St.Croix 70.3 Race Recap

*Typed on my iPad, please excuse misspellings and grammatical errors! More pics to come*

It was noticeable in the Miami airport as our fellow passengers gathered at the gate for St. Croix, that the people that race St. Croix are racing to win. Every single person had a body fat percentage of under 8% and it was the fittest group I've ever seen in my life. These were not recreational age groupers. These people were here to collect their Kona slots. Whoa. I felt pretty out of place, but i kept in mind I am just here to have a good time and finish the race as best I can.

It was quite a busy few days with our surprise Friday wedding and pre-race day. The weather had become increasingly questionable and the downpours here are no joke. Going into this race I knew the weather was my #1 challenge as I don't do too well in the heat and humidity. I hadn't really considered that it could rain the whole bike course. Now, I love running in the rain and I don't mind swimming in the rain, but riding in the rain is a whole other story and I'm not super comfortable at handling my bike in serious rain. Since the weather here can change in two seconds I decided to just play it by ear and adjust my race as necessary.

Pre-Race:

I went into this race pretty intimidated. I really felt like I didn't have any right to be racing here with these people. The age groupers looked like pros. 99% of them. This race really is made up of the best of the best. And then there was me.... I felt a bit out of place, but figured what the hell, all I have to do is just keep going. It's not like I was going for a win. I knew given the girls in my AG I would probably come in last and had to be okay, mentally with that. If this race had the normal array of age groupers, I probably would be more middle to back of the pack, but not here! I'm nowhere near winning anything in the 70.3 range, but I usually am a strong athlete and I knew that I had to swallow my pride because I was going to be coming in last here.

Race morning we woke up, ate something, and got ready. No big deal there. We had a two mile ride into town to the race. It was raining a bit, but not too bad. The bugs here love me and I am covered in a billion little bites so the cool water felt good on my skin. I have a bit of an allergic reaction going on which is more annoying than anything else. As we made our way onto the main road it started pouring. Pitch black, slick roads, pouring rain overwhelmed me. I pulled over and told Adam I didn't think I could race today. He was really surprised since I'm not usually such a wuss. We got back on the road and I just tried to hold it together and not slip on the way in. By the time I got to transition it was still raining and I just had a bad feeling. I've never ridden in real rain (CA rain is waaaaay different than the torrential downpour of the Caribbean) and I knew it would be a technical course with lots of descents with turns. Adam and I talked about it for awhile and I gave him a firm no. My heart rate was at about 117 and I thought I was going to throw up. I am never really like that so I figured maybe I was just having a gut feeling that it was a bad idea to race.

Yet, I looked around and I forgot there was also a sprint race going on. I saw all kinds of people who didn't look like the fancy pants racers and thought shit, if they can do it I can do it. I was going to text my family that I wasn't racing and then thought, fine I'll go for a swim. Well, when we hopped off the dock to swim to the island, none of them came with. Hah, joke was on me. But the swim was the best I felt all morning. Its a really short few hundred yards over so no big deal. Once on the island we had some water, I almost smacked into Lance and found some friends we'd met earlier. It was nice being isolated (no crowd) on the island. The pros were warming up right with everyone else. I'm not much of a celebrity fan type, but it was pretty neat to be in such talented company and have a unique experience like that!

The Swim:
My goal for the swim was to just stay calm the whole way since I was feeling so completely out of sorts. My age group was tiny, I think 30+ girls registered but only about 18 showed for the race. The whole vibe of the swim start was casual and friendly as opposed to frantic as it usually is. The race director just stood behind us and wished us luck and off we went! I stayed well in the back since these girls weren't messing around and I was a little concerned about how I was feeling. I found another girl who I swam with, which made me happy and relaxed since I like swimming next to someone. I thought of Jillian and how I like to swim with her and my mood began to relax and improve. Unfortunately we were pretty slow even though I thought I was making good time. There is quite a current there which made it a bit tricky but nowhere near as gnarly as Alcatraz. We were lucky it was unusually calm since usually it's crazy choppy. I figured at least I felt good and not out of my heart rate zone getting out of the water. My whole game for the race had changed to just finishing kind of before I started. I had no real idea what it would be like here before I came. One day I'd like to come back and actually try to race, but today just wasn't going to be that day.

The Bike:
I got on my bike without much ado. T1 was a mud pit. I was worried my cleats would be full of mud and not clip in, but i managed to smash them into the pedals. I saw Adam finishing the 8mi loop in the beginning of the ride and I could tell he was super excited to see me riding and he was hauling ass with some tough looking guys. It was the longest 56 miles I've ridden. It's not so much that the ride is hard....it's just relentless. You start climbing hills right off the bat. A little shorter and steeper than Santiago. It was like someone took the Santiago elevation profile and squished it into a shorter distance so steeper and more hills. I kept my pace low and just figured I'd have a good run. It's always hard when I haven't ridden course. Knowing it now, I'd know where I can let it out and where to hang back.

It was absolutely beautiful. The most amazing scenery I've ever seen. We rode along the coast, through rainforests, along countryside and farms, saw iguanas, peacocks, horses, goats, mongooses (mongeese?) and lots of squished frogs. We pretty much rode the entire island and along the way there were some historical landmarks and what looked like old ruins. I really enjoyed the view, sometimes you have to look around and be grateful for what you're doing and why you do it and that you CAN do it. It was pissing down rain, so I let go of any frustration and just accepted the rain. Riding in the mud and puddles and getting filthy was fun. It rained so hard that we went through some puddles that were about a foot or more deep, it was nuts. They had plenty of people out marking where to slow and where to turn and cheering. The islanders and the crowd were just amazing. Aid stations were smooth and frequent and the volunteers were great at handing off water.

There's no missing the beast. The islanders paint the ground marking the start, the grades and the distances in 1/10th mi increments. It's a bitch because you make a sharp turn to get on it effectively losing whatever speed you had. It starts steep right away and naturally, the rain began again just as I got to it. It's like the steep side of modjeska but it just goes on and on! I rode a good chunk of the beast until I tried to stand and my hands were slipping on my bars from the rain. I got off and tried to hustle up the really steep stuff on foot. Then I hopped back on and rode the rest of the way, passing a number of guys in the process. That part felt good. A bunch of islander ladies were hollering at me to pass all the men so I felt a little fire in my belly and did what I could. Granted, they were old dudes, but it felt good anyways!

