The Need for Speed

To say that the feet were itchy during the normal two weeks off, down time after an ironman, would be an understatement. The lingering and somewhat nagging feeling that I hand't pushed myself enough on the day of Couer D'Alene was ever present in the deep - and shallow - parts of my mind. The answer needed to be found as to why there was a lack of confidence in my body's ability to be pushed to move faster in an iron distance race. This doesn't seem an issue for my shorter races. Simply put, fear drives me in an ironman, which can be a good thing for some, but I believe prevents me from triumphing in this distance.

There is pure joy upon entering the loud, thrilling and inspiring finishing chute of an iron distance race. Yet, the lights dim, the pain subsides and realizations dawn on the timing clock which you saw as you crossed that line. One has to progress to maintain an enjoyment level to keep us driving every year. I do not enjoy that fear. One of the main reasons I do this is the enjoyment of doing what others wouldn't consider. However, that doesn't mean distance is the sole dictum. Speed can be just as fun.

Thus, the ever reduced attention span has been redirected towards those shorter distances that have been missing. Thus, an olympic and half ironman are on the cards  for the season finale. Perhpas a marathon too :)

I enjoy biking, but get bored easily when the bike course is monotonous. A little speed injected in to the day will go a long way to reinfuse the excitment. The question is whether I can keep up with the kids. We shall see in a few weeks time in St Paul.

The legs feel strong and the ticker is happy. Let's hope the lungs agree and let the average speed show what fitness I've been feeling for a few months. No fear.

Good luck to us all!

Someone left the oven on!

Ironman Coeur D'Alene Race Summary

Someone left the oven on.......

It's not often you view a 10 day forecast 10 days out and discover 10 days later that it was actually correct. Very rare. That was my attitude leading up to the most recent iron distance race that myself and the fellas completed this passed Sunday in Idaho. What a race. What an experience. What an oven!

If you're sitting there and have never been to Coeur D'Alene Idaho, stop reading, open a new browser window and started booking your tickets. It is a stunning place to visit. The lake is pristine. The scenery magnificent. The people are kind. It certainly helped that the entire town came out to support us, but I'm sure they would have been that nice normally.

We arrived 5 days out and settled in to our cabin in the woods, along with Frank the Rooster and his chickens. Frank's clock was a little off and he tended to crow long before sun up. However, that proved quite useful as Ironman decided to move the race start time up an hour due to the forecast heat. That forecast was displaying a high of 107F! On the face of it, this appeared to be a good idea. However, upon closer inspection, we realized we would be running longer in the heat of the day. Not much to be done about it now, but that didn't stop my worry.

I had never even considered racing in such temperatures, let alone training for them. I was even worried about my supporters who would spend the day hunting for shade and surviving their own battle with the heat. How my body would react to such temperatures concerned me greatly, but as my wise friend and trusted support mechanic Mitch would remind me the night before, there was nothing to be done about the weather. I could only control how I behaved in that temperature and to trust in my training. He's a wise old friend. Sometimes you need that kind of dressing down to bring you back to reality and get your mind focused on the task at hand. That task being to complete the job ahead of me in the memory of my father.

We awoke to the announcement that the day would not be shortened due to the temps and we would race through the Idaho hills, where the sun would bake the riders and the road up to 109F. Such a temperature, that at one point we descended and my hands were heating up, instead of cooling down.

As far as getting up and starting the swim, we could not have asked for anything better. It was 70 degrees. Clear skies. Calm winds. The water temp was actually above the air temp at 73F. Almost non-wetsuit legal. This is unheard of for the race typically cold and windy race. We chose wetsuits, but in hindsight, I would have preferred to swim without, as the body was a little toasty strapped in to all the neoprene. However, the lake provided such clarity and under water scenery that an excess body heat drifted to the back of my mind. As we glided out in our rolling start waves, you could see the bottom from 20-30feet up. Such delights can not be found in the lakes of Minnesota. What a view it was! With two laps, combined with an "Australian Exit", the swim was a delight. The strokes were moderated as the heat was ever present in my mind. Even though I record swim was well within my grasp, I wanted to have as much energy as possible going in to the ride. With 107 on the cards and 5,700ft of climbing on completely exposed roads, I would need as much energy as I could reserve. With little more than one or two strong strokes, I coasted out of the swim in 1hr 11min. A time I was ecstatic with, considering the low efforts. 

We set out on the bike and the first mini out and back of 16 miles was stunning. Along the lakeshore with a slight climb and a quick return to town made for a lovely warm up. Then we set out for 40 miles of undulating terrain, snaking through the hill farming country of northwest Idaho. It did have some great scenery as well, but I was busy conserving energy on the climb and ensuring I still had matches left in the book for the second lap. Boy, was I glad I did. The second lap proved to be a scorcher. As the stronger bikers headed in and us weaker lot were left to bake, the heat began to take it's toll. We rose like a cake in the oven on that second lap. Slowly, but assuredly, not too well done and soft enough for the true flavour allowed to burst out on the run. It didn't help our moisture content when one of the aid stations ran out of water. That led to myself and the newly arrived Napoleon to have to work together to stay hydrated with what we had onboard. Constitution must have had something in his nutrition because that boy, despite the heat and being taken down by another cyclist, smashed the ride and rode in a 6hr and 45min split. A full hour ahead of myself. I was disappointed to be so far back, but it was quickly turned to confidence when I came out of T2 with plenty of juice in my legs.

