Missed Opportunities

Day Break in Transition

Expectations and a New Course

As an aging competitive athlete the opportunity to set a Personal Record is becoming rarer and rarer.  If someone had asked me before Rev 3 Williamsburg if I thought that I had a shot at 47 years of age of setting a PR and would have a chance to break 4:30 at the Half-Iron distance, I would have told them they were crazy.  To say this race was special would be an understatement, but at the same time, it was troubling, but we'll get to that in a minute.  First, let me tell you about the course.

2016 was the 4th year for Rev3 in Williamsburg, but this year they made some major changes.  I've lived in the area for over 20 years and it has puzzled me that all of the triathlons in the area used the same swim location.  Jamestown Beach and the swim in the James River has been used by the Virginia/Maryland Triathlon series since 2008 and was used by Rev 3 for the first three Williamsburg events.  It is a challenging swim with chop and unpredictable currents that can turn a routine 1.2 mile swim into a monster.  Anyone who swam the 2009 Patriots Half or the Inaugural Rev3 event will testify that it can take your full measure.  I don't know if the races were limited by James City County or by a lack of creativity.  Kudos to Jay Pelusso, the Rev3 Race director, for thinking outside the box and finding a fantastic new swim venue.  It may be the best swim in Virginia.

Where the previous three Rev3 races had a split T1/T2 and a point-to-point bike, the new course offered a traditional single transition area at the Chickahominy River Front Park.  The swim was point-to-point downstream in the Chickahominy River on the outgoing tide.  The bike was nearly identical to the Patriots Half bike course with an added turn up to Barnnetts Road from Adkins Store at the top of the Patriots course.  The last 21 miles is net downhill back to transition.  It's mostly flat with some nice rollers on Courthouse Road, and one or two short hard efforts.  The total elevation is about 800-ft of climbing, but for every up hill there is a fair and fast downhill.  The run comes out of the park and turns onto the Cap-2-Cap bike trail and is two loops, which requires you to run up and over the Chickahominy River bridge 4 times.  It is mostly shaded and flat, except for the bridge.

Training

After Raleigh 70.3 I spent the next 4 weeks swimming, riding and running on the Rev 3 course.  30 minute swims followed by 2 hour rides with 20 or 30 minute brick runs on Saturdays and long structured runs on the Cap-2-Cap trail on Sundays.  I knew every rough patch, dip, and crack on the bike and run courses.  I consider this race my home course and I was going to make the most of my easy access.  My training partners and team mates - Jason Bridges, Greg Henderson, Peter Lubrano, Justin Highley, Craig Politte - all joined me at one time or another and it was great to have moral support on some of those long workouts.

Looking back at the build into Rev3 there were a couple of key workouts.  The first was a Swim/Bike/Run (SBR), a thirty minute structured swim, followed by a 2 hour bike with an Inverse power split (1 minute at 150% of Threshold, 9 minutes at 125%, 20 minutes at 100%, 1 hour at race pace, and 30 minutes easy), and a thirty minute run at HIM pace.  The second key workout was a 1.5 hour run with a 20 minute warm-up and cool-down and 2 x 20 minutes @ 6:50 with 10 minutes easy in-between.  Both of these workouts were completed on the Rev3 Course, which allowed me to get a feel for the course and help me mentally set up my pacing.  Locking in the feel of race pace in a race simulation helps me on race day.

The Race

The day before the race is a day of rituals.  I'm an early riser and that doesn't change the day before a race or on race day.   The day before a race I like to three short easy efforts - Swim, Bike, Run.  I packed up my gear and headed down to packet pick-up.  Once at the Park I headed down to the swim start.  I hadn't swam the front half of the course because on most weekends the fishing boats are in and out of the boat ramp all day.  Unfortunately,  Rev3 wasn't set up to support a swim from the boat ramp.  I trudged back to the swim exit where the buoys had been set for the practice swim.  They set the buoys out going up-stream with the furthest buoy about 0.25 miles away from the swim exit.  I was early and all alone.  I pulled on my cap and goggles, started my watch and swam and easy loop of the buoys.  As I was coming back into the swim exit I stopped my watch and looked down in disbelief - 13:50 for 0.48 miles swimming super easy.  The water was glass, it was flat and fast.  I hopped on my bike for a 15 minute ride, then laced my trainers for a 15 minute run.  I happened to see Ashley DeBoise on the ride - Congrats Ashley!  It was great to see you.

After my SBR, I walked over to race HQ and picked up my packet.  I put my numbers on the bike, put my bike in transition, and headed for home.  I stopped by the Five Forks diner for my pre-race meal.  My big meal is always lunch before a race.  The "Big Breakfast" at Five Forks with a large chocolate milk was just right.  My wife had planned my daughter's belated birthday party for Saturday afternoon.  I planned to sit on the deck, with my feet up, and make it an early night.