The descent wasn't as bad as everyone said. None of the descents were bad at all. It wasn't like descending modjeska at all (the descent) and I was really really really glad I rode the course instead of wussing out. Nothing was too scary and there weren't a ton of people around me making me nervous that they'd wipe me out. In fact a lot of the course I rode alone or leapfrogging with one or two other people. It was really nice to go my own pace and not feel like I was riding in a crowd. I hit mile 38 and thought shit I'm mentally at mile 50 and pretty much out of food. I was really, really hungry. Those first 20 miles burn more than you think they will. I took my salt the whole way and took the same amount of food we usually do on races, but whoa super hungry. I think I ran out of food at mile 40 and realized, that's gonna screw me on the run. And it did. But I know keeping up on the salt and the water helped me as best it could I went through at least 5 or 6 bottles of water, I had to remind myself that even though it was raining, it was also hot and I was sweating not just covered in rain!

The rest of the bike course was not too windy as it usually is. It's hilarious how many hills are on the backside. Just the second you get a flat road and a little speed bam! Hill! Nothing too bad but they suck your legs of energy. My road bike was NOT the right bike. My hips and back were suffering and I thought back to how good I felt at Oceanside getting off the bike and knew it wasn't going to be like that. Everyone had tri bikes. It was a tri bike course despite what a lot of people said. Running off the tri bike is soo soooo soooo much better than road bike and I have a better body position and so much more power for my body on a tri bike. I rode into town saw Adam on his run and headed into a very muddy t2.

The Run:
I had to move some bikes to rack my bike since people had racked on top of my stuff, but I know most of the girls were gunning for time, so it was no big deal for me to take a little extra time. I put on running shoes, thought about finding porta potties, decided to just pee where I was instead. Classy, I know, but its lesss gross than going into a day full of used porta potties and I was already dirty and wet. Being a guy is much easier, I'm sure. I started the run and figured I'd just settle in. Unlike Oceanside I wasn't running 9:00 out of the gate trying to slow down. I was at about 10:15 or something and thought huh...I don't think i'll be I hitting the gas, but you never know. The 2 mi run out of town has some shorter hills, just enough to remind you of the bike you just did. Aid stations were amazing and I used the ice, water, sponges and even treated myself to some coke to make up for my lack of sugar. The 2 mi on the Buccaneer property was the humid part. It had stopped raining and while there was cloud cover (thankfully) the sun is still burning right through it. I felt like I couldn't get a good breath, so I kept breathing with my foot strikes trying to even it out, but it feels stifling and I was unable to get a good clear breath. It's frustrating because I've run in the heat and the hills and this run was total bullshit. I had no more matches to burn even thought my heart rate wasn't that high ... I felt like hyperventilating when I tried to pick it up due to the humidity. I hadn't expected that. The Buccanneer run is pretty hilly and it takes you back into a wooded trail that is full of gnats and mud...Everyone comes out of the wood covered in gnats. The 2mi back into town was the easier part.

The first four miles of the run was the hardest. I just felt tapped energy wise and I knew how flipping slow I was and how crappy my time was. But for the day I had, the weather we had and the course, I kept reminding myself that it didn't matter if my time sucked. I know I'm better than what I did. I know I train way harder. But I was going to finish even if my pride was on the floor. A lot of people signed up for the race and didn't show. A lot of people crashed. A lot of people wouldn't even have signed up in the first place. And there were really few women on the course, so as a woman I knew I was alright just for being there. I was uninjured, within cutoff, and I was going to finish. I knew the heat and humidity would fuck me on this race, so I had to be ok with whatever came along. The second loop of the run I felt better. My time was slow, but I was feeling happier. I said hi to everyone, thanked all the volunteers, cheered on other athletes and just kept moving. People kept saying I looked great and my form was good. Nothing hurt, I just couldn't go any faster. It was like being stuck in molasses. The last two miles were tough!

Adam was waiting for me at the end of the street and I joked that I took my time to get my money's worth. Slightly uphill, you see the finish area but you have to go back into town and loop around. People were still out cheering like crazy and it felt pretty special. The end of the street near the finish had all kinds of hollering people and I was really taken aback. I got pretty emotional at this final stretch as there's a lot of people in this world who tell you that you can't do stuff in life. That you're not good enough. Or thin enough. Or strong enough. There's a lot of people who tell you why bother? Why work so hard? Why are you training when you're not going to win? Why do something so hard? I'm kind of an odd bird since the things that I want out of life and the way I live my life and the tngs I believe in aren't the norm. There is a price for me living my life as I see fit, and that's usually in the form of loneliness. There are many times when I feel pretty alone because so many people think I'm crazy for doing what I do - whether it's triathlon, or speaking my mind, or holding fast to my beliefs, I tend to not do or feel what the majority of people do and feel and that results in a bit of isolation. Yet for every single person who doesn't get it, or laughs and rolls their eyes or who doesn't know why I won't go out drinking with them there are always two strangers taking their place cheering, yelling, and believing so strongly in me that my heart becomes full and I am able to believe enough that I can do this, I will do this and I do deserve to be here. I cannot thank those strangers enough. Every single one of the hundreds of people that lined the streets, the towns, the aid stations, the hills, I cannot thank you enough. My words will never suffice my gratitude. It's not just that you're cheering me on in the race, you're cheering on that which is the best in me. You're acknowledging the very essence of my core, my strength and my determination. For that, there is no thank you big enough.

I turned onto the final street and could see the finish line and Adam waiting for me. He medalled me and I was finally done. We ate and cleaned up our stuff and then headed back for a slow two mile ride to the hotel. We ordered room service and had nice massages at the spa. We tucked in for bed by 8:30 and called it a day!

I have mixed feelings about my race. I know I can race harder than that. But sometimes you have it and sometimes you don't. I'm looking forward to recovering for the next month from the past two races and then hammering the shit out of SOMA half ironman in fall and getting ready for IMAZ!

Weekend Training

Week's Training - Now With Funky Tan Lines

Did you know that next week we will be leaving on a plane to St. Croix?? Whoa! We've had this trip planned for so long it seems like it would never get here. After Oceanside, I told my coach I wanted to hammer myself as hard as I could in preparation for the brutal race conditions of the St. Croix 70.3. My body, however, seems to have other plans. Like rest. And more rest. And some more rest.

