT-jGlfQBL2a2wK3qfG9wh8JqweEY8hA6kOswAHj7GMRmpJ28dnsRbfc2cz5v_LFyw7cAlUKI/s400/REV3+sc+bike.jpg" /></a></div><b>Pre-race routine:</b><br />
<br />
Well lets see. The week before the race I was kicking off my inspection in Seabrook, NH. That Friday I had a debrief with plant management at 9:30am a flight out of Manchester at 1:15 and arrived back in Philly at 3:00ish. Found my car was happy to see no one stole my bike and tri-bag and headed out on my 11 hour ride to Anderson. Immediately hit traffic and then the rain started and traffic slowed even more. Called it enough for one day at Hopewell, VA and found a Hampton Inn to crash at for the night after the first hotel I tried was full. Day two got going and at least the weather cooperated. About noon I picked up the ACC football stations and then I passed through Charlotte, NC and Kannapolis (Home of Dale Sr and Dale Jr. and the site of the NASCAR Chase race that week), which slowed traffic way down again. Hit the South Carolina Border and heard the Clemson-Louisville pre game show and rode the signal to its source. Good 7 hours on day two got me to the expo around 3:30pm. Check in. I really contemplated switch from the Half to the Olympic since I have been going pretty well at the Olympic Distance the past few races and I really hadn't been biking enough the second half of the year and wasn't feeling very confident but I convinced myself to stick with my original plan and do the half. Got my chip, bid, and swag, ran into several of my teammates, helped with the photo booth, then headed down to T1 at Darwin Walker Park.. Got my stickers on my bike and rolled her into her spot for the night then took the long way back to the hotel and checked in. There was an Arby's next door to the hotel so grabbed a roast beef and a King's Hawaiin, watched some Baylor-TCU and NASCAR and hit the sack. <br />
<br />
Got to sleep in until about 5:30am before heading out. Ran into another racer and the lady let us grab some breakfast way before it opened and we headed to the Sports Complex. Got a quick sprinkle on the drive, then it stopped. Parked in the Civic Center lot and hit the bathroom and step up T2 then got my bags and hopped on the bus. Another quick burst of rain so covered up my running shoes before leaving. Nice bus ride to the Park and then the walk in the dark to T1. Got in an beat the crowd to the bike Mechanics and got to pump up my tires before the huge line formed behind me. Got set up and sat down and another round of rain began but this one didn't stop so I changed out of my "Dry Clothes which they were still kind of dry and put on my wetsuit. pulling it up I tore a nice sized hole in my left back hip. Not much I could do about it now so I headed to the beach to wait for the sun to come up and we could check out the water. Right as the sun did come up, there was the first crack of thunder and we were in a holding patterns and the first few good soaking showers came through. I laid down on beach a while but started getting cold so found some shelter under the playground slide. After a 45 min delay or so we got a window to get the swim in. Some folks still had fun!<br />
<iframe width="640" height="360" src="//www.youtube.com/embed/fORe9xr2g3Y?feature=player_detailpage" frameborder="0" allowfullscreen></iframe><br />
<b>Event warmup:</b><br />
<br />
Everyone had about 10 min to get wet prior to the first wave (mine) so I got a few strokes in then headed to the start corral. The later waves could still warm up but we had to get going. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbabSwi_CUNAvYoB3PkW-6noevWDlrIwrZIjes_3HUQB3hR0Ij34GTxVkuTZkUBs89C7HXHCxl9FuZm9_zfgf5GH3kY8dJYDhlAqVPK1IAYE0Nsz8po9RSspk84vvSUtmUBcO0K3r5nHo/s1600/Rev3+SC+2014+Dry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbabSwi_CUNAvYoB3PkW-6noevWDlrIwrZIjes_3HUQB3hR0Ij34GTxVkuTZkUBs89C7HXHCxl9FuZm9_zfgf5GH3kY8dJYDhlAqVPK1IAYE0Nsz8po9RSspk84vvSUtmUBcO0K3r5nHo/s640/Rev3+SC+2014+Dry.jpg" /></a></div><b>Swimming</b><br />
<br />
00:29:13 | 1600 yards | 01m 50s / 100yards <br />
Age Group: 16/30 <br />
Overall: 69/169 <br />
Performance: Below average <br />
Suit: Hurricane Cat 5 Full with a gapping hole in left h <br />
Course: Due to the weather and small window everyone had to do the Olympic Swim course (so they didn't have to reset the course ) Originally 30 min between last half wave and first Olympic wave for that. Went out the up and around the Penninsula and over and down to the read bouys on the back the over and back to the arch. <br />
Start type: Run Plus: Waves <br />
Water temp: 70F / 21C <br />
Current: Low <br />
200M Perf. Average <br />
Remainder: Average <br />
Breathing: Average <br />
Drafting: Below average <br />
Navigation: Average <br />
Rounding: Average <br />
<br />
Comments:<br />
<br />
It actually stopped raining for a the start which was good. Started at the right most edge and back a bit. Felt like I got going well but got tangled with a guy for a while before I did my water polo roll to get outside and away from him. After the turn it wasn't bad finding space. Felt like I was moving well out and around the Pennisula but on the back side even though I hit the red buoys dead on, it seemed like the main flow of traffic was well inside me, same for the second red buoy. Sean clearly said 3 orange bouys and then two reds but seem like traffic turned early. Was all alone on the up beach leg. Felt like a good swim but my results were not very good. Very disappointing on many levels. <br />
<iframe width="640" height="360" src="//www.youtube.com/embed/dlpFUy79CEg?feature=player_detailpage" frameborder="0" allowfullscreen></iframe><br />
What would you do differently?:<br />
<br />
I was so Jeckel and Hyde with my swim this year. Rotten swim at Williamsburg, disappointing swims at Maine and South Carolina, OK swims at Quassy and Steelman, and really good swims at Knoxville and Pocono Mts. Can't point my finger at what I did differently between Pocono and SC. 16 of 30 AG 54 of 117 wave and 69 of 169 OA<br />
<br />
<b>Transition 1</b><br />
<br />
Time: 04:50 <br />
Performance: Below average <br />
Cap removal: Below average <br />
Helmet on/Suit off: No <br />
Wetsuit stuck? Yes <br />
Run with bike: No <br />
Jump on bike: No <br />
Getting up to speed: Bad <br />
<br />
Comments:<br />
<br />
Stopped about 3 racks too early, then couldn't get my suit off and stopped to look at the damage. Struggled to get my Energy Blends in my kit pockets like last year. Then just couldn't get my wetsuit in the transition bag. Finally trotted out and got to the mount line and couldn't get my second foot clipped in and drifted to the curb as I fought with it and boom a fall over (onto the grass at least). Was stuck there a few seconds before getting to try again.<br />
<br />
What would you do differently?:<br />
<br />
Find a better landmark for my rack, be smooth not jagged, and not fall over on the bike before I even got clipped in. Lost 1 spot in my age group to 17th of 30, 7 spots to 61 of 117 in my wave and the same 7 spots OA to 76 of 169.<br />
<br />
<b>Biking </b> <br />
03:00:19 | 56 miles | 18.63 mile/hr <br />
Age Group: 9/30 <br />
Overall: 45/169 <br />
Performance: Average <br />
Miles 0-2: 9:48 (12.25 mph) Miles 2- 11.6: 29:26 (19.57 mph) Miles 11.6- 34.6: 1:13:40 (18.73 mph) Mile 34.6-50.5: 50:21 (18.95 mph) <br />
Mile 50.5- 56: 17:04 (19.34 mph) <br />
Wind: Strong with gusts <br />
Course: Turned into a two loop course going away from the park and out into the country side. Olympic and Half split and then we hit Miller's Bridge a very technical winding downhill with a 90 degree right and right into a long hill . Got that loop twice. then back past the park and up the 110 to town and back around to the civic center, Steady rolling hills but not monster hills. Steady to Torrential rain. <br />
Road: Rough Wet <br />
Cadence: 80 <br />
Turns: Average <br />
Cornering: Average <br />
Gear changes: Average <br />
Hills: Average <br />
Race pace: Hard <br />
Drinks: Not enough <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM0K6B78yJNqt1N0CAKbwNKlwaMlueDdE-cLjdR3jTH-VP3QdvCPTkVO-ued5F8yeLr92t0tiyXYonQzkTfH40UWh9vtQxdsDecJndwaeVtM14RZHTd7IrNfCJfYgNP5eOWuM8ILQxFNg/s1600/rev3+sc+2014+bike+rain%231.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM0K6B78yJNqt1N0CAKbwNKlwaMlueDdE-cLjdR3jTH-VP3QdvCPTkVO-ued5F8yeLr92t0tiyXYonQzkTfH40UWh9vtQxdsDecJndwaeVtM14RZHTd7IrNfCJfYgNP5eOWuM8ILQxFNg/s400/rev3+sc+2014+bike+rain%231.jpg" /></a></div>Comments:<br />
<br />
Got going nice and conservatively and spun my way up the first hill and then got into a nice rhythm. The rain started early and started getting heavy. Had a group of folks from the Olympic catch me and I worked to stay with them in a hilly segment and actually pasted a number of them back and held them off for a while. Caught a guy in a team USA kit doing the half and went back and forth with him a few times. The rain just kept getting heavier and heavier and I did not want to take my hand of the bars to get a drink. Filter fed water through my muststash but that wasn't enough. Started catching Andrew Corbett from our team and was catching him until Miller's Bridge. That segment is tough is dry conditions now with leaves and branches all very wet and the rain I backed way off to make sure I stayed upright then really have no momentum starting up the hill. Grinded up it and rode well to run Andrew back down as we caught Deborah on a hill. After I caught her the rain really kicked up and for about 30 min it was a monsoon. I caught Andrew and passed him but could barely see as the rain pounded us and stung my eyes. Glass were about useless. Had to just keep punding along. I did make sure I took a performance blend at mile 20 and 40 and I felt good afterwards both times. THe second loop was a bit better and the sun actually came out for about 5 min, but then it was more rain and grinding.. Miller's hill was really slick with the wet leaves and we started to hit some traffic, fortunately they well almost too nice about not passing as I caught up to a few cars which it really unnerving for me after my accident. Got through it and felt pretty good. Was very happy to see the park and passed 3 guys in my age group during those last 4 miles though Anderson heading back to the civic center. Got hit with a massive cramp in my left hammy about a mile from the finish and rubbed it out and stood and sat till it subsided.<br />
<br />
What would you do differently?:<br />
<br />
Certainly could have ridden harder but with the conditions I think it was best to scale it back a few notches. My back bothered me a little towards the end which was better that I thought since it was aching a bit prior to the swim start. Hard course to set a steady rhythm. Should have drank more even though I got a lot of rain water in my mouth that isn't enough only drank half of one bottle. Gained 8 spots in my AG (17th to 9th), 16 spots in my wave (61st to 45th), and 25 spots OA (76th to 51st)<br />
<br />
<b>Transition 2</b><br />
<br />
Time: 01:29 <br />
Overall: Average <br />
Riding w/ feet on shoes <br />
Jumping off bike Below average <br />
Running with bike Average <br />
Racking bike Average <br />
Shoe and helmet removal Average <br />
<br />
Comments:<br />
<br />
Had a great landmark (the light post right next to my rack and spot at the end so finding my spot was not issue as was racking. Had to hunt for my socks which were inside my transition bag. Changed sock and grabbed my hat and race belt and went.<br />
<br />
What would you do differently?:<br />
<br />
Not much. bit brain dead but good thing my socks were inside the bag and stayed dry. Lost two spots in my AG 9th to 11th and the same two spot in my wave and OA to 47th and 53rd respectively, but I was glad to have changed the socks.<br />
<br />
<b>Running</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgrJQXZNeI9n6mOhisItEML38SbKe8p6y-5uJFwiTtCNRwCXMNp3ZzDOQmdxHR-F7k1bmEHtUPXMYhU8jXIkhYiAl6S7sPVaksENwVclBjoelahVpH6gqNffjPbPmgRnECMimhsIaajk/s1600/rain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCgrJQXZNeI9n6mOhisItEML38SbKe8p6y-5uJFwiTtCNRwCXMNp3ZzDOQmdxHR-F7k1bmEHtUPXMYhU8jXIkhYiAl6S7sPVaksENwVclBjoelahVpH6gqNffjPbPmgRnECMimhsIaajk/s400/rain.jpg" /></a></div>02:04:28 | 13.1 miles | 09m 30s min/mile <br />
Age Group: 21/30 <br />
Overall: 93/169 <br />
Performance: Below average <br />
Mile 0-2.5: 22:06 8:50/mile Mile 2.5 -9.0: 1:03:39 9:48/mile Mile 9.0-13.1: 38:44 9:27/mile <br />
Course: Two loop course out the civic center, then up the civic center drive up and down a good hill and up again to the turn, over to 110 out on one side and back up to the turn at a light in the middle lanes of traffic and back to the civic center around to where the busses were and back around for lap 2. <br />
Keeping cool Good Drinking Just right <br />
<br />
Comments:<br />
<br />
Got going and waited patentiently for my legs to come in. Had one guy in my AG and the team USA guy pass me but then they both stopped for the porta potties. The AG guy came back and passed my again. Andrew Corbin finally caught me around mile 2 and he zoomed off. Got to see Holly and several other of my teammates helping out on the course. Starting feeling decent for a stretch and got going at a nice pace for the rest of the first loop. drank Gatorade and water and occasionally Coke at the aid stations. At the end of lap 1 I got passed by the Team USA guy and saw Susan and out of no where boom I hit a serious low. Had to walk a bit a few times to get it back and then walked the most of the aid stations to get my drinks in. The second lap was ugly, Deborah passed me in the civic center, then I caught up to Susan who was one lap one having a tough time too but keeping everyone positive. Saw Josh and Steph running well going the other direction. The pace slowed to a shuffle up to the turn but I finally started to feel better on the way back. Hit Holly's water station on last time and had a lady in yellow pass me so I decided to stick with her to the 12 mile mark, then to the top of the hill up to the intersection, then to the Salt station, then I actually passed her and someone else as she asked if I was on my last lap and I said yes. I opened up a little space so I had the finish chute to myself so ham it up a bit and get called home be Sean for the 32nd time. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhysD-6sFmaIYJEgDJQT_4nfmsjMkISW7EmWe60GjN9UFJY-0lHG6AQ4j6zaCrF58vbcMZ6-OSE3q5x-3CpgOK3zH7oRjnXgcXvSSquYbqfb6ETWNeq5i0PEq6oA5E5Ex9T-BmW4a_U7nE/s1600/Rev3+SC+2014+medal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhysD-6sFmaIYJEgDJQT_4nfmsjMkISW7EmWe60GjN9UFJY-0lHG6AQ4j6zaCrF58vbcMZ6-OSE3q5x-3CpgOK3zH7oRjnXgcXvSSquYbqfb6ETWNeq5i0PEq6oA5E5Ex9T-BmW4a_U7nE/s400/Rev3+SC+2014+medal.jpg" /></a></div>What would you do differently?:<br />
<br />
Drink more on the bike and maybe eat a bit on the first loop. Wasn't really in half Rev shape coming in so I didn't expect a stellar run anyway so all in all it was ok. Didn't get rained on too much on the run at least.<br />
<br />
<b>Post race</b><br />
<br />
Post race <br />
Weight change: % <br />
Overall: Average <br />
Mental exertion [1-5] 4 <br />
Physical exertion [1-5] 3 <br />
Good race? Ok <br />
<br />
<b>Warm down:</b><br />
<br />
Got my medal and dry towel and headed over to the Recovery Pump tent. Got a picture and then talked to Andrew, then got some food talked to a the Team USA guy and another person who was around me most of the bike, then went to transition and put on some dry clothes and loaded my bike and stuff into the car. Started around and cheered in everyone until the final finisher with Multi SPort Ministries. I was going to run with then if I had done the Olympic but, I was shoeless by the time I saw them finishing their first loop. Glad I stayed for the final final finisher ceremony with Rev 3 and got in the post race staff picture. Me and SUsan were the only athletes left other than the two final finishers.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjviBS_q9UCUffZxWKyJpu0oz-05W43FETW65mZHxP6CUjm9YCFBFQQI1yBkN9EjjljugMP8tU_ofIzeG7gsNRre6PFv9LCcHbR0btm7-vzYzArV6Tq1ERJ4-GkJEM-zkOQwLrJY3IgGVo/s1600/Rev3+SC+2014+final+finisher.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjviBS_q9UCUffZxWKyJpu0oz-05W43FETW65mZHxP6CUjm9YCFBFQQI1yBkN9EjjljugMP8tU_ofIzeG7gsNRre6PFv9LCcHbR0btm7-vzYzArV6Tq1ERJ4-GkJEM-zkOQwLrJY3IgGVo/s400/Rev3+SC+2014+final+finisher.jpg" /></a></div><br />
What limited your ability to perform faster:<br />
<br />
Lack of training volume over the second half of the year. But given the conditions and other distractors, It was a pretty good race and I'll take it.<br />
<br />
Event comments:<br />
<br />
Weather made this race a challenge and delayed the start and I would really like to thanks the volunteers and police who stuck it out under such tough conditions to keep us safe and supported. Those folks earned a medal today!<br />
<br />
<b>Evaluation</b> <br />
Course challenge Just right <br />
Organized? Yes <br />
Events on-time? No due to T-Storms in Area forcing swim delay. <br />
Lots of volunteers? Yes <br />
Plenty of drinks? Yes <br />
Post race activities: Average <br />
Race evaluation [1-5] 4 Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-41887309290655098312014-10-03T10:26:00.003-04:002014-10-03T10:26:46.078-04:00Rev 3 Pocono Mountains Race report<br />
Shawnee on Deleware, Pennsylvania<br />
United States<br />
REVOLUTION3 Triathlon<br />
68F / 20C<br />
Sunny<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz1xu6JLlxKnd-CDNrVgC3HslpMdnbdH4jsERASOK1ct2ZMB0yL77ckjNxWm8YGHW1_UvOX4h5KBk03llmckqzXjBNjqocECpYY0F1yoWdmEImdqOAzmqBsKsM8yqdBbMpiplsEKd_QYA/s1600/Rev+3+Pocono+Ranger.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz1xu6JLlxKnd-CDNrVgC3HslpMdnbdH4jsERASOK1ct2ZMB0yL77ckjNxWm8YGHW1_UvOX4h5KBk03llmckqzXjBNjqocECpYY0F1yoWdmEImdqOAzmqBsKsM8yqdBbMpiplsEKd_QYA/s400/Rev+3+Pocono+Ranger.jpg" /></a></div>Total Time = 2h 35m 36s<br />
Overall Rank = 26/146<br />
Age Group = M 40-44<br />
Age Group Rank = 4/20<br />
<br />
<br />
<b>Pre-race routine:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO1bdjOmGrpoyjtmh-SQNPA-WAmm9WD669aVv-P3Hmcg1oFQIZAmje1r1dhrFyRkeQghHMjDgTm0Mor6VvZMZRO2bfIAXgTtBFYep5ratDQl5EMX-BA_CYc-KyF4748npAJz8ODe_H7OI/s1600/Rev+3+Pocono+powerbar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgO1bdjOmGrpoyjtmh-SQNPA-WAmm9WD669aVv-P3Hmcg1oFQIZAmje1r1dhrFyRkeQghHMjDgTm0Mor6VvZMZRO2bfIAXgTtBFYep5ratDQl5EMX-BA_CYc-KyF4748npAJz8ODe_H7OI/s400/Rev+3+Pocono+powerbar.jpg" /></a></div>I volunteered to staff the PowerBar Tent on Saturday morning, so I made the 2 hour drive and got there pretty early. The expo opened at 10am and I was there about 8:45am, so I set up the tent and laid a few things out and took some pictures and posted them. Then it started to sprinkle and rain. The boss came along and re organized everything and then the expo opened and the rain kept traffic to a minimum. We did good and kept busy until the first athlete meeting and the worst wetsuit contest, which our tent provided cover which brought a lot of folks. THen Jamie took over and I checked in and brought my bike up to T1. Wet and rainy still so didn't have time to hang out. Then drove home. Went to bed early and got up at 3:15am to head back up. Drove up and got to the Inn by 5:15 and got to park in the front lot. Set up T2 and got on the bus to T1. Caught a few Zs and then got out and set up T1. Stood in line for the porta potties and shivered, so got my wetsuit on soon after. Couldn't decide if I wanted to wear just arm sleeves or a long sleeve shirt so I set both out. Then packed my dry clothes bag and dropped it off and walked down to the swim start. <br />
<br />
<b>Event warmup:</b><br />
<br />
The Olympic started after the Half and really no beach so no chance for a warm up once I got there. Watched the half waves go off and then waded into the water. Fortunately the water was a nice 72 and about 25 degrees warmer than the air and we were out of the wind. Deep water start so floated out to the start.<br />
<br />
<b>Swimming </b> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXG9FkjFW5RpDRMrJStJOsZdF-OCvelGLwpokWvU_KQ5SrrX06Wkv2jSGy7tKL-jiuJcqNzksxm1YFmwEgUeXLbRfa3L1BqOdBYc1V59QNanoyA-do60tq5HWdfyM7qzlbVxMZ0w7EZ1Q/s1600/Rev+3+Pocono+Swim.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXG9FkjFW5RpDRMrJStJOsZdF-OCvelGLwpokWvU_KQ5SrrX06Wkv2jSGy7tKL-jiuJcqNzksxm1YFmwEgUeXLbRfa3L1BqOdBYc1V59QNanoyA-do60tq5HWdfyM7qzlbVxMZ0w7EZ1Q/s400/Rev+3+Pocono+Swim.jpg" /></a></div>00:28:53 | 1500 meters | 01m 56s / 100meters <br />
Age Group: 4/20 <br />
Overall: 31/146 <br />
Performance: Good <br />
Suit: Hurricane Cat 5 Full <br />
Course: Deep water start to first buoy on the left then over to buoy on the right to avoid a shallow spot then out to the back of the pond and around with buoys on the right and square in to the finish right at the same spot as swim out. <br />
Start type: Deep Water Plus: Waves <br />
Water temp: 72F / 22C Current: Low <br />
200M Perf. Good Remainder: Good <br />
Breathing: Good Drafting: Below average <br />
Waves: Navigation: Average <br />
Rounding: Average <br />
<br />
Comments:<br />
<br />
Started well to the outside right and got some clean water right away and got a great start. Stayed well outside on the first turn and gained a ton of time as a result. Got into a good rhythm and felt really strong and comfortable. I swam down a group in front of me on the back stretch and was right on the buoys. Turned down and tried to draft a set of feet but that didn't work very well. On the inward leg I did drift a good bit off the traffic lane to the center of the pond. But I found the arch and drove back to it. Very rocky so swam as far as possible before getting up. Good Swim<br />
<br />
What would you do differently?:<br />
<br />
Not much, got blinded by the sun on the backstretch so could have worn darker goggles and drifting off course is never good. The time wasn't good but given I was 4th of 20 in my AG, 22 of 96 in my wave and 31th of 146 OA, the course must have been long. Pretty much my best swim results wise but not time wise.<br />
<br />
<b>Transition 1</b><br />
<br />
Time: 05:45 <br />
Performance: Bad <br />
Cap removal: Average <br />
Helmet on/ Suit off: No <br />
Wetsuit stuck? Yes <br />
Run with bike: No <br />
Jump on bike: No <br />
Getting up to speed: Bad <br />
<br />
Comments:<br />
<br />
Long run up the hill and into the wind was seriously cold. Got my wetsuit off well until I got stuck on my left heal. Had a lot of indecision about what to wear. And they we tough to get on wet feet and arms. Finally decided to ditch the long sleeve shirt and stuffed everything in my bag but couldn't find my glove so pulled it out and still didn't find it until I found it under the towel. Got going and decided to put the gloves on at the mount line. Clomped off and stopped my T1 time then had issues at the mount line getting my gloves on and then clipping in on a slight uphill just couldn't get going to clip the second foot in. Slowest T1 out of the top 6 in my Age group. <br />
<br />
What would you do differently?:<br />
<br />
Make up my mind before hand and not try and go on the fly. Get everything on and go not fiddle and search for stuff. Stayed in 4th in my AG, but fell from 22nd to 28th in my wave and 31st to 38th OA.<br />
<br />
<b>Biking</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2DcuwDYUlVvRZRDKVVo-wnJASTO2DYDpc1uweqtvctZ5dUFrlIb-q-X_UPiuxPUGOwFupFyiUAXCZwt9OYlWi05GcXzMR3kurMN8_WTvc45vBLdVQVi0BE0eX2oh7uUW4rWRXOXBTflg/s1600/Rev3+pocono+Bear.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2DcuwDYUlVvRZRDKVVo-wnJASTO2DYDpc1uweqtvctZ5dUFrlIb-q-X_UPiuxPUGOwFupFyiUAXCZwt9OYlWi05GcXzMR3kurMN8_WTvc45vBLdVQVi0BE0eX2oh7uUW4rWRXOXBTflg/s400/Rev3+pocono+Bear.jpg" /></a></div>01:10:14 | 25 miles | 21.36 mile/hr <br />
Age Group: 3/20 <br />
Overall: 15/146 <br />
Performance: Good <br />
Mile 0- 10: 27:06 22.14 mph Mile 10-25: 43:08 20.86 mph <br />
Wind: Some <br />
Course: Started out with a short ride out of the upper pond park then a short flat until we started about a 4-5 mile high speed downhill with a few short flats and hills until the next segment. THen an out up and back and down to Common Lane. Common lane had a mean hill (section was closed to traffic so it was a bit of a surprise) and then worked our way to River Road and rolling hills to the river and then back to the Inn. Nice shaded and pretty ride. <br />
Road: Rough Dry Cadence: <br />
Turns: Average Cornering: Below average <br />
Gear changes: Good Hills: Average <br />
Race pace: Hard Drinks: Just right <br />
<br />
Comments:<br />
<br />
Start wasn't very good as I mentioned in T1 and I took it easy coming out of the park since the road was full of potholes. And talked with a guy in a yellow vest. We had a woman pass us an my friend said there's the rabbit, here we go and he tried to stay with her. Once we turned on to the main road, I took off and pasted my buddy and never saw him again. I ramped it up on the flat and hit the downhill and sat up but didn't slow down. Was really cold with the relative wind and still being wet. But that helped not think of the speed and the wet pavement in spots. Caught up to a 56 year old guy and the rabbit and went back and forth a bit. Got tot the bottom and slowed up as much as possible for the hard right onto the Park road and then got back to speed. Our threesome added a fourth in as we caught another guy who reminded me of Dean S.. We went back and forth multiple times as I would hammer and get in front of them and then they would come back. After the turn around we dropped the rabbit and added a guy with a NJ kit. Just before we hit the road to Bushkill falls I passed them on the hill and went past for two for good and Dean passed once more before I put him away. The 270 degree turn onto Common Lane was rough and then right into a pothole ridden long and steep hill to grind up once you lost all your momentum. Got to the top and the worked the rollers back in. Some technical downhills and poor road (was scheduled to be repaved after the race). Got to River road and up and down some big rollers including one which I geared out on and had to really grind, but the rest of the hills I did well. Caught a 39 year old and went back and forth with him on River until he pushed ahead. Came to the run course and didn't hit a runner until mile 2 went I saw Adam Furlong. Didn't count too many people ahead of me before the split as we went thought the house development to the Inn and T2.<br />
<br />
What would you do differently?:<br />
<br />
Good ride. Could have got going harder sooner but I felt I paced it well. Noone passed me and stayed in front of me except the 39 year old guy I ran down on the technical section of River Rd. Moved to 3rd in my AG and from 28th to 16th in my wave and from 38th to 21st overall. 3rd fastest bike split faster than everyone in front of me at the time. Fastest was right behind me at T2 and 2nd fastest was a very slow swimmer and runner. Top 10% OA.<br />
<br />
<b>Transition 2</b><br />
<br />
Time: 01:12 <br />
Overall: Good <br />
Riding w/ feet on shoes <br />
Jumping off bike Below average <br />
Running with bike Average <br />
Racking bike Average <br />
Shoe and helmet removal Good <br />
<br />
Comments:<br />
<br />
As slow as T1 was, I had a really quick T2. The guy racked next to me was struggling and I got my shoes off and running shoes on and grabbed my visor and belt left my gloves and arm sleeves on, and went passing my neighbor in T1. Was tied for the fastest T2 out of the top 6 guys in my AG. <br />
<br />
What would you do differently?:<br />
<br />
Not much.<br />
<br />
<b>Running</b> <br />
<br />
00:49:30 | 06.21 miles | 07m 58s min/mile <br />
Age Group: 5/20 <br />
Overall: 38/146 <br />
Performance: Average <br />
Mile 0-3.1: 25:37, 8:16/mile Mile 3.1-6.21: 23:54 7:43/mile <br />
Course: Out and back out through the neighbor hood via a different route, then onto River road and out to the turn around and back. Rolling hills but more uphill on the way out and down hill on the way back. <br />
Keeping cool Good Drinking Just right <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrXhnBCtDUmjtgTAnpf7IoozcwVFTYhLD2qM6hmXz6Xuo0LS-ezHiPyusnujX_qsiZUA1v5a3UDO0_ryMZvVnBvbEMph2ApuKoynVGi7IVs8wqRVrslpZOl2XSVzRSNV5yRsTaNjQx1fM/s1600/Rev+3+Pocono+Finish.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrXhnBCtDUmjtgTAnpf7IoozcwVFTYhLD2qM6hmXz6Xuo0LS-ezHiPyusnujX_qsiZUA1v5a3UDO0_ryMZvVnBvbEMph2ApuKoynVGi7IVs8wqRVrslpZOl2XSVzRSNV5yRsTaNjQx1fM/s400/Rev+3+Pocono+Finish.jpg" /></a></div><br />
Comments:<br />
<br />
I was really not running well coming into this race, in fact I had been running poorly since Williamsburg. But my legs didn't feel too bad early. However my toes were numb which made it feel like I was still in bike shoes. One guy said he was feeling the same thing as he eased past me. Got going at what felt like a good pace. Had the women leader and pace bike and one 40 year old pass me at about mile 2 (he would have the fastest run split of the day) and then another quick 30 year old and a very fast 23 year old woman who was flying. Made it to the turn and had a decent gap. I tried to push it on the way back and take advantage of the downhill. Had another 32 year old and the third place woman pass me as I was catching the Rev 3 jersey of Dan S. Just before I caught him a 43 year old passed me just after the 5 mile sign. I knew this could be a podium spot and tried to stay with him but he kept inching ahead and pulling away. Passed Dan and encouraged him and he was able to stick with me and we pushed each other to the end. In the end that spot was for the podium and he won by 19 secs. Dan passed me back and we finished together with the same time. <br />
<br />
What would you do differently?:<br />
<br />
Run faster. I pulled a negative split but I can run so much faster, but I just didn't have anymore at mile 5. The guy would beat had the fastest bike split by close to 6 min over me was right behind me out of T2, but I pulled away by about 40 second but he came back in at a 7:23 pace to my 7:43 and put me away. 2nd to 4th in my AG, 15th to 21th in my wave and 20th to 26th OA. However given how I had been running, I ran faster than I did at the Saucon Rail Trail 10K, I did about as well as I could expect.<br />
<br />
<br />
<b>Post race</b><br />
<br />
Weight change: % <br />
Overall: Good <br />
Mental exertion [1-5] 4 <br />
Physical exertion [1-5] 4 <br />
Good race? Yes <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNmpS7JzC7-njm4-TMKoEu9UB4UOjI2Cp3QJ1noe80Umw97ZINeLMonf4loMKZhlHoXWfA0yirI3vRT5uQ4b4vLKJbeXmOphm_narjiOhVIlN2SzqSgS2HniGL-2Q7wr9H-vWv5mqIKDw/s1600/Seat+cover.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNmpS7JzC7-njm4-TMKoEu9UB4UOjI2Cp3QJ1noe80Umw97ZINeLMonf4loMKZhlHoXWfA0yirI3vRT5uQ4b4vLKJbeXmOphm_narjiOhVIlN2SzqSgS2HniGL-2Q7wr9H-vWv5mqIKDw/s400/Seat+cover.jpg" /></a></div><b>Warm down:</b><br />
<br />
Got my medal, took a post race picture, got some post race food before the crowds, got my bike, got changed into my sweats, put my bike in my car, came back and manned the Recovery Zone as Stephanie got to bring in her uncle which was very cool. Got my free beer and ate a lot of watermellow, Got my results and was crushed and stayed around for the awards just in case one was in the overall top three.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIimCFj6N-9lrzzjcSF9f_BiCBPdJ9wGQlSJosQUzWaDiQtxB7UUuV39zJDuC56rC-PfKM7HzeV01kcigTt2FvgMxrEuZT00-4oAMAh-EhLUqxDiMsqDdHEu7yxv_JRgOuFgiEE8M0sNA/s1600/Rev3+pocono+medal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIimCFj6N-9lrzzjcSF9f_BiCBPdJ9wGQlSJosQUzWaDiQtxB7UUuV39zJDuC56rC-PfKM7HzeV01kcigTt2FvgMxrEuZT00-4oAMAh-EhLUqxDiMsqDdHEu7yxv_JRgOuFgiEE8M0sNA/s400/Rev3+pocono+medal.jpg" /></a></div>What limited your ability to perform faster:<br />
<br />
Was a really good race, swim, bike, and T2 wise, Ok on the run and really bad in T1. Lost :57 seconds in transition to the guy who beat me by 19 secs. Plus my slow start on the bike fiddling with the gloves and fighting to clip in was likely another 30-45 secs wasted and added to my bike split which was pretty good. Was the highest placing person to not get on a podium. But it was my best OA placing and best AG finish, top 20% AG and OA. And I didn't leave anything on the course, so I was happy with the race.<br />
<br />
<b>Event comments:</b><br />
<br />
Very fun race! Awesome and very scenic course. Water was clean and warm, bike course was awesome, and the run was fully shaded. We had a bear siting with pictures on River Road as the first few cyclist came through. Nice expo with Powerbar, Endless Pools, good food catered by the Inn and generously sized free Beer from the Shawnee Brewery which was very good.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOx63JWlPhlCsOtFAn0Kxz8Wlql7yL1zgIjEk-Xr1BPkykHDvoTKEFMHFB4P5I9ObWpnEmX_lZsUB4S5Ev2YkTO6524ly54j3AYMNZmdwuySbOn9SnKiV0pHubLKIsEIhqk-1FYOqR-0w/s1600/Team+Rev3+at+Pocono.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOx63JWlPhlCsOtFAn0Kxz8Wlql7yL1zgIjEk-Xr1BPkykHDvoTKEFMHFB4P5I9ObWpnEmX_lZsUB4S5Ev2YkTO6524ly54j3AYMNZmdwuySbOn9SnKiV0pHubLKIsEIhqk-1FYOqR-0w/s400/Team+Rev3+at+Pocono.jpg" /></a></div><b>Evaluation</b><br />
<br />
Course challenge Just right <br />
Organized? Yes <br />
Events on-time? Yes <br />
Lots of volunteers? Yes <br />
Plenty of drinks? Yes <br />
Post race activities: Good <br />
Race evaluation [1-5] 5 <br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-27469254605257489722014-09-01T13:00:00.000-04:002014-09-02T19:43:11.799-04:00Saucon Rail Trail 10K Race report<b>Saucon Rail Trail 10K</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5IfhT3hwzu4f-tJt0zC3cm8CbSsxdxdX2g5H1jocrOp1p9aZ3h0LV6aGqxJHHGE65ANg0H5CGPIKxqSquY-5aJqPVM6JPHOdarNdy_opWC7D3c_L_4kSIuQph59FZEhxElF12n1Du6ng/s1600/saucon+rail+trail+10K+2014+swag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5IfhT3hwzu4f-tJt0zC3cm8CbSsxdxdX2g5H1jocrOp1p9aZ3h0LV6aGqxJHHGE65ANg0H5CGPIKxqSquY-5aJqPVM6JPHOdarNdy_opWC7D3c_L_4kSIuQph59FZEhxElF12n1Du6ng/s400/saucon+rail+trail+10K+2014+swag.jpg" /></a></div>Center Valley, Pennsylvania<br />
United States<br />
HCM Foundation - Saucon Rail Trail 10K<br />
80F / 27C<br />
Sunny<br />
<br />
Total Time = 49m 50s<br />
Overall Rank = 65/300<br />
Age Group = M-40-44<br />