Boat Ramp Swim Entrance

Kelly and I were up at 3:45 and while she loaded her paddle board into the truck, I grabbed my standard race morning breakfast - a bagel with peanut butter and a cup of coffee.  I had a 20 oz bottle of sports drink to carry with me for the ride, but I like a cup of coffee to start.  We got on the road and picked up Jason Bridges at 4:30 and were out to the race site by 5:15.  I put my nutrition on the bike, filled my water bottles with EFS Pro Lemon Water, and put air in my tires.  I had my shoes on my bike for a flying mount.  I laid out my Xterra Race Belt and my SweatVac visor and then pulled on my race shoes for a 15 minute run warm-up.  I dropped my running shoes back at my transition spot, sprayed on some sunscreen, pulled on my Xterra Speedsuit, grabbed my swim cap and goggles and headed to the swim start. My coach, Adam Otstot, and my training partner, Jason Bridges, were waiting for me at the swim entrance.  Jason was racing the Olympic, so I handed him my pre-race drink bottle, checked with Adam for any pre-race instructions, and walked into the water.

The order of start was young men, old men, young women, old women.  With the military, novices, and relays mixed in.  I was able to swim an easy 200 m to get the blood moving in my arms and then it was time for the national anthem.  I watched the first start and noticed that the racers were being swept downstream and were fighting to stay behind the line prior to the gun, then it was time to wade into the water and wait.  I had to work to stay on the right side of the starting line.  I couldn't find the two swimmers my scouting report told me that I wanted to chase, so I just picked the middle of the line and hoped I would find a pair of feet a little faster than me.

The Swim:

Stripping off my Xterra Speedsuit

I had to go from fighting the current to accelerating the opposite direction with the gun.  I didn't start my watch so in my second stroke I did a little catch-up drill to hit the start button.  Then it was stroke-stroke-stroke breath.  I was on the back side of a set of three swimmers and I had a nice draft, but they were pointed way left of the best line to the first turn buoy.  I had to make a decision, swim the fastest line or stay in their draft.  I picked the straight line.  After that I was all alone.  I saw Kelly on her paddle board just after I rounded the first turn buoy.  I focused on staying long, high elbow catch, and keeping my kick motoring.  I was looking for a 35 minute swim.  I knew that would put me in contention for the age group.  I swam until my fingers brushed the bottom at the exit, stood up, hit the lap button on my Garmin, and I am sure my expression had to be priceless.   Swim:  30:20  (2 AG/41 OA)

Vindication and relief.  The 37 minute swim at Raleigh 70.3 had been long.  My swim fitness wasn't as bad as I had feared and the hard work since Raleigh had paid dividends.  A following current helped too!

I stripped my XTERRA speedsuit as I ran.  The jog into transition was short and my bike was right next to swim-in.  I dropped my speedsuit, goggles and cap into the bin next to my bike. I rolled on my socks, put on my Rudy Project riding glasses, slipped into my aero helmet, put my tic-tac box of salt tabs in my jersey pocket and ran my bike out through transition. T1:  2:18

The Bike:

On Wilcox Neck prior to meeting the draft pack

I left my bike in the small ring and my cadence was over 100 as I started the climb up and over the bridge coming out of T1.  I kept the cadence high and the pressure light until I reached the top.  It was hammer time - Shift to big ring - pressure on all the way down the back side.  In the first 5 miles my goal was to get some fluids and calories in and to settle in at race power.  I flew up Route 5 to the turn onto Wilcox Neck Rd.  I was slightly above race power and my wheels were singing to me, and it was a sweet siren's call as I headed out on *my course*.  I was now riding through all the young guys.  I had a strong enough swim to catch many of the under 40 year-olds in the first wave and I knew this would be a tricky spot.  There seems to be a disturbing trend in some of the larger races with drafting packs.  In the 2015 Rev3 Williamsburg I had a drafting pack grab my wheel and I ended up taking a penalty the third time I had to fight through the 8 riders that were working together to stay on my wheel.  Sure enough, at about 9 miles into the ride I was quickly approaching 6 guys lined up less than one bike length apart, with none of them completing a pass in the three minutes I watched as I moved up on them.  I was riding at the high end of my target power (230 to 240 watts) and I upped that to 270 watts as I started my pass.  As I came by the group I said to each rider as I passed - "nice drafting group you have here" - hoping that they would take the hint and break up.  I should have known better.  I held 270 watts for 3 minutes, then backed down to 240, and sure enough two of the guys had hopped on my wheel and passed me back.  All I could think was - "Oh NO, Not again!"  I had to use my brakes to get out of the draft zone, because they couldn't hold the pace they were now riding without someone to draft.  As I dropped out of the zone the rest of the draft pack came around me too.   I cleared the zone, seething and biding my time.   I was now riding under my target power to stay clear of the draft, but I gathered my self and waited for the first short sharp climb on Wilcox Neck.  Here's where knowing the course pays off.  There's a short sharp up-hill, with a small false flat, and then a nice drop, right around mile 15.  I knew it was coming and I waited until I could see the church that marked the start of the climb.  I upped my power output to 300 watts and hammered the pedals into the up slope.  If you time it right and stand at the crest you can carry your momentum through the short hill, across the false flat, and into the down hill on the other side.  My maneuver paid off.  I flew past the unsuspecting draft pack, and because they didn't know the course and were unaware of the false flat on the other side of the hill, I was able to gain the separation I needed hammering down the back side and I never saw those riders again.  I truly hope that the course officials caught them, but I'm not sure that a 4 minute penalty is enough for a group of 6 to 8 riders working together.  Over 56 miles, drafting would overcome the penalty, if they were caught, and if they are not caught it gives them a significant advantage in time and energy expended.  It also puts strong honest riders in an awkward position if they can't break free of a group that sits on their wheel. It frustrates me because it is unethical and I don't understand the desire to obtain a bike split dishonestly. (*End Rant*)