Two weeks ago I was plagued by a deep ache in my hip. It was as if someone pulled my femur out of my hip socket, rubbed sand all over it, and jammed it back in the socket. Knots in my piriformis, tension in my hamstrings and pain in my sciatic nerve served as a swift reminder to chill out, stretch and take it easy. Fortunately it eased up a bit after a long massage and several rounds with the at home percussion massager we got from our local CVS pharmacy. By the end of last week I was feeling on the mend even though it meant shortening my workouts a bit. I was amped to get back into my workouts but I woke up Friday with a sweet stomach flu that kept me on a short leash from the bathroom. Determined to hit this past weekend hard, I kept shoveling in hydration and nutrition hoping some of it would stick for the weekend.

Luckily I woke up Saturday ready to go! It was going to be a hot one out, so I made sure to wait for the heat to get started a little bit. St. Croix is hot and humid, and I don't do so well in the heat. The more I can acclimate to hot now, the easier it will be then. My plan for the day had a easy paced 25mi ride with 3 repeats of Modjeska grade. If you're not familiar with Modjeska, it's a 1 mile section with an average 10% grade and sections up to 20%. It's no joke! Previously, I've only done it once per ride, and I was a little unsure of how I would do three back to back repeats. It took some mental fortitude, that's for sure. It's easier when other people are out there with you, but when you're alone, you have to be accountable to yourself. I was reminded of something Jason at Cook Train Eat Race wrote in his post, Mental Toughness Thursdays about taking it easy when you're training alone. Those thoughts creep in, "Who would know if I stop? If I don't do all three repeats? If I take a little breather?" and his answer, same as mine, is that I WOULD KNOW. I would only be cheating myself. So up I went, again and again and again!

OUCH

What came after the ride was a character building 5 mile transition run. From Canyon View park, it's a slight uphill incline that changes into a steeper incline for the first 2.5 miles. I had 1 easy pace mile and then had to turn up the speed as I started mile 2. It was hot. It was difficult. And I pushed as hard as I could. Before, in training, I've struggled with this run, so it meant a lot to me to give it all I could in hopes that this time I would nail it. I knew that the way back was downhill and I clung to that thought as hard as I could. I also knew that my coach and teammates were suffering in 98' weather at The Rage half ironman in NV. I knew I had it in me, and I let all five miles have it. Saturday left me with a huge feeling of accomplishment!

I really have no idea what's in store for me in St. Croix, but based off race reports from years past the swim will most likely be choppy with a current (and not going in the direction I want), the bike may or may not be rainy, the Beast rises up at mile 20 with an average grade of 14% for 7/8 of a mile and a max kicker of 26%. I know that the rest of the ride is comprised of heat, humidity, hills and lots of wind. The run will be hot, exposed and humid and hilly. I'm pretty sure it's going to be the hardest race yet, but I'm committed to showing up and putting one foot in front of the other until I cross that finish line!

So Are You Vegan Now, or What?

I'm a work in progress, but I think the changes are evident in this photo over only  6 months.

This is a question I’m asked frequently, and I decided to answer it in a blog. It’s a bit personal, but if I can shed some light on issues that anyone else is having, it’s worth sharing. First, I don’t judge. Your diet and habits are personal choices and there is one person uniquely qualified to best make those choices: you. I have no interest in convincing anyone to eat a certain way or give up the things they like. Some people are sensitive to wheat, others to dairy, still others nothing at all. Personally, I found that cleaning up my diet has cleaned up my life and enriched my everyday experience. Our diet is currently about 90% vegan. I still eat eggs, and if I feel like it, I eat fish. If the wind blows just right I might even eat bacon! Also, though I don’t by-and-large drink alcohol, if I feel like having a beer or a glass of wine, I will. What began as a reaction to a health matter evolved into a lifestyle change that encompasses my overall wellness, that of the environment and its entire resident species, and a conscious decision to vote with my wallet.

At the beginning of 2010, I had picked smoking back up (after a few years off), was drinking regularly, and was happily immersed in all kinds of culinary tinkering resulting in exceptionally rich handmade foods. Despite regular visits for cardio and/or weights at the gym, I was gaining weight and not very satisfied with my life. On a lark, I signed up for a sprint triathlon and began to make incremental changes in my life. I started a new cycle of being healthy all weekdays and then I'd let loose on the weekends. While I was smoking less and drinking less, I felt worse and worse.

One evening I came home from a hard workout, ate some hummus and veggies, showered, relaxed, had a glass of wine, and promptly vomited. I remember wondering, “What the hell is going on here?” Hangovers became debilitating, and these two aspects of my life (healthy vs. unhealthy) weren’t fitting together. The physical stress of this conflict was evident.

*TMI alert*

For a few years prior, I noticed small amounts of blood in my stool after nights out drinking or eating rich food. There were no accompanying red-flag symptoms, so I dismissed it and continued telling myself I’d go to the doctor soon.  As time went on, I started passing a bit more blood and became genuinely concerned. I negotiated further with myself, cutting down the alcohol and slashing the cigarettes except for vacations and on very rare occasions. Those few random times resulted in hangovers SO grueling and I got SO wasted SO fast I couldn't believe it. The rich food I used to eat became painful to digest. Every night when I lay down to sleep my stomach hurt – I was constantly painfully bloated and uncomfortable. It seemed like the healthier I became, the fewer my options were, and the less “fun” I could have.

I finally went to a gastroenterologist in January of 2011 and he did a ton of tests and nothing was conclusive. My insurance wouldn't pay the $2500 for a colonoscopy, so I asked him to run everything else he could to make sure I didn't have cancer. Fortunately, I came back cancer and disease-free, and the doctor didn’t have anything to offer me other than more tests and prescription drugs to ease my symptoms. I was frustrated with the medical community and their lack of answers so I began an elimination diet (taking things out of my diet to find what caused the issues). I have all the symptoms of someone with IBS (and have my whole life, it's only gotten worse) and Crohn's disease (for which there is no conclusive test). I began to research what might be causing my problems and discovered the most common issues are dairy, alcohol, caffeine, refined foods (processed breads, foods, etc.), high protein diets, fatty meat, fried food, and chocolate.