Age Group Rank = 13/27<br />
<br />
<b>Pre-race routine:</b><br />
<br />
Got up at my normal Monday time and took out and fed the dogs, then put them away and drove to the race about a 50 min drive. Had 2 vitamin waters and a pack of Belvita for breakfast. Got there registered, got my shirt and socks, went back to the car, visited the bathroom before the final rush, and found a spot for my key in my shoe laces.<br />
<br />
<b>Event warmup:</b><br />
<br />
The kids race started at 8:00, so I followed along behind them as the looped to the finish and then headed back to the start and down the trail about a miles and back. Very easy pace but I was already sweating up a storm, could tell this was going to be a hot and muggy one.<br />
<br />
<br />
<b>Run</b><br />
<br />
<br />
Running <br />
00:49:50 | 06.21 miles | 08m 01s min/mile <br />
Age Group: 13/27 <br />
Overall: 65/300 <br />
Performance: Average <br />
Course: Out and back on the Saucon Rail Trail and then finishing in Upper Saucon Township Park. Slight downhill on the way out and uphill on the way back but nothing really noticeable. <br />
Keeping cool Average Drinking Just right <br />
<br />
Comments:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQsP1g6KVYJW0PBRF8mkgd53bqujMJJG6qBAQ2D73Agi0fpHiaO4O9zXbq2SMoqzKa6MUy1soXqCrzfuWQ3yjqr1Rucd1xLioZ6Ycw1kOFgsFs3HX2cDfMQioIYO5TO4qq_N8qHCYd6TA/s1600/saucon+rail+trail+10K+2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQsP1g6KVYJW0PBRF8mkgd53bqujMJJG6qBAQ2D73Agi0fpHiaO4O9zXbq2SMoqzKa6MUy1soXqCrzfuWQ3yjqr1Rucd1xLioZ6Ycw1kOFgsFs3HX2cDfMQioIYO5TO4qq_N8qHCYd6TA/s400/saucon+rail+trail+10K+2014.jpg" /></a></div>Wasn't feeling very racey all weekend as I I think I am coming down with whatever my wife has, so I started well back in the field and took it easy the first mile. Started feeling out the pace and started moving forward after the half mile, and made some good progress up until mile two, then I started losing spots ona at a time. Didn't have that gear I normally do in these races today and I just started melting in the heat and humidity. I drank at the 2 mile and 4 mile aid stations but I think I was a bit dehydrated at the start and never caught up. I didn't completely fall apart but I never really stepped on the gas either.<br />
<br />
What would you do differently?:<br />
<br />
Not be sick, and treat this as a race not as a catered training run. Think it would have been better mentally if it had rained and I was thinking a lot about the heat and humidity. Was seriously drenched in sweat after.<br />
<br />
<b>Post race</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib2IGhPvKx6BpBubHJuJI9hqo-t76k1eBhkknNlbgVhxU7O3twl0UEflsylNXZhtwRzaFW7kNta61aAnx3hR1pjQNbNEJZ3taSQFco_PBn0PRRCUU7sHoYhPeik_ysp8qUFidS8RNX09U/s1600/saucon+rail+trail+10K+Chris+and+Powerbar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib2IGhPvKx6BpBubHJuJI9hqo-t76k1eBhkknNlbgVhxU7O3twl0UEflsylNXZhtwRzaFW7kNta61aAnx3hR1pjQNbNEJZ3taSQFco_PBn0PRRCUU7sHoYhPeik_ysp8qUFidS8RNX09U/s400/saucon+rail+trail+10K+Chris+and+Powerbar.jpg" /></a></div><b>Warm down:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpGrBhdj9wMiIConwA5WQ1IGpnmvkVoG6Iab031mVlC-UyJ3cJrhVl-JdRM8XDKhpIpo9WAvP_66Ak5A4IsfjfBYqxBTcsXjuv3H79_SLL9NHhVZlcoTObXDb_UAcyC3qphkhdJNtyYrA/s1600/saucon+rail+trail+10K+2014+root+beer+floats.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpGrBhdj9wMiIConwA5WQ1IGpnmvkVoG6Iab031mVlC-UyJ3cJrhVl-JdRM8XDKhpIpo9WAvP_66Ak5A4IsfjfBYqxBTcsXjuv3H79_SLL9NHhVZlcoTObXDb_UAcyC3qphkhdJNtyYrA/s400/saucon+rail+trail+10K+2014+root+beer+floats.jpg" /></a></div>Walked and got my water and a root beer float (best post race treat ever!) and got some water for a few folks who really looked like they were hurting afterwards. Got some watermelon, walked back to the car and got my Iphone and walked back.<br />
<br />
What limited your ability to perform faster:<br />
<br />
Heat, humidity, and just not feeling ready to race this morning. Hope I can turn t around in a few weeks at Rev 3 Pocono.<br />
<br />
<b>Event comments:</b><br />
<br />
Good race! Nice decent sized local race, with a unique feel to it. Custom Race socks, root beer floats afterwards, and Kona ice truck. Nice gravel/dirt trail with three monitored road crossings. Kids race and some very neat awards (Custom painted rail ties) Cool race benefiting the HCM Foundation assisting families of people fighting cancer.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2xmhQDtafAvjdicFdGseHgLj2KvF7nOZRyNFiumK5h4jodLuFi_AZpkIwaJAHcVVdsWVT9QaqfUyJLvvGBLAcApaelSU2bcoABrSkEG88IyaG9pIV_wzg_ws4UGDKXzQsS2JwoS2_WIs/s1600/Saucon+rail+trail+10K+trophies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2xmhQDtafAvjdicFdGseHgLj2KvF7nOZRyNFiumK5h4jodLuFi_AZpkIwaJAHcVVdsWVT9QaqfUyJLvvGBLAcApaelSU2bcoABrSkEG88IyaG9pIV_wzg_ws4UGDKXzQsS2JwoS2_WIs/s400/Saucon+rail+trail+10K+trophies.jpg" /></a></div><br />
Post race <br />
Weight change: % <br />
Overall: Below average <br />
Mental exertion [1-5] 2 <br />
Physical exertion [1-5] 3 <br />
Good race? Ok <br />
<br />
<br />
Evaluation <br />
Course challenge Just right <br />
Organized? Yes <br />
Events on-time? Yes <br />
Lots of volunteers? Yes <br />
Plenty of drinks? Yes <br />
Post race activities: Good <br />
Race evaluation [1-5] 4 <br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-32561288810923186642014-08-31T17:57:00.001-04:002014-08-31T17:57:31.765-04:00More Rev 3 Finish linesNever posted this article/blog from Rev 3 on my blog. I am now up to 30 Rev 3 finish lines and counting.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0YJZpmSItljsllrCIffVtCa7DKNGJLoFqcLJ6t1v8tmmv0xMjvJGixsEw6Yvg6fWIe4arROA2X3uAly4z1Z1oLrGdRPCp_hrQtshKn-BV3hjoWXWnN4bQEEwvTdYg3YelkPn9GZnsmY/s1600/Lil+Rev+Drama.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhO0YJZpmSItljsllrCIffVtCa7DKNGJLoFqcLJ6t1v8tmmv0xMjvJGixsEw6Yvg6fWIe4arROA2X3uAly4z1Z1oLrGdRPCp_hrQtshKn-BV3hjoWXWnN4bQEEwvTdYg3YelkPn9GZnsmY/s400/Lil+Rev+Drama.jpg" /></a></div><br />
Rev 3 Quassy Half 2009, 2010, 2011, 2012, 2013, and 2014<br />
Rev 3 Quassy Olympic 2010, 2011, 2012, 2013, and 2014<br />
Rev 3 Knoxville Olympic 2010, 2012, and 2013<br />
Rev 3 Knoxville Half 2011<br />
Rev 3 Knoxville Age Group Championship Wave (Half-lite) 2014<br />
Rev 3 Williamsburg Olympic 2013 and 2014<br />
Rev 3 South Carolina Half 2011, 2013 (USAT Long Course National Championship)<br />
Rev 3 South Carolina Olympic 2012<br />
Rev 3 Maine Olympic 2012, and 2014<br />
Rev 3 Wisconsin Olympic 2012<br />
Rev 3 Cedar Point Full Rev 2010<br />
Half Full Triathlon Half 2012<br />
Half Full Triathlon Olympic 2013<br />
Rev 3 Glow Runs at Knoxville 2013 and 2014<br />
Rev 3 Glow Run at Quassy 2013<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikteMfcpgRetXrYSzf-_lzchTpg5oNYGHvV-D_RtfkSz91M9CuWwXNzAdn_hz2Vfq7KT-mzaQANXf8dWFXgOo90XuW0zp4sRleb4fnTy35kmBSuSgEKCHcQof8d8WYOj8Ci0VmzrQsdNY/s1600/Knoxville+glow+run+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikteMfcpgRetXrYSzf-_lzchTpg5oNYGHvV-D_RtfkSz91M9CuWwXNzAdn_hz2Vfq7KT-mzaQANXf8dWFXgOo90XuW0zp4sRleb4fnTy35kmBSuSgEKCHcQof8d8WYOj8Ci0VmzrQsdNY/s400/Knoxville+glow+run+2.jpg" /></a></div>Rev 3 Pocono Mountains and Rev 3 South Carolina still on the schedule for 2014, and I am entertaining the thought of Rev 3 Florida. And you know what, it never gets old. :) <br />
<br />
REVITUP!<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJoSqef4vaQLuSbvvmv1qYqV6eJWXfPmInal2_fzeaLCfdhmzY5o48Ir4HHuDRShjLZX4JZbq84-dTEg7ntmqS03U_gG5M2-60Yw9Oe-0i0bmCXZoUqezNj7MEcNOHRTIOgwyMKEuR7F0/s1600/rev3+knoxville+2013+finish+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJoSqef4vaQLuSbvvmv1qYqV6eJWXfPmInal2_fzeaLCfdhmzY5o48Ir4HHuDRShjLZX4JZbq84-dTEg7ntmqS03U_gG5M2-60Yw9Oe-0i0bmCXZoUqezNj7MEcNOHRTIOgwyMKEuR7F0/s400/rev3+knoxville+2013+finish+1.jpg" /></a></div><br />
http://rev3tri.com/2013/07/16/more-rev3-finish-lines-andy-rosebrook/Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-53014858242863755602014-08-25T10:11:00.000-04:002014-08-25T10:11:49.943-04:00Rev 3 Maine 2014- Race Report<br />
Old Orchard Beach, Maine<br />
United States<br />
REVOLUTION3 Triathlon<br />
65F / 18C<br />
Sunny<br />
<br />
Total Time = 2h 34m 2s<br />
Overall Rank = 79/328<br />
Age Group = M 40-44<br />
Age Group Rank = 10/21<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjKBOf2Om_xVDXRcSUnTzPapB3XG45ZUr5-ZxQEybRbFpic7yamuxWnJmYabdde2xYQLVAZ7IcO5n4yy0TgzDDXZWOfv61wyManL-8M5l8xvX13PIyic_EOr_7gwkhyphenhyphenkEN42JUD6GOzw/s1600/Rev3+maine+meal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqjKBOf2Om_xVDXRcSUnTzPapB3XG45ZUr5-ZxQEybRbFpic7yamuxWnJmYabdde2xYQLVAZ7IcO5n4yy0TgzDDXZWOfv61wyManL-8M5l8xvX13PIyic_EOr_7gwkhyphenhyphenkEN42JUD6GOzw/s400/Rev3+maine+meal.jpg" /></a></div><br />
<b>Pre-race routine:</b><br />
<br />
Had a training class in Chattenooga, TN the week before and completely bonked on my last training run on Thursday due to the monster heat wave. Flew back to Philly Friday afternoon, spent a day in my own bed before hitting the road at 7:45am and driving up to Maine. Got there, checked in and racked my bike in transition and then headed to my hotel. Ate,had my CheriBundi, watched Bristol and went to bed.<br />
<br />
<b>Event warmup:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-iWC3APBzAJyzhnI3jnzNBeRW-IbVLAHvbCGvIC3O6bxM586cvgCNw2KhSxSG4zzZCOb95H51CWj5q4wL2LCYqDM9HWNXcimwp4mqBIIO-087qxTMx_x-nFUGbL96BJHbcd_R-ydDpiU/s1600/REV3+Maine+sunrise+2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-iWC3APBzAJyzhnI3jnzNBeRW-IbVLAHvbCGvIC3O6bxM586cvgCNw2KhSxSG4zzZCOb95H51CWj5q4wL2LCYqDM9HWNXcimwp4mqBIIO-087qxTMx_x-nFUGbL96BJHbcd_R-ydDpiU/s400/REV3+Maine+sunrise+2014.jpg" /></a></div>Got up at 4:25am. Made breakfast, packed up and left. Got to the Ballpark with the Rev 3 parking sign at about 5:00am and then hiked my way down to the Transition, about a 1.5 mile walk with my transition backpack. Set up, aired up my tires, hit the porta potties and got my wetsuit on and then headed out to swim start which was about a 10 min walk down the beach. Got there just before the first wave of the half went off. Was very low tide so waded out. Got some help zipping up my wetsuit and waded out in the water, then came back in, After the half waves were done, waded out again and swam a bit. Cold water. Then got out and waited for my wave.<br />
<br />
<b>Swim</b><br />
<br />
00:26:23 | 1500 meters | 01m 46s / 100meters <br />
Age Group: 15/21 <br />
Overall: 135/328 <br />
Performance: Average <br />
Suit: Hurricane Cat 5 full <br />
Course: Out two bouys then parallel to the beach to the pier and then back to the beach. <br />
Start type: Run Plus: Waves <br />
Water temp: 61F / 16C Current: Medium <br />
200M Perf. Below average Remainder: Good <br />
Breathing: Average Drafting: Below average <br />
Waves: Average Navigation: Good <br />
Rounding: Good <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl41n5wT9YLVQxwIx8WtaC3_KUKjAAmD5zIHig7ouZEsZhjWBw_i8ie07x9IjCzJeIspq2qHX2_G8TCGsG0YfVe2lfIakZYJVCz0RwpBOKEWOh888P7QG8bMhO2YT82RDS2oh1G-x8UcE/s1600/REV3+Maine+Swim+start+2014.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl41n5wT9YLVQxwIx8WtaC3_KUKjAAmD5zIHig7ouZEsZhjWBw_i8ie07x9IjCzJeIspq2qHX2_G8TCGsG0YfVe2lfIakZYJVCz0RwpBOKEWOh888P7QG8bMhO2YT82RDS2oh1G-x8UcE/s400/REV3+Maine+Swim+start+2014.jpg" /></a></div>Comments:<br />
<br />
Was a running start so I tried to get to the outside and back. Waded out through the breakers and started swimming. Got tangled up with one guy pretty good until I got outside of him and got going. After that I stayed outside and high about 10 feet above the bouys. Felt like I was swimming pretty good and I got into a good rhythm. Easy rounding of the final turn buoy and it looked like I was at least moving forward the whole time. Ended up way outside on the swim in and had to wade back to the Cone of people so added some extra distance. <br />
<br />
What would you do differently?:<br />
<br />
Not sure. Thought it was a decent swim but my results didn't reflect that. I did basically go in in the back off the wave and slid back from there until I found open water. Could have done the breakers better on both inlet and outlet. <br />
15/21 AG; 40/82 Wave; 135/328 OA<br />
<br />
<b>Transition 1</b> <br />
<br />
Time: 06:00 <br />
Performance: Below average <br />
Cap removal: Below average<br />
Helmet on/Suit off: No <br />
Wetsuit stuck? Yes <br />
Run with bike: No <br />
Jump on bike: No <br />
Getting up to speed: Average <br />
<br />
Comments:<br />
<br />
Long run up a sandy beach the on sidewalks and cobblestones up two blocks across the railroad tracks then a block to transition and then all the way around to the back of transition and then down to my rack. Got to my rack and just couldn't get my wetsuit off my heals. Almost like I forgot how to do it. After that I fought with my socks, loaded my gel in my back pocket and got my helmet on and started out. Took my time thought transition since there were a bunch of people around me clomping out to the mount line. <br />
<br />
What would you do differently?:<br />
<br />
Practice the step method to get my wetsuit off, brain wasn't working, again little sense of urgency in transition. 15th to 17th AG: 40th to 47th Wave: 135th to 154th OA<br />
<br />
<b>Bike</b><br />
<br />
01:09:45 | 25 miles | 21.51 mile/hr <br />
Age Group: 9/21 <br />
Overall: 48/328 <br />
Performance: Good <br />
Miles 0-10: 29:14 (20.52 mph) Miles 10-15: 13:47 (21.77 mph) Miles 15-end: 26:44 (22.44 mph) <br />
Wind: Little <br />
Course: Out and back through some winding roads and neighborhoods. Some rollers and incline mostly on the way out and less on way back. Biggest hill was right at the start climbing out of the beach. <br />
Road: Rough Dry Cadence: <br />
Turns: Average Cornering: Average <br />
Gear changes: Average Hills: Below average <br />
Race pace: Hard Drinks: Just right <br />
<br />
Comments:<br />
<br />
Had a bit of difficulty clipping in but got going and grinded up the first hill and then set sail. Got going in a easy gear to establish a rhythm as we worked our way out of town. Got passed by 1 45 year old, who I caught later, but I was moving forward basically the whole ride. After about 5 miles I dropped into a higher gear and started pushing it. When I had momentum I was flying, but a couple of the short steeper rollers bit me as I tried to grind up it in a heavy gear vice downshifting and keeping momentum. Just before the turn I did a back and forth with a Relay but he left me in the dust so after. Road really well coming in however at on of the busy intersections when you got to the middle lane of traffic and then turn about 100 yards later, I got very confused by what they were telling me and ended up turning the wrong way and had to do a 360 and had 4-5 people pass me who I had to pass again. I was really cranking on that section coming in since I was a bit ticked off. Had the first place Aqua bike in a full skin suit, disc wheel and aero-helmet pass me right before the end. <br />
<br />
What would you do differently?:<br />
<br />
Again the bike felt pretty good. Rode hard passed a ton of people, probably should have taken the get in my back pocket and drank more. Went from 17th to 11th in my AG, 47th to 25th in my wave and 154th to 75th OA. 9th fastest AG split and 48th fastest OA (Last person under 1:10) even with my wrong turn and turn about.<br />
<br />
<b>Transition 2</b><br />
<br />
Time: 01:30 <br />
Overall: Below average <br />
Riding w/ feet on shoes <br />
Jumping off bike Below average <br />
Running with bike Average <br />
Racking bike Average <br />
Shoe and helmet removal Below average <br />
<br />
Comments:<br />
<br />
Usual dismounting challenges for me, but got to my rack and racked well got my helmet off the just couldn't get my bike shoes off. Wasn't coordinated to use my feet to pull them off. Got my running shoes on quick and grabbed my race belt and visor and went.<br />
<br />
What would you do differently?:<br />
<br />
Couldn't get my bike shoes off without sitting down, That had never been a problem before.<br />
<br />
<b>Run</b><br />
<br />
00:50:23 | 06.21 miles | 08m 07s min/mile <br />
Age Group: 11/21 <br />
Overall: 105/328 <br />
Performance: Average <br />
Mile 0 -3.1: 25:35 (8:15/mile) Mile 3.1-end: 24:48 (8:00/mile) <br />
Course: Out of transition across the street down and over, two long gradual climbs down to a dirt trail for an out and back to the turnaround. Back two hills and back into town around transition to the finish line. <br />
Keeping cool Average Drinking Just right <br />
<br />
Comments:<br />
<br />
Started out and my legs felt hollow but Ok, had a few of the fast women and 2-3 guys pass me but I was also slowly moving forward. I latched onto a 29 year old guy and stuck with him until around mule 4.5 and he pulled me to and past one guy in my AG. Tried to push it but my legs just weren't responding, they never really came to me. Passed a Wattie Ink guy and the relay dude from the bike right at the end. Would have been trampled if I had done my blaze roll some opted out.<br />
<br />
What would you do differently?:<br />
<br />
My runs off the bike lately have really been poor. Knoxville and Quassy were great but Williamsburg, Steelman, and today just leave me scratching my head. 3 min slower than 2012.<br />
<br />
<b>Post race</b><br />
Weight change: % <br />
Overall: Average <br />
Mental exertion [1-5] 3 <br />
Physical exertion [1-5] 3 <br />
Good race? Yes <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu4dbbnhtAhU2sSwSfMnZYspE6-VyIFWx1e1bDJ8RqPsYYRg-ykU70J1UvEfKTrVRUg-mhABadjPLATrJwmgYzIZjhNL6oTA9I6zyzlltjlCZRxLysSy3eTAW90EU87e76T28Ij7V-9so/s1600/Rev3+Maine+Recovery.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu4dbbnhtAhU2sSwSfMnZYspE6-VyIFWx1e1bDJ8RqPsYYRg-ykU70J1UvEfKTrVRUg-mhABadjPLATrJwmgYzIZjhNL6oTA9I6zyzlltjlCZRxLysSy3eTAW90EU87e76T28Ij7V-9so/s400/Rev3+Maine+Recovery.jpg" /></a></div><b>Warm down:</b><br />
<br />
Walked around, did the Recovery ZOne, facebooked, and tweeted, got my post race lobster, stayed for the awards then packed up and biked to the parking lot with my transition backpack (up the hill again) and drove home.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh03Wy12WcMno9C4_D7MWnccgO1G8MhquHv4KXnA2_71-vpSwcX55Xd0PaDVp1ufeF-ogOBnmHiNh7FcLO4GkfMz0WbYlHVfTKBNTi_f-eEC_C1SJuZ8zozmGTSC5kHJf2ajyAP2x4E6ig/s1600/Rev3+Maine+Swag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh03Wy12WcMno9C4_D7MWnccgO1G8MhquHv4KXnA2_71-vpSwcX55Xd0PaDVp1ufeF-ogOBnmHiNh7FcLO4GkfMz0WbYlHVfTKBNTi_f-eEC_C1SJuZ8zozmGTSC5kHJf2ajyAP2x4E6ig/s400/Rev3+Maine+Swag.jpg" /></a></div>What limited your ability to perform faster:<br />
<br />
Can't run off the bike lately. Overly tentative at the Swim start again. <br />
It is amazing how much faster the field gets when you offer prize money. My time would have put me on the AG podium last year (with more people in the AG, but this year 2:12 got you 3rd place and 2:16 got 5th place master and a check. Hard to judge this one by the numbers. <br />
<br />
Event comments:<br />
<br />
Great race. The town loves having us there and throws out the red carpet, then course is beautiful, the ocean swim is great, course is fast and the weather has been great each year. Plus the post race lobster was great! Karen Smyers was there and raced and won at age 52! She was the cover girl and wrote the forward on the first Triathlon book I brought 11 years ago.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJgTZdOWIHKhNUSVVXhQ1u_WiQfoVIQChinKVnOpPTBwZiqT1k27P7kl3WlfJ1Es1WCrdMZIb7EZ4hnQ_-xx7WdxjEsO4BvaI1Cojo7IK8vLRSzSqQFHEWenoOq8BRcsHcm0S0bSy5xZo/s1600/Triathlon_101_lg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJgTZdOWIHKhNUSVVXhQ1u_WiQfoVIQChinKVnOpPTBwZiqT1k27P7kl3WlfJ1Es1WCrdMZIb7EZ4hnQ_-xx7WdxjEsO4BvaI1Cojo7IK8vLRSzSqQFHEWenoOq8BRcsHcm0S0bSy5xZo/s400/Triathlon_101_lg.jpg" /></a></div><br />
Evaluation <br />
Course challenge Just right <br />
Organized? Yes <br />
Events on-time? Yes <br />
Lots of volunteers? Yes <br />
Plenty of drinks? Yes <br />
Post race activities: Good <br />
Race evaluation [1-5] 5 <br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-45614250597944627162014-08-15T21:16:00.001-04:002014-08-15T21:16:48.873-04:00Cheribundi 7 Day Challenge: Day 7 Success! Cheribundi 7 day challenge completed<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgchVQrjeCHvawvvl2TpUjJE0fS4kkgJtUKFouXQclzNM7JwvlxHx5Gcl9R8qkg9VFYmuzhuf6Pb-0Jf35Ka5zQZznLhhFp-b8y8HC2aiStHNA2SBa6SCY41HgZ6jx1hudGAMZIFnvbIyY/s1600/cheribundi+swag.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgchVQrjeCHvawvvl2TpUjJE0fS4kkgJtUKFouXQclzNM7JwvlxHx5Gcl9R8qkg9VFYmuzhuf6Pb-0Jf35Ka5zQZznLhhFp-b8y8HC2aiStHNA2SBa6SCY41HgZ6jx1hudGAMZIFnvbIyY/s400/cheribundi+swag.jpg" /></a></div><br />
Lets go back to day 1: One 8 oz bottle of Cheribundi contains 50 cherries. The ingredients are cherry juice and apple juice nothing else. Tart Cherries have one of the highest Oxygen Radical Absorbance Capacity (ORAC) among all so called super foods. Tart cherries do this by offering a high dose of anthocyanins, a specific class of antioxidents shown to battle free radicals and repair cell damage inside the body. Drinking 8 ozs of tart cherry juice for seven days has been shown to increase the body's anthocyanin levels needed to achieve maximum health benefits and feel your best. Red Cherry juice is said to help reduce inflammation, assist in athletic recovery, and help improve your sleep.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibqE3lOviRc4YVwTAVnPe5cO87CQaz8C4CPP9ZxgBjiz3IAOWdKMwKnMKyt-yg5MhLLvMGkNPX7cA776V6pqSveJGXOsnXzfgSVwUafB6IsmWeWjscpXz43nbhQpG-qljpsLNAAzozydQ/s1600/cheribundi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibqE3lOviRc4YVwTAVnPe5cO87CQaz8C4CPP9ZxgBjiz3IAOWdKMwKnMKyt-yg5MhLLvMGkNPX7cA776V6pqSveJGXOsnXzfgSVwUafB6IsmWeWjscpXz43nbhQpG-qljpsLNAAzozydQ/s400/cheribundi.jpg" /></a></div><br />
So how did Cheribundi work for me? If you have been following my blog you already know the answer.<br />
<br />
1) Help reduce Inflamation: Grade A. Prior to the challenge I had a good number of aches and pains in my feet and knees and a sore spot in my calf. The past seven days these pains subsided even with an Olympic Distance Triathlon, 103.4 miles of cycling, 22.6 miles of running, and 1850 yards of swimming.<br />
<br />
2) Help assist in athletic recovery: Grade B+. Day 2 I raced the Steelman Triathlon which featured a fairly hilly ride. I gave max effort and got a 2:09 second PR and a 5 min PR for the course and then helped break down transition. Cheribundi helped my legs snap back fairly quickly. Not quite as good as my NormaTec Boots for recovery but very good for a nutritional product.<br />
<br />
3) Help improve Sleep: Grade A+. Don't think I have had a more restful week of sleep in years. I tend to toss and turn and wake up easily but last week I slept soundly all night long until my alarm (Clock or the four legged one that sleeps next to my bed)went off in the morning. I think this alone would be a successful challenge.<br />
<br />
Overall I am very happy to have had the chance to try Cheribundi this week. Since Cheribundi can be found at Giant Stores and Wholefoods in my area, I know that it will remain a regular part of my diet going forward.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKp1XOKKAWmekkQDNQGv33nOb337Cg98ATeEpw6Gma9xAk-JVzbJfKKhsB7Zn6sawGWPHiL6K6zugtF_Y9OxOvGWYuDfOdoWPiLbOCHa8SGyZrAoQovubEhXTKV1iUe8kwlc0LLYwl-sc/s1600/finish+line.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKp1XOKKAWmekkQDNQGv33nOb337Cg98ATeEpw6Gma9xAk-JVzbJfKKhsB7Zn6sawGWPHiL6K6zugtF_Y9OxOvGWYuDfOdoWPiLbOCHa8SGyZrAoQovubEhXTKV1iUe8kwlc0LLYwl-sc/s400/finish+line.jpg" /></a></div><br />
Cheribundi is endorsed and used by over 90 professional sports teams use Cheribundi including the Dallas Cowboys, the Philadelphia Phillies, New York Rangers, and the Houston Rockets as well as ultra runners like Scott Jurek.Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-55499425218941594332014-08-15T15:20:00.000-04:002014-08-15T15:20:03.928-04:00Steelman Triathlon Race ReportQuakertown, Pennsylvania<br />
United States<br />
Steelman Triathlon<br />
75F / 24C<br />
Sunny<br />
<br />
Total Time = 2h 31m 1s<br />
Overall Rank = 69/400<br />
Age Group = M 40-44<br />
Age Group Rank = 9/43<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT5Jf2i2eNSy8GBPikaQJ_WRgpPuKdEsqEPuIVH8Qgvj1NicDY1uK2M5-DMlqgW7cC0l0OX9ephwkYBV67QK1jlmUbgJ74OXzrlQWh_fZ2geXbFWZOyMsOmxRGWYoicc5VaCLXJLNxajs/s1600/194.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT5Jf2i2eNSy8GBPikaQJ_WRgpPuKdEsqEPuIVH8Qgvj1NicDY1uK2M5-DMlqgW7cC0l0OX9ephwkYBV67QK1jlmUbgJ74OXzrlQWh_fZ2geXbFWZOyMsOmxRGWYoicc5VaCLXJLNxajs/s400/194.JPG" /></a></div><b>Pre-race routine:</b><br />
<br />
Drove up to Lake Nockamixon on Saturday for packet pickup. Changed out both tubes that morning and lubed up my bike and found a bulge on the rear tire. Went over to High Roads at the expo and asked about it but it was a slice in the tire and I needed a new tire. Fortunately they took Credit cards and I got a new tire and had the tech put it on since he already had the bike on the stand to look at it. Then I went for a ride and did one loop of the bike course without my bike shoes and then a loop of the run course. Then drove home. Drank my pre race CheriBundi and Biotta Naturals Beet Juice and went to bed early.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyuUXIorqtE5IxbK78awfIdyF1sk3eHXKbv0XpFGFMkIitku_xOXxivVf74wW3b_jm0Smaw-WJVnMIp6DBsOYZySNJHH1KD8ExtviNZnz5aCWvyrCgSUZ21dPxCoAuZLQ7tHAoiKcccWQ/s1600/174.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyuUXIorqtE5IxbK78awfIdyF1sk3eHXKbv0XpFGFMkIitku_xOXxivVf74wW3b_jm0Smaw-WJVnMIp6DBsOYZySNJHH1KD8ExtviNZnz5aCWvyrCgSUZ21dPxCoAuZLQ7tHAoiKcccWQ/s320/174.JPG" /></a></div><br />
Woke up at 4:15am and got out early getting to the park by 5:25am but still was shut out of the marina so had to park in one of the upper lots, which made bringing everything back to the car afterwards more of a challenge. Walked down to transition found a spot and set up (actually was in the wrong waves racks but didn't see that not that it really mattered as one wave in front of me. Talked to so folks, walked in a mega line for the porta potties and then got my wetsuit on. <br />
<br />
<b>Event warmup:</b><br />
<br />
Did a quick swim out to the first bouy and back and then floated. Water was nice.<br />
<br />
<b>Swim</b><br />
<br />
Time: 26m 23s<br />
Distance: 1500 meters<br />
Pace: 01m 46s / 100 meters<br />
Age Group: 9/43 <br />
Overall: 120/400 <br />
Suit: Blue Seventy Hurricane 5 Full <br />
Course: One loop down cross then up and around the peninsula and to the boat ramp. Nice big clean lake <br />
Start type: Deep Water Plus: Waves <br />
Water temp: 74F / 23C Current: Low <br />
200M Perf. Good Remainder: Good <br />
Breathing: Good Drafting: Below average <br />
Navigation: Average <br />
Rounding: Good <br />
<br />
Comments:<br />
<br />
They told us right before the race that the chips had to be outside of the wetsuits so have to clump up my left suit leg to do that. 110 people in my wave the third wave of the day and all had to funnel 1 wide over the mat then into the water so it took a little while to get every on in the water. I found a spot on the right side fairly far up with some open water so started there. After the picture we were off. I think I only was lightly bumped once as I stayed outside of the traffic and pushed to the first buoy and then got into a nice smooth rhythm. Good steady swim after that point, stayed well outside on the first turn and drifted far left on the down leg and had to angle back but didn't add to much extra and stayed very contact free. as we rounded the peninsula and headed into the pier I was surrounded by green caps (the previous wave so I label that a pretty good swim.<br />
<br />
What would you do differently?:<br />
<br />
Not much. Should have swam more since Williamsburg but it wasn't bad at all.<br />
<br />
<b>Transition 1</b><br />
<br />
Time: 03:15 <br />
Performance: Average <br />
Cap removal: Good Helmet on/ Suit off: <br />
Wetsuit stuck? Yes Run with bike: Yes <br />
Jump on bike: No <br />
Getting up to speed: Average. Trouble clipping in first foot. <br />
<br />
Comments:<br />
<br />
Short jog up the boat ramp to transition, over shot my rack. Pulled off the legs of my wetsuit and flood of water from my left leg where I had to bunch it up. Little problem getting my gel in my suit but pretty good transition.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQOyxY-sN_aH-lzhYyDVA3ivPoSHc6CBwHmI3Xi7eucML7MV8npqHvlbozHGocL1jk2yKpmOL4CBz1IW-iho2Fgc1jcZ29pu4Hr6HF20gadctxm-38w5kpfkraqv3XMMGT4ZPHRy_wBAc/s1600/193.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQOyxY-sN_aH-lzhYyDVA3ivPoSHc6CBwHmI3Xi7eucML7MV8npqHvlbozHGocL1jk2yKpmOL4CBz1IW-iho2Fgc1jcZ29pu4Hr6HF20gadctxm-38w5kpfkraqv3XMMGT4ZPHRy_wBAc/s320/193.JPG" /></a></div><br />
What would you do differently?:<br />
<br />
Might consider taping a single gel to my bike vice fighting to get it in that small pocket.<br />
<br />
<b>Bike</b><br />
<br />
Time: 01:11:56 <br />
Distance: 24.84 miles <br />
Pace: 20.72 mile/hr <br />
Age Group: 6/43 <br />
Overall: 40/400 <br />
Performance: Good <br />
Wind: Some <br />
Course: Starts out with a very steep hill climbing out of the marina and then a slow climb out of the park up to the highway. 2 loops up on the highway each loop had three distinct hills and some rollers the worse was at the top turnaround where you fly down the hill and then have to turn and lose all your momentum and have to go back up. Road was fully closed to traffic which was awesome. <br />
Road: Rough Dry More pothole on road than median. Road closed to traffic. <br />
Turns: Below average Cornering: Average <br />
Gear changes: Good Hills: Good <br />
Race pace: Hard Drinks: Just right <br />
<br />
Comments:<br />
<br />
Started out and boom you are on the marina hill. I stayed seated and in the big ring and just grinded my way up nice and steady but it also helped me get warm. at the top of that hill I got going and had a few people pass me in the park. Avoided the speed plank on the outboard and had a guy with no shirt and a aero helmet pass me. I ended up going back and forth with this guy the rest of the ride as we repassed everyone who passed me in the park. We got another member of out group a guy with a disk wheel and an aero helmet and we passed each other 5-6 times. The course wasn't too crowded during the first loop and I got into a great rhythm but when ever I let down, one of my buddies would pass me back, until I got going again. The second loop was a lot more crowded as the folks from the sprint were coming up. Got very confusing as occasionally someone would pass but you would catch an S on there calf. Unfortunately most of these folks did not understand the whole ride to the right concept. Two lanes of closed traffic (and a very smooth section furthest right but on one occasion I literally had to go over the yellow lines to pass. Lost a lot of momentum at times which messed me up. Coming back up the hard hill had to pass a weaver who almost smacked into me and then was pissed off I didn't give him enough room, good thing I was well past him when I realized what he said. Back into the park there was another speed plank you had to be very careful off as it was on a slight downhill. The ride back to the marina was ok and I braked hard down the hill as the sharp right at the bottom is not a high speed turn. Good ride! <br />
<br />
What would you do differently?:<br />
<br />
I did a lot of weaving the second loop which got me in to a few boxes and forced me to slow. I am programmed to ride as far right as possible but I guess I needed to be more conscious of the fact that there were a lot of less experienced folks in the sprint who just didn't know the rules/etiquette. Did good staying within myself early and building my effort.<br />
<br />
<b>Transition 2</b><br />
<br />
Time: 01:22 <br />
Overall: Good <br />
Riding w/ feet on shoes <br />
Jumping off bike <br />
Running with bike Average <br />
Racking bike Average <br />
Shoe and helmet removal Good <br />
<br />
Comments:<br />
<br />
Nice smooth transition. Found the balloon and didn't overshoot again, had a small issue racking as I missed on my first attempt. Good quick transition and took a last drink from my bike bottle before heading out.<br />
<br />
What would you do differently?:<br />
<br />
Not much.<br />
<br />
<b>Run</b><br />
<br />
Time: 00:48:06<br />
Distance: 06.21 miles<br />
Pace: 07m 45s min/mile <br />
Age Group: 14/43 <br />
Overall: 124/400 <br />
Performance: Below average <br />
Segment 1 : 14:24 Segment 2 : 21:58 Segment 3 : 11:45 <br />
Course: Exit transition from the rear did a quick loop out to the marina jetty and then back to the trails. Paved park trail with a few small rollers winding the way thru the park. The sprint turned just before the road to the fishing pier and the Olympic was just beyond. Then back to the turn for the Olympic for lap 2 and back to the finish loop behind and around the tent. Lots of shade but very crowded. <br />
Keeping cool Average Drinking Not enough <br />
<br />
Comments:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVkuz2YstfSU7bJOvCZXZfl5iM8iwaM7pqKhehQyjw0HOmVAuwuFp7PtI94O5vPuUiJlGofjWmueguzeMeQBI_b48AwgojMcCZgijPiSlPqjC1ywt6zjDEkdkW_verea4H_mwLpYW0Kr0/s1600/181.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVkuz2YstfSU7bJOvCZXZfl5iM8iwaM7pqKhehQyjw0HOmVAuwuFp7PtI94O5vPuUiJlGofjWmueguzeMeQBI_b48AwgojMcCZgijPiSlPqjC1ywt6zjDEkdkW_verea4H_mwLpYW0Kr0/s320/181.JPG" /></a></div>Got started on the run and I tried to let my legs come in an get a good turnover, but It just seemed like it took forever for my legs to show up. The path was absolutely packed. Saw Chris and Stephanie one their way back. My legs finally showed up about 2.5 miles in and I picked up the tempo a bit but still never really was able to shift to the fast gear. Got some water at two of the aid stations but probably should have gone for the Gatorade a bit more. Lots of folks and again very confusing trying to figure out what race people were in. Probably let that get me off my game mentally, but it is hard to get feedback when you are passing and being passed by so many folks.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5W9mz8ZGhIqTSmiCLcip0liJEU_Owag6nGi3UW3okeTQJ1NLAMsq-J4zn5LOS_3I5KVkWmkdYFVIKz3VceF6-f2h5mdJKYOauH-_M8CgcAF58TJZ80lQWc8c3-0HWf_vGfz7GY3Kw7dA/s1600/184.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5W9mz8ZGhIqTSmiCLcip0liJEU_Owag6nGi3UW3okeTQJ1NLAMsq-J4zn5LOS_3I5KVkWmkdYFVIKz3VceF6-f2h5mdJKYOauH-_M8CgcAF58TJZ80lQWc8c3-0HWf_vGfz7GY3Kw7dA/s320/184.JPG" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizml-Id-5ekETer20NPxyYxZEklmWM53O1LLpZC7O1-Lm_HWE3J7OaIH4ZZ8A5DTw_jdr3aMtYRWj9buIVyQyy81pewMEi1CmY04HVxYYrHvw29m3QByE8E8DYU-wvO3-K1LGIkFVwEfs/s1600/192.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizml-Id-5ekETer20NPxyYxZEklmWM53O1LLpZC7O1-Lm_HWE3J7OaIH4ZZ8A5DTw_jdr3aMtYRWj9buIVyQyy81pewMEi1CmY04HVxYYrHvw29m3QByE8E8DYU-wvO3-K1LGIkFVwEfs/s320/192.JPG" /></a></div>What would you do differently?:<br />
