The Tri Shop, with the help of David Bertrand, hosts an Expert Series. Two weeks ago, they tried to get Jamie Turner in for their 5 year anniversary weekend in November, but he was only available yesterday. It was very last minute, so in all fairness, not all of the local coaches who wanted to make it were able to. The DFW Tri Club was lucky that three of us (Coaches Lyndsi & Scott) were available for it (at the expense of a Transition & Flat Tire Clinic). For those who don’t know who Jamie Turner is… he just coached Gwen Jorgensen to Gold in Rio. Rare is it that we can get someone of this caliber into our area to speak. More rare is the timing shortly after a gold medal. With that, thanks are also due to our friends at Red Bull for helping facilitate it.
Although the talk was geared to coaches, some key takeaways I’d like to share with athletes are:
1) Compromise is the enemy of a successful athlete. Note, I think compromise in social situations is very important. But when it comes to sports, if you want to be successful, set your standards high and then minimize compromising.
2) Perceived competence is more important that actual ability in encouraging continuing participation in sports.
3) The athlete does the first 75% of the work. The person does the last 25%. In other words, it comes down to their character.
4) If you have to choose between strategy and character, be without strategy.
5) It is very difficult to teach discipline once you are grown up. If you have good habits, you are more likely to be successful. Examples of the habits he talked about, do you make your bed every morning, do you pick up after yourself?
6) Celebrate winning. The little wins and big ones. This point is interesting timing for me. I also have been listening to an audio book – Taking People With You, by David Novak, former CEO of Yum! Brands (very pertinent to me, since I also work in the restaurant industry). He was also talking about celebrating the small victories. Stephanie, when you won your age group recently, I advised you not to celebrate, since you have a bigger goal you’re aiming for. Reflecting on this, perhaps a celebration was due… we just need to figure out how to celebrate within the confines of discipline. Deal?
7) Journal the Power of 3 every day
3 things to keep doing
3 things to start doing
3 things to stop doing
-Try adding this to your nightly list. Perhaps when you are rolling out or in your recovery ice or warm Epsom bath; reflect and grow. 3 too hard? Start with 2.
Now this is all applicable to those of you with performance goals but if you are training and racing for fun, don’t confuse the above with me preaching that you need to get faster -coaches want to help you achieve and maximize your goals, whatever they are. The great thing about all of this is, maybe it doesn’t pertain to your athletic goals, but it certainly can and should be applied to what is important to you. In other words, reread that from the frame of your career’s perspective and again from your family’s perspective.
Standard Distance Duathlon Nationals – St. Paul, MN
Not really being one to write up race reports, I didn’t make one for the Du championship three weeks ago. Nothing major happened, except for my phone flying out of my pocket to start the first run, costing me 15-20 seconds. The bike was a three loop course with two steep hills, which means 6 steep climbs. One of the downhills was a last minute course change that had us go down a tunneled hill with potholes. Precarious indeed. My second run was slower than the first by a wider margin than I had hoped (30 seconds/mi), but it was enough to get the job done. Finishing 13th earned me a spot on Team USA for next year’s Duathlon World Championship in Australia. Not to be confused with the Olympics, this is the amateur Age Group championship 🙂 I’m lucky it wasn’t as well attended as Milwaukee…
Sprint Triathlon Nationals – Milwaukee, WI
The best Sprint and Olympic race on US soil. The energy is electric and the talent is top notch. Last year, I did the Olympic Distance race, which was my A race for the year, so everything I did last year led to that race. I was well-coached, well-trained and well-rested. As a result, I had PRs in my swim (1:35/100) and bike (24.1 mph), but my run was a little on the slow side, at about a 7 min/mile. If I cut my overall Olympic time in half last year to estimate my time for the Sprint, I would have qualified for Team USA then. Using that math, I opted to try the Sprint this year. However, when a qualification race repeats at a venue, it tends to get faster, so I wasn’t going to take anything for granted. Plus, the World Championship next year is in Chicago, so there was definitely going to be a bigger draw this year.
Given all the possibilities, I was not nervous about this race like I was before last year’s big races. I did have a few things working against me this year that kept me from training like I was able to in the past. The only thing that directly affected this race for me occurred four weeks prior to it: I had another minor fall. This time, my bike skidded out from under me when going around a slick roundabout. My elbow tapped the ground and the shock went to my shoulder. It has kept me out of the pool since then. The bummer is I was just starting to get my swim endurance back and was ready to really step up my intensity.
That being said, I am in good shape and I was ready to lay it all on the line and try to qualify for Chicago. I had a little over an hour between the transition close and the start of my wave, which allowed me to relax on the grass before the race and visualize everything I was about to do. Although I hadn’t thought about last year’s race much, it all came back to me in detail for this race. With about 30 minutes left, I jogged over to the swim exit and back, and then found a long stretch of soft grass to start my run drill warm up. They allowed us into the water to warm up, which I definitely took advantage of. For a Sprint distance race, I would’ve liked to have swum a lot longer than I actually did, but I cut it short because I felt some tension in my rotator cuff.