It was time for me to be honest with myself. I already knew dairy was a problem for me, and I suspected the alcohol wasn’t helping (since it's a blood thinner). I knew anything rich (cream sauce, fatty food, fatty meat) was a definite problem. I was pretty bummed to say goodbye to cheese and alcohol. I spent most of my adult life drinking two glasses (or more) a night and thinking that was pretty normal. I mean, everyone has a few glasses of wine after work, right? But to be honest, it was more like 3-4 glasses of wine a night. And honestly I didn’t really ever go a day without drinking. By this time, I was beginning to realize that it really, really, really wasn’t normal and I had a sneaking suspicion that I might have an alcohol dependency problem.  Adam had gone through phases of non-drinking before so I figured I’d give it a go. I had also signed up for the Escape From Alcatraz triathlon and was starting to be more serious about training. I knew it would be a big change, but I had no idea how significant, or how hard it would be for me.

Out went the dairy, and the alcohol, and the fatty foods, and almost all of the meat. We always ate some vegetarian meals, so we mixed in seafood, fish, and increased our vegetable intake. We played with different grains like quinoa, wheat berries, and millet. It came as no surprise that after a week or two I felt amazing. Gone were the painful bloating, the bleeding and discomfort. I felt light and energized instead of cramping and sluggish. I slept better, I woke up before my alarm and I felt better during and after my increasing workouts. On rare occasions I’d get the urge to “treat myself” to a glass of wine or something on my “avoid” food list, and the punishment would be swift and severe. When you’re no longer drinking on a regular basis, two glasses of wine makes for an all-day hangover. My stomach would hurt, reminding me that those foods were not meant for me, either.  Some of us are slow learners.

I had to retrain my brain. The things I had considered rewards were now punishing me, and the cleaner my body became, the more I realized they had always punished me. Alcohol was always hurting me: Slowing down mind and keeping me beneath my potential each day, keeping me tied to an addictive cycle while adding countless useless calories, stripping my body of needed energy and preventing me from having a strong immune system, and increasing my chances of making bad decisions. Sure, some people can have a drink or two here and there and be fine. I’m not one of those people and while I told myself for years (decades even) that I didn’t have an alcohol problem, the further I stepped away from the barstool, the more I realized I had been lying to myself. My entire life immediately snapped into focus. Once-lofty goals became reachable. Getting drawn into personal conflict became easily avoidable. My priorities shifted as I became in control of my emotions and could finally steer my life in a direction I wanted. To me, there is no real benefit that comes from drinking; I feel really good all the time - without repercussions. Drinking is like putting a band-aid on a gaping wound. It might stop the bleeding for a little bit, but it's an ineffective solution. When I realized I felt really healthy and really alive every day, I didn't need to find another way to make myself feel better.

Rich food was no longer a reward. And that was a bit more insidious of a habit. As a dedicated omnivore and part time at-home chef, I found myself confused about my diet. I began to look at the foods that were causing me issues and realized that they probably weren’t the best choices from a general health standpoint either.  Cheese is super high in fat, and who the heck eats just one serving? A serving is the size of a pair of dice. There’s no question about the dietary implications of those delicious fried foods. Fatty meat I could understand as meat’s never been a huge draw for me, and I could see the negatives of the fat and cholesterol. But what about chicken? Fish? Shellfish? Poultry? Buffalo?

I began to be choosier with my food sources. After my own research and watching a handful of documentaries of the Food Inc. genre, I began to understand the importance of buying food that I could believe in. Organic, sustainably-farmed, fair-trade grown, pasture-raised, grass-fed, non-GMO, real and if possible locally grown/raised food. I began to dig deeper as I realized that a lot of labels don’t tell the truth. Cage-free eggs aren’t necessarily pasture-raised. Natural chicken doesn’t mean organic, which, in turn, doesn’t mean cruelty-free. Grass-fed cattle are often “finished” in a feedlot standing piles of their own shit. Buying sustainable seafood is a nightmare and virtually impossible.  More and more I began to question what I was putting into my body.

As I dove into half Ironman training, I began to look for more tools to enhance my new healthy body and triathlete lifestyle. I picked up a book I bought and forgot about called Thrive, by endurance athlete Brendan Brazier. In the book, Brazier discusses his philosophy of plant-based eating as a means of energy conservation. Your body only has so much energy available to do a multitude of tasks – physical labor, brain functions, healing, immune system functions, etc… We begin the energy cycle via food we eat and our body breaks that food down into units of energy that we can then use. Breaking food down into useable energy requires energy so it makes sense to eat foods that require the least amount of energy to digest. These foods are high net gain foods that translate into energy and nutrients with minimal effort: Unprocessed, fresh, real, organic plant products: grains, legumes, sprouts, greens, fruits, roots, nuts and seeds.

All the necessary nutrients, vitamins, and minerals are available from well-balanced plant-based diet. ALL of them. Every single essential amino acid. All your protein. All your vitamins and minerals. Essential fats. Fiber. EVERYTHING. All without wreaking havoc on your insides, taxing your energy resources, damaging the environment, paying money to agribusiness, and without taking life to sustain your own. When we realized this, we shifted heavily towards a plant-based diet. I want my physical energy spent strengthening my body and I want to live a life making choices that put my money where my mouth and my mind are.

The end result is phenomenal. My body composition shifted entirely. I feel healthy, light, energetic, and motivated. I know where my food comes from and don’t feel like I’m paying some corporate conglomerate to raise livestock in inhumane and unsanitary conditions, then slaughter them on my behalf. I know that I’m making a difference in the environment by making eco-friendly food choices. I know that my body heals and recovers faster than it ever has, and I almost never get sick. I recovered 100% in 3 days from a half-ironman I recently did. I don't believe in saying, "I'll never eat _____" or "I'll never drink another glass of ______ again", but I can attest to the powerful and positive changes that have occurred as a result of what I do and don’t put in my body. My body feels light, healthy, and energetic, I perform at a higher level physically, and right now I'm watching lifelong dreams rush towards me from the realm of the previously impossible because I have more time and energy to devote to them.

Speedfil Standard Aero Bottle [Gear Review]

Speedfil standard set up on my new Felt DA4W = AWESOMESAUCE!

Please note: This review is based on my personal experience on an item I purchased myself. I was not contacted by the manufacturer or paid for this product.