<br />
This is a flat and fast run that I ran in the 46s in 2008, so I know I should have been able to go at least that fast this year. Need to stay mentally sharp and go by feel not what I'm seeing. Could have gone sub 2:30 with a decent run.<br />
<br />
<b>Post race</b><br />
<br />
<b>Warm down:</b><br />
<br />
Got my iced towel and the hose shower a then got some food. Got my bike and packed up transition and walked my stuff out and up to the car. Loaded up the car and finished my juice from this morning and headed back down met up with Stephanie and then found Chris for a Team Rev 3 picture. Chris was 3rd OA and won his AG, and Stephanie was 3rd in her AG in the sprint two weeks after IMLP. THey texted the results to your phone which was pretty cool.<br />
<br />
What limited your ability to perform faster:<br />
<br />
A poor run and letting race traffic slow me down mentally and sometimes physically (ie boxing me in) Since was a PR by 2:09 over Rev3 Maine in 2012 and a course PR by over 5 min from 2008. Top 20% OA and top 10 in my AG is a good day!<br />
<br />
Weight change: % <br />
Overall: Average <br />
Mental exertion [1-5] 3 <br />
Physical exertion [1-5] 4 <br />
Good race? Yes <br />
<br />
<b>Event comments:</b><br />
<br />
Good race! 10th annual race, really nice swim and bike course and a fast run course. Lots of shade and great swag. Full sized high quality backpack was bigger and nicer than the ones I got at IMC and IMLP. Cool awards even though I didn't get one.<br />
<br />
Evaluation <br />
Course challenge Just right <br />
Organized? Yes <br />
Events on-time? Yes <br />
Lots of volunteers? Yes <br />
Plenty of drinks? Yes <br />
Post race activities: Average <br />
Race evaluation [1-5] <br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-88705781192290480472014-08-14T22:45:00.001-04:002014-08-14T22:45:33.317-04:00Cheribundi 7 Day Challenge: Day 6Day 6 of my CheriBundi 7 Day Challenge. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAvotN8FZ4vpq8KAXa-eiBHZb-C0-3qK5ifR5oEwmUoeR01mDcNnBu4GytIuc6usl1JqMcB8_Gz_hiuIfWs7jK24lWp-9HQZ4RV6PEBI46OTjken54Y2OaG-0xGigXCFDUdEV7_Z8We7Q/s1600/cherry+lemonade.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAvotN8FZ4vpq8KAXa-eiBHZb-C0-3qK5ifR5oEwmUoeR01mDcNnBu4GytIuc6usl1JqMcB8_Gz_hiuIfWs7jK24lWp-9HQZ4RV6PEBI46OTjken54Y2OaG-0xGigXCFDUdEV7_Z8We7Q/s320/cherry+lemonade.jpg" /></a></div>Slept great again last night. I don't think I have slept this well for an entire week in years. Finally got the chance to run at lunch after missing the last two days for various reasons. Did a Bridge Loop starting with the River Road stretch. Legs felt very good especially after 2 days off an the Cheribundi. Tonight I did a cycling class at the YMCA with Gina subbing for Leanne. Great class, A number of long sustained climbs and a few sprints. My legs remained ache and pain free. Found a receipe for a hot pink Cheribundi smoothie. (Greek yogurt, CheriBundi Light, Biotta Naturals Beet Juice, bannana and ice.)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5048m88b9PpJ7kPF8X1BMsyanpKka831TyacvLqOV11RwjNDUFXb2Rs3F-OnzNg_cNg61bU6-Yq-wSzdNWkAWzXru0eRSfOjEy6jommaNkRr0I7iOIvUat6SSgokoPEQ9hzoSeHnr3GU/s1600/hot+pink+smoothie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5048m88b9PpJ7kPF8X1BMsyanpKka831TyacvLqOV11RwjNDUFXb2Rs3F-OnzNg_cNg61bU6-Yq-wSzdNWkAWzXru0eRSfOjEy6jommaNkRr0I7iOIvUat6SSgokoPEQ9hzoSeHnr3GU/s320/hot+pink+smoothie.jpg" /></a></div>After class, I got changed and headed to Giant to pick up some dog food and chocolate and found the Cheribundi display and got a chance to try some Cheribundi Cheery Lemonade which was delicious. I am really starting to feel good about whether I will be ready for Rev3 Maine in a hair over a week.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR6GXzl3rI7au-MS2uZyYLLEH8Uspv8PktRQClUgUw6NIGtQTW4ws-l-kZhhgoRM09PQYSuvV682Q-wr6FKXXpK2gY_1dQRM4D4jMrLxy12XdPjk0Q0Z0lX3zs5tgUpS1WfTEjz58EcVo/s1600/imagesV7SFME4O.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR6GXzl3rI7au-MS2uZyYLLEH8Uspv8PktRQClUgUw6NIGtQTW4ws-l-kZhhgoRM09PQYSuvV682Q-wr6FKXXpK2gY_1dQRM4D4jMrLxy12XdPjk0Q0Z0lX3zs5tgUpS1WfTEjz58EcVo/s320/imagesV7SFME4O.jpg" /></a></div>Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-54905200810529917742014-08-14T00:23:00.000-04:002014-08-14T00:31:08.094-04:00CheriBundi 7 Day Challenge: Day 5Day 5 of my CheriBundi 7 day challenge. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA_ac0HlmtKaOeshaZrSYBCeDwPjjp8sRqOXWZymIVBxMiEBX_7ZQwRZzWQt8JhX9yPxUFM3Q4NArige7USMl1yE8stLcqsYmEMOtjXBxle1ozEJWnvI1Eey3oTnxXbVAXHJqul3fKtC4/s1600/076.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiA_ac0HlmtKaOeshaZrSYBCeDwPjjp8sRqOXWZymIVBxMiEBX_7ZQwRZzWQt8JhX9yPxUFM3Q4NArige7USMl1yE8stLcqsYmEMOtjXBxle1ozEJWnvI1Eey3oTnxXbVAXHJqul3fKtC4/s400/076.JPG" /></a></div>I got a good spin in last night and slept very hard all night. Work was a day full of meetings interrupted by a quick trip home to get a form for Matt's school which I had to fax in. So no lunch run again. Did another hour ride on the trainer tonight, and my legs are feeling good. <br />
<br />
Got home and went grocery shopping and saw an article in Shape Magazine about the benefits of cherry juice for athletic recovery. http://www.shape.com/lifestyle/mind-and-body/your-speedy-workout-recovery-schedule and this article in Prevention Magazine http://www.prevention.com/food/food-remedies/10-foods-help-fight-inflammation?s=8 <br />
<br />
Looking forward to a nice long lunch run and a ride tomorrow to check for aches and pains. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFMaiC9lM5xbXWWTL4xnN-PDJdWF52h0UENipFArsTGoiZFbFk17yzrfVEW2T1UMgGGsajj3lz3cgKIyDrIEp9sZ2ScKAdAvfXm5DmxLX1ON80OVR7XVzxsibseMdYdQ0ggRHry3DvkI0/s1600/0428_09587.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFMaiC9lM5xbXWWTL4xnN-PDJdWF52h0UENipFArsTGoiZFbFk17yzrfVEW2T1UMgGGsajj3lz3cgKIyDrIEp9sZ2ScKAdAvfXm5DmxLX1ON80OVR7XVzxsibseMdYdQ0ggRHry3DvkI0/s400/0428_09587.jpg" /></a></div>Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-81402251543187856882014-08-12T20:55:00.001-04:002014-08-12T20:55:48.813-04:00Cheribundi 7 Day Challenge: Day 4Day 4 of my 7 day CheriBundi Challenge.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrJCapXF03LeVqG-STm8tDmeny3dvkw6kOwmoWkD_jO0WiE7w-kTXztYEjJUjMfK23ND4CdwFZQLaxc44dv7alLbnYm98fcmeOSsUjpnm2ATQkmKA-bkqPSs-9ZqV5HZWpq5NOq6m3SHk/s1600/198.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrJCapXF03LeVqG-STm8tDmeny3dvkw6kOwmoWkD_jO0WiE7w-kTXztYEjJUjMfK23ND4CdwFZQLaxc44dv7alLbnYm98fcmeOSsUjpnm2ATQkmKA-bkqPSs-9ZqV5HZWpq5NOq6m3SHk/s400/198.JPG" /></a></div>Only had one workout yesterday due to the Ironman Roundtable put on my the Spring Valley Multisport Gators. 4 of the members of our club basically told the story of their day at Lake Placid and offered advice on everything about Lake Placid for the 6 or 7 folks who signed up for the race next year.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyvFxecP-E98qGjf7r5GA5E_3J4I2JMIjkUpj__qJXOA_l3swcxLcbBhKsW6VhO0xR9_YYVMdJlj8TwTW-iaU500CSn_npu0gjKmtdunkcdFLKKmM77HK8Xd1ZyNLcIRjU1CM0AYte53E/s1600/Iphone+7-27-13+100.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyvFxecP-E98qGjf7r5GA5E_3J4I2JMIjkUpj__qJXOA_l3swcxLcbBhKsW6VhO0xR9_YYVMdJlj8TwTW-iaU500CSn_npu0gjKmtdunkcdFLKKmM77HK8Xd1ZyNLcIRjU1CM0AYte53E/s320/Iphone+7-27-13+100.JPG" /></a></div>I came home did my plank and hit the sack and slept soundly the entire night. Tuesday morning it was raining as I took the dogs out and it rained most of the day, so no run at lunch. Was a very low energy afternoon without my run. Got home took care of the dogs and found that Tammy has been joining my on my CheriBundi Challenge as two of my 8oz bottle were now replaced with 2 32 oz bottles in the fridge. Of course, this stuff is too good and good for you not the share! :)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7G9FWs0CL4UifqzJMWiwWMFBjvIuUQRFnGVQER7q8HH9zkbJ3yand6Qn9TbY_XVDL30DR93gzFH7y1xPDl5DITpgiBAo2K-jAt1dXMAZto9ib_LF0q-3yvlp_RsTrz4bh-4w_PZywXXs/s1600/197.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7G9FWs0CL4UifqzJMWiwWMFBjvIuUQRFnGVQER7q8HH9zkbJ3yand6Qn9TbY_XVDL30DR93gzFH7y1xPDl5DITpgiBAo2K-jAt1dXMAZto9ib_LF0q-3yvlp_RsTrz4bh-4w_PZywXXs/s400/197.JPG" /></a></div>No real aches and pains to report but I do feel a bit fatigued. Hopefully a nice spin on the trainer tonight will wake my legs up. Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-85827902398072248162014-08-11T22:03:00.001-04:002014-08-11T22:09:42.844-04:00Cheribundi 7 Day Challenge - Day 3: The day after Steelman Day 3 of the challenge was a pretty good test for Cheribundi. After doing the Steelman Olympic Triathlon yesterday, setting an Olympic Distance PR thanks to a Top 10% OA bike split and then volunteering to help break down transition and all the bike racks, tents, fencing, etc, in the sun; I was pretty likely to have some aches and pains and inflamation to deal with today. I slept like a baby all night, and awoke in the morning to....nothing. No aching feet or knees. Other than the nasty blister on my hand from the mallet, I felt great.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDamdYzRfdpA8wDZT_EEGG_0AWqfrN1E9fblF9goU8PasBklYwit3lP_DWerFxORuyjCMWqkzvJyJqerKeOwPyOo0onPdxPN-KJf_FYMcWxC3R-ZMGCzmW22ioHZrKE-LKc_AcMYUJtmc/s1600/cherries+love.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDamdYzRfdpA8wDZT_EEGG_0AWqfrN1E9fblF9goU8PasBklYwit3lP_DWerFxORuyjCMWqkzvJyJqerKeOwPyOo0onPdxPN-KJf_FYMcWxC3R-ZMGCzmW22ioHZrKE-LKc_AcMYUJtmc/s400/cherries+love.jpg" /></a></div>I only had a lunch run planned today for a workout. I did a 5.43 mile run (River Road Loop) with about 300 ft of climbing. My legs were a bit heavy at first but they seemed to wake up by the end. Just a shakedown pace, but not too bad considering how hard I pushed it yesterday.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_dFy27Pah1KnFrFRxohnPqNMjMAfybHn3Cx5DSDjJciEUjxXyFfEuWmIhWwOFP49IV7LjezqyVHyGqAeYyIQYSe-hkDro48_KYbacaqhXN13fa7He2u9QV0OTfn0ZUQqOEkwRWdVGVuU/s1600/Cheribundi+nutrition.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_dFy27Pah1KnFrFRxohnPqNMjMAfybHn3Cx5DSDjJciEUjxXyFfEuWmIhWwOFP49IV7LjezqyVHyGqAeYyIQYSe-hkDro48_KYbacaqhXN13fa7He2u9QV0OTfn0ZUQqOEkwRWdVGVuU/s320/Cheribundi+nutrition.jpg" /></a></div><br />
I had a visit with my Chiropractor, who is doing a 7 day detox/clense and was complaining a bit about that, but when we looked at what he can eat: Cherries and Apples were on the list, so I recommended he pick up some CheriBundi and Biotta Naturals Beet Juice at Giant. Plus came home and found my wife brought two big bottles of CheriBundi for herself<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3duWkMxvX7qswS5i_niq0RxJVErVh-3ok0Ap8InDYUPBxGtUifHR3UR842qZUtnfiLGeLW_dOERO0JyzElsc5YnpYvT-RicSLjAGYkb_hu2M65axAW09QkruEl7Uyic-Gq3ngtyIH-Fo/s1600/Rev3+maine+meal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3duWkMxvX7qswS5i_niq0RxJVErVh-3ok0Ap8InDYUPBxGtUifHR3UR842qZUtnfiLGeLW_dOERO0JyzElsc5YnpYvT-RicSLjAGYkb_hu2M65axAW09QkruEl7Uyic-Gq3ngtyIH-Fo/s320/Rev3+maine+meal.jpg" /></a></div><br />
Starting to feel really good about Revolution 3 Maine!!Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-62714195034546265772014-08-10T21:50:00.001-04:002014-08-10T21:50:30.104-04:00Cheribundi 7 day Challenge: Day 2Day 2 of the CheriBundi 7 day challenge. Started off very early as my alarm went off at 4:15am so I could hit the road as late as possible to get to the 10th annual Steelman Triathlon at Lake Nockamixon. Only 4.5 hours of sleep, but I can say I did sleep well and felt pretty good. Got to the park at 5:25am and had to park in one of the upper lots and hike with my bike and tri backpack down to the marina. My legs felt pretty refreshed after feeling very heavy and fatigued earlier in the week. <br />
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I did my pre race ritual of Biotta Naturals Beet Juice, a half bottle for 6 days prior to the race in addition to my 2 days worth of CheriBundi Tart Cherry Juice (and a bottle of CheriBundi Restore). I also ate 2 bananas and a pear for a pre race meal. Overall, I felt great. I had a nice smooth swim and rode an aggressive bike leg and a steady but not spectacular run. But my legs felt good the whole time and those nagging aches and pains in my left calf (which I strained last season) and my knees were absent today. I ended up going 2:31:01, an Olympic Distance PR by over 2 minutes and a course PR by over 5 minutes. <br />
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Was it all the CheriBundi, probably not but I'd like to think it helped. Additionally, my Tri Club, The Spring Valley Multisport Gators, volunteered to help stay and help the race director tear down transition and the expo/food tents and load up the truck. Other than a blister, I wasn't stiff or sore at all. Same was true after getting out of the car after an hour plus ride home.<br />
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Overall, I would call day two a success!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTR_z7fguJSLuq8ajpz286F1JHD-On5Ynq2Y8jZCvdcg5ovqX3BZPhkh7v40kvGRb4X4wykflYtN3NIghyphenhyphen0kYZqY8Eqc3LTQH-z8ZcRlHpHCggEo2tD9di-nf50OiRtSBObWS2t-37SaY/s1600/Steelman-Rev3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTR_z7fguJSLuq8ajpz286F1JHD-On5Ynq2Y8jZCvdcg5ovqX3BZPhkh7v40kvGRb4X4wykflYtN3NIghyphenhyphen0kYZqY8Eqc3LTQH-z8ZcRlHpHCggEo2tD9di-nf50OiRtSBObWS2t-37SaY/s320/Steelman-Rev3.jpg" /></a></div>Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-77509161687122930152014-08-09T18:21:00.000-04:002014-08-09T18:21:50.677-04:00Cheribundi 7 day challenge- Day 1Hello everyone.<br />
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I have been pretty bad about updating my blog lately, but I hope to remedy that and introduce myself (and hopefully you) to a new product CheriBundi. I responded to a twitter tweet and was asked if I would like to participate in the 7 day CheriBundi Challenge. Tart Red Cherry juice is said to help reduce inflammation, assist in athletic recovery, and help improve your sleep. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzes7Ju1PFAgpYJlm3Mzd09M9xHpwZLeyK2vwbMgQXV2kxSqnsyoAj-tePP8TXVQ1C2fCCRzPU3NoTbXe9SX6GfDhV1UjVIIpkzB_Hq1zyXzUwczWnVix5OUv9nJABBULdtTq1uKjsY5M/s1600/cheribundi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzes7Ju1PFAgpYJlm3Mzd09M9xHpwZLeyK2vwbMgQXV2kxSqnsyoAj-tePP8TXVQ1C2fCCRzPU3NoTbXe9SX6GfDhV1UjVIIpkzB_Hq1zyXzUwczWnVix5OUv9nJABBULdtTq1uKjsY5M/s400/cheribundi.jpg" /></a></div>Why? One 8 oz bottle of Cheribundi contains 50 cherries. The ingredients are cherry juice and apple juice nothing else. Tart Cherries have one of the highest Oxygen Radical Absorbance Capacity (ORAC) among all so called super foods. Tart cherries do this by offering a high dose of anthocyanins, a specific class of antioxidents shown to battle free radicals and repair cell damage inside the body. Drinking 8 ozs of tart cherry juice for seven days has been shown to increase the body's anthocyanin levels needed to achieve maximum health benefits and feel your best.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHNs8GFsOs8BB2RZ9FiqculvKvn8MKTMfV9qYOUAi8c9O9vxBFdxStJBKC7vERguK13Jw7w9A_PVU5WLQVp-w-efvVNSAeyNyy1JhCgezMazVaOnz0Kmx-A0e8Pm7hvx7epHApvijc5-w/s1600/Cheribundi+nutrition.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHNs8GFsOs8BB2RZ9FiqculvKvn8MKTMfV9qYOUAi8c9O9vxBFdxStJBKC7vERguK13Jw7w9A_PVU5WLQVp-w-efvVNSAeyNyy1JhCgezMazVaOnz0Kmx-A0e8Pm7hvx7epHApvijc5-w/s400/Cheribundi+nutrition.jpg" /></a></div>I am an age group triathlete who is starting to get up there in age, I have found recovery get harder and slower so any product which can naturally help my body recover, I am will to take for a test drive. This week also happens to be my first race back after a month an a half and two week short of one of the races I've circled on my calendar Revolution Three Maine. Plus being the proud owner of two teenagers and two new dogs, I don't tend to get the most restful sleep, so again if this product can help me sleep better. I'll try it.<br />
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Had my first bottle last night. I have had some heavy legs this week as I finished up a couple weeks of hard efforts in training. I am a big fan of cherry juice and love the taste. I think it is best chilled in the refrigerator which tempers the initial blast of tartness. Last night I got woken up several times but I did feel very well rested this morning. Went out to packet pickup, tuned up my bike, and rode a loop of the bike course (in running shoes) and then jogged a loop of the run. Legs felt good not great, but not as heavy either. So far so good.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjih7VNPJGHfXpdoMkgRmsDP_kW66TFSa3YfiUVsbY4poAW1qJGsWm2v2uUTGNxFK5ftOQ82mYoovAQ_phg6oRhNT2UATjVtwzZvAq0MRRSvO5FqE88gSOVW4LtPmwkH1ML86MJD4_Un6c/s1600/7+day+challenge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjih7VNPJGHfXpdoMkgRmsDP_kW66TFSa3YfiUVsbY4poAW1qJGsWm2v2uUTGNxFK5ftOQ82mYoovAQ_phg6oRhNT2UATjVtwzZvAq0MRRSvO5FqE88gSOVW4LtPmwkH1ML86MJD4_Un6c/s400/7+day+challenge.jpg" /></a></div><br />
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Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-5236845931556598222014-02-09T12:24:00.000-05:002014-02-09T12:24:10.524-05:00Biotta Naturals - Legal Juicing.When I was a kid I remember my parents making me sit at the table until I finished my beets. I remember sitting at the table by myself an hour after dinner trying in vain to wait everyone out before finally relenting. So last year, when I heard Team Rev 3 was getting a Beet Juice sponsor, I was less than thrilled.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWde22dsaL2QD7USIXvAEsIr_ftvlsSed_Ae8JCAu8i2v-4FZbxigRSsODvnEc09yZdBecaQFOLvBtg1UUAjq6R_N-atOWREUyNyc_ANVH1EeV9DiOPIIZjbZr8_3CeT-YTWBkeBXhS30/s1600/biotta+naturals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWde22dsaL2QD7USIXvAEsIr_ftvlsSed_Ae8JCAu8i2v-4FZbxigRSsODvnEc09yZdBecaQFOLvBtg1UUAjq6R_N-atOWREUyNyc_ANVH1EeV9DiOPIIZjbZr8_3CeT-YTWBkeBXhS30/s320/biotta+naturals.jpg" /></a></div>But then I met Doug Weiss, and got the opportunity to learn a bit more about Biotta and I started to like what I was hearing. Founded in Switzerland in 1931 by Dr. Hugo Brandenberger, the organic beverage company, Biotta, has remained dedicated to their original goal of producing top-quality juice from fruits and vegetables just as nature intended–fresh from the field into the bottle. Biotta produced and launched their first line of juices in 1957. Over the years, Biotta has farmed more than 1,700 acres of chemical, fertilizer, and toxic-free land — a very rare find among today’s farmland. Along with three generations of family farmers, Biotta has established reliable and scientific organic growing techniques, which leads to a uniquely designed production process, protecting the natural wholesomeness and taste of all ingredients. Biotta juices use only natural and physical processing methods as opposed to commonly used chemical methods. Nothing artificial is added during the manufacturing process. Production routines at Biotta have a direct impact on the quality of the juices: the fewer processing steps the higher the nutritional value.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiomrhoJP3F3F69xur0kg0LAgCuxy_3vR5CHCG9tF6WnzXoWSDD4ihVTHBvEZxkWA45vy1j8h64VF1HMUdl5TLspDpWdJOVh5mQkXgjNLEAO7_puSdbkrNG68y459-ynRdWYRyVF4ka4/s1600/biotta-naturals-beet-juice-1000px.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiomrhoJP3F3F69xur0kg0LAgCuxy_3vR5CHCG9tF6WnzXoWSDD4ihVTHBvEZxkWA45vy1j8h64VF1HMUdl5TLspDpWdJOVh5mQkXgjNLEAO7_puSdbkrNG68y459-ynRdWYRyVF4ka4/s320/biotta-naturals-beet-juice-1000px.png" /></a></div>All Biotta organic juices are made from naturally grown fruits and vegetables. The quality of Biotta’s produce is the foundation of the nutritional value of their juices. All fruits and vegetables are vine/field-ripened and are selected using the highest quality standards in relation to flavor and content. After thorough washing and inspection of the raw materials, the selected fruits and vegetables are placed in a closed manufacturing process. The next time oxygen and the product will meet is when the consumer opens the bottle. This process is one of three key steps that result in Biotta’s quality.<br />
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The second key to Biotta’s quality is juicing. Instead of pressing the fruit or vegetable, where it may lose some nutritional value due to the rough process, Biotta pulls the juice out of the fruits and vegetables through a gentle process called decanter technology. Decanting is a short process of centrifugation (separating the juice from the mash) which takes only a couple of minutes, allowing maximum nutrition to be maintained in all of Biotta’s juices.<br />
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The third and final key to Biotta’s quality is the pasteurization. Biotta juices are pasteurized at a very low temperature, whereas many competitive juices are sterilized at a very high temperature. The low heat levels of the pasteurization process permit Biotta’s juices to retain the high nutritional value, fresh taste and two-year shelf life. Biotta not only believes in producing high quality, functional organic juices, but also places great value on being environmentally conscious: Biotta sells the unusable by-products from the processed fruits and vegetables to farmers for use as organic animal pomace, ensuring that every element of the crop is put to good use; Biotta uses only glass bottles providing the best product protection and allowing for full retention of flavor, content and nutrients as well as recyclability; Biotta’s labels are printed on FSC-certified paper in an effort to meet the social, economic and ecological needs of present and future generations<br />
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I also started to learn about the health benefits of beet juice. Beet Juice is high in nitrates. When dietary nitrate turns into nitric oxide in the body, it reduces the amount of oxygen required to perform exercise. Nitric oxide has many functions in the body, one of the key ones is that it facilitates vasodilation or widening in blood vessels, which promotes increased blood flow and regulates blood pressure. Nitrates also function to help with muscle contractility, glucose and calcium homeostasis and mitochondrial respiration. More research needs to be done in order to understand exactly how nitrates are producing these results, however the results are significant and so far they are worth juicing for!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGHwFW-1Z96r85-_6iGkGkYPxibPu7AyI0rYbNfbj0FgqBvO1QxVcLdQYSz4e8j9AgNcrhJWXy7-SXq-FMj9fF3Ut483RLWkSi6adtw4RWfT6BPiOA5MowhDKfFL5CE3PWTGE7KmJoxKE/s1600/biotta+discount.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGHwFW-1Z96r85-_6iGkGkYPxibPu7AyI0rYbNfbj0FgqBvO1QxVcLdQYSz4e8j9AgNcrhJWXy7-SXq-FMj9fF3Ut483RLWkSi6adtw4RWfT6BPiOA5MowhDKfFL5CE3PWTGE7KmJoxKE/s320/biotta+discount.jpg" /></a></div>With regards to blood pressure, a study published online in the American Heart Association Journal found that blood pressure was lowered within 24 hours in people who took nitrate tablets, and people who drank beetroot juice. This was a follow up to a previous study that wanted to isolate nitrates as the cause for the blood pressure reduction. Study author Amrita Ahluwalia, Professor of Vascular Biology at Queen Mary's William Harvey Research Institute notes, "We showed that beetroot and nitrate capsules are equally effective in lowering blood pressure indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure. We also found that only a small amount of juice is needed —just 250 mL—to have this effect, and that the higher the blood pressure at the start of the study the greater the decrease caused by the nitrate."<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkSISN3JM4w7DiW06186u7jfBt-OvkqSlNImI59ALdv1PBxBSAf0Hpm_CrpibKJhfM4o0FBJiZTPljbl4yzJymAqGZjDIbFxDaEw6m6uIcJN9hTL5bhYV0x5ecG2Ih43AIpHFiKZufqik/s1600/treadmill.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkSISN3JM4w7DiW06186u7jfBt-OvkqSlNImI59ALdv1PBxBSAf0Hpm_CrpibKJhfM4o0FBJiZTPljbl4yzJymAqGZjDIbFxDaEw6m6uIcJN9hTL5bhYV0x5ecG2Ih43AIpHFiKZufqik/s320/treadmill.png" /></a></div>Beet Juice also has been shown in a number of studies to enhance athletic performance in endurance activities. In several tests with cyclists, researchers observed an increase of up to 16% in time to exhaustion, and improved ability to lower oxygen demand to increase power output. As beet juice has been shown to thin blood and reduce blood pressure, it does allow the blood to deliver oxygen to the muscules more efficiently which will impact endurance. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFtpwh_VIonolQaUlaEY1I8w3H3c-Hm_CHhOHe4Y_BMPQskO0vLimrTsgLvLrCmtgVE9YljElEcbl-vRbbWxnO8NXgAsY97Zei4d8w4LLyHogWHIhhVx_n_kHbA3bgZj93wnDT9agS_d4/s1600/rev3+glow+run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFtpwh_VIonolQaUlaEY1I8w3H3c-Hm_CHhOHe4Y_BMPQskO0vLimrTsgLvLrCmtgVE9YljElEcbl-vRbbWxnO8NXgAsY97Zei4d8w4LLyHogWHIhhVx_n_kHbA3bgZj93wnDT9agS_d4/s320/rev3+glow+run.jpg" /></a></div>I decided to put test Biotta Beet juice to the test at the Revolution 3 Quassy weekend last year, to see how it would work for me. I found beet juice mixes very well with out juices including cranberry and cherry juice, which makes it tasty for those who are fans of beets. I drank half a bottle a day for four days before Quassy, did the 5K glow run Friday Night, the Olympic Rev Saturday morning, and the Half Rev Sunday Morning. I definitely could feel the difference, I finished 2nd Overall in the glow run, running a 5K PR and it felt easy, I finished with a course PR in the Olympic (4th time) and had a good time in the Half Rev. I had dehydration issues on Saturday and Sunday which impacted my running (Poor execution of my nutrition plan on the bike legs)which hurt my times, but I was absolutely convinced that Biotta Beet Juice worked for me. As a result, I used it before every major race in 2013 including the USAT Half Max, Rev3 Williamsburg, and Ironman Lake Placid. At the end of the year, I qualified for the Rev3 Age Group Series Championship and achieved my best ever USAT Ranking/score at age 43. Proof is in the pudding Beet Juice certainly can help improve performance.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGxSbQ3Y2NeNG9Lw0r_WfNXSS0aFgy3iCO0NwYv_1Dl2h6sOyrq7UGCipjOq4yBJKKWkeo3xVXusFgZW26ILkKxfgc9Ec6H7vD50pn6fnJ_f86UsVt6CRpFcWpnDaVF8VNCduuspSLRPw/s1600/rev3+hardware.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGxSbQ3Y2NeNG9Lw0r_WfNXSS0aFgy3iCO0NwYv_1Dl2h6sOyrq7UGCipjOq4yBJKKWkeo3xVXusFgZW26ILkKxfgc9Ec6H7vD50pn6fnJ_f86UsVt6CRpFcWpnDaVF8VNCduuspSLRPw/s320/rev3+hardware.jpg" /></a></div>I am now a huge fan of Biotta and Biotta Beet Juice and am excited that I can now find it at national grocery chains such as Giant Foodstores, and Whole Foods. I strongly recommend trying out Biotta Beet Juice and their other products such as Breuss Vegetable, Black Currant, Elderberry, Celery, and many more. Healthy, organic, and may help you improve your performance on race day. Gotta love it. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKRWR2HozX3yEgvtl197_BCDsJJahcCiMCISqtCUhT3Ed6CSlQPioIQu3WCvYgOvD_Q8lDIEO0AEz0D9OxNykVBdXeYgII4qS7V-t4I-e2ir_VwJWqWVxoK4gvNUrG9TcKVgQZHb6obKU/s1600/biotta+juices.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKRWR2HozX3yEgvtl197_BCDsJJahcCiMCISqtCUhT3Ed6CSlQPioIQu3WCvYgOvD_Q8lDIEO0AEz0D9OxNykVBdXeYgII4qS7V-t4I-e2ir_VwJWqWVxoK4gvNUrG9TcKVgQZHb6obKU/s320/biotta+juices.jpg" /></a></div>Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-65766255268273049442013-11-02T16:10:00.001-04:002013-11-02T16:11:43.242-04:00Rev3 South Carolina /USAT Long Course National Championships<br />
Anderson, South Carolina<br />
United States<br />
REVOLUTION3 Triathlon<br />
83F / 28C<br />
Overcast<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilsbhtfrkHWS8EAICBUknvgdsLzGeb4O89rT__R7AQJC5lWIwIMq7UFFFHor9CTG57NFR9IttctLNSw-94eeZIaN8n2ktj0cyAvZOxd1chWaVZ2ZvtVYXJXbsNBh5mCPXXx9Xlv4RDjCc/s1600/USAT+logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilsbhtfrkHWS8EAICBUknvgdsLzGeb4O89rT__R7AQJC5lWIwIMq7UFFFHor9CTG57NFR9IttctLNSw-94eeZIaN8n2ktj0cyAvZOxd1chWaVZ2ZvtVYXJXbsNBh5mCPXXx9Xlv4RDjCc/s400/USAT+logo.jpg" /></a></div><br />
Total Time = 5h 39m 33s<br />
Overall Rank = 178/387<br />
Age Group = M 40-44<br />
Age Group Rank = 25/46<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3ZvyzZfCiYSHJjwWZ5_zxMu6ffr0LQZRe1PUFXMpoZxfHNWFJI5XpFQQcrlGKPAIreVGKdrk9KU3IULUPHWK5fncQIz3TgXiNJ_JE4UY6S7cIFzt_SyYLTyJIclKqc0gT5u-T9pmKNHE/s1600/REV3+SC+logo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3ZvyzZfCiYSHJjwWZ5_zxMu6ffr0LQZRe1PUFXMpoZxfHNWFJI5XpFQQcrlGKPAIreVGKdrk9KU3IULUPHWK5fncQIz3TgXiNJ_JE4UY6S7cIFzt_SyYLTyJIclKqc0gT5u-T9pmKNHE/s400/REV3+SC+logo.jpg" /></a></div><b>Pre-race routine:</b><br />
<iframe src="//player.vimeo.com/video/76996992" width="500" height="281" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe><br />
<br />
This was my first USAT National Championship race and I did have a legitimate qualifying time even though I didn't need to qualify this year (same at Sprint Nationals) Things were looking good until Oct 2nd when I strained my right calf pretty good. A half week of ICE, heat, and COMPEX really didn't help much for Half Full Olympic which I hobbled through. The week leading up to USATs, I decided to try a little spin to see if I should go Aquabike. Felt it the entire ride but it loosened up and felt a lot better afterward. Did that for a week with more COMPEX each day and my calf felt good enough to decide to stick with the Half. Drove down to Anderson in a driving rain storm which turned it into a 12 hour drive. Saturday I checked in about noon drove my bike to Darwin Wright Park and dropped it off in Transition. Talked to a nice local lady with Team in Training then headed back to the Expo. I manned the NormaTec tent and got the entire Auburn Triathlon Team in the boots at one point, watched the Kona webcast coverage on the big screen and watch Michael Lavato doing Sean's job. Had a team/crew dinner and then a team picture and then waited for the Glow run and helped/ cheering everyone in. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilaJOszcadnMHr5zYYsfHm59h-007GriB-Dqm4nX1vH9MsEolLbYsb0TOtjRb1Q38Y69DnQGDqQYYfAkW2v0o1t4eA16Sy0k9OEOtNTjT4ZFgJPaieQwBvKzIMo-Fnf4paoQxr-vJm_dA/s1600/Rev3+sc+2013+AG+team+photo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilaJOszcadnMHr5zYYsfHm59h-007GriB-Dqm4nX1vH9MsEolLbYsb0TOtjRb1Q38Y69DnQGDqQYYfAkW2v0o1t4eA16Sy0k9OEOtNTjT4ZFgJPaieQwBvKzIMo-Fnf4paoQxr-vJm_dA/s400/Rev3+sc+2013+AG+team+photo.jpg" /></a></div><br />
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<b>Event warmup:</b><br />
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Woke up at 5:00am on race morning. Packed everything the night before so just brushed my teeth and had a bottle of Perform and a Performance Gel and a Harvest Bar. On the road by 5:20 and got a good parking spot at the convention center. Set up T2 and then headed to the bus to head down to T1. Had Heidi, Chloe, and Kristin right in front of me on the ride and found out about Maggie's troubles at Kona. Got to T1 walked in the dark to the transition area. Pumped up my tires first thing then set up T1 and sat down and caught a nap. Got up got my wetsuit out trislided my self and hit the potta potties. Had another Performance gel as I got my wetsuit on and got a short swim warmup in. Water was very nice. Did the invocation and National Anthem and head over to the starting area. Was in the second wave. so 5 minutes between waves. Soon the first wave was off and we herded in for wave #2. <br />
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<b>Swim</b><br />
<br />
Time: 37m 37s<br />
Distance: 2112 yards<br />
Pace: 01m 47s / 100 yards<br />
Age Group: 17/46 <br />
Overall: 149/387 <br />
Performance: Average <br />
Suit: Hurricane Cat 5 Full <br />
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Course: Couterclock wise loop from one side of the pennisula to the other. 5 turn bouys to negotiate. Unlike the last two years the lake was full of water The start was way back and the dock was actually in the water and the sandbar/island on the back side was covered. . <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinuQVqwxHV4qv13WlXZVFcqYl2b9fhWZDh5oSSZkPns7p4FKfABiiLSjeIKDBUvOJeJkCKwTpcROpgP5W1NhohDP2xXLwrZFd4b4w4OEXn62iT_U4ezlhpjlG1_GsxouD6Efx-sBqytWQ/s1600/REv3+SC+swin+start.bmp" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinuQVqwxHV4qv13WlXZVFcqYl2b9fhWZDh5oSSZkPns7p4FKfABiiLSjeIKDBUvOJeJkCKwTpcROpgP5W1NhohDP2xXLwrZFd4b4w4OEXn62iT_U4ezlhpjlG1_GsxouD6Efx-sBqytWQ/s400/REv3+SC+swin+start.bmp" /></a></div>Start type: Run Plus: Waves <br />
Water temp: 76F / 24C <br />
Current: Low <br />
200M Perf. Below average <br />
Remainder: Average <br />
Breathing: Average <br />
Drafting: Below average <br />
Navigation: Good <br />
Rounding: Average <br />
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<b>Comments:</b><br />