I was having the ride of my life.  The bike fit by Dave Luscan was paying dividends.  At the same power output I was 0.2 to 0.3 MPH faster than the year before.  Aerodynamics matter.   I came through the rollers on Courthouse to the turn on to Loft Cary Rd with the 8th fastest overall time recorded on Strava.  That isn't the 8th fastest of the day, that's the 8th fastest ever!!!  I was pushing power smoothly, my average cadence was 95 RPM, and my effort (power) was correlated with speed. I was through the difficult section of the ride and into the back half of the course.  I was drinking every 15 minutes and to thirst, eating a quarter bar at the same time, and taking two salt tabs on the hour.  It was hot, but the course was shaded up to this point.  I had picked up a bottle of cold water at the 1st aid station and I was using it to cool off.  I was into my second prepared bottle of EFS Pro, and trying to decide if I needed to take any on-course hydration.  I opted not to, but after the fact I wonder if that was a wise decision.

Coming in to transition

The second half of the new Rev3 course is net down-hill.  Up  Loft Cary to Adkins Rd, around to Barnetts Rd, and then back to Route 5.  I kept the pressure on the pedals and my cadence high.  I was rolling up the field, but there weren't many half riders in front of me.  Because it was a loop course I had no idea where I was positioned in the field.  Then I passed Sturgeon Point Rd and the slower Olympic racers were coming on to Route 5.  The last 10 miles flew by and shortly I was climbing the bridge and heading back into transition.  After I made the turn off Route 5 into the park, I slipped my feet out of my shoes and made a smooth dismount.
Bike:  2:22:56 (1 AG/20 OA)

I was ecstatic.   My watch read 2:55
coming off the bike.  If I could run a 1:30 half-marathon, I could break 4:30.  I've wanted to break 4:30 for a long time and it was within reach.  I racked my bike and helmet, slipped on my shoes, Xterra race belt, SweatVac Visor, and grabbed two packages of chews.

T2:  1:27

The Run:

"You've lost that running feeling, Whooaaa, that running feeling.  You've lost that running feeling.  Now it's gone, gone, gone, Whoaa-Ohhhh-Ohh!"

Once more into the Bridge

I came out transition running smoothly.  I grabbed a cup of water before I crossed the bridge, took a sip, dumped the rest over my head to cool me down and ran up and over the bridge for the first time.  I held 7:16 for Mile 1, 7:14 for Mile 2, then 7:06 and 7:03, respectively.  I was right on target and doing what I love best - running!!  Over the bridge again and then the bleeding started.  Not literally, but that's where my run started to fall apart.  I can't be sure, but I think didn't get enough calories at the end of the bike and on the 1st 5 miles of the run.  My pace started slowing and I was just holding on.  I used ice and water to stay cool, but I couldn't push the back half of the run like I normally would.  Unlike Raleigh, where my pace was even across the run, at Rev3 I faded.  I was very happy to get to the top end of the course turn-around the second time and for the first time in recent memory I was passed in the last two miles.  I didn't have anything left to challenge.   I turned it up in the last mile, but by then it was too late.  Run:  1:37:09 (2 AG/24 OA)

Final Time:  4:34:08 (2 AG/20 OA) PR HIM Distance

It was a special day.  I had a non-wetsuit legal swim PR and nearly broke 30 minutes for the swim.  I had a 3 minute PR on the Bike.  I beat my HIM PR by 32 seconds.   But it was also a missed opportunity and, at my age, those opportunities don't come around as often.  It's not enough to race hard, you also have to race smart, and I let my excitement get in the way of my nutrition plan.  It nearly cost me.

Thanks to my wife Kelly for supporting me, letting me chase my dreams, and always helping out on the course.  You are special and I hope you know that!  Thanks to my coach, Adam Otstot, for getting me to the starting line in the best shape ever!  The plan was solid but we have some work to do before IM Choo.  Thank you to Snapple, XTERRA, Louis Garneu, First Endurance, and SweatVac!  As a racer I wouldn't be as successful without your support.  Also, kudos to Jay Pelusso, for a fantastic new course and on a well executed event.

Congrats to Todd Burns, Snapple Triathlon Pro, on winning the Half, and to my training partner Jason Bridges on winning the Olympic and completing the Snapple Triathlon sweep at Rev3 Williamsburg.  Congrats to Mikal Davis, Bryan Frank, Hilary Cairns, Paige Wooden, Heather Prochnow, Ellen Wexler, Katie Palavecino, Craig Politte, Justin Highley, Peter Lubrano, Anna Parker, and all the other current and former Snapple athletes that were on the podium at Rev3 Williamsburg.  It was great seeing all of you on the race course and on the podium!