In every triathlon, the bike is where you spend the most time. Whether it's 25 miles in an Olympic, 56 miles in a Half-Ironman or the full 112 in the Ironman - it's a lot of riding. This time is your best opportunity to refuel and re-hydrate from the swim and get ready for the run. Depending on the distance you're riding you may also require consistent intake of nutrition and that's not always easy in a race. Racing presents different obstacles to nutrition/hydration intake than training such as: nerves, increased speeds, more cycling traffic, and possibly unfamiliar routes or rough roads. Having a solid timing strategy for hydration and dependable equipment can make or break your race.

The most common setups I see are: 

• Bottle cages on frame
• Bottle cages on rear of bike under saddle
• Standard Speedfil setup as shown above
• A2 Speedfil or similar bottle between aero bars + back up bottles

First, I would like to point out that while I see the point of rear mounted bottle cages (or saddle mount) I wonder if all ya'll get tired of losing your bottles all over the road on race day and creating high speed obstacles for everyone else? Ejecting your full bottles at 20mph into whoever's behind you sucks for you (you're out of hydration) and it sucks for those behind you (now they've got a roving grenade to try to dodge while also trying to avoid other cyclists).

Now, I do plan on checking out some rear bottle cages so I can carry more liquid on long rides for Ironman training later this year. But in a race scenario, I use my Speedfil only. It carries all the liquid I need (and a little more) to get me from aid station to aid station. It takes TWO seconds to fill. It allows me to hydrate while keeping both hands on my bike and comfortably tucked in aero position. It does not create litter nor accident causing situations. I know every single time I go for my water, it's where it belongs and it fits neatly on my bike. 

Checking out the galleries from last weekend's races IM Texas 70.3 and IM California 70.3 and you'll note that not only a huge array of age groupers are using the standard Speedfil but a growing number of professionals. If you're looking for a solution for long rides and races, this is an absolute MUST HAVE.

Pros:

• Not fussing with bottles
• Easy to fill (just squeeze into the top and go)
• Doesn't splash out!
• No causing accidents or pissing those off behind you with your ejected bottles
• No losing your hydration
• Aerodynamic design

Cons: 

• Envious looks on long rides as people screw around with their bottles or watching their little hands go back to their rear mount bottles and grasping at (doh!) nothing as their bottles are gone.

Note: 
If you know any GOOD rear mount bottle cages, let me know! I watched a guy lose his bottle four times on the way to transition before the race. Each time, he nestled it back in the cage and I chuckled as he ejected it time and time again. I'm willing to bet that bottle was gone in 5 minutes on the race. 

Oceanside 70.3 Race Recap

The first race of the season was a success! There were things I could have done better and there were things I'm quite happy with. Overall I'm pleased with my performance and I have a clear view of what I need to work on. My main goal going into this race was to not hammer the bike so hard that I couldn't run. After Orangeman last year, I realized just how long and horrendous of a suffer-fest 13.1 miles could be and I didn't want to repeat that death march. Maybe death march sounds extreme, but I can tell you I came off the bike in Orangeman feeling like a hero and promptly turned to dog poo within the first mile of the run. It sucked and I vowed never again.

We arrived just right on time - too early and I'm standing around freezing and getting hyper. Too late and I'm rushed and forgetting stuff. We had just enough time to set up, say hello to people, go to the bathroom and get ready. I was really happy to see so many teammates there (racing and cheering), a few good friends, our coach and of course, Adam! Even though I have always tended to be a solo person, race day (and long workouts) are easier when the strength of many is pooled together. The race itself is made up of a network of other athletes, volunteers, friends, support, and human togetherness, even in the times when you are completely alone. It's that group that can float you through the hard parts and pull you upward, forward, and onward. I was particularly happy to see my old skydiving buddy Leon who I haven't seen in ages! It's such a trip that I've become reconnected with two friends from skydiving in triathlon! Small world!!

Adam + I pre-race

The Swim (1.2mi - 0:42:52 ugh! slow!)

This was my first swim-start race and I wasn't sure what to expect. Since Jilli and I swim about the same pace, I lined up with her towards the middle-front. When the horn sounded, we took off. I was expecting a lot of contact, but not for so long. It felt like the group stayed together in a frenzy of kicking and slapping for a long, long time. Every time I tried to surge, I hit someone else and people were swimming on top of me as well. I think in the future I will start off to the side and swim faster and a little further to break free from the melee a little bit then cut in around the side. I knew I wasn't swimming as fast as I needed to hit my goal time and finally just settled into a steady rhythm for the rest of the swim. Once we got out of the harbor there were some big rollers. I was a bit surprised, but there were enough feet to follow and the buoys were really easy to spot so I didn't let it bother me too much. I had no clue where I was in the pack of girls, so I swam in harder to the exit ramp. I was happy to see my buddy Ray (volunteer) the minute I got out but super bummed with my time. My average pace was 2:15/100y which absolutely bums me out since my recent open water swims have been more in the 2:00/100y range. 

Lessons Learned: Next time I will try a different starting position and maybe really practice swimming hard for the first 500 yards or so to get away from the pack. I also want to practice running out of the water so that transitions runs aren't so disorienting. 

T1 (0:05:26)

There was a short run and STILL this ended up being over FIVE minutes? What the heck was I doing?! I saw that Jillian was behind me by a minute or so and wanted to get out of T1 right behind her. Then I got to my stuff and...time slowed down. I put my arm warmers on since it was drizzly, I ate half a gel since I was starving and I hustled to throw all my stuff in the swim bag. I saw Jillian take off and knew my chance of staying with her was gone! Super disappointed. 

Lessons Learned: I don't need arm warmers. I don't get cold in races. I need to minimize the choices I have in transition. No gloves, no arm warmers, just bike, helmet, shoes, glasses. 

The Bike (03:18:18)

The hardest thing I did in this race was to let everyone ride past me in the first 30 miles. My race plan had heart rate guidelines and in order to stay in tempo I had to get my heart rate down first. I like to hammer the bike but I knew (and my coach knew) that would mean a bad run. So I settled in, tuned everyone else out and convinced myself I was just warming up for the run. I was a little worried about the first steep hill on my new tri bike, but it went just fine! After that I knew the rest of the bike was a walk in the park and I picked it up a bit. The new bike felt great. The roads were pretty slick due to the drizzle and fog, but all the downhills were on pretty good roads so there wasn't a lot to avoid. I came in to T2 and new I was going to miss my 6:00:00 best case scenario finish. My average speed was pretty low for me, but I was focused on the run, not the bike. I know I can ride my bike fast (and particularly my new bike) but I kept the run as my goal and didn't let it get me down.