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This was a National Championship race and there were a lot of serious Type A folks in the start corrall who had to get way up front. I started in the back to the outside and planned to stay outside until the mess calmed down. Well the media boat ended up on the path where I wanted to go. So we took off and I was forced to swim into the major traffic pattern. First 200 yards were very crowded and I got wacked about 6-7 times including a nice goggles swipe which would have been really bad it I didn't tuck it under my cap. Had to dump the water out though. After the first 200 yards I was able to maneuver to the outside and find some open water. FInally got in a rhythm and got swimming. Other than having to dodge the folks from the wave ahead and keep from running over them from that point on it was an easy swim, Had a guy from the wave behind catch me rounding the peninsula tip and those speed demons kept coming for the rest of the swim. Like last week I limited my kicking. Good swim overall but never really got after it.<br />
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<b>What would you do differently?:</b><br />
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Better starting position and a HTFU attitude would have helped. In a field like that I needed to be more aggressive. Felt good though.<br />
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<b>Transition 1</b><br />
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Time: 04m 11s<br />
Performance: Below average <br />
Cap removal: Average <br />
Helmet on/ Suit off: No <br />
Wetsuit stuck? Yes <br />
Run with bike: Yes <br />
Jump on bike: No <br />
Getting up to speed: Below average <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYVd95tc7AiFNZibH2rCj-uzZFk5h6mUyvG0F31h4vgISdz40zTaFrx_1ZWjE5Xqpy-KH4g4OpWAg-f3ur-pQRcIS2_UysOdCHlwfi-cZ2jO0cx_8ETYW-nYHaJ5HecNmxWSKoUHBTZws/s1600/rev3+sC+2013+T1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYVd95tc7AiFNZibH2rCj-uzZFk5h6mUyvG0F31h4vgISdz40zTaFrx_1ZWjE5Xqpy-KH4g4OpWAg-f3ur-pQRcIS2_UysOdCHlwfi-cZ2jO0cx_8ETYW-nYHaJ5HecNmxWSKoUHBTZws/s400/rev3+sC+2013+T1.jpg" /></a></div><b>Comments:</b><br />
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Short run up to transition. Fought with my wetsuit a bit and then really took my time getting my glasses and sunscreen on and shoes, Then fought to get the big Performance Blend pouches into my uniform pockets. Kristin got a picture but it took a while. Trotted to the start and went well ahead of the line to mount. Didn't notice I was now in the small ring.<br />
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<b>What would you do differently?:</b><br />
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Use small gel packs with the small pocks, large ones work fine for bike jerseys and similar type pockets. Lost a bunch of spots 17th to 21st AG and 149th to 174th. Pretty bad.<br />
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<b>Bike</b><br />
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Time: 2h 51m 14s<br />
Distance: 56 miles<br />
Pace: 19.62 mile/hr<br />
Age Group: 23/46 <br />
Overall: 152/387 <br />
Performance: Average <br />
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Splits: First 5 miles 18:18 (16.40 mph) <br />
Mile 5 to mile 32.2 (27.20miles) 1:23:27 (19.56 mph) <br />
Mile 32.2 to mile 56 (23.80 miles) 1:09:29 (20.55 mph)<br />
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Wind: Some <br />
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Course: Winding rolling course through the country side. First 30 miles was into a headwind. Rolling hills through out but none that I would classify as very difficult. Number of technical decents including Millers bend, a quick downhill with a sharp left turn onto a bridge over a creek with a nice drop off on either side right into another climb. After mile 30 you headed back towards Anderson, twisting thru Penbrook? with a ton of turns in order to avoid the railroad tracks which was appreciated. Then back to town over some of the larger hills, past the start area into Anderson itself and highway 81 bypass and then back to the civic center. Joined back up with the Olympic course (which started later) for the last 7 or so miles. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBKbd9-MaBJb_9Olr5pHCQrBJM5htqORLptTq1qlJQbGSf8w0WaZ77hBThCkVSPTbk7Icp_c22Ak13vHKmIl-ioK-vGoLB40R7zO6iPduHqkKk2rEBGMpCGZ0NxfUXwBZHGz-NPveiQsk/s1600/REV3+sc+bike.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBKbd9-MaBJb_9Olr5pHCQrBJM5htqORLptTq1qlJQbGSf8w0WaZ77hBThCkVSPTbk7Icp_c22Ak13vHKmIl-ioK-vGoLB40R7zO6iPduHqkKk2rEBGMpCGZ0NxfUXwBZHGz-NPveiQsk/s400/REV3+sc+bike.jpg" /></a></div>Road: Rough Dry <br />
Turns: Average <br />
Cornering: Average <br />
Gear changes: Good <br />
Hills: Good <br />
Race pace: Hard <br />
Drinks: Not enough <br />
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<b>Comments:</b><br />
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Started out and we started the first few rollers and I wasn't catching any one and getting passed except on the uphills. About 7 miles in I figured out why. I was still in the small ring which I shifted to in T1 per Sean's advice to make sure it would shift and fix it before the race if needed. Well I left it there and until I started bouncing on a downhill I didn't figure it out. Once that was taken care of I was steadily making progress the rest of the ride. This isn't a ride with any monsterious hills but it is constant rolling for 56 miles which is a bit of a challenge. Did a few back and forths with a Tenn Valley Tri guy and a girl with a purple/pink disk wheel. I took the technical downhill very easy and since almost overcooked it at the bottom. I rode really well for the first 90 mins. I hit a few lulls but then my two buddies I was going back and forth with would pass me back and snap me out of it. I really got going on the way back into town and dropped the guy and ended up with a MPH negative split. Really glad to hit the merge up with the Olympic as that was the 7 miles to go marker. Catching some Olympic folks was good for the psyche as while I was going forward it wasn't that much. Rode really well up highway 11 and the last hills and followed my buddy on the pink disc in and found out she was Aquabiking it today. <br />
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<b>What would you do differently?:<br />
</b><br />
I was able to stand and started doing that the second half of the race. Should have check the front gears sooner as I lost a lot of spots but I got most of those back and it helped in the long run I suppose allowing negative splits. Couldn't get my Energy Blends out of my pockets without nearly wrecking so I went without. Did drink every 10 miles. 21st to 23 AG and 174th to 152nd OA.<br />
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<b>Transition 2</b><br />
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Time: 02m 4s<br />
Overall: Average <br />
Jumping off bike: No <br />
Running with bike Average <br />
Racking bike Below average <br />
Shoe and helmet removal Average <br />
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<b>Comments:<br />
</b><br />
Got in and had a long jog down to my rack. Got there to find the guy on the other side had his bike in my rack. Contemplated what to do but remembered the guy to my left was a no show. Quick change after that other than sunscreening.<br />
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<b>What would you do differently?:</b><br />
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Was an OK transition after figuring out the racking issue which was beyond my control. Should have beat the other guy to T2. Maintained 23rd in my AG and dropped from 152nd to 154th OA.<br />
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<b>Run</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhflvbof8_d9iZfDTDhBeOUvI4Rh3OEZLUJBmGbsA3xSDoGKq61fB_I4tdaIs93ybAGtWZDz_Mxtr0k268TDGcnN17tV5BhVVD4fD5sReelSKNJ5bZioLWGTdnhPgmDv74AJonT2T_bsaI/s1600/Rev3+SC+2013+finish+%237.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhflvbof8_d9iZfDTDhBeOUvI4Rh3OEZLUJBmGbsA3xSDoGKq61fB_I4tdaIs93ybAGtWZDz_Mxtr0k268TDGcnN17tV5BhVVD4fD5sReelSKNJ5bZioLWGTdnhPgmDv74AJonT2T_bsaI/s400/Rev3+SC+2013+finish+%237.jpg" /></a></div><br />
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Time: 2h 04m 28s<br />
Distance: 13.1 miles<br />
Pace: 09m 30s min/mile<br />
Age Group: 25/46 <br />
Overall: 178/387 <br />
Performance: Average <br />
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Splits: First 3.63 miles 31:19 (8:36/mile) <br />
Next 6.69 miles 1:02:58 (9:25/Mile) <br />
Next 0.54 miles 4:36 (8:41/mile) <br />
Last 2.25 miles 25:35 (11:25/mile) Don't think the distances for the 2nd and 4th were right, distance from the post turn around timing mat to the finish was closer to 2.5 at least. I was slow but not that slow. <br />
<br />
Course: Two loop course different from both the last two years since there was a carnival in a section of last years run course. Looped through the conventions center and sports complex to Civic Center Drive up to Martin Luther King Dr past the Convention Center entrance up a hill to a residential street to a divided highway for and up and back segment. Olympic turns first then the half. Then back to the Convention Center entrance. Up and down to the corner and down to the finish chute or start of second lap. <br />
<br />
Keeping cool Average <br />
Drinking Just right <br />
<br />
<b>Comments:<br />
</b><br />
This was the big question mark and as I got going I was glad to find my legs felt OK or at least as good as they should after 56 miles of rolling hills. I let my legs come in for the first mile and was running farly well. The little rolling hills were actually pretty challenging. Did start getting hotter. The first loop I hung in well and saw Josh coming back. Made the end of the first turn around and felt decent. Not a lot of pop in my legs but for not running most of the last few weeks it was good. The little hill after the entrance to the convention center was tough and then down to start lap #2 as a few folks were finishing up was a bit demoralizing. Legs started to tighten up a bit the second loop and I was more in iron distance mode than race mode for the second loop. Did go back and forth with a few folks mainly do to running the water stations. I didn't have a Energy Blend on the bike and I don't do gels on the run so I finally bonked the last segment. However I did manage to pass someone in my AG am sneak into the top 25. Down to the finish chute and got called in my Sean.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Not pull my calf 9 days before. Wasn't really able to race but at least I was able to run this week. Needed to do better nutrition wise on the bike since my tank hit Empty pretty hard. Only had coke at one aid station maybe should have got to that more often. 23rd to 25th in my AG and 154th to 178th on the run.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJWO2BFp9HJdUQIMuP1sHrT-jz7U6hyphenhyphenvBCSXHdrWuRuedbfoB4x7mnmb3VoPuJ4TU2ULGoD2G68Yrv9xM4WX-nzvcSaWFRvc3THDh4hGRqvGS1hrjKqjazLXuRIp_Qy85QDzeHzV5M1M/s1600/Rev3+SC+2013+finish+%234.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJWO2BFp9HJdUQIMuP1sHrT-jz7U6hyphenhyphenvBCSXHdrWuRuedbfoB4x7mnmb3VoPuJ4TU2ULGoD2G68Yrv9xM4WX-nzvcSaWFRvc3THDh4hGRqvGS1hrjKqjazLXuRIp_Qy85QDzeHzV5M1M/s400/Rev3+SC+2013+finish+%234.jpg" /></a></div><br />
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<b>Post race</b><br />
<br />
<b>Warm down:</b><br />
<br />
Got my water and medal and ice water soak towel. Got some food and shuffled down to the team tent. Ate then returned my chip and went to T2 to pack my stuff. They brought the T1 and dry clothes bags right to our racks which was awesome. Packed up the car. Walked back and gave back my chip and then visited the Norma Tec tent. They were having some issues with two set of boots. One wasn't reset/turned off so I fixed and used it for 20 min. Other one had a flat segment so it won't get out of the inflation stage. Did the NormaTec tent the res of the afternoon and then broke everything down as we cheered in the last few finishers and then got to be part of the final finisher ceremony.<br />
<br />
<b>What limited your ability to perform faster:</b><br />
<br />
Wasn't in the best racing mindset and then poor nutrition on the bike caught up to me at the end of the run. <br />
<br />
<b>Event comments:</b><br />
<br />
By finishing 25th I was eligible for a roll down spot to the AG Worlds in China next year. Great race with the Collegate Championships and the USAT Nationals and Anderson is a great community. Clemson had a home game this weekend so the whole town was hyped and made for a cool atmosphere. Throw in the Lil Rev Adventure race and Glow run and it was a cool weekend. Plus the worst wetsuit contest!<br />
<iframe src="//player.vimeo.com/video/76765209" width="500" height="281" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe><br />
<br />
<iframe src="//player.vimeo.com/video/76986273" width="500" height="281" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com2tag:blogger.com,1999:blog-7198562526952336293.post-2314384286490411772013-11-02T15:24:00.000-04:002013-11-02T15:25:07.491-04:00Half Full Triathlon 2013- Team Fight<br />
Ellicott City, Maryland<br />
United States<br />
REVOLUTION3 Triathlon<br />
78F / 26C<br />
Sunny<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV_XDq-XvSR_xmkRA9st-pyZ_x-6pal02cOXaSucrfV-lRVFsNTUNuYzbqW_-a2jlbY1hXIxeFxMxLleIrgZIX2trWy2FJbY_ev06lz4LNTxcglJNvIe_tDcG7EekrmIP0ziqKLVV-y2I/s1600/half+full+finish+2013+%236.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV_XDq-XvSR_xmkRA9st-pyZ_x-6pal02cOXaSucrfV-lRVFsNTUNuYzbqW_-a2jlbY1hXIxeFxMxLleIrgZIX2trWy2FJbY_ev06lz4LNTxcglJNvIe_tDcG7EekrmIP0ziqKLVV-y2I/s320/half+full+finish+2013+%236.jpg" /></a></div>Total Time = 2h 44m 57s<br />
Overall Rank = 68/368<br />
Age Group = M 40-44<br />
Age Group Rank = 14/33<br />
<br />
<b>Pre-race routine:</b><br />
<br />
Revolution3 and the Ulman Cancer Fund for Young Adults Welcomes You to Howard County, Maryland! <br />
<br />
Welcome triathletes, volunteers, spectators and families to the Rev3 Half Full Triathlon! We are in our third year with the Ulman Cancer Fund for Young Adults and the Half Full Triathlon and this is the first year that the Half Full is part of the Rev3 Series. We are more than excited to be working with the Ulman Cancer Fund and Half Full. You will see that the Half is not quite a 70.3 but is instead a 70.0 this is to represent the 70,000 young adults affected by cancer every year. 70,000 is the estimated number of young adults diagnosed with cancer each year. This is a statistic that needs people’s attention. The Half Full Triathlon will help make the young adult cancer issue a priority and together we can improve the 70,000 statistic. With every mile you race you’re helping support this population of young people battling cancer. <br />
<br />
Thank you for choosing Half Full Triathlon. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiQwNlYcrlm4_jfSNwqXZ_Lupz7f4oZbXQAGyeuEvTAhBqATTgNGHt5K1VL2zcbxlh4KCNo6uEfeY3wlChErK2C1WmkGxZweA3P_-d8hRX3sVlwgni3hpH6Z3x5ITgLr7gCWxgDea38fo/s1600/Rev3+half+full+tri.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiQwNlYcrlm4_jfSNwqXZ_Lupz7f4oZbXQAGyeuEvTAhBqATTgNGHt5K1VL2zcbxlh4KCNo6uEfeY3wlChErK2C1WmkGxZweA3P_-d8hRX3sVlwgni3hpH6Z3x5ITgLr7gCWxgDea38fo/s320/Rev3+half+full+tri.jpg" /></a></div>This was supposed to be my first big race after IM Lake Placid back in July. I recovered well and was feeling really, really good going in to the week before the race. Then came the government shutdown and the stress associated with that and then the Wednesday before the race I am doing an easy mid day run and bang my calf clamps up hard. Had to walk and was barely able to hobble home. I had strained my calf before IM LP by stepping in a sewer grate and guess what came back with a vengeance. Had new shoes was tapering but I still pulled it on an easy run. Iced and COMPEXed it for the next few days and headed down Saturday afternoon. Hoped I could recover like I did for IMLP but I had 3 fewer days. Well this race was supposed to be about the Ulman Cancer Fund, beating cancer and fighting so I decided I would swim and bike and just take whatever the run dealt me. <br />
<br />
<br />
<b>Event warmup:</b><br />
<br />
Got up at 5:00 am. Had a Powerbar Performance Energy Blend, and a Harvest Energy Bar for breakfast and headed to the race site. Could still feel a big knot in my leg so the enthusian was gone, Set up my transition area, got my wetsuit half on hit the potta potties and headed down early to the start. Observed the pre race speeches and ceremonies and shuffled to the sign for 40-44. The 6 waves of college kids, then the survivor's wave, and Team Fight wave, then we were up. <br />
<br />
<b>Swim</b><br />
<br />
Time: 26m 16s<br />
Distance: 1630 yards<br />
Pace: 01m 37s / 100 yards<br />
<br />
<b>Comments:</b><br />
<br />
Settled in to the back of the line since is was a time trial start, position didn't really matter. Was in the twosome in front of the CAF athlete with one leg and a great attitude which did rub off. I was going to do whatever my leg would allow. Got a big hug from our cancer survivor starters and off we went. Got a good clean start and got into a quick rhythm. Swim was a lot like Lake Placid, I just barely kicked but pulled my way forward to the next group and the next. Really felt good and felt like I was passing people the whole time. Got a bit far to the inside on the last leg (too far to middle) and had to be herded back left to the boat dock and ended on the non carpeted side. <br />
<br />
<b>What would you do differently?:<br />
</b><br />
Really good swim for me. The last I try to kick the better my swims seem to be. Was 3:21 faster( 29:37 vs 26:16) than last year (Both races swim the same distance.) Other than swimming too far inside and adding distance on the last leg, I would change too much. <br />
<br />
<b>Transition 1</b><br />
<br />
Time: 04m 12s<br />
<br />
<b>Comments:</b><br />
<br />
Long run uphill to transition on concrete then grass. Could felt the knot in my calf didn't loosen up after the swim, so I ran slow. Took my time with my wetsuit and got a nice methodical transition. Then slowly walked/trotted my bike to the mount line.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Not pull my calf 3.5 days before a race. Lost a bunch of spots 10th to 15th in my AG and 59th to 76th OA<br />
<br />
<b>Bike</b><br />
<br />
Time: 1h 17m 6s<br />
Distance: 25 miles<br />
Pace: 19.46 mile/hr<br />
<br />
<b>Comments:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMiqhjtCcaT0RQ2NPUCvUdt3IRdZ5lCeT-euxC-gRZKVI-B_J6Yb0neNNMb_XpEdbOSnowBUzOL2k3wd5kXw3nScZXugibHgSc7LyXhC22z0cv9LbbPjqcThYDp-cerVPeODyhTwownFE/s1600/half+full+bike+in.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMiqhjtCcaT0RQ2NPUCvUdt3IRdZ5lCeT-euxC-gRZKVI-B_J6Yb0neNNMb_XpEdbOSnowBUzOL2k3wd5kXw3nScZXugibHgSc7LyXhC22z0cv9LbbPjqcThYDp-cerVPeODyhTwownFE/s320/half+full+bike+in.jpg" /></a></div>It was actually foggy for most of the bike which was good. Got clipped in and got going and had a 69 year old pass me right of the bat, but this was the same guy from Williamsburg and can really bike. I could feel my calf on the hills but if I stayed aero I could avoid putting too much pressure on it. Standing was out. Found a good tempo and steadily grinded out a good pace. Even though I couldn't stand or sit up I still was riding the hills pretty well, I was making go progress and it always felt good to pass the college kids who started a few waves in front of us. <br />
<br />
<b>What would you do differently?:</b><br />
<br />
Was feeling out what my body could safely do for a good chunk of the early miles so even in my condition I could have hammered it a bit more but it was still a good ride considering. Went from 15th to 12th in my AG and 76th to 56th OA.<br />
<br />
<b>Transition 2</b><br />
<br />
Time: 01m 33s<br />
<br />
<b>Comments:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT5pA_t19c47LQmMQtlgzM9S4PyJiBT3PDCsGN5Ky1reZxy1-NUXZSH6fVk4TCy5unikdvGZCYDo4w2POdUXQhObYDC_9gImBRh4Kl2tKYTGpE5yIeft9Kh-EfvSrxenX9wKJw1Uf3CDI/s1600/half+full+bike+in+%232.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT5pA_t19c47LQmMQtlgzM9S4PyJiBT3PDCsGN5Ky1reZxy1-NUXZSH6fVk4TCy5unikdvGZCYDo4w2POdUXQhObYDC_9gImBRh4Kl2tKYTGpE5yIeft9Kh-EfvSrxenX9wKJw1Uf3CDI/s320/half+full+bike+in+%232.jpg" /></a></div>It is always a good sign when the bike rack your age group is in is basically empty. But I turned in too early and when I got to my rack the idiot on the other side put his wetsuit on the rack where my tire goes. SO had to move that and balance my bike before racking. Other than than I put on sunscreen and got shoes changed and went.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Can't do much about my rack mate and going down the wrong row was a brain fart and I had a good landmark (row E). Good transition. <br />
12th to 13th AG and 56th to 57th OA<br />
<br />
<b>Run</b><br />
<br />
Time: 55m 51s<br />
Distance: 6.5 miles<br />
Pace: 08m 35s min/mile<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4mtgXL1VMSatDOYgVc8H_84TW0x1LcfRa7PUjJPPgqbbfiCrdUyiedKKyORWFLFpFwOU2Rq0CVwe82ovDJvYd96rR1WqPWZqF8INHEr_XUn4cfltfLWR02L8ofU_gvEDegh3WKYWvsg8/s1600/half+full+finish+2013+%231.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4mtgXL1VMSatDOYgVc8H_84TW0x1LcfRa7PUjJPPgqbbfiCrdUyiedKKyORWFLFpFwOU2Rq0CVwe82ovDJvYd96rR1WqPWZqF8INHEr_XUn4cfltfLWR02L8ofU_gvEDegh3WKYWvsg8/s320/half+full+finish+2013+%231.jpg" /></a></div><b>Comments:</b><br />
<br />
Well right from the start this was clear it was going to be a struggle. The knot was getting bigger. Couldn't push off my right leg much at all so speed was out. I found a way to shuffle and minimize the strain on my leg and reminded myself this was about finishing and struggling and fighting to get to the finish just like those folks with the yellow bids. Got right to the point of clamping up on the hill out of the park but it held off and I shuffled on. Worked up and through the neighborhoods where I was having my best run ever last year. I passed a couple of people on the way out but every time I tried to pick up the tempo, my calf twinged and reminded me of the speed limit. The jog through the upper park went well and soon it was back towards Centenial. The two big hill on the way back in were rough but I kept shuffling and passed a few college kids and even someone in my A/G and another team fight person. Got back into the park and my calf really started to act up. but I was just a half mile to go so I modified my shuffle and slowly got around the lake and up to the finish chute. Wasn't pretty but I got it done.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
This race was about a lot more than times or winning and losing, it was about overcoming obsticles and fighting the good fight. Finshing this race is was very meaningful as I was racing in Honor of my Dad a cancer survivor for 5 years now and for Debby W. who lost her fight Sept 30th 2013. I really wanted to honor them with a great race and maybe a podium but I would be dammed if I was going to DNF, if nothing else I would honor them by seeing this race to its end. So that it what I did! 13th to 14th AG and 57th to 68th OA, so at least I limited the damage.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDa_w-Q-ERMnboEgAlKoSlwVJzRtG5MD4L1biOYBw1l1Z02lG72elO2DXoEIItV_Ys-3kj7StH_KORHWHRcuAo5ycYQwMZ0O9S8li7P_6c-tROblzjaxTdTaRghs0m4CtLhnFMQybEHyE/s1600/half+full+finish+2013+%233.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDa_w-Q-ERMnboEgAlKoSlwVJzRtG5MD4L1biOYBw1l1Z02lG72elO2DXoEIItV_Ys-3kj7StH_KORHWHRcuAo5ycYQwMZ0O9S8li7P_6c-tROblzjaxTdTaRghs0m4CtLhnFMQybEHyE/s320/half+full+finish+2013+%233.jpg" /></a></div><b>Post race</b><br />
<br />
<b>Warm down:</b><br />
<br />
Got a picture and got some post race food and plopped on the ground near the Team Fight tent. After eating I checked out my results and saw I fished 14th in my AG and didn't even help my Rev3 AG series standings (have two 13th place finished at Knoxville and Quazzy). Packed up and loaded the car and headed home. Saw Susan on the bike making the turn towards the park. <br />
<br />
<b>What limited your ability to perform faster:</b><br />
<br />
Pulled/strained calf just sunk a great swim and a decent bike. Should have been able to go about 10-15 min faster if I was right. But it wasn't meant to be. COMPEX did a great job to get me to the starting line and finish line.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyWmz0UQdQKstW44eH1Z9YQurDKSFFyA6PuBvcMa7ogZ3Q2IQH2jiycxNoFdMFTfUg4cNqmKR-b-3Cuwf8vVreFOAvFw6vseiPRqrgX_NsinWWkGJKs5lbeCZlNzgwCXIicB0LZQYCb7k/s1600/bag+cancer.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyWmz0UQdQKstW44eH1Z9YQurDKSFFyA6PuBvcMa7ogZ3Q2IQH2jiycxNoFdMFTfUg4cNqmKR-b-3Cuwf8vVreFOAvFw6vseiPRqrgX_NsinWWkGJKs5lbeCZlNzgwCXIicB0LZQYCb7k/s320/bag+cancer.png" /></a></div><b>Event comments:<br />
</b><br />
Great race and a great cause and for once a great weather day. <br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-78150384178843536962013-08-03T22:40:00.000-04:002013-08-03T22:40:17.550-04:00Ironman Lake Placid Race Report- Rocking the R!<br />
Lake Placid, New York<br />
United States<br />
World Triathlon Corporation<br />
73F / 23C<br />
Precipitation<br />
Total Time = 13h 35m 30s<br />
Overall Rank = 1355/2536<br />
Age Group = M 40-44<br />
Age Group Rank = 248/397<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj61zEKTchgi1u_3FbYuoAqX8uClO4z55vYB-lUdvknV8yFopAFGVv8SLx9jIvZuWE4GAu_5VuvHgyB4MfLfZUj2xbv6GngroaDcOLjc80wM63bQFAI6ynODbYe-X6ZDqMqg0xN4NmNxYc/s1600/0428_74108.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj61zEKTchgi1u_3FbYuoAqX8uClO4z55vYB-lUdvknV8yFopAFGVv8SLx9jIvZuWE4GAu_5VuvHgyB4MfLfZUj2xbv6GngroaDcOLjc80wM63bQFAI6ynODbYe-X6ZDqMqg0xN4NmNxYc/s400/0428_74108.jpg" /></a> <br />
<br />
<b>Pre-race routine:</b><br />
<br />
Iron distance racing is a journey with a quite important destination. This was the 7th time I've taken on this journey. Each time the challenge is unique and often time unexpected. I had done an Iron Distance race once a year from 2006 until 2011. After that race, I decided I needed a break, so 2012 I decided to focus on Olympic distance races and I found my skill set, although I may not want to admit it, are more suited to shorter faster racing. 2012 was somewhat of a break through year for me as I PR at the Olympic distance (several times), PRed at the Half Iron Distance, scored my first top 10 finish in my AG and followed it up with 3 more at decent sized races (6th Rev 3 Wisconsin, 5th Rev 3 Maine, 7th Half Full 70, and 6th Rev 3 South Carolina). But in July, I found myself watching one of the Iron Distance races I still wanted to do, Lake Placid following Jacqui Gordon and several other of my REV3 and BT teammates and I knew if this race had spots available at 12:01 EST the next day, I was signing up. They did and I did. As 2012 came to an end, I spent a lot of time on the bike and was running great, so I focused in the off season on working on my swim leg. 2013 was an interesting year in January I felt something wrong with my right foot and then got to spent the next 2 month not running due to a tendon issue. While I couldn't run, I did take advantage of the opportunity to swim and quadrupled my yardage. My foot finally healed by May for a nervous Olympic at Rev 3 Knoxville in the rain, then did the Rev3 Quassy triple with a great 5K, dehydrated on the Olympic (but top 20% in my AG on a bad day :), and struggled through the run on the half the last day). My last race prior to Lake Placid Rev 3 Williamsburg, I ripped off a monster bike leg and decent run, but then discovered a broken toe on my right foot. More time off. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF6dc6j_y6bQJts-DakFvnIdA9TVQDMtSKowGrG1OIAF7ADhE3EgP0aJPewFCza_PaYxx0EKd6Mi8vh37_gm4S18cFfpZV1Qoxn5KrHx4I8rlfXi_sCt4DwmZyN0wEHYu0QStb9b-1b2g/s1600/Iphone+7-27-13+100.JPG" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF6dc6j_y6bQJts-DakFvnIdA9TVQDMtSKowGrG1OIAF7ADhE3EgP0aJPewFCza_PaYxx0EKd6Mi8vh37_gm4S18cFfpZV1Qoxn5KrHx4I8rlfXi_sCt4DwmZyN0wEHYu0QStb9b-1b2g/s320/Iphone+7-27-13+100.JPG" /></a><br />
Came back and was feeling good through the summer heat and humidity, but Monday before Lake Placid I did a short run and got my foot caught in a sewer drain and yanked it pretty good. later that day my calf (right calf off course) started hurting. Foolishly the next day I went for a short run to test it out and it cramped hard on me. Minor strain/pull but the week before and Iron Distance just crushed me. I took the rest of the week off and used my COMPEX, and iced and hoped. Drove up to lake Placid on Friday, and was just blow away how cool the area is. Checked in and then had to walk back to my car to put away my backpack (no Backpacks allowed at the welcome banquet thanks to those AHs in Boston- Understandable). The banquet was incredible for me. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge0h_-M-iuB2IgsiDTVDtIYUHrJWzt12Qz9Ko9ctxPvrjcxl-phv10pqrI1vPRLjL-70phXDilFChp2tRvRNxds4MQuYA1mzAcYJGvnE110v7qnBMde0Y9hfRAUWHFp_1xtNgkS-W3m_E/s1600/417108_10150590891594139_16313679138_9183944_852920353_n.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge0h_-M-iuB2IgsiDTVDtIYUHrJWzt12Qz9Ko9ctxPvrjcxl-phv10pqrI1vPRLjL-70phXDilFChp2tRvRNxds4MQuYA1mzAcYJGvnE110v7qnBMde0Y9hfRAUWHFp_1xtNgkS-W3m_E/s320/417108_10150590891594139_16313679138_9183944_852920353_n.jpg" /></a><br />
I remember 1980 like it was yesterday. Several of the guys on that team were locals from the Boston area where I lived, and there I was literally on the Ice. Chills! That was worth the price of admission! I was staying out in Plattsburg, NY about 80 min away but fortunately my drive into LP and out to Plattsburg covered most of the bike course (wrong direction). Next day came in to drop my run and bike bags and drop off my bike and then drove the bike and run courses. I was amazed how many people were out there biking the hard parts of the course the day before. Hit the grocery store got some Amy's of Hanover for dinner and hit the sack at 7:30. Alarm went off at 2:50am, long drive in to John Browns farm, for the shuttle and took it in. Dropped off my run and bike special needs then headed to the oval and put my bottle on my bike and got my tires pumped, put on my wet suit to waist hit the potta potties then headed down to the swim start. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicCFroNhtJj6Hj2QWvkEj3kyuSCcD16H0HXt445RYRAnROlPIgRqgysaQ9xSdx_hWa3qC4MqwaEruHq_YHSfN43HGLrAV3TgPbgUKD5b4uAsJTWsrkyY0PKi7O571B5Ho7_Q59def4fe8/s1600/Iphone+7-27-13+098.JPG" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicCFroNhtJj6Hj2QWvkEj3kyuSCcD16H0HXt445RYRAnROlPIgRqgysaQ9xSdx_hWa3qC4MqwaEruHq_YHSfN43HGLrAV3TgPbgUKD5b4uAsJTWsrkyY0PKi7O571B5Ho7_Q59def4fe8/s320/Iphone+7-27-13+098.JPG" /></a><br />
<b>Event warmup:</b><br />
<br />
Hung out on the slide at the park as my lower back was starting to bother me. Really not a good sign. Have not even got on the bike and my back hurts. I stretched and then just laid back and hoped. They opened out the water for "Practice at 6:10" so put on my arms of my wetsuit and weaved my way down to the water. Way to crowded to really swim but was able to get wet, then headed to the start corrals. My calf was feeling better but didn't want to push it so I seeded myself in the 1:20-1:30 corral. The gun went off for the pro men and then the pro women. Then it was time!<br />
<br />
<b>Swim</b><br />
01:14:12 | 4224 yards | 01m 46s / 100yards <br />
Age Group: 164/397 <br />
Overall: 893/2536 <br />
Performance: Good <br />
First loop 1.2 mi - 35:41 Second loop 1.2 mi 38:31 <br />
Suit: Hurricane Cat 5 Full <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBdGT95Tb7pqmGWrk9N-O3ZFsMOPv3qLdq04eqBIjgoZcRAgH-MlRZMY1x8vSS_7_CDgoN86_QKlru-GA79qSzDl0iPNSqjIRTHbz0o6ajZmkeq0jFRC2XRqAwbmpNbjI6KNA0haaL5HA/s1600/Iphone+7-27-13+094.JPG" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBdGT95Tb7pqmGWrk9N-O3ZFsMOPv3qLdq04eqBIjgoZcRAgH-MlRZMY1x8vSS_7_CDgoN86_QKlru-GA79qSzDl0iPNSqjIRTHbz0o6ajZmkeq0jFRC2XRqAwbmpNbjI6KNA0haaL5HA/s320/Iphone+7-27-13+094.JPG" /></a><br />
Course: Two clockwise loops in Mirror lake. Follow the rowing course up and back with about 25 yards at the top. Short run out of water and under the two arches to the second loop. New start format. Rolling start self seed in corrals by predicted swim times then groups of 40-50 sent off over the scoring line every 30-60 seconds. Took over 14 min for me to get in the water but as a MOP swimmer I actually liked it. <br />
<br />
Start type: Run Plus: Time Trial <br />
Water temp: 72F / 22C <br />
Current: Low <br />
200M Perf. Average <br />
Remainder: Good <br />
Breathing: Good <br />
Drafting: Below average <br />
Navigation: Good <br />
Rounding: Average <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm6hg_vu_MxCVggFvagAz6eYgihm2g5FV00WdQnJjbj-IZLYNKv_VXjcfz8QUB_ePAV_0E8VLsaU_7bKLyIL_OJlHgK0tKI6EXpuIZSdHcXQ03D7I2MNToYGwPfjVyd3esQkV0P_Pfx5M/s1600/0428_88961.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm6hg_vu_MxCVggFvagAz6eYgihm2g5FV00WdQnJjbj-IZLYNKv_VXjcfz8QUB_ePAV_0E8VLsaU_7bKLyIL_OJlHgK0tKI6EXpuIZSdHcXQ03D7I2MNToYGwPfjVyd3esQkV0P_Pfx5M/s320/0428_88961.jpg" /></a><br />
<b>Comments:<br />
</b><br />
Lap 1:<br />
The cannon went of for the AGs and similar to a few major marathons and road races I've done, nothing happened. We slowly started walking forward after a few minutes. As we got closer to the arch we passed the swim out arch and the clock almost 16 min for the pros, Andy Potts would be here real soon. As we got close you saw how they were doing let a group out wait 30 seconds to a min then next group. finally got to my turn and crossed the line and I was totally relaxed. Waded in slowly and then got going. Felt great and after some usual congestion, I found some open water and started getting into a nice rhythm. Was very conscious to minimize my kick as I didn't want to test my calf before I had to. Starting back with the 1:20s I got to swim through my group, leave them behind and then swim to the next, through them and up to the next. Felt pretty good. Soon was near the top of the first loop and crossed over and to the inside lane to the second turn. Navigation was great I was right on the buoy each time 9 up and nine back. Got very busy after the 8th buoy coming in and especially as we angled in to the 9th and to the finish arch. Beat up someone trying to swim through me (turn out to be a pro) but didn't feel too bad. If your that fast, the overtaken vessel is to maintain course and speed and has the right of way. (Rules of the Road baby). Got done with the first loop and had two other prop zip by as I headed back around for lap number 2. <br />