When the horn blew, I was off with the rest of them. I lined up near the far left and breathed to my right, which was the same side the buoys were on heading out. I did not start as hard as usual, but I did put in some effort to stay in the draft of those around me. I held the draft for about 150 meters -not quite long enough. I had people somewhat close to me, but the first half of the race wasn’t my best drafting period. That would have been last year’s race. I did follow someone in for much of the second half. I got out of the water with some decent energy, which means I didn’t go hard enough for a sprint. But I got through it and my rotator cuff seemed like it wasn’t much worse than when I started. Win. (Swim pace 1:42/100)
T1 was a long transition. I did it pretty efficiently, except for two extra steps getting out of my wetsuit. I jumped on my bike with cleats already clipped in. This year, my shoes were clipped in on the correct pedal… (lesson learned from the previous year. Doh!) But this year, my power meter didn’t pick up. I opted to try the lower maintenance version of race monitoring than using my iPhone and so a few days out, I got a Garmin Fenix2. The jury is still out; I need to ride my bike with it more before I decide. One thing to note: I opted to have the display on the inside of my arm, which seemed to work pretty well for the bike and the run, but the display only shows 3 things at once. I need at least 4!
The initial ride out is a very slight incline. Enough so I was averaging about 22 mph. I knew there was a hill before the U-turn and then it would be a fast slight decline. Sure enough, I hit the 30 mph mark and focused on staying aero and light pedaling down the slight decline. This is where I really wish my power meter worked! My heart rate monitor did work, so that’s something, but once you have power, it’s hard to go back. There were just two more climbs, one on each side of the bridge. Climbing is not one of my strengths (yet), so the fact that the Olympic is twice as long, with only a few flats removed did not work in my favor. Plus, not one person passed me on the bike the entire race. The guys I should have been riding with all got out of the water before me and I couldn’t catch them by myself. I tried recruiting a couple of guys but to no avail. (Bike pace, 22.4 mph)
I flew off of my bike and into T2. I threw on my shoes and ran out just behind a transition neighbor who got there before me. He was running about a 6 min/mi pace and I could not catch him. My heart rate on the bike was above my threshold heart rate, but I felt like I could’ve sustained that for a lot longer. However, it did take a full mile for my heart rate to come down on the run. Unfortunately, my legs did not turn over automatically like I had hoped. I attribute this to not doing enough bricks leading up to the race. My heart rate did settle down for the second mile, as I typically allow to happen when I race – breaking it into threes. I didn’t realize it, but we were jogging into a slight headwind. Not enough to affect my run, but after the first U-close to the first mile mark, it suddenly became dead silent. It was erie, but began to make sense. We were now running with the breeze, which was the same speed that I was going. It definitely a mental push and my heart rate dropped soon after. Aside from the guy I couldn’t catch out of transition, no one passed me on the run, until the last mile. This was perfect, I had enough energy for a final kick, but barely. I was able to stay on the heels of the guy who passed me. When we had about 300 meters left, my Loncar teammate, Chance, was waiting for me, as I knew he would be. You see, the day before, I was in about the same spot and I did everything I could to get him to go as fast as he could for the final sprint. He got started running hard a little earlier than he would’ve otherwise, so mission accomplished! But then he one-upped me and stood 20 yards deeper into the course. Either way, it helped. I passed two guys before getting to the finishing shoot and was still able to hold the sprint to the end. (Run pace, 6:41)
Summary, Shout Outs and Conclusion
So again, no PRs set here, but I did leave it all out there and I felt like I raced hard. Overall time of 1:11:46.5 but up against a fast crowd! Other than the power meter not working, I didn’t make any mistakes, like putting the shoes on the wrong pedal or bringing my wife’s wetsuit (and spending 10 minutes trying to put it on before realizing it). I am privileged to be healthy and to be able to race. I supported when I could – even when I saw some Cambridge guys running 😉
Loncar represented with three podium finishes and Team USA performances from Stephanie Bassin (2) and Ben Drezek. Chance Dorris tried his luck and gained valuable experience. He’s a young buck, you’ll see a lot more of him going forward.
The DFW Tri Club was well represented as well, with Danny Faulkner, Aaron Lundberg, Victoria Repice, Annemarie Martin, Teresa Anderson, Veronica Schnitzius and Paul Oliver. (Am I missing anyone?) I saw most of you out there! Next year, I predict we’ll see more!
All we can do is try to improve. When life throws a little adversity at you, how do you deal with it? There is not one “right way”. In my case, I wasn’t able to repeat my performance from last year, but I felt like I did improve after factoring in adversity. I learned some new things along the way and I hope to adjust for next year. Although I have been focusing on Sprint distance training this year, I have 11 weeks until Austin 70.3. Challenge accepted. I’m signed up. I’m going to do it.