Lessons Learned: I think I could have gone harder than I did and still had a good run. I was a bit nervous on my new bike and had never run off riding it, so I took it a little easy. All in all it meant a good run, but I know I could have hit it harder than I did without sacrificing the run.

T2 (0:03:53)

SO awesome that they take your bike and handle all your stuff for you in transition! This was my first Ironman race and they really do take care of you for the money you spend. Since I knew I missed my big "aim for the stars" goal, I took the time to be comfortable and go pee. 

Lessons Learned: Learn to pee on the bike. Ahhhhhhhhhhhhhhhhhhhhhhhh! Seriously. I feel like a bad triathlete!

The Run (02:08:23)

I knew from the moment my feet hit the pavement that I was GOOD to go. My coach had told me I could bump up my speed a little bit if it felt too slow, which turned out to be good advice. I kept slowing down and slowing down until I felt like I was shuffling. I was still running just under a 10:00/mi so I tried to hold it there. Again, I watched hordes of people run past me and took a deep breath and relaxed and let them go by. This was my race and my run, not theirs. Once I came back by the Team FC cheering section around mile 6.5 I knew I had the run. I felt like I could have kept running 9:50-10:00 forever. It was the first time in my life in a race that I've felt this way and I couldn't believe it was at the end of a half ironman. I picked up the pace from there and kept pushing as much as I could. The last mile and a half were a little bit difficult as my feet were sore from the concrete, but I kept pushing myself as much as I could and happily crossed the finish line. My average pace was 9:48/mi which makes me REALLY happy. A few years ago, my goal was to run a half-marathon in 10:00/mi average pace, doing so at the end of a half ironman was really cool.

Lessons Learned: Having a good run was well worth a slower bike! Many of the people that hustled past me in miles 1-3 were walking the rest of the way. Some of the people that hammered the bike walked up every single hill and I jogged by them, knowing their pain (and also chuckling, suckers). Nothing is better for me than a good run and I feel like I finally nailed it. I never, ever, ever want to have to walk /suffer on the run again!

Total Time: 6:19:25
Yes, about 19:25 over my best case scenario goal, but I'm still happy. I had a good run, a safe bike and I know I can swim harder than that. For my second race, I'm still learning and I'm proud of my results.

All in all, racing is such an amazing experience. From the crowds, volunteers, teammates, strangers, there's something 100% wonderful about the whole thing.  I feel so fortunate to have so many supportive people in my life. I'm not sure how I got so lucky, but I'm grateful every day! Seeing everyone on the course racing and friends cheering made the day really special. I've got one more month to go until St. Croix (which will hand my ass to me), but I'm ready to attack the next month of training and give it all I've got! On a side note, the race itself was GREAT, I'll definitely register again.

Oceanside 70.3 PRE-RACE

It's hard to believe the official start of race season is THIS Saturday!! Oceanside 70.3 is my first race of the year and I'm looking forward to it. It's a 1.2 mi swim in a mostly enclosed harbor, 56 mi bike that journeys up the coast then inland to Camp Pendleton Marine Base, up three notable hills and then back down to the beach (usually into the wind). To finish the race, there's a 13.1 mi (2 loop) run along the strand in Oceanside.

This will be my first triathlon being coached by Team FC/ Joby Gutierrez and I'm confident in my ability to follow the race plan. I've trained hard from the beginning of the year and I've done all I can do. I had a touch of a cold last week, but it wasn't too bad and I allowed my body to slow down and rest.

I got my new bike (finally!) and while there were a few kinks to iron out, she's race ready and absolutely amazing. I had no idea a bike could feel so completely built for me. It's a teeny tiny (47cm / 650c) Tri bike but it fits me perfectly and lets me lay out fully over the top tube. I'm glad I trusted my fitter (Jim Manton at FinalFit) because the bike feels so good! I've had a few rides on it and while I would have preferred a few more, I'm going to ride her in Oceanside.

My overall time will depend entirely on my bike time. I did the course on my road bike on a rainy day with an 11-23 cassette. That made the hills a wee bit challenging, so I think it will balance out with the 12-27 and double compact on the Tri bike. I'm also comfortable climbing in aero, and standing up climbing on the new bike so that laid my main concerns to rest. The swim I'm feeling pretty good about - I'll just have to see how I fare in the kick-a-thon that is a water start (as opposed to beach start). I feel okay about the run pacing I've got lined up too! Most of all, I'm pretty sure I'm going to have a good time! My super-big-awesome-fun-fun-best-case-scenario goal is around 6 hours...but again, with so many variables, we'll see.

My goals are:
Swim 0:38-0:41
Bike: 3:07-3:15
Run: 2:10-2:13
--------------
Overall w Transitions: 6 hrs - 6:15 hrs


If you're coming out to the course, this is roughly what I'll be wearing - except saltier, sweatier, less smiley, more messy, frizzier hair, add a visor and possibly covered in a little pee. Wish me luck!!!

19 days till Ironman California 70.3

Well, I'm about 19 days out from Ironman 70.3 California in Oceanside. It will be the first race of the season (go big or go home, right?) and my first race as a part of Team FC being coached by Joby Gutierrez. Speaking of the coach, he's been hammering me into some kind of shape since we started training in January. The closer we get, the harder he hammers, the harder he hammers, the more I work. The results so far have been absolutely positive. I'm faster, lighter, stronger and more fearless. I've learned to just follow instructions (regardless of whether I think I can do something or not) and to rely on the strength in numbers of my teammates to pull me through tough sections of workouts. I can honestly say that I am doing the best that I can. Sometimes I feel it's still not good enough, or I could push a little harder, a little farther, but I'm also injury-free and pretty amped for training every day. My top 2 goals are being injury free and not losing motivation, so I'm winning so far!