Lap 2:<br />
For some reason I seemed to have a real tough time finding clear water on the second loop and as a result it was a lot less smooth as I had to navigate around traffic a lot more. Got into it a few times but soon was boxed in and had to wait patiently for an opening and surge through it when it arrived. The turn on the second loop was the most congressed spot for me on the course and was stuck in a large clump of folks around the top and coming off the second turn buoy. Was stuck in that clump for about 200 yards which hurt me and kept me out of rhythm. Finally got clear and got going as I saw the boat house and then paced off a few pink caps and stayed outside main traffic lane. Finally after a lop and a half I spotted the under water line marking the course (rowing course lane lines) Rest of the swim was uneventful and the trip to the end was pretty spread out. <br />
<br />
<b>What would you do differently?:</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHblndsh2W8QD3CVGf6KTVZ4d2U_EKpxt8flu1njcLlW22rSTwCMPTJLbS6bdSXFSgQMOF88JnNWWLANFo8JL9-oP2xYuu3WDu5rvf4u7C95Kc50X2otEfD6Ti69tsKIaXWt-RowD6Sso/s1600/0428_87019.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHblndsh2W8QD3CVGf6KTVZ4d2U_EKpxt8flu1njcLlW22rSTwCMPTJLbS6bdSXFSgQMOF88JnNWWLANFo8JL9-oP2xYuu3WDu5rvf4u7C95Kc50X2otEfD6Ti69tsKIaXWt-RowD6Sso/s320/0428_87019.jpg" /></a><br />
Second fastest swim of 7 Iron distance swims for me. Hardly kicked at all and navigation was awesome. Didn't really want to start on the inside but with the rolling start it wasn't much of a problem. Other than finding myself in a few clumps of swimmer at times, I couldn't me more happy with the swim. Actually enjoyed the start format, worked well for those of us in the MOP.<br />
<br />
<b>Transition 1</b><br />
Time: 11:53 <br />
Performance: Average <br />
Cap removal: Average <br />
Run with bike: No <br />
Jump on bike: No <br />
Getting up to speed: Average <br />
<br />
<b>Comments:</b><br />
Actually forgot these races have wetsuit swimmers and ran past most of them before stopping. Got out of the wetsuit arms then plopped down and she pulled off the wetsuit. Lost my White Eagle Martial Arts braclet right there. :( Long jog to transition at the Speed skating oval and got to do it in my shimmer suit and got a few funny comments along the way. Got to transition had to get my own bag, then to the changing tent. Full change and then lost one of my arm warmers (went into my bag with my wetsuit, so had to dump out the bag again. Then shoes on and sunscreen and off I went. Volunteer grabbed 2133's bike not mine 2123, nice bike but had to have him put it back and I grabbed mine, slow trip to the exit and then on to the bike, Took a few tries to clip in first foot and left other until after the hairpin turn going out. Just started raining.<br />
<br />
<b>What would you do differently?:<br />
</b><br />
Not the smoothest transition but with the long run and full changes and all it wasn't that bad.<br />
<br />
<b>Bike</b><br />
06:39:19 | 112 miles | 16.81 mile/hr <br />
Age Group: 230/397 <br />
Overall: 1190/2536 <br />
Performance: Average <br />
0 to 30 mi (30 mi) 1:24:59 21.18 mi/h <br />
30 to 56 mi (26 mi) 1:42:56 15.16 mi/h <br />
56 to 86 mi (30 mi) 1:31:58 19.57 mi/h <br />
86 to 112 mi (26 mi) 1:59:26 13.06 mi/h <br />
<br />
Wind: Some with gusts <br />
<br />
<b>Course:</b> Awesome Bike course. Two loops. Start short down hill through town then a series of climbs (500 ft) out of town past the ski jumps and bobsled center for first 10 miles then the monster downhill segment to Keene. Left turn to 9N and to the flat section (except for two gradual hills. Past 86 to the out and back at Upper Jay, turn around and back to Rt 86. Big hill right away once go around that corner then a series of rollers, to a short flat out and back with a very tight turn around then turn on Rt 86 to follow the High Peaks Gorge and the mainly uphill section back to Lake Placid. last five hills are named Little and big Cherries (By Cheriton pond) and the Three Bears. None of these are that tough but where they are makes them more of a challenge. Then up Riverside road down to Mirror lake drive past the swim area, to special need, then out and down Main street, and left around the Herb Brooks arena to Transition entrance or lap 2. Scenic and hilly. <br />
<br />
Road: Rough Wet <br />
Turns: Below average <br />
Cornering: Average <br />
Gear changes: Average <br />
Hills: Average <br />
Race pace: Hard <br />
Drinks: Just right <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjmw7ErV2i-vNL4-Ib6ZAiyH10iVQp5LFBPAq5JgNGH5KV6Z3ahClMnQQCOZp2UkFdbpUVg3N0epFElmvuQM0fqYQxDlvUxpFwwkQyEoetDed6ZihO2UEBlpr0CxpjRNQfA7bdRB5aTtw/s1600/0428_02265.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjmw7ErV2i-vNL4-Ib6ZAiyH10iVQp5LFBPAq5JgNGH5KV6Z3ahClMnQQCOZp2UkFdbpUVg3N0epFElmvuQM0fqYQxDlvUxpFwwkQyEoetDed6ZihO2UEBlpr0CxpjRNQfA7bdRB5aTtw/s320/0428_02265.jpg" /></a><br />
<b>Comments:</b><br />
Lap 1: <br />
Started out easy going around the first corner and the tight corner at the bottom so rode the breaks, then got to start riding as we did the first set of rollers, the hill right after the River Road intersection, is one of those features most people don't talk about but it is a tough little hill up and around a corner and you have to consciously hold back, rode to the first aid station which was superhero themed and got love from Captain America. Rode smooth and steady for the first 10 miles and those hills, but then it was nail biting time, except I couldn't take my hands off the handlebars. The hill down to Keene is scary enough with dry roads. The roads are very choppy and cut up especially near the median so everyone has to ride toward the second lane, fortunately they have an extra lane coned of on the other side of the yellow line for those who were really moving. But thrown in wet roads, and OMG that was scary. Only thing is my biggest wreck was due to slamming on the breaks. So I was out of aero hands locked on the bars and simply flying down that hill. Going across that wet yellow line on turns doing 45-50 mph was scary but you had no choice. Wasn't hitting the breaks, stay still as possible and don't forget to breath. You hit a flat section in the middle and I hammered in my highest gear till we hill the next cliff. As we hit the bottom our extra lane disappeared and had to hit the breaks a few times to stay off a slower rider. Finally we hit bottom and on to the flats on 9N. Boom had a gel and drink and then got into a rhythm as we passed 20 miles. Got into a good rhythm on the flats and felt really good and under control to the turn around and then back into the wind. Then you turn on to Rt 86 and boom the hills introduce themselves. The Rt 86 hill is without a doubt the hardest on the course, dropped into my granny gear as I rounded the turn and it starts steep and then just keeps going and going flatten out and adds another tier, I rode this section well and was still feeling good through the roller to Wilmington. Turn to short out and back. Got a second gel in and then got to the turn around and it was too tight I go of rode and fell over. Was stuck and then got up and was consoled by another rider who just did the same thing. Got going and then back on to Rt 86 then turned to follow the gorge. At this point, I hit my first low of the day. I banged up my left knee on my fall and once the adrenaline wore off I was starting to pay for the HR spike. The road in this section is awesomely smooth and the view is amazing but I came down pretty quick and was really starting to struggle mentally and physically. Got to the last aid station where Byron and Jen from the YMCA were volunteering. Got a water bottle from Jen but she didn't recognize me. It was funny I rode well up the hills then fell crappy on the downhills and flats to the next hill. Was waiting and stressing about where are the cherries and three bears already, but was on big Cherry when I finally realized where I was (saw the sign). The tree bears were slow but ok and papa bear it a bit steep but I was granny gearing everything and actually passed a bunch of folks. Made a conscious decision to stay in the saddle all day to not test my strained calf. Got up it and headed back down to Mirror Lake and in to special needs. Got some Rev 3 cheers which perked me up some. Changed out the bottle and loaded up more gels and drank my Red Bull. Then down Main Street where you feel like a rock star and then up and around to that start of loop 2. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ewCodWcGpYrgSj4gnOEQUeO_CUO6E2zLQVa1Q4NaYy2cBBPpFqDdDgBu2Z2LkkUkr6p7trSO6ji9ZVxbCMqba1FjclVfh1WFOB4gQZiJm8lUncchwkRw4_-XEfWpk2iQXfNBvqYXZ3A/s1600/0428_09587.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-ewCodWcGpYrgSj4gnOEQUeO_CUO6E2zLQVa1Q4NaYy2cBBPpFqDdDgBu2Z2LkkUkr6p7trSO6ji9ZVxbCMqba1FjclVfh1WFOB4gQZiJm8lUncchwkRw4_-XEfWpk2iQXfNBvqYXZ3A/s320/0428_09587.jpg" /></a><br />
Loop 2: <br />
Again took it easy on the down hill and rode the brake and took the tight turn easy and slow. Slowly got back into a more positive feeling as the Red Bull kicked in. The hill coming out of town I went granny gear but I was moving forward once again. Felt good through the roller for the first 10 miles and the second trip down to Keen was a bit less nerve wrecking as the bikes were a lot more spread out and the pavement had dried out. But it was still one fast ride. Free effort saving speed, gotta love it. Hit the turn onto 9N and got a gel and got into a good rhythm again and rode well to the turn. My back actually held up very well and was able to stay in the bars quite a bit. Hit the turn around and into the wind and then started into my second low point on the bike. Started to fade on the way back in and then at the turn to RT86 I was mentally toasted. Rode the first hill well but the second tier and flat I was dead and stayed in the granny gear and slowly grinded through that hill and the rollers to Wilmington. Finally, I figured out, hey dumbass you are bonking, eat something and had a gel. Was drinking water at each aid station, but went about 15 miles beyond my nutrition strategy. Ate the gel in stages up the second roller and glided down the hill to the out and back. Actually navigated the turn around this time and started to perk up as we turned back to rt86 and turned to the hills heading for home. Rode well on this section, shift early and rode well on the flats, mile 100 was a great site and I continued to grind through this section and stayed within myself. Felt better as we hit the cherries and the three bears. Crowd was great on papa bear as one group wanted us to do wheelies but that wasn't happening for me. Spun up papa bear and turned for home. Again the trip down Mirror Lake drive and past the tri clubs was cool plus seeing the really fast people including Jacqui Gordon on the run. Down Main Street and up to transition and finally got off that darn bike! <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjELhcvNooB_amzTbMyc3s-YoJCpbJOlpewX5-uj01Npx7cDn2Gs1xpMejepagjOq6OWdi6gxDn9CBPtKkaJ5IjbJk-GFAYNrE9ZVXsqNZs7vyG_ZA8GbEg_vZtaPUUtUHeGITii561emA/s1600/0428_66977.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjELhcvNooB_amzTbMyc3s-YoJCpbJOlpewX5-uj01Npx7cDn2Gs1xpMejepagjOq6OWdi6gxDn9CBPtKkaJ5IjbJk-GFAYNrE9ZVXsqNZs7vyG_ZA8GbEg_vZtaPUUtUHeGITii561emA/s320/0428_66977.jpg" /></a><br />
<b>What would you do differently?:</b><br />
<br />
Not fall down and probably ride more long rides. But I stayed seated the whole time which isn't my normal style but didn't want to test/stress my calf, so was good I stayed with the plan. Need to stick with the nutrition plan better, but at least I recovered. Overall considering my longest ride over the last 2 years was 56 miles, not a bad ride.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid-WLwRRzaQSVl2h8o4auKN838Yv6p6-v6S8JCZILBMkaseQ9_GzfF5JJx49QLj4GgitNAQgpPBh92vLFYv0DSUCfITkqbaUzelNm7pNKAuWka2w_NGP6UzsEBv4uKKKWSraFKHJIF8TQ/s1600/0428_16833.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid-WLwRRzaQSVl2h8o4auKN838Yv6p6-v6S8JCZILBMkaseQ9_GzfF5JJx49QLj4GgitNAQgpPBh92vLFYv0DSUCfITkqbaUzelNm7pNKAuWka2w_NGP6UzsEBv4uKKKWSraFKHJIF8TQ/s320/0428_16833.jpg" /></a><br />
<b>Transition 2</b><br />
Time: 11:02 <br />
Overall: Below average <br />
<br />
<b>Comments:</b><br />
<br />
Slow walk off bike and handed bike to a volunteer which was great, then had a volunteer ask me if I wanted him to take off my cycle shoe. That was a first and was great. Nice walk to the gear bags and then to the changing tent. Took my time and did a full change from my bike clothes to my Rev3 kit and changed socks. Then headed to the potta potties as I was feeling a bit bloated. Had to wait in line for the 3 porta potties in front of T2 (the 12 in back are unused. Then get inside and nearly puked. It was full the urinal clogged and backed up and no TP. Decided I could only pee which helped . Got out and felt really bad.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Wait until mile 1 to use the porta potty.<br />
<br />
<b>Run</b><br />
Running <br />
05:19:04 | 26.2 miles | 12m 11s min/mile <br />
Age Group: 248/397 <br />
Overall: 1355/2536 <br />
Performance: Below average <br />
0 - 3 mi (3 mi) 32:45 10:55/mi 3 - 8.2 mi (5.2 mi) 54:55 10:33/mi 8.2 - 12 mi (3.8 mi) 44:12 11:37/mi 12 - 16.1 mi (4.1 mi) 45:48 11:10/mi 16.1 - 21.3 mi (5.2 mi ) 1:20:19 15:26/mi 21.3 - 25.1 mi (3.8 mi) 48:52 12:51/mi 25.1 - 26.2 mi (1.1 mi) 12:13 11:06/mi <br />
Course: Two loops. Out of transition then down main street to Rt 73. Through town and past the equestrian center and Jumping center. Down the hill to River road. Then down the long out and back along a nice little river (small rolling hills). Coming back you see the ski jumps then back up the hills to Main Street to Mirror Lake drive then past the tri clubs and to special needs turn where the bike turned onto Mirror Lake drive and then back to main street and around for lap #2. <br />
Keeping cool Good Drinking Too much <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOmzdlRw7AhyphenhyphensF8RCzIw4wIJU_iB2X4VTiijEAJfU0C3zL6sX28lq2chZkVdyamWm7bzN58HqDMjajyR0d0smagMAN98L-9EZulUCPato7j7mWYRxql1Ft9_1p5JQ31NuUwmVY97GKn6c/s1600/0428_28990.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOmzdlRw7AhyphenhyphensF8RCzIw4wIJU_iB2X4VTiijEAJfU0C3zL6sX28lq2chZkVdyamWm7bzN58HqDMjajyR0d0smagMAN98L-9EZulUCPato7j7mWYRxql1Ft9_1p5JQ31NuUwmVY97GKn6c/s320/0428_28990.jpg" /></a><br />
Running <br />
05:19:04 | 26.2 miles | 12m 11s min/mile <br />
Age Group: 248/397 <br />
Overall: 1355/2536 <br />
Performance: Below average <br />
0 - 3 mi (3 mi) 32:45 10:55/mi <br />
3 - 8.2 mi (5.2 mi) 54:55 10:33/mi <br />
8.2 - 12 mi (3.8 mi) 44:12 11:37/mi <br />
12 - 16.1 mi (4.1 mi) 45:48 11:10/mi <br />
16.1 - 21.3 mi (5.2 mi ) 1:20:19 15:26/mi<br />
21.3 - 25.1 mi (3.8 mi) 48:52 12:51/mi <br />
25.1 - 26.2 mi (1.1 mi) 12:13 11:06/mi <br />
<br />
<b>Course:</b> Two loops. Out of transition then down main street to Rt 73. Through town and past the equestrian center and Jumping center. Down the hill to River road. Then down the long out and back along a nice little river (small rolling hills). Coming back you see the ski jumps then back up the hills to Main Street to Mirror Lake drive then past the tri clubs and to special needs turn where the bike turned onto Mirror Lake drive and then back to main street and around for lap #2. <br />
<br />
Keeping cool Good <br />
Drinking Too much <br />
<br />
<b>Comments:</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6gO5X2iOFMhjUAUDNOqd57YMjhLrMrlxrPsFGUWhyphenhyphenGjHpwgnm9VulGMIUI0XXhT4gGUIy0uOOm4ManRyapOL2jegVguhq4bw_WldgKc2SOR6YANMkkKlus4aAtUO7YOxxlD7LuLFqLKA/s1600/0428_51636.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6gO5X2iOFMhjUAUDNOqd57YMjhLrMrlxrPsFGUWhyphenhyphenGjHpwgnm9VulGMIUI0XXhT4gGUIy0uOOm4ManRyapOL2jegVguhq4bw_WldgKc2SOR6YANMkkKlus4aAtUO7YOxxlD7LuLFqLKA/s320/0428_51636.jpg" /></a><br />
Lap 1:<br />
Out transition and down main street was awesome as everyone is reading your name on your bib and cheering you by name. Then getting to the down hill got rolling to the first aid station. Walked the aid station taking water or Perform and fruit and later cola. each stop. Got going again and started to feel my calf tightening up but not cramping so I kept shuffling along. Had my super star AG teammate Alyssa Godesky pass me on her second lap going down the hill to River Road and she gave me some encouragement and that really seemed to help as I got into an nice smooth rhythm and my calf loosened up and wasn't a problem the rest of the run. Ran pretty well the first loop and ran the hill off the River Road turn but walked the big hill up to Main street (just as everyone else was. Got going once on main street and again felt like a rockstar. Came around to Mirror Lake Dr and heard "Go Andrew, Hey that's Andy, Go Andy!" It was Byron and Jen. Hit the special needs and grabbed my Red Bull and drank and waved to my teammate Laura on the other side. Then came back down the road and high fived Byron and Jen and felt like a million bucks. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkda8hxK2MGTGmhwJvHKpLfyBvLGNDm7XOlb2HjlMgCWvGjWv98f3GzF67g87un6eqtAXjycIN129cZQCZPmXubypMHdcA_iUiRm47eQKeBD8rOLjwLzhoz7E27Qib6Ob2owZWWpJfOcE/s1600/0428_42353.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkda8hxK2MGTGmhwJvHKpLfyBvLGNDm7XOlb2HjlMgCWvGjWv98f3GzF67g87un6eqtAXjycIN129cZQCZPmXubypMHdcA_iUiRm47eQKeBD8rOLjwLzhoz7E27Qib6Ob2owZWWpJfOcE/s320/0428_42353.jpg" /></a><br />
Loop 2: <br />
Actually felt like I was running at the start going down Main and onto Rt 73. Going good but my bloated feeling was back. Each porta potty was occupied for the next two miles. Really started to hurt, think the Red Bull which worked like magic on the bike was a bad idea on the run. So I stopped and walked just before the top of the River Road downhill. Got going again but after the next aid station I was really not feeling good and getting hard stomach cramps so did a few short walk break and got going. Finally got a porta potty at mile 16. Lock was broken and got an unwanted opening, but I couldn't go either 1 or 2. Bloated and felt like I really needed to but couldn't do it. So got out and tried to run but had to walk. Stopped with the Perform and so much water and started on chicken broth at mile 18. walked most of mile 16 and then convinced myself to run the flat and walk the hills. Seriously started to get the toots which actually was a good thing but was sort of embarrassing. After the turn around , I really tried to run more and finally got enough gas out that I could go, but still walked the hill but was going a lot better. On the second out and back we got another good rain storm and they handed out glow sticks, but as we got closer to the ski jumps the rain eased up. Walked the River Road hill but was running well after than and got some positive comments. Passed a guy (for the second time) in a 2011 Valley Forge Revolutionary Run shirt and told him I did that race. Ran to the big hill to Main street walked hard up it and then got going up Main street bolster by the crowd. Last time down Mirror Lake drive and witnessed a pep talk with at one of the club tent with a lady on her first loop as I had made the turn around. Turns out she was the 65-69 AG winner and I would be talking to her husband the next day at the awards banquet. She made it and qualified for KONA! For me the only prize was about a mile away but I was starting to feel the excitement. Passed 4 crossfit folks who were on empty, and got to the tri teams and got cheers from Kelly Covert and her group and the to the chute marked to the finish (what a beautiful site!) Turned up Main St to the Speed Skating Oval and over the evil curve and into the oval and the that awesome lap around the oval. I was out on the edge high fiving every kid who wanted one and seemed so excited that one of the athletes was giving them some time. Coming round the turn and seeing that finish line just evoke such powerful emotions. It was here Eric Heiden gave the most dominant athletic performance winning every event in the Olympic speed skating program, and it was here I overcame injuries, falls, stomach issue and major lows to feel this incredible high. My hands went up high and I just went to a double hang loose and then to some Rev 3 Goggles as Mike Riley called my name again. Don't know if he actually called me an Ironman this time, for some reason he never has in 4 opportunities, but it didn't matter. I completed this journey again. From 230 pounds and a heart attack waiting to happen to a 7 time Ironman! DO YOU BELIEVE IN MIRICLES? YEEESSSSS! <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdO_5FY_nre7JFTA_7J1kOXsZ0GIhTvBf07TBwjVdp8PEJ2UMmEZ5AJPrAWlqeebZfIae9zTK1Ro56UATqyBWQHZQRK2FHVOgToou7gAxO335XDxVZIDV7DXtUC_n9gtlE76vX17NB-dU/s1600/0428_78871.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdO_5FY_nre7JFTA_7J1kOXsZ0GIhTvBf07TBwjVdp8PEJ2UMmEZ5AJPrAWlqeebZfIae9zTK1Ro56UATqyBWQHZQRK2FHVOgToou7gAxO335XDxVZIDV7DXtUC_n9gtlE76vX17NB-dU/s320/0428_78871.jpg" /></a><br />
<b>What would you do differently?:</b><br />
<br />
Don't try something new on race day (Red Bull), don't step into a sewer grate a week prior, run a lot more, Longest run this year was 13.1 thanks to all the injuries and the crappy weather this year. But the struggles make this finish so much more rewarding. Could I have gone faster and PRed, I was on pace but I am still very happy with this race.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjJB7X411WaRDm5H-z0HnzphTVDOo56pWdLI5Qfg35giKJZtNn5LgYkNXXAokOKYvRRBisszNK_ePPjKREsNS1KDin4fusDpLR3neEyC4AaCXXV93_YtcGhrWQvw94ftAlRl8CxSsdqYM/s1600/0428_73269.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjJB7X411WaRDm5H-z0HnzphTVDOo56pWdLI5Qfg35giKJZtNn5LgYkNXXAokOKYvRRBisszNK_ePPjKREsNS1KDin4fusDpLR3neEyC4AaCXXV93_YtcGhrWQvw94ftAlRl8CxSsdqYM/s320/0428_73269.jpg" /></a><br />
<b>Post race</b><br />
<br />
Got my medal and picture and got some food and chocolate milk. Got my bags got changed as my legs started to tighten up. Couldn't find the message tent, so got and checked out my bike and rolled to the shuttle to my car. RANT ON: Get told that bikes aren't allowed on the shuttle. Driver says it said that in the paper, it replied it did not, and the driver responds well your bike isn't getting on the shuttle. What am I supposed to do? I don't care your bike is not getting on the shuttle. I showed incredible restraint to not cuss this guy out. OMG I was so pissed. I just spent 13 hours plus on the course I'm parked some 4-5 miles away, it's dark, I have 3 sets of bags. Fortunately I went across the road before I started screaming, and talked to a LP Police Officer. While he couldn't help me, he at least told me what I needed to do. The Westover lot was at the bottom of the hill, if I dropped my bike off near transition, take the shuttle back to John Brown Farm and drive back to Westover and the retrieve the bike. I thanked him for his help because he gave me a solution. Rolled back to transition and got a photo op from the Ironman Facebook page, ugly picture. had some nice volunteers let me drop the bike in an area they were watching. Then back to the shuttle and waited a while and got on a full bus. Got back to the farm and had a scare when I found I left my inside light on (but it turns off with the key removed and my car started immediately. Drove back to the WestOver lot and then walked up that steep hill past the police officer again and down to the transition and got my bike then backup to the shuttle stop, shook the police officer's hand and thanked him again, then wheeled down the hill and over to the car. Drove to Rt 73 and traffic was stopped so went to the Iphone and found the alternate route via Rt3. A long twisty foggy drive to the hotel. Didn't bother unloading the bike, got Wendy's and just ate the Frosty. As I got back at 12:30. Texted Tammy and crashed hard.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGGKzGPXyxlF6FAhraOwcfOL9zygmHQ4aAxAWTMUqUwi0CJioVVFapSgqw0cNTjaXNGbIbi8QoysdaNchVHHpwV7wPDE7kZMXKCcYeGgjJ2vLdqYQd9mwwoQfhUhyOCdXi9m1Lir-uOaM/s1600/0428_85519.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGGKzGPXyxlF6FAhraOwcfOL9zygmHQ4aAxAWTMUqUwi0CJioVVFapSgqw0cNTjaXNGbIbi8QoysdaNchVHHpwV7wPDE7kZMXKCcYeGgjJ2vLdqYQd9mwwoQfhUhyOCdXi9m1Lir-uOaM/s320/0428_85519.jpg" /></a><br />
Next morning got up and then headed back in parked at the boat house, got my special needs bags, brought them back to the car, then went to the post race breakfast and awards celebration. Was on the second floor of the Convention center and had a nice breakfast only problem then was now where to sit. Check out the Kona spot stuff and saw Alyssa won her AG and was 5th OA amature and Kate was second in her AG.. The kona spot sing up was in a huge room and the awards ceremony was in the small room so it was standing room only for most the athletes. That was BS! Got done and finally got to sit as people left and ended up talking to the husband of the W 65-69 age group champ who was the person who gave the pep talk I witnessed and was a fellow gov't employee, so we talked until Alyssa's AG was on stage and I had to take some pictures. Talked to Alyssa and Kate then hit the road. Got some picture of the course and went into the High Peaks Gorge trails spot and walked the waterfalls and nature trails. Super cool spot. Drove home took a nap and had dinner then drove home the next morning.<br />
<br />
<b><br />
What limited your ability to perform faster:</b><br />
<br />
Injuries, pulling my calf a week before the race due to an errant step, GI issues on the run and simply not training for an Ironman. But was my 4th fastest of 7 and was a tougher course by fast than the other three quicker ones. <br />
<br />
<b>Event comments:</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjksp_B4pPno1mJg89t9w9thCTI0-GeO-orJhSYc0zq8JS2T2FB8v226lbOC6MU7fJVv3mXX-R3j7LzsrI03SwWA8GLqBBaU6gkAll3G92iHaoZirwYJOrG11m0VgHQinQAqh3M76Heoag/s1600/imlp+post+race.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjksp_B4pPno1mJg89t9w9thCTI0-GeO-orJhSYc0zq8JS2T2FB8v226lbOC6MU7fJVv3mXX-R3j7LzsrI03SwWA8GLqBBaU6gkAll3G92iHaoZirwYJOrG11m0VgHQinQAqh3M76Heoag/s320/imlp+post+race.jpg" /></a><br />
Race was a great experience but the last two impressions were horrible. Course and volunteers were top notch and it was very cool. Great lake to swim in and an awesome bike and run course and fans were great. <br />
<br />
Overall: Average <br />
Mental exertion [1-5] 3 <br />
Physical exertion [1-5] 3 <br />
Good race? Yes <br />
<br />
<b>Evaluation</b> <br />
Course challenge Hard <br />
Organized? Yes <br />
Events on-time? Yes <br />
Lots of volunteers? Yes <br />
Plenty of drinks? Yes <br />
Post race activities: Bad <br />
Race evaluation [1-5] 4 <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcu7ePnYi_N4yT9HDduzLQbuI4lnBdwSalFP57UQlRf7b9OpEq8pIYRetzcZXXi0N6ShCU8lS6NFt3M0vbfjLra3Ga0RgMQ48Bz3w68xHkREPBvbixShWt9hP-XXKn9t7ONDyWWLwFxUw/s1600/CT0428_32699.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcu7ePnYi_N4yT9HDduzLQbuI4lnBdwSalFP57UQlRf7b9OpEq8pIYRetzcZXXi0N6ShCU8lS6NFt3M0vbfjLra3Ga0RgMQ48Bz3w68xHkREPBvbixShWt9hP-XXKn9t7ONDyWWLwFxUw/s320/CT0428_32699.jpg" /></a>Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-51728909849301078602013-06-28T21:47:00.000-04:002013-06-28T21:47:43.776-04:00Rev3 Williamsburg. Too much drama!<br />
Williamsburg, Virginia<br />
United States<br />
REVOLUTION3 Triathlon<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9KFRt_wv80_3_5BDUmmhcfpGVtEW_VPTvHV_apY_U3PdLKIPeGolOnj2kzS3xyxVzY7strMsTWt6HedVjentOmyDtQazFCdRuk5VVHSt0ZYOmHp4MedU6LPkGBRBNEHY4pFphZd5iNQU/s960/rev3+williamsburg+medal.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9KFRt_wv80_3_5BDUmmhcfpGVtEW_VPTvHV_apY_U3PdLKIPeGolOnj2kzS3xyxVzY7strMsTWt6HedVjentOmyDtQazFCdRuk5VVHSt0ZYOmHp4MedU6LPkGBRBNEHY4pFphZd5iNQU/s960/rev3+williamsburg+medal.jpg" /></a><br />
<br />
80F / 27C<br />
Overcast<br />
Total Time = 2h 35m 58s<br />
Overall Rank = 90/443<br />
Age Group = M 40-44<br />
Age Group Rank = 14/46<br />
<br />
<iframe src="http://player.vimeo.com/video/69002609?autoplay=1" width="843" height="474" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
<br />
<b>Pre-race routine:</b><br />
<br />
Oh where to begin with this one. I was really looking forward to this race, a brand new venue, a relatively flat course which just seemed to set up perfectly for a PR. Well things seemed to be pointing in that direction, was feeling really strong and bounced back after the Quassy Revolution. Then things started to get tough. First my youngest son start hacking up a lung. Sure enough the first day of summer, I started getting sick. Friday night I had chills was aching, stuffed up and nose running off my face. The next morning I finally packed and was feeling a little better, and I hit the road at 11:30 am. The drive was downright evil. Should have been a 6 hour drive turned into over 8 hours. Finally started freaking out on I-64 as the road stopped completely due to a multi car wreck in the fast lane. Barely made it to the Expo in time to check in by 7:00pm then immediately headed to T1 and Jamestown to drop off my bike. Plus it was starting to pour. Got down there to drop my bike and pull it out of the car and my rear tire is flat. Worry about that in the AM. Headed to Yorktown and my hotel and they had me in a smoking room. WTF? No other rooms available and no other hotels available down to Norfolk so I was stuck. Fortunately Farm Fresh Foods was next store so I got a healthy dinner. Couldn't breathe in my hotel room and hacked up a lung all night so only got about 2 hours of sleep. Got up and out to the hotel at 4:30. Wasn't raining when I got out to the car but poured hard a few minutes later on the highway. Got a bit lost then found the main parking lot already full and went to the Giant shopping center parking lot about a mile away. Walked to transition set up T2 in the drizzle and covered my shoes with my extra t-shirt. Got in line for the shuttles and waited. Finally got down to T1 and then remembered I had to take care of my tire. Brought it up to the mechanical support folks and they were awesome taking care of my tire and pumping me up. Fortunately I was in the Olympic and had 8 waves to start before me, so I set up T1 and covered my stuff with the Transition bag. Hit the porta potties and met up with Matt and Tracie and then strolled down to the beach via the road. Ate a Powerbar apple strawberry performance blast when I got up and after breaking transition and drank a bottle of Perform on the ride.<br />
<br />
<b>Event warmup:</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEispU5GObWl1hI3kgLrh_ViBL-1A6gUeLKvnJpB2QdemgkLZFd_TPXHkHB3_C0iWaK46DeVmMmAib1s-vhtSiC-gp06qO7g9lX6WDM3hrOSpH9HDGkjv-UlVyzbK4wgL_N3qVXf8QOVSrk/s960/biotta+discount.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEispU5GObWl1hI3kgLrh_ViBL-1A6gUeLKvnJpB2QdemgkLZFd_TPXHkHB3_C0iWaK46DeVmMmAib1s-vhtSiC-gp06qO7g9lX6WDM3hrOSpH9HDGkjv-UlVyzbK4wgL_N3qVXf8QOVSrk/s960/biotta+discount.jpg" /></a><br />
The practice swim was down the way near the swim out and the last two waves of the half were already going off, so I just wadded by the start then headed to the corral as the rain picked up again. Watched the first Olympic wave and then funneled into the start corral.<br />
<b><br />
Swim</b><br />
Time 35m 44s<br />
Distance 1931 yards<br />
Pace 01m 51s / 100 yards<br />
<br />
<b>Comments:</b><br />
<br />
I still wasn't feeling good and my head was a balloon with sinus pressure. Water was great though. Started in the middle but it ended up being a long walk out to nearly the first buoy in knee to quad deep water. Found a hole and went down. Later I would find out I had broken my right middle toe, but I didn't know it at the time. Once I finally got swimming I was totally lost. I banged into people, could tell where I was going. Couldn't find a rhythm and could even find the next buoy. The current was dragging me all over the place and the deeper the water the more the waves kicked up. Somehow I found myself on the turn buoy and saw a bunch of folks who just plan missed it and were cutting the corner. Again I was either way out by myself or was in the middle of a clump and banging off everyone. Saw pink caps, blue caps, yellow caps, then nothing. Found the buoy and way, way inside and led my clump back to it. Got tight on the next turn buoy and caught the rope a bit. Started heading back in and guess we were with the current as it started to get easier to find the buoys, but still had people drifting into me due to the waves and current, Suddenly everyone is standing up and the long wade back in started. Man that was draining. Worst swim I've ever had.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
No idea. Not be sick and have the sinus issues which make it hard to swim straight, but just wasn't ready to go. wasn't amped up thanks to being sick and coughing up smoke. Whatever it was I never had a feel for the water and couldn't navigate and totally lost confidence.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit3oXR0k5aHiHS1tI0jFmJeMpjI5i_T2hkVlWtuRMQUjpctK367S8DFHaCI6A4ALc8o49ilejOApUE05gmmdIQNd6_uTgiGkF_97CJXMz1GnNLarckYUKLLiXI145tBkVFkd8ohFaqSKQ/s640/Broken+toe.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit3oXR0k5aHiHS1tI0jFmJeMpjI5i_T2hkVlWtuRMQUjpctK367S8DFHaCI6A4ALc8o49ilejOApUE05gmmdIQNd6_uTgiGkF_97CJXMz1GnNLarckYUKLLiXI145tBkVFkd8ohFaqSKQ/s640/Broken+toe.jpg" /></a><br />
<br />
<b>Transition 1</b><br />
<br />
Time 05m 25s<br />
<br />
<b>Comments:</b><br />
<br />
Long run up the beach and across the field uphill to transition and then into transition and all the way down to my rack. Felt about as long as the run to T1 at Maine. Not a bad transitions in terms of getting my wetsuit off, couldn't stuff my wetsuit in the transition bag and then tri sided my feet put on damp swiftwick which took time and then loaded my gel and tied my bag and shuffled off. Muddy at exit so went slow and then up to the road and mounted and went.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