Elevation from Saturday

I have no idea what kind of pacing will be lined up for me on raceday, but I'm committed to banging out these last few weekends as hard as I can. We've been doing time trial intervals of Santiago Canyon, Modjeska Grade and adding in Live Oak and some other OC hills. Last Saturday resulted in over 6500 feet of climbing on the bike backed up by a 6mi run in Peter's Hotbox Canyon. It was a rough run, but I got it done. Sunday was my first time back in the ocean since last fall and I am pleased to report that I had my most relaxed swim yet. If you know me, you know I've got a few issues with the ocean and my fear level generally hovers between panic and HOLY-SHIT-I'M-GOING-TO-DIE-SHAAAAARK. This time? I was calm, relaxed and felt like I could have swum farther even though it was 56' in the water and as choppy as a washing machine. Why the big difference? I think Saturday just beat it out of me. By the time I got in the water Sunday a.m. I just didn't have it in me to care about fear. Hey, whatever works right?!

<3

So far this year, I've put in almost 800 miles on the bike, 181 miles running and about 33 miles swimming. Good thing I only have to swim 1.2 miles, bike 56 miles and run 13.1 miles at Oceanside! My new bike should be here by this weekend (fingers crossed, it's late)! I'm super freaking excited. I'll be putting a sweet bright pink saddle and some pink bar tape on that bike and get dialed in on it by Jim over at FinalFit who set me up in the first place and made my awkward little dinosaur body produce some killer watts. Really looking forward to having a nice aero position to hang out in and eager to see what I can do on the thing!

Metabolic Efficiency + The Athlete's Diet

"It is health that is real wealth and not pieces of gold and silver." ~Mahatma Gandhi

In addition to working full-time, running The BMK, cooking for a handful of special clients and tending to the needs of four rescued cats, Adam and I also train for triathlons. This year we've got 4 half Ironman races (1.2mi swim, 56mi bike, 13.1 mi run) and one full Ironman race (2.4mi swim, 112 mi bike, 26.2mi run) on the calendar. One of the most frequent questions I get is, "What do you guys eat?!" The answer? A lot! But, not as much as you'd think.

Finding the right balance between nutrition and exercise has been an ongoing endeavor. I follow a few basic rules:

1. Fresh, real, un-packaged, unprocessed food as often as possible.
2. Adjust the quantity of food with exercise load (heavy workout days = more food)
3. Adjust the timing of meals with exercise time (two early a.m. workouts = larger meal at breakfast, lighter meals as the day goes on).
4. Remove all the "White Devils" - white rice, white bread, white pasta, white sugar.
5. Double up on vegetables, eat half the amount of starches and grains.
6. Plan weekly menu and shop on Sunday. (Reduces trips to store, impulse buys, $ spent)

Earlier this year, our Coach gave a talk on the principles of Metabolic Efficiency (see Bob Seebohar's books for more info!) and I spoke briefly about how to translate these principles to the dinner table. The general principle behind Metabolic Efficiency is that our bodies use two main sources for energy - carbohydrates and fat. We have a limited store of carbohydrate calories in our body at any given time, but our stores of fat calories are vast. You can train your body to tap into those fat stores for longer by doing two things - exercising at a lower heart rate (thus improving your aerobic capacity) and by weaning your body off the highs and lows of carbohydrate dependency. 

A quick note here - carbohydrates are NOT bad. They are necessary, vital and beneficial when consumed from quality sources. Nutrient rich whole grains, psuedograins, tubers, and fresh fruit are healthy sources of carbohydrates. Enriched, bleached, refined grains, sugar-laden packaged foods and nutritionally vacant foods are empty carbohydrates that offer your body no more than a quick fix and a guaranteed crash. What we want to do, as healthy eaters and/or athletes is to remove the junk from our diets and replace it with food that can readily translate into fuel for our bodies. Fueling our bodies with real, fresh, nutrient dense foods enable us to not only perform better, but allows our immune systems to fight off stress, fatigue, colds, and chronic illness. A healthy, balanced diet requires eating good food at regular intervals - this gives our body and our brain a steady stream of fuel to carry out our daily activities. 

Eating a poor diet that's high in empty carbohydrates, refined sugars, high-fructose corn syrup, artificial flavors and deep fried fat flavor keeps us eating more, but results in undernourishment. We depend on synthetic vitamins to provide nutrients our diets lack, but those nutrients require more effort for our bodies to break down and are often lacking in the full makeup our body needs to perform optimally. Our blood sugar swings wildly from "Oh-my-gosh-I'm-so-full" to "I'm-starving" and our mood responds accordingly. Without thinking, we reach for the nearest food source that satisfies our hunger cravings and our addiction to empty food. Breaking this cycle takes work. Healthy food may even seem bland at first! Allow your taste buds a few weeks to adjust to the taste of real, fresh food and I guarantee you that after 4 weeks, you will not find your old foods tempting to the taste.

Below I've included a PDF to a guide I put together for our team. In it I discuss some possible meals and ideas based around healthy eating and metabolic efficiency. While we are mostly vegan, the guide is for omnivores and I plan on creating a more specific plant-based only guide to go along with this one as well as a Sample Week Menu.

MET_EFF_GUIDE -

Perspective

Photo by the talented Wobsarazzi

Clouds come floating into my life, no longer to carry rain or usher storm, but to add color to my sunset sky.  

~Rabindranath Tagore

It rained on Wednesday and I had a million excuses to not get my 7 miles in. It was cold. It was wet. It hailed earlier in some parts of OC. It would probably start raining again. I'd been feeling a little under the weather. I debated dragging myself to the gym to soldier it out on the treadmill, but I wasn't feeling too excited about it. Then, the rain ceased and the sky parted slightly just as I was getting ready to go and I took it as a sign to get my ass outside. 

It was cold and I could feel my body's heat evaporating quickly off my running shirt. I forgot the caps to my little running belt bottles so I was stuck carrying a larger bottle which is always annoying. The first few minutes of my run there's always a bit of inner whining, bitching and complaining going on. Seems like with as much as I cart workout stuff to and fro, I inevitably leave something behind. Socks. Water bottles. Sunglasses. Sports Bra. And I refuse to go home before my run since 99% of the time, that will end in my butt on the couch!

I settled into my stride and began to wake up and enjoy my surroundings. I pulled my head out of my work day, and began to notice the sheer beauty of the world around me. It's a startling contrast - the dull drone of my job compared to the vivid, colorful vista of the Back Bay. I noted the ominous clouds ahead of me hanging out in the foothills and figured there had to be a rainbow somewhere. Sure enough, as I started my first tempo interval into the freezing wind, I spotted a huge rainbow arcing up from the ground into the clouds. I felt calm and it dawned on me that you'll never see any rainbows if you're not willing to be caught out in the rain. 