A bit of urgency and being able to pack my transition bag that totally kicked my butt. Still hadn't noticed my toe was broken but that didn't slow me down. lost 1 spot in my AG going from 23 to 24th but gained 2 spots overall from 200th to 198th<br />
<br />
<b>Bike</b><br />
<br />
Time: 1h 04m 5s<br />
Distance: 24 miles<br />
Pace: 22.48 mile/hr<br />
<br />
<b>Comments:</b><br />
<br />
Got on the bike and suddenly everything felt right. My nose was running and the pressure bled out too. got wound up and just held the momentum. This was a ride where no one passed me and stayed ahead of me. In fact only one person passed me at all and I got him back after 2 back and forths. The backside roads were rough and I was still paranoid about getting another flat and my front wheel was bouncing. Got through the pothole section and passed my buddy for the last time and then hammered the way back. Turned towards home and ripped up the long gradual hill and over to the transition. One final hill right up to transition and we were done. Passed Chloe on that last hill. Great ride!<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Scary but took it a bit too conservative at the start. It wasn't raining but the pavement was wet but it the course didn't have any technical parts. Had the 6th fastest bike split in my AG. Hammered out a 1:04:05 and 22.48 mph, never went over 22 mph in an Olympic before. Went from 24th to 13th and 198th to 87th (111 spot gain :). Legitimately awesome bike leg.<br />
<br />
<b>Transition 2</b><br />
<br />
Time: 01m 5s<br />
<br />
<b>Comments:</b><br />
<br />
Long clomp down the lane to my bike in the back on T2. Had some issues getting my tire in the rack again. Quick change of shoes, grabbed my hat, and race belt and was off.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Should practice racking one of these days. Keep having issues on race day. Good transition held my position OA and AG wise.<br />
<br />
<b>Run</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFgfZsbSRa1ukOFJ4IiUPK0-Suh8iZ956XuZX5NyMNPur3BTI-vRHxS4-8VgmJ-EK-u7IqrCaG3kRDb22jZ6VYE2x_2Ynr7rKvHdn4YkN0cN3jLyW27rCCClYaWIxkXjCIajmWQqOrfPA/s450/rev3+williamsburg+finish+%231.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFgfZsbSRa1ukOFJ4IiUPK0-Suh8iZ956XuZX5NyMNPur3BTI-vRHxS4-8VgmJ-EK-u7IqrCaG3kRDb22jZ6VYE2x_2Ynr7rKvHdn4YkN0cN3jLyW27rCCClYaWIxkXjCIajmWQqOrfPA/s450/rev3+williamsburg+finish+%231.jpg" /></a><br />
Time: 49m 39s<br />
Distance: 6.4 miles<br />
Pace: 07m 47s min/mile<br />
<br />
<b>Comments:</b><br />
<br />
Started out and worked my legs in. Got out of transition behind Chloe so just stayed pace with her till my legs came to me, Passed her just before the cobblestones and then had two go around me on either side after the 1 mile mark. Good second mile, then ran well on the hill up to the turnaround. After the turn I guess I let up some as two people I had a good led on reeled me in on the downhill, including one in my AG. I snapped out of it and hung with the second person and pass back as we turned to the road, got passed back a bit later then pushed up the hill and got ahead again. Started to open up my stride at the top and started working and felt good. Had my buddy from the bike catch up to me after mile 4 aid station and I tried to hold with him, The trip back to T2 was good and I was gaining on him but I didn't preview the course so when we when right on past the finish line and knew where the out and back was going, I got squashed a bit mentally. Sort of faded on that last segment and lost a few spots to a few fast women. Saw the lead pro Eric Limkemenn in the half, so I was able to keep from being lapped. Plus my wake up call on the run ended behind me.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Mentally a very poor run, especially the letdown at the end and the letdown on the downhill. Run was long so it was a 48:03 10K and I did have a broken toe but still didn't know it yet. Could have run a lot better not a challenging course but slow to get going and big let up at the end. Lost 1 spot in my AG 13th to 14th had the 13th fastest split in my AG, and lost 3 spots overall from 87th to 90th.<br />
<br />
<b>Post race</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKo8_FmXdGjLtmMm_dU-aMVApVbJcz1Yk_QjTh1F372RQAmfyWmXlD3s1okd-SbNifchnJz24-kcecnJvOdVvfxSg3pBaMTMIOP88iOhQkFmqsF2B16NTfL8mhIryG9f3rlX6j0gm-Wm8/s850/Team+Rev3+at+Williamsburg.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKo8_FmXdGjLtmMm_dU-aMVApVbJcz1Yk_QjTh1F372RQAmfyWmXlD3s1okd-SbNifchnJz24-kcecnJvOdVvfxSg3pBaMTMIOP88iOhQkFmqsF2B16NTfL8mhIryG9f3rlX6j0gm-Wm8/s850/Team+Rev3+at+Williamsburg.jpg" /></a><br />
<b>Warm down:</b><br />
<br />
Got my medal which was awesome, my water, got asked my shirt size as my chip was removed then walked off without getting my shirt, so ad to come back to get my shirt. Post race food wasn't serving yet so went to VIP tent and got some fruit and a few drinks. Then headed over to the NormaTec tent. The NormaTec reps weren't there so me an Anthony spent the afternoon hooking everyone up. Was pretty fun actually. Teammates got us some food and more drinks and I got to make a lot of folks feel good in the boots. Got to hook up Tenelle Hoogland, 3rd place pro, and several other pros. She was really cool. <br />
<br />
<b>What limited your ability to perform faster:</b><br />
<br />
Being sick, broken toe, not being able to breathe and being mentally out of race mode except for an hour on the bike. However, in the end run ended up top 20% overall, 23% for men, 20% in my wave and 30% in my age group. 1:54:58 from T1 exit to finish which is a PR, however the swim killed me. 2:35:58 is still my 4th quickest Olympic of 15, and better than my PR until last August.<br />
<br />
<b>Event comments:</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj41x8t9_ngnnUswVLQFyrW4ST2pBnEBmlaIrMMQvPv93mHJliMROXwfWh_5djbTW6zNu7Ai5J0jsWvnqDTRhIPn0hEIKxB4oIk84drlMc-MaibpWAEAqROrXVebstHZQbVCCAfr9Icug4/s960/Rev3+Williamsburg+finish+Jen.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj41x8t9_ngnnUswVLQFyrW4ST2pBnEBmlaIrMMQvPv93mHJliMROXwfWh_5djbTW6zNu7Ai5J0jsWvnqDTRhIPn0hEIKxB4oIk84drlMc-MaibpWAEAqROrXVebstHZQbVCCAfr9Icug4/s960/Rev3+Williamsburg+finish+Jen.jpg" /></a><br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBnsdp5M1xGmZu0fhuNWE01tQj7uGKkC_EOoefXNOj599ObyiXqjqq9wc_vM-aq0wLKou-zkk0UbKXSGANotKXJWgrCZe1ogdzVgEMl67BjnlKIzMZKh3SO_sJ-DOpHO7_udjqRAYq2E/s800/Hollywood.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUBnsdp5M1xGmZu0fhuNWE01tQj7uGKkC_EOoefXNOj599ObyiXqjqq9wc_vM-aq0wLKou-zkk0UbKXSGANotKXJWgrCZe1ogdzVgEMl67BjnlKIzMZKh3SO_sJ-DOpHO7_udjqRAYq2E/s800/Hollywood.jpg" /></a><br />
A first time event at a brand new venue are expected to have a few glitches. The shuttles to the start took longer due to traffic pattern coming back led to long lines and it took a while to get the bags back from T1 since the labors didn't show up. Rev3 crew and team stepped up big time and sorted bags. NormaTec tent was great, food was really good and finally. I had a great time. <br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-11114831374390675102013-06-21T00:32:00.000-04:002013-06-21T00:32:13.163-04:00The Quassy Triple or how to make the most out of your weekend at the races!<br />
Middlebury, Connecticut<br />
United States<br />
REVOLUTION3 Triathlon<br />
90F / 32C<br />
Sunny<br />
<br />
Day1: Total Time Approximately 21 min<br />
Overall Rank 2/150<br />
<br />
Day2: Total Time = 2h 43m 43s<br />
Overall Rank = 138/717<br />
Age Group = M 40-44<br />
Age Group Rank = 13/76<br />
<br />
Day3: Total Time = 6h 30m 14s<br />
Overall Rank = 587/997<br />
Age Group = M 40-44<br />
Age Group Rank = 111/172<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzdNJM1L4O-VjNQ9d2MQaBnPVxgq4J62g2aO9T942Gnv2DzNYmCGLDAw3FbwuyqfTKtgscc1LhtuzyI8UftrB_Zu_eA5jGYfDs-HT_xHN-dBpEWWooNzpdcZE3i3kGJXFy6EGpoqK7D7c/s1600/Rev3+Quassy+OLY+finish+%231.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzdNJM1L4O-VjNQ9d2MQaBnPVxgq4J62g2aO9T942Gnv2DzNYmCGLDAw3FbwuyqfTKtgscc1LhtuzyI8UftrB_Zu_eA5jGYfDs-HT_xHN-dBpEWWooNzpdcZE3i3kGJXFy6EGpoqK7D7c/s320/Rev3+Quassy+OLY+finish+%231.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirhOOONsb6cA-MJXsjoq9ZFx1-C2Qm5eU3lLc3Bmaav1YyYKOJYBDhKWGiRivversIP6FfLkpDy5RGv1rD28ZzRzRl0qLvDvKeE6rv2ARNf09T9baz934sK8K6XB9S0UAWPrlCsiaWmas/s1600/Rev3+Quassy+half+finish+%231.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirhOOONsb6cA-MJXsjoq9ZFx1-C2Qm5eU3lLc3Bmaav1YyYKOJYBDhKWGiRivversIP6FfLkpDy5RGv1rD28ZzRzRl0qLvDvKeE6rv2ARNf09T9baz934sK8K6XB9S0UAWPrlCsiaWmas/s320/Rev3+Quassy+half+finish+%231.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJGtevZZJZKFjha3SQsV61QW1CcHnSz4gBmc3V-4y8pb1b5jf3u51WSBf-peKA1OBKziCB1hjU2W5qCkP_wZwLwISlWPrupnywWiRTbtoLz7Tcpo_ztwx4IsBp0FbX0vNYSyyjoxOur10/s1600/rev3+glow+run.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJGtevZZJZKFjha3SQsV61QW1CcHnSz4gBmc3V-4y8pb1b5jf3u51WSBf-peKA1OBKziCB1hjU2W5qCkP_wZwLwISlWPrupnywWiRTbtoLz7Tcpo_ztwx4IsBp0FbX0vNYSyyjoxOur10/s320/rev3+glow+run.jpg" /></a><br />
<b>Day 1 The Glow Run 5K</b><br />
<br />
<b>Pre-race routine:</b><br />
<br />
Drove up on Friday. Had to go into work to get status and do the morning meeting. That meeting lasted over 90 min. Then had to drive home since needed to extend 4 cards which expired today. Got on the road by 10:30 then got a call from Matt's Boy Scout Troop leader and a call from the Residents about NMP. Called the RDO and Darrell about that. Basically had to pull off the road every 30 min it seemed. The last time I was about at the exit for the hotel so I went and checked in. Headed to the expo and got checked in then hung out at the Biotta Juices tent a bit until the team dinner at 6:00. <br />
<br />
Met up with a bunch a folks from the team and met a few new faces then headed to check in and rack my bike and put on the race stickers then waited in some AC for the Glow run 5K. <br />
<br />
<b>REV3 Glow Run:</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf8pxny7X6ifwZK__FZJcGTEbqHJ2OWS9Khm4TC7yJ0WwCM93IywtdT78Day3D5k-CohERfjsfhNR3J2gdTd7A9678veIqZgQOsgFzfr5ZVzAWdBW755WJK-h3n3nierzz8xe0Cg-xVcY/s1600/Knoxville+glow+run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf8pxny7X6ifwZK__FZJcGTEbqHJ2OWS9Khm4TC7yJ0WwCM93IywtdT78Day3D5k-CohERfjsfhNR3J2gdTd7A9678veIqZgQOsgFzfr5ZVzAWdBW755WJK-h3n3nierzz8xe0Cg-xVcY/s320/Knoxville+glow+run.jpg" /></a></div>Did the Glow Run as the sun started to set. Smaller group than Knoxville but a good crowd nonetheless. Started out a few road back next to the best costume guy. Tried to take it easy but found my self picking it up and weaving my way forward. Had to pass the Mini Rev boys (Tim's kids) which I did during the downhill to mile one then passed 3 more people as we hit the out and back. Saw 2 people coming back and then one more I was reeling in. Hit the out and back turn and was told I was in fourth. Caught the girl in front of me soon after and pushed the last mile up to and over the hill which looks a lot different in the dark. Got to the top and around to the road to the park and Eric tells me I'm in second and a cop directing traffic says the same. Never remember passing the 2nd place guy, but around I came to the park and down the finish line through the smoke machine and called home by Sean. 2nd overall and won a box of powerbar performance gummies. Hung out for a bit then headed back to the hotel to get gas , call home, pull on my tats, fill my bottle and set up my bag. and go to sleep. <br />
<br />
<b>Day 2: Olympic Rev:</b><br />
<br />
<b>Pre-race routine:</b><br />
Got up at 5:00am with two independent alarms after last year, and managed to forget my bottle, had to drive 10 min back to get it, make a wrong turn, had to back track and everything else I could to only give me 15 min to set up and pump my tires before being boot out of transition.<br />
<br />
<b>Event warmup:</b><br />
<br />
Pre race pit stop then down to the water and put on my wetsuit. Swam about 200 yards warming up then floated/stood neck deep to stay cool as the other waves went off. Last wave of the day, finally headed to the start and lined up.<br />
<iframe src="http://player.vimeo.com/video/67881187" width="400" height="300" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
<b>Swim</b><br />
Time: 26m 49s<br />
Distance: 1640 yards<br />
Pace: 01m 38s / 100 yards<br />
<br />
<b>Comments:</b><br />
<br />
Started out to the outside and a few rows back. Started very low aggression, letting everyone get in and get going. Virtually no contact even though I drifted across the entire field to the far inside. corrected than and was on the buoy line on the way out. Got in a good rhythm. Turned and couldn't see anything as the sun was bad so tried to go off other swimmers. Worked OK I guess as I hit one buoy dead on not even knowing it was there. After than I drifted right and got herded back by the paddleboarders. Got tot the last turn buoy and finally could see again so I cranked up the effort and worked my way back in. Was catching a lot of folks from the previous waves. Got to the beach finally saw the bottom and stood up and leg one was done. <br />
<br />
<b>What would you do differently?:</b><br />
<br />
Need to work on siting and navigation. Being right on the buoy makes for difficult turns. <br />
<br />
<b>Transition 1</b><br />
Time: 02m 55s<br />
<br />
<b>Comments:</b><br />
<br />
Run up the hill to transition then all the way around to the Revolution bike racks seemed to take forever. Got out of the wetsuit well got quickly into my shoes, glasses and ring on, loaded a gel and left my race belt since didn't have to wear it.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Bit more urgency but not too bad for me. Lost 12 spots OA but maintained 16th in my AG.<br />
<br />
<b>Bike</b><br />
Time: 1h 19m 40s<br />
Distance: 25.68 miles<br />
Pace: 19.43 mile/hr<br />
<br />
<b>Comments:</b><br />
<br />
Got going good and took my time going up the road away from the park. Being in the last wave, I had people to pass the entire way which I always like since it keeps me focused. Didn't have anyone pass me and stay in front of my the whole ride. Tried to keep some in the tank early, but kept a good hard tempo and stayed in the big ring through the early hills. Dropped to the small ring at the bottom of the mile 11 monster a bit too soon and had a few people pass me then out of the saddle grinding up that hill passing them back. After that hill I started trying to pick up the tempo a bit. Got to the Oly/half split and did a much better job with the two evil hills in that section, though had to grind the second one a bit. Hammered down the monster decents on the back (love the checkered flag on the one spot) and hit the brakes way early on the last one to make the corner and S safely. Worked hard the way home but got reminded to stay hydrated by a police officer as we came up to the main road back in. Realized I hadn't drank anything for 20 miles. Gulped 2-3 swigs but not enough. Got over the last hill then down and around to the park entrance.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Definitely need to drink more and take the gel I brought for the ride. Paid for this the rest of the weekend.<br />
<br />
<b>Transition 2</b><br />
Time: 01m 6s<br />
<br />
<b>Comments:</b><br />
Nice methodical transition. Shoes on quick, helmet off. Forgot my race belt which wasn't good, but overall a good transition. Lost 1 spot OA and stayed 11th in my AG.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Had some issues racking again. Should have drank some of my bottle right there.<br />
<br />
<b>Run</b><br />
Time: 53m 12s<br />
Distance: 6.21 miles<br />
Pace: 08m 41s min/mile<br />
<br />
<b>Comments:</b><br />
<br />
Right out of transition, I had the lady in front of my take every cup and I went empty. Passed her and went on. First two miles went pretty well. My legs came in and I cruised into the shade and up to the out and back turn feeling about right. Once we took the left turn into that first hill; however, it just hit me like a brick wall, I had nothing, felt rotten and super hot and just slogged up the hill. Had two guys from my age group pass there but I got passed someone else who was suffering worse. As the course flatten out I got some back and I followed one of the two that passed me up the mile 3 hill and caught him at the aid station but he was able to scoot off. Had another person in my AG pass on mile 4 and her got up to my other buddy as well and they disappeared. Fought my way up the last hill which at least is very shaded, and fought my way home. Was tough and I was very dehydrated at the end.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjbU10jVn1OqmO3OZBDqMnpEIwMll8fmMD2uuQEZZIBGiydCQfdVUpLeAWhNuKyH4AWItx6c8nEOh4kLl_7jhhAhzF7o3f91O93X9regQW18m9kOCnFwzV6-JBEYCby6EWf21T0i0so5U/s1600/Rev3+Quassy+OLY+finish+%234.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjbU10jVn1OqmO3OZBDqMnpEIwMll8fmMD2uuQEZZIBGiydCQfdVUpLeAWhNuKyH4AWItx6c8nEOh4kLl_7jhhAhzF7o3f91O93X9regQW18m9kOCnFwzV6-JBEYCby6EWf21T0i0so5U/s320/Rev3+Quassy+OLY+finish+%234.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjKLZBsckwo6K1H__XLV8WpIj3R5UpUTHOQq-_20o2WV58WpNazKyfIqfT51J74CWwgeqTUVTRwkxupBljE0Ip1mGSX7ZeiVSz5sShIaL0UmPw8pEvYiuegSDRuu2P94n3lqGLdVDaXg/s1600/Rev3+Quassy+OLY+finish+%233.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDjKLZBsckwo6K1H__XLV8WpIj3R5UpUTHOQq-_20o2WV58WpNazKyfIqfT51J74CWwgeqTUVTRwkxupBljE0Ip1mGSX7ZeiVSz5sShIaL0UmPw8pEvYiuegSDRuu2P94n3lqGLdVDaXg/s320/Rev3+Quassy+OLY+finish+%233.jpg" /></a><br />
<b>What would you do differently?:</b><br />
<br />
Drink a lot more on the bike. 90 degree day and no chance to acclimate this year was a bad combo. went from 11th to 13th in my AG and 119th to 138th OA.<br />
<br />
<b>Post race</b><br />
<br />
<b>Warm down:</b><br />
Got across the line an immediately felt like crap. Got a clod wet finishers towel and extra ice on my neck. Gave back my chip and got my medal and t shirt. Parked myself in front of the cool fan at the med temt for 15 minutes before shuffling to get some food. Ate a ton of fruit but not much else. Did 30 min at the NormaTec tent next to Andrew Starkowitz. Then waddled back to transition, packed up and hit the road. <br />
<br />
<b>What limited your ability to perform faster:</b><br />
<br />
Got dehydrated on the bike and could catch back up. However it was a course PR by 1:18 and top 20% AG and OA is pretty good, especially considering the bonk on the run.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQX3SOP7KFJNe-GIzo2gj1daHKLkxiLTK22JNIonnziq4sY4XPoCaO68V63N1IlQNHpPT8PnvkeJgURWhooVS342XdMLJPNjcY0RCjQyodkhnqcl6sV-tCE_w7rqZCvhw63o8PUMXfM78/s1600/compex.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQX3SOP7KFJNe-GIzo2gj1daHKLkxiLTK22JNIonnziq4sY4XPoCaO68V63N1IlQNHpPT8PnvkeJgURWhooVS342XdMLJPNjcY0RCjQyodkhnqcl6sV-tCE_w7rqZCvhw63o8PUMXfM78/s320/compex.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwhFaWBCLfKpHSxKT7wCKVx5KQYSgGh4ri0OuZHDnGzsW_UUSG-GFIYm-BOKzEPBwTRIK_hclw9QpP8s9ujg_Fa33N3DWEO_PJXlyEJePuwr8TqBQlcOw_j6xmEbMzaPBp9HvtLhtVdI/s1600/NormaTec+Knoxville.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfwhFaWBCLfKpHSxKT7wCKVx5KQYSgGh4ri0OuZHDnGzsW_UUSG-GFIYm-BOKzEPBwTRIK_hclw9QpP8s9ujg_Fa33N3DWEO_PJXlyEJePuwr8TqBQlcOw_j6xmEbMzaPBp9HvtLhtVdI/s320/NormaTec+Knoxville.jpg" /></a><br />
<b>Event comments:</b><br />
<br />
Great race! Rev 3 Rocks!<br />
<br />
<b>Day 3 The Half Rev</b><br />
<br />
Middlebury, Connecticut<br />
United States<br />
Revolution 3<br />
82F / 28C<br />
Sunny<br />
Total Time = 6h 30m 14s<br />
Overall Rank = 587/997<br />
Age Group = M 40-44<br />
Age Group Rank = 111/172<br />
<br />
<b>Pre-race routine:</b><br />
After two races in two days, I went back to the hotel and tried to drink a bunch of juice and had Performance Energy blasts and powerbar protein bars to eat, but lounged and slept. Should have done some more Normatec and Compex but didn't. I did get a good shower, loaded up for day two, made my bottles and went to bed early. <br />
<br />
Got up at 5:00am again and avoided all the extras from yesterday but the traffic coming into the park was terrible and we spent a good 35 min from the light to the park and had to park across the street in the baseball field. Once again very little time to set up. Forgot to apply sunscreen and there was a huge line for the porta potties. Fortunately had plenty of time. Ran into Susan as I put on my wetsuit and we talked a bit.<br />
<br />
<b>Event warmup:</b><br />
Again got in a swam for 200 yards then sat/floated neck deep until my wave. A bit early than yesterday but still about 30 min after the first wave.<br />
<br />
<b>Swim</b><br />
Time: 36m 11s<br />
Distance: 2112 yards<br />
Pace: 01m 43s / 100 yards<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1f8-yxj7Rwd17hMgbfGmcvCaEDnTo5EsEU52Fk1ZchesWWIWx0OqT52D4DcUi9yWXGPJpPULVAxksUVktmzKofTsw4dZ8KztC6y8PgxtGENzIjxHIoi2azRXVBKOfb5LI0e6gPlDVGNM/s1600/htfu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1f8-yxj7Rwd17hMgbfGmcvCaEDnTo5EsEU52Fk1ZchesWWIWx0OqT52D4DcUi9yWXGPJpPULVAxksUVktmzKofTsw4dZ8KztC6y8PgxtGENzIjxHIoi2azRXVBKOfb5LI0e6gPlDVGNM/s320/htfu.jpg" /></a></div><b>Comments:<br />
</b><br />
Again started on the outside a few rows back and again took it easy at the start. Bigger wave so a bit more contact but did better at staying outside. The leg up was again very good had several folks going my speed so I latched onto them and sited off them. Got to the turn and into the sun and again couldn't see anything. Zig zagged my way across the lake getting saved by a kayak when I was way outside then herded back when I was way inside. Even going off other swimmers didn't help as our whole group went way inside. Despite the zig zag course I was feeling good on the swim. Once we hit the turn and I could see I worked hard coming back and went buoy to buoy in a straight line. Good swim all told.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Work on navigation, get better tinted goggles.<br />
<br />
<b>Transition 1</b><br />
Time: 04m 3s<br />
<br />
<b>Comments:</b><br />
<br />
Had some issues getting out of my wetsuit. Applied plenty of trislide to my feet and sunscreened got my glasses and ring on and helmet and load my gels and off I went.<br />
<b><br />
What would you do differently?:</b><br />
<br />
Wasn't in a hurry. Wasn't racing since I could still feel the after effects from yesterday. So this was a good swim then a catered workout. 63rd to 72nd AG and 379 to 414 OA.<br />
<br />
<b>Bike</b><br />
Time: 3h 11m 24s<br />
Distance: 56 miles<br />
Pace: 17.57 mile/hr<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIrMEpG5L2HjOqRfgj93RjX9pnr2KVylwANrPf2u1KLFIkBydkpIsy_52vPBNm2XeAQ1VhWh-1zSfgdJxrQGLZaCCFKmy-Gw9FCNjaDYPfYxMh1N9F5SRjATy_6Vvyk9mp_l88lNKkvZM/s1600/Rev3+quazzy+HIM+elevation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIrMEpG5L2HjOqRfgj93RjX9pnr2KVylwANrPf2u1KLFIkBydkpIsy_52vPBNm2XeAQ1VhWh-1zSfgdJxrQGLZaCCFKmy-Gw9FCNjaDYPfYxMh1N9F5SRjATy_6Vvyk9mp_l88lNKkvZM/s320/Rev3+quazzy+HIM+elevation.jpg" /></a></div><b>Comments:<br />
</b><br />
As I was not feeling good coming off yesterday I just treated this as a training ride. This is one of my favorite ride period with over 3500 feet of climbing 6 cat 5 and 1 cat 3 climbs. I got going and took it easy following Heather Golnicks advice find a gear that feels one or two level too easy and stay there for at least 30 miles. I downshifted way early and got over the first two hills on the backside on the lake I always geared out on and had to grind. Cruised through the next few segments making some progress but not racing anyone. The big hill was rough and I had to pass people on the inside since there was nowhere to go but I actually stayed seated and granny geared it to the top and passed 5-6 people. <br />
<br />
Then decent to BlackRock lake is my favorite and it didn't disappoint. The scenery is awesome and the speed it killer too. But way goes down must come up. Went a lot to the granny gears and stayed seated a lot more than last year as I was having man part pains when I sat. If I stayed seated it was ok but changing position was painful. Plus my back started acting up too. No fun. Did the hills well but got sitting up on the aerobars (hand on aeropads) to ease my back. Last 15 miles were not a lot of fun but I got through it.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Got to figure out the man pain issue prior to IMLP. Still felt the effect from yesterday with a cramp in my left hammy to go with the back and other pains. Still on 72nd to 81 AG and actually 415th to 384th OA so not bad.<br />
<br />
<b>Transition 2</b><br />
Time: 02m 20s<br />
<br />
<b>Comments:</b><br />
Had issues racking and just felt rotten. Took it slow and steady dumped a hot bottle of water on my head, got my race belt this time and headed out.<br />
<br />
<b>What would you do differently?:</b><br />
<br />
Not much the die was already cast. 81st to 82nd AG and 384 to 386th OA<br />
<br />
<b>Run</b><br />
Time: 2h 36m 16s<br />
Distance: 13.1 miles<br />
Pace: 11m 57s min/mile<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0723j5BLQxU5bXoz2Pjl1KCA5h0abriNBVkH2_DfRTkwMrQM7oBeK3C8AxtH7GX1-nU5S4mrrYGrwzj7ZS4Sz29SVJtLigps-JHtQECJOzfCq0AR3ptCt5N3mn0I9IQ1PFQDsQra4sIg/s1600/Rev3+Quassy+half+finish+%232.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0723j5BLQxU5bXoz2Pjl1KCA5h0abriNBVkH2_DfRTkwMrQM7oBeK3C8AxtH7GX1-nU5S4mrrYGrwzj7ZS4Sz29SVJtLigps-JHtQECJOzfCq0AR3ptCt5N3mn0I9IQ1PFQDsQra4sIg/s320/Rev3+Quassy+half+finish+%232.jpg" /></a></div><b>Comments:</b><br />
<br />
Started out shuffling along with a big cramp in my left hamstring and feeling like the tank was on empty. Ended up just shuffling until the hill on mile 2 and conceding I needed to walk the hills from here on out and then jog the rest. So that is what I did. The heat was tough the triple was tougher but all I was doing to today was moving forward and finding my way to the finish line. Saw a lot of folks really struggling in the heat. Was talking to one guy who actually ran a 1:38 for a PR last year but was walking today. I just stayed upbeat and positive and ran as much as I could. At the end I tried to run as much of the final hill as I could then actually got rolling over the end. Good Ironman damage control practice. <br />
<br />
<b>What would you do differently?:</b><br />
<br />
Knew coming in it was going to be rough. Should have eaten better between race and not gotten dehydrated Saturday. But such is life. Decided to treat this as a long training day and take whatever the run turned out to be. So it turned out ugly, no big deal.<br />
<br />
<b>Post race</b><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeEk9jvcQcPA06xwRE9wR8GHwfNniU4bzqDdKwwrzok2Qal7x4lC4xWflJo34wvIenxO5ZZUwS2hZrab_M4tKjpdWMW0iymSQBK8T1e9yNalJT5S2O5pxJRw1r0uoRJ2Xk6-Dz-ge3aMk/s1600/rev3+hardware.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeEk9jvcQcPA06xwRE9wR8GHwfNniU4bzqDdKwwrzok2Qal7x4lC4xWflJo34wvIenxO5ZZUwS2hZrab_M4tKjpdWMW0iymSQBK8T1e9yNalJT5S2O5pxJRw1r0uoRJ2Xk6-Dz-ge3aMk/s320/rev3+hardware.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyDoJXd-9owd9Ch4IiXk5N13im9G124ol22HEMPOOaaCJFbVDL4fZ6EYDhq0iMNSOkYhkgfASPlM9uz2ycrP1YSvgFy0njfU1e9Xfyk48aGEbKmG_J1yGae3sWZgFPUjfIGORKpjM2hPQ/s1600/revolution+medal+back.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyDoJXd-9owd9Ch4IiXk5N13im9G124ol22HEMPOOaaCJFbVDL4fZ6EYDhq0iMNSOkYhkgfASPlM9uz2ycrP1YSvgFy0njfU1e9Xfyk48aGEbKmG_J1yGae3sWZgFPUjfIGORKpjM2hPQ/s320/revolution+medal+back.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyuAOEffXboOXCkyQAhABKcbeXdrarXoE52-NXurqOqQJ00m_MIC9v8n8eNL7LLrF92jYluJrAfCg_Se36r-183bt306ztWMMSzVo5Y6lxaYThX4vKPMVXVko8tC1lwTBr7vOVRrTzoVY/s1600/Revolution+medal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyuAOEffXboOXCkyQAhABKcbeXdrarXoE52-NXurqOqQJ00m_MIC9v8n8eNL7LLrF92jYluJrAfCg_Se36r-183bt306ztWMMSzVo5Y6lxaYThX4vKPMVXVko8tC1lwTBr7vOVRrTzoVY/s320/Revolution+medal.jpg" /></a></div><b>Warm down:</b><br />
<br />
Got my towel, medal, and shirt. Thought about doing the ice baths but opted against it. Got some food after crashing in the VIP tent. Felt more human and found my Revolution medal and got to cheer in some of my teammates like Kelly then went back and ate and drank. Met Heather Jackson which was really cool ( she finished 2nd) . Went to T2 and got my stuff packed up the went and watched the awards, then saw Susan and Steve, then packed up and rolled across the street and packed up the car. Got McDonalds including a chocolate shake and sat in my hotel room in my NormaTec boots for 1.5 hours before taking a shower. <br />
<br />
<b>What limited your ability to perform fa<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgApbZtl0Q7yoW08nysC7HOylGe2JsxGmlbMJzuZp_ySGulDcG-Qff2PNegkltKpkwmIyCxoL_97HrRfth7dP-jnPx1mpxJ9tqMmfUmai98-BPmXWXxYvdf_CRW89icso-Qibg-pZyqdLI/s1600/recovery+normatec.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgApbZtl0Q7yoW08nysC7HOylGe2JsxGmlbMJzuZp_ySGulDcG-Qff2PNegkltKpkwmIyCxoL_97HrRfth7dP-jnPx1mpxJ9tqMmfUmai98-BPmXWXxYvdf_CRW89icso-Qibg-pZyqdLI/s320/recovery+normatec.jpg" /></a></div>ster:</b><br />
<br />
Dehydration Saturday still affected my day Sunday.<br />
<b><br />
Event comments: </b><br />
<iframe src="http://player.vimeo.com/video/67539818" width="400" height="300" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
Another great job by Rev 3 !<br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-44397770693447306362013-05-12T01:09:00.000-04:002013-05-12T01:09:38.175-04:00Rev 3 Knoxville 2013 Race Report<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx9qq79a7NLQfoitqtAFSh0KcwLfGBBa3Ch6r3MX8fdMYwAV8BnAGFUHgD_pgn7GSOiO19hpkqaDJTUKz9JM7nYJjEd0RHjntp-b1HoMZ3iAhGL1WcdK2TCsc6Kb2_wRE2eW0ynughAyM/s1600/REV3+Knoxville+2013+finish2.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgx9qq79a7NLQfoitqtAFSh0KcwLfGBBa3Ch6r3MX8fdMYwAV8BnAGFUHgD_pgn7GSOiO19hpkqaDJTUKz9JM7nYJjEd0RHjntp-b1HoMZ3iAhGL1WcdK2TCsc6Kb2_wRE2eW0ynughAyM/s320/REV3+Knoxville+2013+finish2.jpg" /></a><br />
<br />
Rev3 Knoxville - Olympic Rev<br />
2013-05-05<br />
Knoxville, Tennessee<br />
United States<br />
REVOLUTION3 Triathlon<br />
55F / 13C<br />
Precipitation<br />
<br />
Triathlon - Olympic<br />
Total Time = 2h 34m 44s <br />
Overall Rank = 79/355<br />
Age Group = M 40-45<br />
Age Group Rank = 13/45<br />
<br />
Pre-race routine:<br />
<br />
Drove down Friday morning leaving the house at 9:45am. Things went well until after my first pit stop for gas and lunch. Got a couple Hot Dogs with relish and a bag of Sugar Free Wintergreen Lifesavers (since I couldn't fing regular ones). About a hour later my stomach and bowels were not happy with me and I had to make several restroom stops as my body reject and got rid of my lunch. Although I initially blamed the relish, turns out it was the lifesavers (aspertane suck) as on the ride home I ate the last few and the same reaction occurred (fortunately only one restroom stop was required) This made a long drive longer but I made it to Knoxville just in time to check in, unload my stuff, change and head to World's Fair park for the Glow run 5K. Checked in got my glowsticks and number and jogged to the start just in time. Started mid pack as I intended to just jog, but as the crowd opened up I responded and ran and felt really good. This was the first fast run since coming back from my foot injury so it was a good sign. I think I ended up top 15 or so but it was an untimed and unscored race with the 1K walkers/fun run coming to the finish at the same time so no way to really know. Felt good though. We raised over $25K for an injuried UT swimmer/Boston Marathon victem.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1LwDZfGfon3zlrthvKP_2a7y2WEHi60aGyrFgss2WbjC-t7KETOpOrKznV7LFWgDRMBnEHhm0wQz_g8M2j6gnKQI0mN7_ks_5voHp7iVdGgQLkcbyEnoat26klg2swVqlkJq8N1us7Kw/s1600/Knoxville+glow+run+2.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1LwDZfGfon3zlrthvKP_2a7y2WEHi60aGyrFgss2WbjC-t7KETOpOrKznV7LFWgDRMBnEHhm0wQz_g8M2j6gnKQI0mN7_ks_5voHp7iVdGgQLkcbyEnoat26klg2swVqlkJq8N1us7Kw/s320/Knoxville+glow+run+2.jpg" /></a><br />
<br />
Slept in the next morning and then headed to the expo and checked in before the rain started. Started waiting in line for a bike tune up but the line was long and the rain was picking up so I rode down to transition to check my bike in. On the way out of transition I saw a group of folks around two fallen cyclist who fell on the 60 degree wet railroad tracks. Helped out as much as I could until the police and ambulences arrived then directed traffic around the ambullences. Away that fun experience I was in no mood to swim in the cold and rain or do a bike ride so I headed up to the Expo and started my shift at the Biotta Naturals tent early and spent the rest of the afternoon hawking Beet Juice and Vegitable juice. Made some friends and met several pros and guy from the bigggest loser season 2. Gave out more bottle towards the end of the day then closed up shop and headed to the hotel. Had some popeyes chicken burritos for dinner, called home, and watched the Bull and Nets game then hit the hay. 5:35 wake up call.<br />
<br />
Event warmup:<br />
<br />
Got up got tri slided and pulled on my uniform and wetsuit as it was still raining. Walked down to the expo and dropped off a bag at the team tent for after and then headed down to transition. Set up transition, chilled and then put the wetsuit the rest of the way on for the walk to the start in the rain. Walked the .75 miles to the start hit the porta potties, then watch the pre race ceremony and watch the pros start, then waited for my wave to be ushered down the stairs to the boat dock. Jumped in the 59 degree watch adjusted my goggles and swam to the starting line to get warm.<br />
<iframe src="http://player.vimeo.com/video/65537254" width="970" height="546" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
<b>Swim</b><br />
00:25:44 | 1640.42 yards | 01m 34s / 100yards <br />
Age Group: 13/45<br />
Overall: 130/355<br />
Performance: Good<br />
Suit: Hurricane Cat 5 full<br />
Course:<br />
<br />
Start against the current swimming upstream past the river paddle boat, under the bridge, and out to the turn buoy, short jaunt to the middle of the river, then downstream with the current back to the start, past the start under two more bridges to the UT boat dock and out.<br />
<br />
Start type: Deep Water<br />
Plus: Waves<br />