In running, as in life, perception is everything. If you think something's going to suck, it will. If you think something's impossible, it will be. If you think you can, you will. I work a full-time job (and do four different jobs there), train 10-14 hours a week, have a little side business catering to a handful of co-workers, and cook with Adam all of our  meals from scratch (no joke, we grind our own flours). There's a million reasons I can come up with to not do a workout, to sleep in, to cut a run short, to bail on a ride. I was reminded by a friend this week that shortcuts are for wimps. It made me laugh and it rang true. The journey is always the reward. Cutting short the journey cheapens the destination so, so much. When I am frustrated or want to quit or cut things short, I think of a positive. Instead of, "Ugh! This run is SO long!" I think, "How lucky am I to be able to be healthy, have legs, and be able to run free of pain." Instead of, "I don't want to go workout on Friday after work" I think of how good it feels to be faster now and to cross finish lines quicker. I think of how nice it is outside, and how some of the most beautiful days are those with inclement weather. I look forward to the sunrises and sunsets, and try to catch one or both daily.

As I wrapped up my tempo intervals and headed back towards the Back Bay, it began to get windier and colder. The dark clouds from the foothills were swiftly moving towards me. I felt great for getting outside and finishing my workout. I felt the sense of accomplishment that comes with hard work and perseverance. As I got closer to the entrance of the Back Bay under Jamboree, I could tell the sunset was going to be a keeper.  Sure enough, right as I rounded the trail under Jamboree I was greeted by an unforgettable view. I hollered out a hello to a photographer who's always hanging out in that spot taking long exposure shots (it really is one of the best spots on the bay) and he remarked how this was really one of the best. The sun dropped  under the clouds a bright shaft of light rushed across the water towards me. I watched it, running, as it sunk into the bay. I was in complete awe. This day, this moment, this world, this life... there is nothing better and the expression of gratitude on a consistent basis is the only form of prayer that I know. It was the clouds, not the sun, that made the sunset so spectacular. It was the rain too, not just the sun that made the rainbow appear. It is the sum of all things that make existence magnificent and marvelous, and I am grateful for understanding how to value the whole sum, not just certain parts.

Beauty and the Beast (Triathlete)

"The thing that is really hard, and really amazing, is giving up on being perfect and beginning the work of becoming yourself." - Anna Quindlen, author

This is a post from last year that sat incubating till today. Enjoy!


Adam and I were cooling down from a long ocean swim / trail run brick at Crystal Cove State Park awhile back when we began chatting with a park ranger. He asked us which triathlon we were training for. We must have looked a little surprised so he gestured to our skintight spandex tri outfits, hydration belts, sockless shoes, interchangeable lens glasses and said, "You know, the outfits give it away". We looked down at ourselves and at each other and realized...we're 100% dorky from top to toe. There's just no use caring what you look like in triathlon. Usually my primary concerns are: Am I comfortable? Will this chafe? Is it UPF? Is this top quick dry? Are my girly bits going to be happy in these bike shorts on mile 60? I began to think about how my body image has changed over the years, particularly with my involvement in triathlon.

I come from a family of tiny women. My mom is 5'2" and looks like she's about 100lbs. My sister is tiny with an hourglass figure and a waist the circumference of my right thigh. I've always been taller and bigger and nothing I did was going to change that. I've been in shape, out of shape and somewhere in between and my happiness with my body has usually fluctuated in accordance to how healthy I feel. Yet, I am a girl and when I started triathlon I recall feeling too fat to wear tight shorts, worrying about how I dorky I look and wondering if other athletes look at me like I'm a poser in my fancy workout gear. I realized this day as the ranger laughed at/with our attire, that my body image has shifted quite a bit.

To be honest, with all those endorphins kicking in from the exercise, I feel pretty awesome when I'm working out. In my mind, I'm coated in spandex and I look sort of like the Lara Croft of triathlon.  One photo from a race makes me question my connection to reality! My first tendency is to criticize myself, but it's easier to hit the mental switch to credit my body, imperfect as it is, for what it provides me. I am strong, I am healthy, I am flexible, I am working hard on achieving the goals I want in my life and in my body and I don't need to beat myself up. Accepting my body as it is allows me to just have fun. There's no contest, there's no competition, and there's no shame. I'm not worried about my thighs shaking when I run. I'm not worried about sweat marks on my tank top, make-up being right, hair being neat or what my dress size is. I'm free to focus on my workouts and on how I feel.

Being active has healed those self-criticisms and fractures in my confidence and it has abated any need to compare myself to anyone else's body image ideal. I view the beauty of the human body differently. It is a machine built to perform, not an idle work of art to be perched on a pedestal for display. I see perfectly tanned bodies and I love my zebra-stripes of mismatched tan lines more for my lines represent hours spent in bike shorts, running skirts, and swimsuits. I see well manicured and pedicured nails that have never changed a dirty bike tire and have never been bashed to the point of falling off in running shoes. I see thin bodies with skin stretched over bone and I see weakness, frailty and lack of power. I see perfectly smooth skin and I chuckle at the memory of each scar, abrasion, callous and scratch that represent a stepping stone on my way to where I am today. I see more beauty in a body that is being used by it's inhabitant and feel a sense of pride and contentment in my own imperfect perfection.

It's not easy to undo decades of marketing, advertising, criticism from self and others, and false images of what women should look like. The mental conditioning about who you are and what you look like begins the moment you're born. You learn it unwittingly, and it becomes written into your every action and moment. Every glance at a reflection merits judgment, assessment and comparison. It takes time and effort to slowly break those habits and learn to look at yourself and your body in a new light. Learning to silence the self-criticism is the first step to actually being able to hear the myriad of things your body is trying to tell you. Your body will let you know when it feels good, strong, sick, like it’s fighting a little bug off, sore, strained, hungry, and tired. Your body will clue you in to what you need to adjust in your workouts, your diet and your routine. Try viewing your body as a vehicle for experiencing life, as opposed to treating it like a decorative shell.

Feed your body the good food it needs to grow, heal and perform. Hydrate your body with nourishing water. Stretch your body so that your muscles are limber. Exercise to strengthen and tone your body, heart, lungs, and mind. Love your body for what it is, instead of hating it for what it isn’t. Without the constant criticisms and nagging worries, your whole outlook shifts to a brighter disposition and nothing’s more attractive than self-confidence.