Water temp: 59F / 15C <br />
Current: Medium<br />
200M Perf. Average<br />
Remainder: Good<br />
Breathing: Average<br />
Navigation: Good<br />
Rounding: Bad<br />
Comments:<br />
<br />
Water was realy cold at first but Once I got moving and got my face used to it I was fine. Since everyone was late getting into the water (bunch of lemmings at the end of the dock), I had alot of open space on the outside. Start was ggod and clean and didn't have any contact until the first guide buoy when the inside and outside groups came together. Got wacked in the face with a hand but one guy and kick in the same goggle a few stroke later. After that it was smooth sailing to the turn buoy. This time there was a bigger log jam and I found myself stuck basicly being swept under the bouy unable to move forward. Then the a@#$%#@e in front of my crys like a @#$%##g little @#&$%# (If you can't tell he didn't make my christmas card list) to get off me and punches me in the throat. If that wasn't bad enough the shot pushed me under the buoy where I got tangled with the rope and ended up swallowing half the river. I paniced and got out of there but needed a few tries to settle down considering I could have drowned thanks to this $%&*%#$%^&** piece of $%^&. Once I did get going I had to calm myself down as I was having trouble breathing. Fortunately the guy looked like everyone else (wetsuit goggle green cap) in my wave cause it I found him, he would not have been a happy camper. Got to the next buoy and went wide around to avoid a repeat performance and then started getting after it. Finally recovered, I started really swimming harder and reeled in a passed two large groups in front of me, Swimming a bit angry until I finally started catching a bunch of red caps and got caught by my first pink cap as we found the way to the dock. Rolled myslf out onto the dock and was done.<br />
<br />
What would you do differently?:<br />
<br />
Not swallow a few gallons of river water by staying out of that mess at the turn buoy. I normally go wide for a reason, that was it. But that said I was 13/45 in my AG and was about 2 minutes faster than last year so all the swimming this off season appear to have paid off.<br />
<br />
<b>T1</b><br />
Time: 06:36<br />
Performance: Average<br />
Cap removal: Average<br />
Wetsuit stuck? Yes<br />
Run with bike: Yes<br />
Jump on bike: No<br />
Getting up to speed: Average<br />
Comments:<br />
<br />
Long run up the boat ramp down the street around the parking garage and into transition. Found my rack OK, got out of my wetsuit ok. Took the extra time to dry off, put my socks, and armwarmers on, which paid off.<br />
<br />
What would you do differently?:<br />
<br />
Not too much only lost about 2:30 to the leaders so time was mostly reflective of the long run to T1. Extra time to dry off fully paid off with being warm on the bike.<br />
<br />
<b>Bike</b><br />
01:13:12 | 24.85 miles | 20.37 mile/hr <br />
Age Group: 11/45<br />
Overall: 72/355<br />
Performance: Average<br />
Split #1 12.30 miles 40:17 (18.32 mph) Split #2 11.70 miles 32:55 (21.33 mph)<br />
Wind: Some with gusts <br />
<br />
Course:<br />
<br />
Nice course out and over the river then through Downtown Knoxville and out to the country roads. Lots of rolling hills a two long hills one in each half and 2 Cat 5 climb. Railroad tracks and rough roads in spots but scenic and fun ride.<br />
<br />
Road: Rough Wet<br />
Turns: Average<br />
Cornering: Below average<br />
Gear changes: Good<br />
Hills: Good<br />
Race pace: Comfortable<br />
Drinks: Just right<br />
Comments:<br />
<br />
Long run out of T1, then back into the rain. Got clipped in easy and got up to speed fairly quickly. The first short steep hill on the on ramp I did a good job not stalling out and getting to a low gear early enough. Got into a nice rhythm and rode well. With the conditions I made a concious decision to hold back a few notches. Given the road conditions in town and the wet roads, that was a good choice. By drying off I was able to stay warm untill I built up some body heat. Alot of folks who didn't got really chilly due to the relative wind on the downhills combined with the rain. Rode the hills in the first half well although I mis identified the first Cat 5 climb and was a bit off gear for that long climb but I recoveried. I really don't recall more than one person passing me and staying ahead of me (plus the relay guy would lost a chain then had another issue 10 miles later.) Got to the turnaround and really struggled to make that slow turn then I finally notched up the intensity and went affter it a bit more as my legs felt great. Ripped through the flats and did a good job on the second Cat 5 hill but took it very cautiously on the downhill after, riding the breaks. Pushed on the flats and uphills and other than the steep hill into town where I down shifted way too early and got passed back (got him back on the hill and left him at the top). Good ride back in but nailed a few potholes since I had rain speckled glasses. Got back to Neland Drive and transition and unclipped a bit early and coasted in, happy to be down safely.<br />
<br />
What would you do differently?:<br />
<br />
Given the conditions not too much. My legs felt great so I know I could have gone harder, but the road conditions, rain, wind, railroad tracks, reduced visability glasses, and cold dictated a different strategy. Picked up 5 spots in my AG and 50 spots overall and had 10th fastest split in my AG.<br />
<br />
<b>T2</b><br />
Time: 01:45<br />
Overall: Average<br />
Jumping off bike: Below average<br />
Running with bike: Good<br />
Racking bike: Below average<br />
Shoe and helmet removal: Good<br />
Comments:<br />
<br />
Really poor at dismounting as I come to a complete stop and take too long to dismount. Then good run though transition and got cheered my the Rev3 crew working the race. Overshot my rack, not alot of bike in there :). And a few issues getting my tire in the rack. Quick change of shoes and grabbed my race belt for the run. Put it on upside down and then changed it but was moving the whole time so no big deal.<br />
<br />
What would you do differently?:<br />
<br />
Didn't grab my gel. Don't overshoot my rack. <br />
<br />
<b>Run</b><br />
00:47:27 | 06.21 miles | 07m 38s min/mile <br />
Age Group: 13/45<br />
Overall: 79/355<br />
Performance: Average<br />
Split #1 20:26 2.70 miles (7:34 per mile) Split #2 27:02 3.51 miles (7:43 per mile)<br />
<br />
Course:<br />
<br />
Out of transition, down Neland to the greenway along the stream. Greenway to the park #1 then around the corner to park number 2, then arcross the street to the turnaround and back, then past transition under the road up the ramp then back up the hill to World's Fair Park, through the mud to the finish chute.<br />
<br />
Keeping cool: Good<br />
Drinking: Just right<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9bbefaQxMTmoYaMXqUoCakjOd07al57Y8XhD-0RH3l41MVXKTXYi8HA5xSuD_-QUjze07VF1QGeTqMW_HPkU8_inqfRS-VetKopNrfQqboB8jxPT17MH-TReG5pL_hXiKgEhp3drFaUk/s1600/rev3+knoxville+2013+finish+1.jpg" imageanchor="1" ><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9bbefaQxMTmoYaMXqUoCakjOd07al57Y8XhD-0RH3l41MVXKTXYi8HA5xSuD_-QUjze07VF1QGeTqMW_HPkU8_inqfRS-VetKopNrfQqboB8jxPT17MH-TReG5pL_hXiKgEhp3drFaUk/s320/rev3+knoxville+2013+finish+1.jpg" /></a><br />
Comments:<br />
<br />
Started off feeling good but not great. Hadn't done alot of running the last few months due to a tendon issue with the top of my right foot but that had finally cleared up and I could run but had no idea what to expect speed wise. Cruised down Neland and had a lady and a 23 year old pass me) On the greenway the first aid station was under a bridge that was just pissing a fountain of water on the course then we started hitting the big and deep puddles. Had another 23 year old catch me and remarked I was a hard guy to catch up to (he caught me and started talking to me on the second Cat 5 hill before I scooted away). made it through the park and saw Summer, and Joshua coming back, sloshed through a big puddle right before the road crossing hit the turn a around and started back. Tryed to pick up the pace but each time I got rolling felt like I hit another puddle and lost my rhytm. Got passed by 3 people in my wave and 2 in my age group on the way in but the two in my AG ran 38 and 42 min 10K splits so did let that get me down. The tunnel under the road and switchback back up is really the hardest part of the run, but got it back together and work to the finish. Had one last woman pass me as we crossed over the track and then held off a set of footsteps through the park to the road and to the chute, then hustled through the mud to the finsh and posed to the cameras as Sean called me in.<br />
<br />
What would you do differently?:<br />
<br />
Given no speed work, and alot of uncertainty, and the conditions, I'll take a 47:27 which was 30+ seconds faster than last year coming in in really good running shape and great conditions. Not quite the 46s I was pulling at the end of last year but I wasn't expecting those. Did lose focus and rhythm too often due to the puddles. Can't let that get to me. Lost 2 spots in my AG and 3 overall on the run, but really can't complain.<br />
<br />
<iframe width="640" height="360" src="http://www.youtube.com/embed/LaKUOSxy1hI?feature=player_embedded" frameborder="0" allowfullscreen></iframe><br />
<br />
Great video that captured the day very well.<br />
<br />
<b>Post race</b><br />
<br />
<b>Warm down:</b><br />
<br />
Got my finishers medal and shirt, gatorade and water, then hit the VIP tent to grab my bag and head back to the hotel, dry off and take a shower and check out before noon since they couldn't give me a late checkout. SHowered changed and checked out and loaded up the car, then went to the parking lot mid way between transitiona nd the Finishline. Went and got my bike and stuff, saw two folks who were rather hypothermic and got some help for them ,then walked back to my car and loaded up. Quick trip to transition to see my time and met up with Anthony who won his AG. Then back to the car for a 10 hour drive home. Really missed the Normatec folks not being there.<br />
<br />
What limited your ability to perform faster:<br />
<br />
Lack of sppedwork and running due to an injury this winter and lossing focus due to raod conditions.<br />
<br />
<b>Event comments:</b><br />
<br />
Weather conditions were brutal. Alot of folks DNS or DNFed due to the weather and a few folks got a trip to the ER for Hypothermia including one of the folks I got help for. Had warmup room in the local hotel and great support on the course and finsih and transitions. Great job by the Rev 3 crew on a nasty day. Weather sucked but the race was great and I was pretty happy. <br />
<br />
Overall: Good<br />
Mental exertion [1-5]: 4<br />
Physical exertion [1-5]: 3<br />
Good race? Yes<br />
<br />
Evaluation<br />
Course challenge:Just right<br />
Organized? Yes<br />
Events on-time? Yes<br />
Lots of volunteers? Yes<br />
Plenty of drinks? Yes<br />
Post race activities:<br />
Race evaluation [1-5]: 5<br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com4tag:blogger.com,1999:blog-7198562526952336293.post-26426821053958716292012-12-28T16:18:00.000-05:002012-12-28T16:18:50.373-05:00I've been everywhere or so it seems! <br />
In 2012, I've been to Pennsylvania, New Jersey, New York, Nebraska, Maryland, Virgina, North Carolina, Tennesse, Connecticut, North Carolina, South Carolina, Georgia, Rhode Island,Massachusetts, New Hampshire, Maine, Ohio, Illiniois, Indiana, Iowa, West Virginia, Wisconsin, Texas, Delaware and D.C. <br />
<br />
I raced in Pennsylvania (3), Tennesse, Connecticut(2), Wisconsin, Maine, Maryland, South Carolina. And all of my triathlons were out of state road trips.<br />
<br />
I did one 5K, one 5 miler, one 10K, 5 Olympic distance Triathlons and 2 HIMs. At age 42, I defended an age group title, set PRs for 5 miles, 10K, Olympic Tri and HIM and had my best finishes AG and OA and improved my USAT score. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnoON6nd2rhSdvcKKatbW_EYte1qSk_33XiiHhjFIO_S-XMA7hvh2kWiA5KuvnPHObY6K6clari8WSl7hXcOI304-svnOIJ88Dm8WE1GWEXIrFwsLw090y1QM-LIkWruuyhsHUuvV4qjs/s1600/victory.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="209" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnoON6nd2rhSdvcKKatbW_EYte1qSk_33XiiHhjFIO_S-XMA7hvh2kWiA5KuvnPHObY6K6clari8WSl7hXcOI304-svnOIJ88Dm8WE1GWEXIrFwsLw090y1QM-LIkWruuyhsHUuvV4qjs/s320/victory.jpg" /></a></div><br />
<br />
But that doesn't quite tell the story. <br />
<br />
<br />
Highlights:<br />
<br />
1) The Revolutionary Run at Valley Forge National Park. I set a PR finally breaking 36 min on this hilly challenging and fun course, but the highlight was getting to race with and against my son Adrian for the first time. It was a cold wet and ugly day but getting to see him cross the finish line and hearing the announcer announce his name and see his face was priceless. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUPgUjQb5YTweaI8kFayls5qo_d-LbitrBMBAz4BFNyhra1N0v0gryWo3PV5m6Th8zzwcprOFBnj-m-OtEuMMiZekVWw3WaCe2rJNJYvSeY8GrqVQjLLnHEsMYV1Kca96Mx1BDuovcT40/s1600/Adrian+Revolutionary+run.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="274" width="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUPgUjQb5YTweaI8kFayls5qo_d-LbitrBMBAz4BFNyhra1N0v0gryWo3PV5m6Th8zzwcprOFBnj-m-OtEuMMiZekVWw3WaCe2rJNJYvSeY8GrqVQjLLnHEsMYV1Kca96Mx1BDuovcT40/s320/Adrian+Revolutionary+run.jpg" /></a></div><br />
<br />
<br />
2) The Revolution 3 Half Full Tri. <br />
<iframe src="http://player.vimeo.com/video/55785107" width="400" height="300" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe>I signed up for this race at the last minute and had very low expectations going in. I just wanted to support Charlie at Rev3 and Brian at the Ulman Cancer Fund for having the guts to invite Lance Armstrong to race and then having to drop USAT certification for the HIM to permit it. It was a tough call for Rev3 but some races are about more than the race itself. Say whatever you want about Lance, but he is a cancer survivor and has done more to support and provide hope for millions of other cancer survivors and their families than anyone else. So I was there to support Ulman, Team Fight, and Rev3 for making the right choice. The day was cold, windy, and raining. The course was hilly and tough. My fingers and toes were numb and I was so cold going down the hills I was considering not doing the second loop. But I couldn't quit given the cancer survivors who had to battle so much more difficult cicumstances, so I pushed on and was rewarded with the best HIM run of my life 1:48:28 and a HIM PR by close to 2 min in my 18th HIM. 25thOA and 7th in my AG and met the USAT Halfmax Qualifying standard (Although it didn't count since the HIM race was not longer USAT scanctioned, but I still will be racing at USAT Halfmax this year at Rev3 South Carolina since you don't have to qualify this year.) Never felt so wiped out or totally satisfied with a race in my life. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRlGkrcIUnIxIKnzsd29sj4QSWptAG3PIolRP0Ay9cijY25oO9IUBPbOv99fSCBMaIMferV3UEfCIaPhbyW6hmaoQcEkvbJdA_IEC9dT2IH4-HLucr1qXTvs8HMgxfjHcm-kzMmP2SMPI/s1600/rev3+half-full+triathlon+-+finishline.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="213" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRlGkrcIUnIxIKnzsd29sj4QSWptAG3PIolRP0Ay9cijY25oO9IUBPbOv99fSCBMaIMferV3UEfCIaPhbyW6hmaoQcEkvbJdA_IEC9dT2IH4-HLucr1qXTvs8HMgxfjHcm-kzMmP2SMPI/s320/rev3+half-full+triathlon+-+finishline.jpg" /></a></div><br />
<br />
<br />
3) The Revolution 3 Maine Olympic Triathlon. This was the first year in Maine for Rev3 and it was a spectacular race. Old Orchard Beach threw out the welcome mat, were great hosts, the beach was awesome, and the race was great too. Met Conrad Stolz, Xtra ledgen, had my fastest bike split ever in an Olympic really coming to life in the second half of the race, and then finished it off with a really great run. Ran from 9th in my AG to 5th and took over 4th in the last mile but didn't close the deal. Still 5th place in my AG was a personal best, and the lobster bake post race made everything great. Plus the medals were super cool too. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEielL5X0qcIbiXCoOPkL5Vc8ZBM4qXAUTJdqePMQB4_NuPGdMiE_a-MiOG4iUdZeh86ky5k6tm_Ztiuy30mK-YzkBrPsQukDN6joBd1N-oic8-z_v2RExJsTnO5E-Ci9fttka-ZEq1dU9U/s1600/rev3+Maine+Lobster.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEielL5X0qcIbiXCoOPkL5Vc8ZBM4qXAUTJdqePMQB4_NuPGdMiE_a-MiOG4iUdZeh86ky5k6tm_Ztiuy30mK-YzkBrPsQukDN6joBd1N-oic8-z_v2RExJsTnO5E-Ci9fttka-ZEq1dU9U/s320/rev3+Maine+Lobster.jpg" /></a></div><br />
<br />
<br />
4) The Revolution 3 South Carolina Olympic Triathlon. The was the season ending triathlon for me. Stayed on campus at Clemson University got to go to dinner with my awesome teammates at Tomatoe Joes and again we followed the Ironman World Championships via twitter and facebook during dinner. Love this race, very nice feel to it. The SEC Collegate Championships were cool and gave me a target as they were in the wave before us. Rode down to the swim race morning next to Jaqui Gordon and another pro and listened to their prerace conversations. Had a really good race with my second best bike and a PR Olympic tri run of 46:04 and finished 30th OA and 6th in my AG. For a short moment, I saw a preliminary results sheet which had me in 3rd place for my AG and 26th OA, which would have been my first triathlon podium ever, but 3 of the missing 4 results were in my age group :( Still was a great finish to my season and since the swim ended up long since the collegates took everyone around the second set of HIM bouys, it would have likely been a PR too.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj25XvB3y5pbL4JTo18a2VbNXleN3sULfrUWqwbHmED-b8AKfHIYUQCG1k34MNE6ehtkkmxZDYWVNAPvJvI7Sk9X2iZ95xkFbrigzONKvxewW9pCmGWytMA7pBDsW9eI56BYFmDgf7G_Zg/s1600/jacqui.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="249" width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj25XvB3y5pbL4JTo18a2VbNXleN3sULfrUWqwbHmED-b8AKfHIYUQCG1k34MNE6ehtkkmxZDYWVNAPvJvI7Sk9X2iZ95xkFbrigzONKvxewW9pCmGWytMA7pBDsW9eI56BYFmDgf7G_Zg/s320/jacqui.jpg" /></a></div><br />
<br />
<br />
<br />
5) The Revolution 3 Knoxville Olympic Triathlon: First Triathlon of the season. Got things going right with a PR (at the time) by 30 seconds and got to put the demons from my 2010 bike wreck to rest. .<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDV07uiHlK-c-5-W3Er8JhQeqC0lY7BRygnWK5xxzSArwLQ_5dq2pZZA53-5zFrmBjKU4lNnV58yENQD3uPeudagDeeHBoz1vylml6uLvcVGDnqixm6kFeNuDcpGHwjG1QrVWsNdYX8UU/s1600/Rev3+knoxville+bike+hill.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="320" width="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDV07uiHlK-c-5-W3Er8JhQeqC0lY7BRygnWK5xxzSArwLQ_5dq2pZZA53-5zFrmBjKU4lNnV58yENQD3uPeudagDeeHBoz1vylml6uLvcVGDnqixm6kFeNuDcpGHwjG1QrVWsNdYX8UU/s320/Rev3+knoxville+bike+hill.jpg" /></a></div><br />
<br />
<br />
6) The Revolution at Quassy. (Olympic Sat, HIM Sun). <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ign7_UcJnKZbzPn0G7ziORzDefPeTL8XiCx_6NfpPaLXpbiKyHP0WkVGfpybxHo0j-6Qsr0AteW6MJqdU67eGT8HMOirO5PO4B-oz7HVrTUEVmEahpFJyLXboq2jy_sH1ueA4BVxx2Q/s1600/Rev3+Olympic+bike+%25231.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="181" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ign7_UcJnKZbzPn0G7ziORzDefPeTL8XiCx_6NfpPaLXpbiKyHP0WkVGfpybxHo0j-6Qsr0AteW6MJqdU67eGT8HMOirO5PO4B-oz7HVrTUEVmEahpFJyLXboq2jy_sH1ueA4BVxx2Q/s320/Rev3+Olympic+bike+%25231.jpg" /></a></div> What an adventure that was! Alarm clock failure, mad dash to the race site just getting in before the road closed, torential downpours, mud, stinging raindrops flying downhill at 40 mph for the Olympic, which ended up being my best USAT race score for the year (although Half Full wasn't scored), and a course PR the next day in the HIM. Raced next to Cam Neely, Boston Bruin Hall of Fame Defenseman. Overall PR for the Revolution by over 12 min but missed getting my award as the rains returned as I was putting my bike back on Sunday! Would have been my first trip on stage.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAg8aFXoZOqOaIALP26McU0CZ1QJdE1tW2Mabqc-YkeSbXNtVghAIt1FsuxfRTTY3ulhmUe_D1wmM35gmiQxpAX7ZGQfejTNGynLhFG3twaLSbdwtmhWnQYL5jw7w5JefNAMY_R_S2ric/s1600/Mud-+Kelly.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="183" width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAg8aFXoZOqOaIALP26McU0CZ1QJdE1tW2Mabqc-YkeSbXNtVghAIt1FsuxfRTTY3ulhmUe_D1wmM35gmiQxpAX7ZGQfejTNGynLhFG3twaLSbdwtmhWnQYL5jw7w5JefNAMY_R_S2ric/s320/Mud-+Kelly.jpg" /></a></div><br />
<br />
<br />
7) Burn off the Bird 5K. Really cold and windy day. Defended my 40-49 age group title from 2 years ago (no race last year). Went 50 sec faster than 2010 and just held off 2nd and 3rd who were less than 10 secs behind me. Only hardware for me this year!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcSo56BeWBit6BWb3qH_rwwckHER0eq6_d4c8Zj2mAVlgjpetqRW815Iv5XfcZC6hb8KixOIcgWEBjVe5gu4g3mGIrIHLICK67Ni_spX6MVRKt5iuUDLiyVkAodToAam0GsbVQ5YB6UvM/s1600/botb%25233.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="212" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcSo56BeWBit6BWb3qH_rwwckHER0eq6_d4c8Zj2mAVlgjpetqRW815Iv5XfcZC6hb8KixOIcgWEBjVe5gu4g3mGIrIHLICK67Ni_spX6MVRKt5iuUDLiyVkAodToAam0GsbVQ5YB6UvM/s320/botb%25233.jpg" /></a></div><br />
<br />
All in all a very sucessful year at the races and a good year professionally as well as I got to do some important inspections at Susquehanna, Ginna, and Fort Calhoun, walked around in the bottom of the tourus at Peach Bottom, rode out a Hurricane at Limerick, and got featured in a TV interview for Susquehanna's Annual Assessment Meeting and 95002 exit meeting.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3v7kkS1FvnoC9oTIiqxKKHKayR2icymn7XzTgomRjetH_CfCcxdLDr95Gw_LNJeqZcscX7ILas9HdJEbUyvPV6V_x3BS070y9SREEz8rZ7zFbgqwvPkYxcC8eWPXEqrzpmKeChz4kaZI/s1600/nrc.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="96" width="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3v7kkS1FvnoC9oTIiqxKKHKayR2icymn7XzTgomRjetH_CfCcxdLDr95Gw_LNJeqZcscX7ILas9HdJEbUyvPV6V_x3BS070y9SREEz8rZ7zFbgqwvPkYxcC8eWPXEqrzpmKeChz4kaZI/s320/nrc.jpg" /></a></div><br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com1tag:blogger.com,1999:blog-7198562526952336293.post-57030431586220722212012-11-03T21:30:00.000-04:002012-11-03T21:30:23.565-04:00Product Review- Powerbar High Intensity<b>PowerBar® High Intensity Sustained Release Beta Alanine dietary supplement:</b> <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1IDWBVzUD5k0GcrOocqD_UWcapceSohSpAYU6Ku-dY4UwHUMtTIJw4z5k9yfqy2vtlni4JQ15NeVKO3RWRvNfCQdijkadjB294uXRCoGZyKQcsXQkxXJHvZqRS4J63QQWPmwNP9hhfuY/s1600/High+Intensity.jpg" imageanchor="1" style="margin-left:1em; margin-right:1em"><img border="0" height="302" width="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1IDWBVzUD5k0GcrOocqD_UWcapceSohSpAYU6Ku-dY4UwHUMtTIJw4z5k9yfqy2vtlni4JQ15NeVKO3RWRvNfCQdijkadjB294uXRCoGZyKQcsXQkxXJHvZqRS4J63QQWPmwNP9hhfuY/s400/High+Intensity.jpg" /></a></div><br />
<br />
Provides an even supply of beta-alanine to your muscles. Beta-alanine works by increasing muscle carnosine levels, buffering lactic acid that builds up during high-intensity exercise, which can reduce muscle burn and fatigue. Designed for endurance, team, and strength athletes, these beta-alanine tablets are formulated to help enhance both high-intensity training and performance.*<br />
<br />
Results are typically seen in about 4–8 weeks.<br />
<br />
PowerBar® High Intensity Sustained Release Beta Alanine dietary supplement — key features:<br />
1,600 mg of beta-alanine per two-tablet serving size<br />
Only 10 calories in two tablets<br />
NSF® Certified for Sport™<br />
<br />
Excepts From:<br />
Beta-Alanine: Push High-Intensity Training Limits and Improve Athletic Performance<br />
By: Christopher D. Jensen, PhD, MPH, RD <br />
Nutrition & Epidemiology Researcher <br />
<br />
"<b>Figuring Out Fatigue</b><br />
Fatigue during exercise has many causes, and it varies by sport or event. For endurance athletes such as marathon runners and triathletes, who primarily rely on aerobic metabolism, fatigue can occur an hour or two into a competition or workout, when muscle and liver glycogen stores run dry and blood glucose begins to drop.<br />
<br />
High-acid environments and high performance don't make for a good mix. Not only does too much lactic acid produce that all-too-familiar burning sensation in your muscles, it also impairs muscle contraction. The end result is that you're not able to continue to generate the force needed to maintain your speed or lift that weight. And that's when you get passed just a few strides from the finish or can't muster the extra push to get to where you need to be.<br />
<br />
Now, imagine that you had a metabolic weapon that could help neutralize the lactic acid buildup. It would enable you to train harder and longer and to reap the performance benefits that come from pushing the limits of your high-intensity training. Your very own muscles do have this weapon at their disposal. And believe it or not, new research says that the strength of that arsenal is something that you can control.<br />
<br />
<b>Fighting on Your Side</b> <br />
Your ability to sustain high-intensity exercise and hold fatigue at bay is in part determined by the amount of a natural biochemical, called carnosine, in your muscles.<br />
<br />
Carnosine's presence in muscle tissue has been known for over 100 years, but scientists are just now beginning to appreciate its range of functions — and fighting off fatigue is high on the list. Exactly how carnosine helps you resist fatigue is not completely understood, but buffering or neutralizing lactic acid buildup in muscle is believed to be its primary mechanism.<br />
<br />
Decreasing oxidative stress is another probable route to performance benefit. High-intensity exercise leads to oxidative stress and to the production of highly reactive biochemicals called free radicals that compromise muscle function. Carnosine acts as a natural antioxidant and neutralizes these exercise-induced free radicals.<br />
<br />
By buffering lactic acid buildup and decreasing oxidative stress, carnosine helps to delay the impaired muscle contractions that inevitably occur during high-intensity exercise. With an adequate supply of carnosine in your muscle tissue, you're able to generate the force needed to maintain your top speed a little longer, lift that extra measure of weight, or dig deep for an all-out charge to the finish.<br />
<br />
<b>Fighting Fatigue</b><br />
Carnosine is made up of two amino acid building blocks — histidine and beta-alanine. Histidine is a common amino acid found in many of the proteins that exist throughout your body; you have lots of it around. So when researchers gave their study subjects extra histidine, muscle carnosine levels were not affected. But providing extra beta-alanine proved to be another story altogether. Beta-alanine is a unique amino acid that is not really used to make proteins, so we have much less of it available in our bodies. When researchers gave beta-alanine supplements to their study subjects, muscle carnosine concentrations soared! In fact, levels rose by as much as 80% in a matter of weeks.<br />
<br />
<b>Boosting Performance</b><br />
Boosting muscle carnosine concentration is one thing, but does more carnosine have an impact on exercise performance?<br />
<br />
•In a study where men were asked to cycle at 110% of their average power output during the final stretch of intermittent interval training, time to exhaustion was increased by 12% after 4 weeks of supplementing with beta-alanine.<br />
•In men and women engaged in endurance exercise, daily beta-alanine supplementation for a month produced a 13–16% increase in physical working capacity."<br />
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<br />
<br />
<br />
<b>So how does High Intensity work for a typical AGer?</b><br />
I am a 42 year old MOP age grouper. I tried High Endurance starting in June of this year. For the first month you take 2 pills twice a day, then after the first month take 2 pills once a day. Per the bottle results are typically seen in about 4 weeks. My first three races of the year Rev 3 Olympic at Knoxville in May and the Revolution (Olympic and HIM back to back days) at Rev3 Quazzy in June, were two good perfromances. I PRed at Knoxville by about 33 seconds and PRed the Revolution by about 12 min. But in each of these races my run was a struggle. I ran a 48:02 at Knoxville but I faded in the second half (split 1 20:12 2.74 miles (7:22) Split 2 27:50 3.46 miles (8:03)). At Rev 3 Quazzy I ran a similar run 48:27 again fading and losing severage spots in my AG (13th)(First 2 miles in 15:11 (7:36) Flat Next 4.21 miles in 33:26 (7:58)). For the half my run also dropped off considerably again losing alot of positions in my AG (78th). (2:01:17-First 5.6 miles 47:27 (8:28) included the Kswis hill Next 5.2 miles 52:16 (10:03) included hill out and Olympic bike hill Last 2.3 miles 21:34 (9:22) included final hill).<br />
<br />
After using High Intensity starting in the beginning of June. My run performance did appear to improve as I was able to maintain my pace for noticably longer. At Rev3 Wisconsin-The Dells in August, I ran a new Olympic run PR of 46:27, but most encouraging I ran a negative split on a rolling hilly course (First 3.18 miles 24:05 (7:34) Second 3.03 miles 22:23 (7:23)) ran the 4th faster split in my AG and ran up from 8th to 6th in my AG for a personal best. My next race Rev3 Maine-Old Orchard Beach at the end of August, I PRed by over 3 Min for the Olympic ran the 4th fastest SPlit in my AG again at 47:24 and again slightly negative splited (Out 23:43 (7:39) and back 23:40 (7:38)) running my way up from 9th to 5th (and for a few minutes 4th).<br />
<br />
But the best was still to come. In October, I did the Half Full Tri HIM. On an absolutely nasty day weather wise on a hilly course, Lance didn't lap me and not only did I PR my HIM but over 2 min, I PRed my HIM run by over 4 min with a 1:48:28 on a hilly course with the 4th fastest split in my AG noticing a trend here. Ran a very steady half marathon running fastest in the middle (First 3.1 miles 25:32 (8:14/mile) Second 6.7 miles 54:30 (8:08/mile) Last 3.3 miles 28:27 (8:37/mile)). FInishing 25th OA (best for any race and 7th in my AG best in a HIM). The following weekend at Rev3 South Carolina-Anderson. I ran a strong race and finished it off with another Oly run PR of 46:04 and fairly even splits (First 3.4 miles 25:14 (7:25 min/mile) Last 2.8 miles 20:50 (7:26 min/mile)). The third fastest split in my AG and finished 6th in my AG and 30th OA. <br />
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<br />
Is that a scientific test, No. But do I think High Intensity works. Absolutely! Did my legs still tighten up yes but, it occurred later in the run and it became very clear in my results when you compared the first and second halves of my season. Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-54723551499005946652012-11-03T17:03:00.000-04:002012-11-03T17:03:57.430-04:00Race Report- Rev3 South Carolina-Anderson<br />
Rev3 Anderson - Olympic Rev<br />
2012-10-14<br />
Anderson, South Carolina<br />
United States<br />
REVOLUTION3 Triathlon<br />
70F / 21C<br />
Sunny<br />
<br />
Triathlon - Olympic<br />
Total Time = 2h 34m 10s <br />
Overall Rank = 30/184<br />
Age Group = M40-44<br />
Age Group Rank = 6/17<br />
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<br />
<b>Pre-race routine:</b><br />
<br />
My last Triathlon of 2012! Drove down Friday after getting my State Inspection for my car done but the forgot to change the oil. Got on the road about 11am and it was a good 11 hour drive which became 12 when my GPS didn't tell me about a turn so I stayed left and ended up in downtown Greenville. FInally got to Clemson just about midnight and immediately crashed. Next morning I headed over to Andeson and the expo and picked up my packet and chip, then headed over to Darwin Walker Park to drop off my bike and do the practice swim. Missed my teammates for the tri slide pit but swam a nice relaxed loop of the HIM course. Had issues with my goggles fogging up so Foggled up after I got out. Dropped of the bike and headed back to the hotel. Went to dinner with a bunch of my teammates at the same restraunt as last year in old town Anderson and again we had a great time eating and following the Ironman World Championships (and some of our teammates) via Twitter and facebook. Rolled back to the hotel took a shower and put on my race numbers laid everything out and hit the sack, Woke up at 5am drove to the expo by 5:30 and set up T2 then got on the shuttle and drove over to Darwin Walker at T1. Ended up sitting next to Jaqui Gordon and another pro and listened to them talk about the race and what else they had planned for the year. Got into T1 early, pumped up my tires before the lines, loaded up my bottles and set up T1, then found a nice corner and laid down for about 30 min till it was time to get my wetsuit on and head out. Had Stu come by and wish me luck. We got ushered out of transition at 7am and I visited the potta potties and headed down to watch the pros and the HIM get under way.<br />
<iframe src="http://player.vimeo.com/video/51382129" width="400" height="300" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
<b>Event warmup:</b><br />
<br />
There was about 30 min between the HIM and the first Olympic wave while they repositioned the buoys so we got a chance to do a swim warm up. Swam out to the first buoy and back. Was a bit chilly at first but warmed up and felt good.<br />
<br />
<b>Swim</b><br />
00:33:31 | 1640.42 yards | 02m 02s / 100yards <br />
Age Group: 9/17<br />
Overall: 62/184<br />
Performance: Average<br />
Suit: TYR Hurricane Cat 5 Full<br />
<br />
Course:<br />
<br />
Counter clock wise loop around the point then a loop on the other side. The moved the buoys on the starting side but left the two red one on the other side and I think the college kids started going around them so they had everyone follow suit thus making the swim long. How long I don't know but that makes sense with the time as my swim was quite that slow based on my place w/i my AGE and OA.<br />
<br />
Start type:Run<br />
Plus: Waves<br />
Water temp: 67F / 19C <br />
200M Perf: Good<br />
Remainder: Average<br />
Breathing: Average<br />
Drafting: Below average<br />
Navigation: Average<br />
Rounding: Average<br />
<br />
Comments:<br />
<br />
Started on the beach on the far right a few rows back. Strolled into the water and got going fairly event free. Heard Scott tell be to get going. Swam to the outside of the main group to the first buoy and then blended in going to the second. Got into a good steady rhythm and kept pace with the folks around me as we rounded the inlet, I drifted way outside on that leg and had to arc back in to get the buoy. At the candy corn buoy I thought we were supposed to head for home everyone was going straight towards the two red buoys and they had siad to round all the buoys that were still out on the course so I followed suit. Again I swung wide on this section and I definetely fell out of my rhythm. By the time I got it back we were pararrel with the shore and ready to get out.<br />
<br />
What would you do differently?:<br />
<br />
Swim more! And swim straighter! 9/17 AG and 62/184 OA<br />
<iframe src="http://player.vimeo.com/video/51436490" width="400" height="300" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
<b>T1</b><br />
Time:03:42<br />
Performance: Average<br />
Cap removal: Average<br />
Wetsuit stuck? Yes<br />
Run with bike: Yes<br />
Jump on bike: No<br />
Getting up to speed: Below Average<br />
<br />
Comments:<br />
<br />
SHort run up the beach to the parking lot and T1. Had a small issue pulling my wetsuit off my feet, them took my time getting my glasses and ring, helmet and finally shoes and socks. Socks were tough to get on. Loaed my gel and then stuffed everything into my transition bag and tied it as it was a point to point.<br />
<br />
What would you do differently?:<br />
<br />
Little smoother gear change and not have such a fight with my swiftwicks and wetsuit. Fell to 10th in AG and 66th OA<br />
<br />
<b>Bike</b><br />
01:09:47 | 24.85 miles | 21.37 mile/hr <br />
Age Group: 6/17<br />
Overall: 31/184<br />
Performance: Good<br />
Wind: Some <br />
<br />
Course:<br />
<br />
After riding out of the park and the speedbumps, took a right and hit the rolling hills out of town and around the country. No huge hills but steady rollers and about 750 ft of climbing, then back past the park into Anderson on some main roads with more rollers and back around to the convention center and T2.<br />
<br />
Road: Smooth Dry<br />
Turns: Average<br />
Cornering: Average<br />
Gear changes: Good<br />
Hills: Good<br />
Race pace: Hard<br />
Drinks: Just right<br />
<br />
Comments:<br />
<br />
Had some issues getting clipped in and lost a bit of ground then took it easy out to the road before finally dropping into aero and setting sail. Started passing people and found a good hard tempo. Started catching the collegate women and men 5 and 10 min ahead of my wave and it gave me something to shoot for. Passed a few people in my AG one with an aero helmit and IM tattoo on his calf, (love passing them) and hammered the hills and stayed in the big ring the whole time. On the second half I had 1 guy from the 30-35 AG pass me and ease away other than that I don't remember anyone passing me and staying in front of me (other than the 1 pro once the course came together. Had 1 guy in an aero helmit and trispoke wheel do a back a forth with me for 10 miles before I finally passed him for good on the main road in Anderson. Finished strong and felt good.<br />
<br />
What would you do differently?:<br />
<br />
Pretty well executed ride, maybe could have pushed the envelop a bit. Rode up to 6th in my AG and 31 OA plus passed a ton of collegate wave but need to ride stronger to place in my AG as I was 6th faster bike split as well.<br />
<br />
<b>T2</b><br />
Time: 01:06<br />
Overall: Good<br />
Running with bike: Good<br />
Racking bike: Below average<br />
Shoe and helmet removal:Good<br />
<br />
Comments:<br />
<br />
Really good quick transition. My tri bag was in the way of my rack and it took a few extra seconds. But quickly out of my bike shoes into my running shoes grabbed my race belt and off. Got cheer from Alexander and Carole and off I went.<br />
<br />
What would you do differently?:<br />
<br />
Set up my bag better. Maintained my position OA and in my AG and actually made up about 10 seconds on the leader. <br />
<br />
<b>Run</b><br />
00:46:04 | 06.21 miles | 07m 25s min/mile <br />
Age Group: 6/17<br />
Overall: 30/184<br />
Performance: Good<br />
First 3.4 miles 25:14 (7:25 min/mile) Last 2.8 miles 20:50 (7:26 min/mile)<br />
<br />
Course:<br />
<br />
Out of transition, loop around the duck pond then out along the roads on the Expo center to the Park trails, across the street on some rolling hills and out to some more trails turn around and come back to the finiah line minus the second loop around the duck pond.<br />
<br />
Keeping cool: Good<br />
Drinking: Just right<br />
<br />
Comments:<br />
<br />
Quick transition and got rolling on the little hill out of transition. had one guy pass me there and one college kid pacing behind me. Got into a good free pace and felt good. Were still catching the college wave people but few else. The pros doing the HIM had a two loop course so I got to see Andrew Strokowitz, Torenzo, and Richie Cunningham. Got up to the 3 mile point and the college kid passed me, then stopped to tie his shoe as I passed back and then passed my as a pro I didn't know passed us both. Passed Charlie Patten the head guy at Rev3 and had him tell me i was too old to be racing so much. Hit the turn and tried to lengthen my stride and work for home. Had the same pro pass me again (HIM turn around was a bit further up the road) and saw the leader (Andrew S. was absolutelte crushing the field. Passed Terenzo who was lloking strong and then Richie and Jaqui Gordon who gave me a big smile when I cheered her one. Saw Carole (MB!) again at the mile 5 aid station and pushed hard to the end. Had the finish line pretty much to myself and posed a bit for the finishline photo. <br />
<br />
What would you do differently?:<br />
<br />
46:04 is my Oly run PR, and it really didn't feel like I was going that hard as it was a smooth fast run. 3rd fastest split in my AG (behind only 1st and 3rd place)so it was a good run. Lost focus for a stretch but got it back so very happy with the run. Ended up 6th in my AG and 30th OA which was a bit depressing that I only passed one person with a PR run but I had a 4 mins to make up on 5th and had a 2 min gap which I stretched to 4 min on 7th.<br />
<iframe src="http://player.vimeo.com/video/51370413" width="400" height="300" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
<b>Post race</b><br />
<br />
Warm down:<br />
<br />
Got my medal and towel and some water and walked over to my friends at the NormaTec tent and sat in the boots. Then went over to the transition and found Laura, and Alexander. Laura's brother was injuried in Afganistan over the weekend but had made it back to Walter Reed in DE and is going to be OK, which was great news. Then found my dry clothes and T1 bags and got changed and then loaded up T2 and walked my stuff to my car. Came back and got some food (Southern BBQ!!) then went to chek the results. The computer lost internet so that failed but a preliminary results sheet was up and it showed me 26th OA and 3rd in my AG. Unfortunately once the computers came back I saw that the Prelim sheet missed about a min and a half of finishers and 3 of them were in my AG, so I ended up 6th. That sort of sucked as I have never placed in my AG before and thought I had. Stayed around for the awards ceremony and found the OA winner was in my AG so only missed the podium by 2 spots. <br />
<br />
What limited your ability to perform faster:<br />
<br />
Swimming and maybe being too conservative early on the bike and run. The swim was long by all accounts or I might have been close to 2:30 and certainly would have PRed, but I was very satisfied especially with the run PR and considering i was coming off a HIM PR last week. Satisfying race but left a bit of room to hunger for a bit more.<br />
<iframe src="http://player.vimeo.com/video/51424308" width="400" height="300" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
Event comments:<br />
<br />
Cool race and concept having pros and the SEC collegate championships alongside the regular ag oly and HIm races. Point to point course was reasonable and not a logisitcal nightmare like IM 70.3 Providence was as the transitions were only about 2 miles apart. Really nice homey athmosphere and feel to the race. Was announced this race will be the USAT Long Course Championships next year so now I defintiely have to qualify.<br />
<br />
Overall: Good<br />
Mental exertion [1-5]: 4<br />
Physical exertion [1-5]: 5<br />
Good race?: Yes<br />
Evaluation<br />
Course challenge: Just right<br />
Organized?: Yes<br />
Events on-time?: Yes<br />
Lots of volunteers?: Yes<br />
Plenty of drinks?: Yes<br />
Post race activities: Good<br />
Race evaluation [1-5]: 5<br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-28459652830166771372012-10-25T00:16:00.000-04:002012-10-25T00:16:57.742-04:00Half Full Tri Race Report<br />
Half Full REV - Half 70 Mile Distance<br />
2012-10-07<br />
Ellicott City, Maryland<br />
United States<br />
REVOLUTION3 Triathlon<br />
48F / 9C<br />
Precipitation<br />
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<br />
Triathlon- 1/2 Ironman<br />
Total Time = 5h 24m 12s <br />
Overall Rank = 25/221<br />
Age Group = M 40-44<br />
Age Group Rank = 7/33<br />
<br />
<br />
Revolution3 and the Ulman Cancer Fund for Young Adults Welcomes You to Howard County, Maryland! <br />
<br />
Welcome triathletes, volunteers, spectators and families to the Rev3 Half Full Triathlon! We are in our third year with the Ulman Cancer Fund for Young Adults and the Half Full Triathlon and this is the first year that the Half Full is part of the Rev3 Series. We are more than excited to be working with the Ulman Cancer Fund and Half Full. You will see that the Half is not quite a 70.3 but is instead a 70.0 this is to represent the 70,000 young adults affected by cancer every year. 70,000 is the estimated number of young adults diagnosed with cancer each year. This is a statistic that needs people’s attention. The Half Full Triathlon will help make the young adult cancer issue a priority and together we can improve the 70,000 statistic. With every mile you race you’re helping support this population of young people battling cancer. <br />
<br />
Thank you for choosing Revolution3 Half Full Triathlon. <br />
<br />
Our goal at Rev3 is to maximize the enjoyment for everyone at the race, and this includes the spectators! So, whether you’re competing, volunteering, or spectating, we intend to make it a memorable experience. If we can do anything to help you, please let any staff member know and we will do our best to make your experience a better one. Be sure to read the enclosed Schedule of Events that includes course overviews, Expo details, fun kid’s activities, and ALL of the important race day details. On behalf of the Revolution3 Triathlon team enjoy being a part of Rev3 Half Full and thanks again for adding Revolution3 to your race calendar. Make Rev3 Half Full more than just a race. Make it an EXPERIENCE! <br />
<br />
Respectfully, <br />
The Revolution3 Team & <br />
The Ulman Cancer Fund for Young Adults <br />
<iframe src="http://player.vimeo.com/video/51080506" width="400" height="300" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe><br />
I decided to do this race very late in the game but after all the hub bub about Lance doing the race and it was the right thing to do the race and support Ulman so I got in at the end. Drove down at 2:00Pm on Saturday after doing a cycling class and mowing the lawn and packing. Got to the Expo and checked in around 4:45pm, and racked my bike. Got my front brakes adjusted since the mechanics were still there and there was no line. COnsidering the wet conditions forecast that was a very smart move. Headed to Lausby, found my hotel, got a pre race dinner of Chick-a Fila and watched some college football before calling home and hitting the hay early. <br />
<br />
Got up at 4:30am. Had mixed my bottles the night before and only had my race stuff so other then brushing my teeth and getting dressed didn't have much to do. Drove back to Centennial Park, got bad directons from my phone (defaulted to Ellicott city instead of the park which it found yesterday, but still got to the park by 5:30 ish, got a spot to park, and brought my stuff to transition. Had a bottle of Restore in the car and drnk that for breakfast. Set up and then had an hour. Pumped up my tires before the crowds, layed my stuff out. Didn't want to get out of my sweats since it was pretty cold but eventually did so about 20 min before getting tossed out of transition. Had a Kona Punch Powerbar gel and washed it down with some Perform from my bike bottle. Then headed to the potta potties and down to the starting area. <br />
<br />
<b>Event warmup:</b><br />
<br />
Since the HIM didn't start until 8:30 with Lance and the Pros, Collegates, and Olympic AGs went first, and it was a TT start there really was no warm up. Listened to Mr Ulman speak, the national anthem and then went to the stage to sit down and watch the start. Started raining right before Mr Ulman took the mic. Basically sat a shivered in my wetsuit then hit the potta potties for a second time, got my uniform caught in my wetsuit but was save by a nice lady who fixed it and zipped me up. Thanks. Finally they called for the HIM survivors wave and since we were the second wave I headed towards the start corral. Head a few words of wisdom from Lance (still didn't actually see him), then they were off and we were shuffled forward in groups of 2. down to the water.<br />
<br />
<b>Swim<br />
</b><br />
00:29:37 | 1640.42 yards | 01m 49s / 100yards <br />
Age Group:14/33<br />
Overall:93/221<br />
Performance:Average<br />
Time Trial Start<br />
Suit:Hurricane Cat 5 Full Wetsuit.<br />
Course:<br />
Loop of the lake starting at the far side of the lake out around a little island to the end and back to the boat ramp. Long run to Transition.<br />
Water temp:67F / 19C <br />
Comments:<br />
Got off to a nice start, and the water wasn't too cold. Nice run into the water and got off to a nice quick tempo to get warmed up. With the water about 20 degrees warmer than the air it felt good. Unlike Wisconsim (my only other time trial start, I didn't feel like I was getting freight trained by everyone behind me. Kept a nice smooth stoke and nice position in the water. Navigated well on the way out but drifted inside on the down leg and had to cut the buoy very tight. Finally started seeing people from the other waves towards the end and then I swam at the multi collored buoys at the boat ramp which were there to keep you from going too far so had to make my way back left to the ramp. Not a terrible swim<br />
<br />
What would you do differently?:<br />
<br />
The end was a mess as I added a ton of extra time and distance with my poor navigation. With no warm up and little swimming this year it wasn't too bad. Got to where I wanted to be and didn't use too much energy.<br />
<br />
<b>T1</b><br />
Time:06:24<br />
Performance:Average<br />
Comments:<br />
<br />
Long run up the hill and then up to transition on the grass. Nice carpetted run was good. Got to my spot and took my time. Got my wetsuit off with no major issues. Put on my glasses and ring, arm warmers, then my bike jersey, load my gels and second bottle into my back pockets, got my number on, wool cap and then helmet, shoes and socks, and then grabbed my bike then stopped and pulled on my gloves. <br />
<br />
Relatively slow time but actually made up ground. Up to 11th from 14th, <br />
<br />
What would you do differently?:<br />
<br />
SHould have brought something to cover my stuff. Was going to fold the towel over but didn't seem like it was going to rain before the start and of course it did. Did stack it so it wasn't as wet but suck to put on a wet bike jersey over an wet uniform from the swim. Plus it was muddy.<br />
<br />
<br />
<b>Bike</b><br />
02:57:27 | 56 miles | 18.93 mile/hr <br />
Age Group:8/33<br />
Overall:29/221<br />
Performance:Good<br />
Wind:Some <br />
Course:<br />
Two loops through the Howard county country side. Very scenic course and lots of rolling hills. About 1600 feet of climbing in the half. No majorly steep climbs or very technical decents but the wet conditions made them alot more nervewracking. <br />
Road:Rough Wet<br />
Comments:<br />
<br />
Started out and was already wet and cold. Took it easy at first pacing behind a Team fight person shifting through the gears and getting some heat in my legs as we climbed out of the park. Once I settled in I found a good gear and started moving forward. Reeling and passed my pacer and got going. Each downhill was really chilling as the wind and the wet just made me feel rotten. Had a Mid Maryland Tri Club guy pass me and we went back and forth throughout the ride. I was the better climber and he was flying on the decents, so we balenced out well. Was very temtative on the decents and turns breaking to a crawl, but accelerated out of them well. Have a few more folks join us in our back and forth including a team fight guy and a Foxy Racing guy. With the time trial start, after about 10 miles I really slowed down passing people except for some of the folks doing the Olympic we were catching. The spray from the bike in front of you kept you from getting or staying in the drafting zone which was good. Finally started to warm up by the end of the first loop and didn't decide to cut things short as I was seriously considering for the first 15 miles or so. The volunteers and aid station crews did a great job out in the cold and wet but they kept cheering us on and hooting and holoring. The second loop I started to work harder on the hills and started to dispatch my crew of back and forth people finally loosing the MMTC guy at around mile 40. Picked off a few people every so often during the second half and noone came up from behind over the last 20 miles. My back started bothering me during the second loop so I was sitting up alot. Nutrition wise I did a really bad job. Grabbed a gel at about 15 miles and a big drink after the first loop, but over the last few climbs my legs felt like I was going to cramp so I drank some more around mile 40-50 but got way behind.<br />
<br />
What would you do differently?:<br />
<br />
Due to the constant rolling hills and rain and cold, I hardly drank at all. I almost lost control getting my gel and putting the wrap back, and never used my second bottle. Felt like I did a good job pacing and going fairly consistantly and it paid off on the run. <br />
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<b>Pre-race routine:</b><br />
<b>T2</b><br />
Time:02:15<br />
Overall:Good<br />
<br />
Comments:<br />
<br />
Long trot from the road up to transition. Unloaded my bottle and gels, and changed my shoes grabbed my hat and went. Stopped at the transition porta potty and took care of that before heading out to the run. Picked up a bunch of spot up to 7th in AG and 25th overall.<br />
<br />
What would you do differently?:<br />
<br />
Not much <br />
<br />
<b>Run</b><br />
01:48:28 | 13.1 miles | 08m 17s min/mile <br />
Age Group:7/33<br />
Overall:25/221<br />
Performance:Good<br />
First 3.1 miles 25:32 (8:14/mile) Second 6.7 miles 54:30 (8:08/mile) Last 3.3 miles 28:27 (8:37/mile) <br />
Course:<br />
Two loop course thru the park, with two hills, then onto the roads for some rolling hills, through anoth park/ nature area to the other side, then road pack to Centennial Park with 2 hills including a Cat 5 three tiered hard hill. Then through the park past the finish, then on the trail over to the boat dock to meet up with first loop. <br />
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<br />
Comments:<br />
<br />
Started out feeling a bit rough for the first couple miles and felt like I had a rock in my shoe. Had three people go past me in the second mile, then a fourth right before the park. Despite getting passed, my legs started to come in and I was feeling better. Drank the gatorade on course each aid station. Going downhill on the back side I started reeling the forth guy back in. Gained alot of ground back up to him and was right on him as we completed lap one. He picked it up for a bit holding me off until after we passed the inspiration ridge and started up the first hill in the park on lap two. Went past him and didn't look back. Towards the end of the first loop we started catching people from the Olympic (felt bad for them 30+ min head start and 28 extra miles on the bike and I was still satching them). On the second lap I was lapping people on their first lap which felt good but was mentally hard since I wanted to ease up. Worked through it and actually ran a negative split up to the time line. Coming back I was pushing it, but started really tighting up and shortening my stride. Had two relays pass me on the way back on the second loop which was depressing but it was easy to spot who was 67 miles into a race and who was on a relay 4 miles in. Looks totally different. Could hear two people coming up behind me over the last two miles but I held them off over the big hill and past the 12 mile sign but they caught me right outside the park. It was the 5th place woman in a tema fight outfit and a 51 year old guy. He was coaching/encouraging her along and they obviously had been running together a while. She was hurting. I tried to match there pace but fell in behind them so where could make the turns. We caught a more Team Fight person they both seemed to know on the end of his first lap. Kept them both fairly close and let them open up some ground in the chute so I got a good photo. Head my spot from start to end 7th AG and 25th OA, so the people who passed me early were already ahead of me as I started in front of them, and I must have put enough time on the fourth guy over the last loop to offset the last two. Great run. <br />
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<br />
What would you do differently?:<br />
<br />
Not much other that eat/ drink more on the bike to keep legs under me but after a hilly ride and hilly run I sort of expect to tighten up. PRed my HIM run by about 4 min and the mystery rock in my shoe disappeared after I stopped thinking about it. <br />
<br />
<b>Post race</b><br />
<br />
Warm down:<br />
<br />
Got my medal and water and tshirt. Hobbled over to the NormaTec tent and got in the boots for 20 min. After crashing in the chair for a while started to get cold in all my wet clothes. Changed out of my jersey and uniform and got a dry finisher's shirt on. Got done and passed on more time to get dry and some sweats on. Waddled up to transition and got changed and packed up. Took my stuff and bike to the car and loaded up then headed back for some food (chicken sausage) and looked at the results. Pumped up about the run and shocked at the PR, then bummed out that in addition to the PR I made a time better than the USAT Halfmax qualifying standard but since this isn't a USAT sanctioned race I didn't qualify. :( <br />
<br />
What limited your ability to perform faster:<br />
<br />
Lets see cold morning, raining, wet road, freezing cold on the bike, numb feet, terrible nutrition execution ( barely drank and only 1 gel on bike and only gatorade on run) and a very hilly course. And of course I PRed!!! Started cramping at the end of the bike but somehow pulled out a HIM PR run, don't know what clicked but whatever it was it sure did. <br />
<br />
18th HIM and ended up PRing by close to 2 min on one of the hardest courses (Not as hard as Black Bear, but comparable to Quazzy). WOW!<br />
<br />
<b>Event comments:</b><br />
<br />
Great event! Weather condtions made it very demading on SUnday but the day before it was 70 and sunny, so bad luck there but nothing within the control of the RD. Having Lance Armstrong there was really cool, but rest of the cancer survivors high fiving you going into the water and at the finish really drove home what this event was all about. Great job by the volunteers, Police, and Army hang out with us in the rain making sure we were safe! <br />
<br />
<br />
Mental exertion [1-5]<br />
4<br />
Physical exertion [1-5]<br />
5<br />
Good race?<br />
Yes<br />
Course challenge<br />
Had<br />
Organized?<br />
Yes<br />
Events on-time?<br />
Yes<br />
Lots of volunteers?<br />
Yes<br />
Plenty of drinks?<br />
Yes<br />
Post race activities:<br />
Average<br />
Race evaluation [1-5]<br />
5<br />
<br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com0tag:blogger.com,1999:blog-7198562526952336293.post-5361709168495889692012-09-01T23:51:00.000-04:002012-09-01T23:51:38.162-04:00Rev3 Wisconsin The Dells Race Report<br />
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<br />
Rev3 Wisconsin - Olympic Rev<br />
2012-08-12<br />
Dells, Wisconsin<br />
United States<br />
REVOLUTION3 Triathlon<br />
78F / 26C<br />
Overcast<br />
Triathlon - Olympic<br />
Total Time = 2h 37m 52s <br />
Overall Rank = 42/174<br />
Age Group = M40-44<br />
Age Group Rank = 6/18<br />
<br />
<b>Pre-race routine:</b><br />
<br />
A long drive up from Royersford so I packed up and started drving on Thursday which was a good move. I was wave after wave of rain and thunderstorms both days right up until I hit Chicago where I got to listen to a Cubs game as the traffice just stopped. Finally got to The Dells About 8pm so I went for a run and ran to Tommy Bartlet's and then did the part of the bike course. <br />
<br />
The next day did the practice swim and met up with a bunch of my Rev3 teammates. Checked Facebook before I left and the report was the water temps were 77-78, so I left the wetsuit at home. Well all the rain I passed on the way up helped bring the temp back down to 71. Water was great and I swam the HIM course and felt good but I could swear there was a current in the lake. Hit the expo and checked in and got my race stuff and then got my Wisconsin State Fair Cream Puffs from Lauren! So I already had my trophy before the race (though I did resist eating them under after the race). Went out to dinner with some of my teammates at the Pizza Pub and then hit the sack.<br />
<br />
<b>Event warmup</b>:<br />
<br />
Decided to walk from the hotel to Tommy Bartlet's in the morning which served as a good warm up. Had to clear out of transition at 6:30 but the Olympic start wasn't until close to 8am so had alot of time to kill. Hit the bathroom then watched the pros and Half Rev get started. Went down to the staging area and then eventually shuffled off across the stage to the Time trial start. <br />
<br />
<br />
<b>Swim</b><br />
00:33:32 | 1640.42 yards | 02m 02s / 100yards <br />
Age Group: 15/18<br />
Overall: 119/174<br />
Course:<br />
Time trial start from dock and then a square route in Lake Denton finishing on stage.<br />
<br />
Comments:<br />
First race ever doing a time trial start. Moved very quickly, started 2 people at a time sitting on dock to shallow water starting every 3 seconds. Start quickly to get wet and warm and charge to the turn, from there I settled into a rhythm and felt OK. But then I just started getting passed left and right. I knew not having a wetsuit was going to make a difference but not that much. Felt like any other swim, didn't have much contact, but I was only catching the person doing the backstroke. Was hitting the buoys dead on and only swung a bit far inside towards shore on the way back and got shepparded back out. Got to the stage and came out.<br />
<br />
<br />
What would you do differently?:<br />
Bring my wetsuit just in case the water temp drops and swim more.<br />
<br />
<b>T1</b><br />
Time: 04:15<br />
<br />
Comments:<br />
Long run up a hill to transition, then a unhurried transition getting my swiftwick sock and bike shoes on, and was one of the last people from my rack which was depressing.<br />
<br />
What would you do differently?:<br />
Transition wasn't bad, but wasn't good to get depressed about the swim and go slower.<br />
<br />
<b>Bike</b><br />
01:12:26 | 24.85 miles | 20.58 mile/hr <br />
Age Group: 8/18<br />
Overall: 55/174<br />
Splits:<br />
First 10.8 miles 29:56 (21.65 mph) Next 14.0 miles 42:30 (19.76 mph)<br />
Course:<br />
Fun ride starting with a loop around Lake Denton then heading out of town and doing a loop on some nice rolling country roads. About 840 feet of climbing with 1 catorogized climb at around mile 20.<br />
<br />
Comments:<br />
I got going a bit slowly winding through town, but as we headed out of town on the first long hill I finally started moving forward, I was crushing the hills today just moving past whole lines of people pounding in the big ring. Felt great. I had a short back and forth with a woman in long pink calf sleeves where I would catch and pass her on the hills and she would cruise past on the flats (ended up she was 5th place overall female). After she finally broke away I had a similar back and forth with a guy in my age group and a guy in the 50-54 ag wearing a team USA uniform. Again I would get them on the hill and they would get me on the flats. The 50-54 guy even said to me, "don't worry I'll see you on the next hill." He was right but it was fun. <br />
Just before the last 6 miles (50 mile marker for the Half course) a motercycle or two came up and then here comes the first pro male and then I get a "GO REV3!! GO Andrew!" From my awesome pro teammate Richie Cunningham who was running second. A group of 6-7 passed us by and it was really cool but I did lose focus and just coasted a while. I snapped to as we started the Catorigized climb and as my 50-54 buddy predicted I passed him and my AG friend. "Knew you'd get me on this hill!" Fortunately for me it was a long hill and I built up a good lead on him but my AG rival was able to bridge back up to me in the downhill and ride back into town. The roller coming back around Lake Denton weren't long enough for me to reel him in but I caught him coming into transition and actually did cross the timing mat ahead of him as I got off my bike quicker. Good ride. 5th fastest split in my AG<br />
<br />
What would you do differently?:<br />
Think my tires were a bit soft so some fully pumped up tires may have bought my some more speed on the flats and downhills. Was happy with the ride as I move up from 16th (Coming out of T1) to 8th in my AG and 112th to 55th overall<br />
<br />
<b>T2</b><br />
Time:01:11<br />
<br />
Comments:<br />
I was now racing my rival AGer and it gave me help getting a quick transition and the iso transition are some fast to get on and out. One of my best transitions and my rack was not extremely full so I felt good.<br />
<br />
What would you do differently?:<br />
Sunscreen <br />
<br />
<b>Run</b><br />
00:46:27 | 06.21 miles | 07m 29s min/mile <br />
Age Group: 6/18<br />
Overall: 42/174<br />
Splits:<br />
First 3.18 miles 24:05 (7:34) Second 3.03 miles 22:23 (7:23)<br />
<br />
Course:<br />
Leave Tommy Bartlets and cross over to Noah's Arc park then down to the bike loop around the lake but then headed into town to the Highway 12/13 junction and turn around and back. Several good hills in mile 2,3,4, and 5.<br />
<br />
Comments:<br />
Got going and had a collegate guy in front of me and then shortly had another pass me but by the turn by Noah's Arc my legs came to me and I worked the downhill and got the guy who passed me back. From their I just got into a fast tempo and went after it. My legs felt great and I pushing it. Work the long uphill after mile 2 and catch my friend in the pink calf sleeves and kept working forward looking to take out anyone with a 40-44 on their calf. Hit the turn then right into the other big hill and I ran down another person in my AG. Pushed it hard on the way home. Saw the woman pros coming the other direction on my way back. In fact the only people who passed my and stayed in front of me were 2 pros doing the Half. The finish is the same easy downhill I got rolling on early, but of course it was now uphill and my progress moving forward stalled there as I was trying to catch the 2 guys in front of me. But I saw Laura and her purple hair at the turn for home and I cruised into Noah's Arc and to the finish. Great run!<br />
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<br />
What would you do differently?:<br />
Not much! Would have drank more and never did take my gel to load in my jersey but it was a cool day and I didn't bonk but it might have helped. Was the 4th fastest run split in my AG and brought me from 8th to 6th in my AG and from 55th to 42nd overall. Finished strong and felt strong!<br />
<br />
<b>Post race<br />
</b><br />
<br />
Warm down:<br />
Visited the NormaTec tent and used the boot for 20 min and had Richie come in and win the pro race right behind where I was sitting. Then grabbed a gatorade and a Muscle Milk and walked back to transition to get my bag and then walked back to the hotel since I couldn't take my bike out of transition until afer noon. Walked back to the hotel took a shower packed up the car, checked out and then drove to Tommy Bartlet's and loaded up my bike and headed out to Omaha Nebraska and ate my cream puffs!<br />
<br />
What limited your ability to perform faster:<br />
My swim and T1 really put me in a hole. In the end it certainly cost me a Olympic distance PR, and at least one AG position, but I was very happy with the bike and estatic with the run. Plus my 6th place AG finish is my best ever and met one of my Short Term Goals for the year. <br />
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Event comments:<br />
Once again Rev 3 did an outstanding job in its first year at The Dells. Great atmoshpere, fun staff, had the pros cheering me on, and a great location. The Dell is advertised as the waterpark capital of the world and it sure looked that way! Great event to do with the whole family!<br />
Andy Rosebrookhttp://www.blogger.com/profile/05013525661945354327noreply@blogger.com2