As the first tentative steps were taken departing T2, I was waiting for the knee to show it's true colours. However, as the run went on, I found the miles drifting by without too much pain. Although, again energy was being conserved and the pace modest, the first half marathon felt fantastic. The locals all had the hose pipes on full and doused us at every opportunity, which made the heat seem a non factor for much of the time out on the trail. This is the part of the race that I truly enjoy. I'm no longer on a saddle giving me the wedgy of a lifetime and I'm running with the noise of all the supporters ringing in my ears. It is such a great feeling. Constitution was pounding out the miles, seemingly unaffected by the heat and smashed through the finishing tape in 13hrs and 31mins. What an effort! I managed to track down Napoleon at the finish and we plodded the last 4 miles together. We talked about how he was going to ask his girlfriend to marry him at the finish line, which made the miles fly by and set up the greatest and most fun finish I have ever completed. The crowd were booming and when he hit one knee 100 yards from the finish the noise exploded in our ears and we finished the last 20 or 30 yards with grins as big as cheshire cats. My friends and family were brilliant! I managed to see them at least 6 times out on the course and the two loop format was a perfect way to race this distance.

Naturally, you alway wish you could have gone faster and I do have the feeling that I left something out on the course. I definitely feel I could have turned in a stronger bike split which would have brought me a lot closer to 14hrs. The marathon was very satisfying considering the conditions. The knee didn't chirp up once. With the thrill of that Ironman finish, unparalleled in my opinion, what could the future hold........?

Good luck to us all! 

It's Showtime

Take a theatre company, or an orchestra. They practice a piece of music everyday. They ensure that each note is played to perfection, ensuring the audience is presented with a flawless performance. Their environment is consistent. No variables, but the humans that belt out the notes, crescendoing at the conclusion with a triumphant finale.

The issue with triathlons is that our sheet music ever changes. Our environment is anything but consistent. The bodies of water we swim in are dynamic. The roads we ride on sometimes rough and unsure. However, the weather we practice in is always different. We try to find the right type to mimic what we would receive on race day. Coeur D'Alene is renowned for it's choppy cold waters and brisk weather. Not this year! That sheet music has been emblazoned a few octaves higher and forecasts suggest we could be playing in the 105 degree area. We have trained in all types of environments this year. Wind, rain, cold and lack of directional sense. However, nothing we could have done would ready us for this weeks forecast. And quite frankly nothing we still can do, but prepare and be dynamic. Adaptable and cautious. As one of my friends has stated. Forget being quick. Forget performing well. Embrace that you're attending a hot party and manage the day as best you can.

The good news is that the pressure is off. No one expects anyone to finish in temperatures such as these. It will be another climb on the way to this elusive prize. The key in this environment is to let the others fuck it up. Pace yourself, take on fluids like it's a new fashion trend and survive, not race. Let the others fall away as you benefit from your slow pacing and gentle running. I would be surprised if they shorten a portion of the race. High 90's is one thing, but north of 100 could even push their limits of tolerance.

We shall see. It's out of our hands now. All we can do is show up and do our best with what we have been given. No doubt there will be an interesting race report to follow.

Good luck to us all!

Reflection and tapering

I type this as I ride on the trainer in front of the movie Chef. Forgive the staccato nature of this sweat induced post. 

Another long 6 months is coming to and end. As we look forward and see the end in sight, just two weeks away, and the promise of rest in the near future.

Suffering is part and parcel of our training. Add to the mix, small children and developing careers and suddenly the training will seem that much more challenging. Sitting across the aisle from it all, spectating as others fight to even get their training done brings a realization in to focus that when all you have is training to deal with, you have it quite easy. Admittedly, it is tiring and my body is most certainly the most displeased with me that it has ever been, however, when I tire I get to sleep and rest. I'm not awoken in the night by a restless child, or by the thoughts of a very important meeting in the morning. Whilst others work, I have the benefit of relaxing at home with the most challenging part of my day deciding which part of the house to clean. When we believe our lives are challenging and full of strife, sometimes it serves to take a moment to reflect and, although difficult and a little tiring, it's likely that somewhere in the world, someone else's life is far more difficult.

The trouble with tapering, is that old adage of idle hands. Luckily, we have our everyday lives that keep us busy. However, when you've been training 16hours a week for the last 4 weeks, although you embrace the rest that is afforded to you during tapering, the ironman athlete tends to get a little "fidgety" during the final two weeks. It's important to peer through the keyhole of your life and keep yourself busy around the house. Fortunately, from now until we leave for Couer D'Alene, our front door will be a revolving hotel door with visitors abounding and keeping us entertained for the next 10 days. Oh, and Napoleon is having the small shindig for 400 people that our gullible group of friends offered to help with. What were with thinking :) My dearest wife will turn the illustrious age of 35 which will also keep us occupied for most of next Sunday. The poor lady always seems to have her birthday around one of my races. How inconsiderate, I alway tell her ;) It will be a great send off for our 10 days of traveling that will take us from the western USA all the way to Europe....and back!

We've managed to truly get in to the lake and wade out in to the open water for some useful practice. Napoleon and Constitution like the "zigzag" approach to open water swimming. Quite frankly, we pay a lot to do this race, so might as well use the WHOL course! :) I will say though, a glassy lake, whilst the sun crests the horizon, truly is one of the most peaceful and relaxing ways to spend your morning. Truly special! The water is cool and crisp at a balmy 60 degrees fahrenheit. Rumour has it that Lake Couer D'Alene beautiful and normally chilly waters (it's glacial fed) are going to be warmer than usual this year. Great for the swim. Not so special for the run. As regular readers know, I can often me found hesitantly approaching a body of water, less than keen to discover what lies beneath. However, I truly am looking forward to this swim and it's beautiful surroundings. Here's hoping it's a day of weather to befit the geographical surroundings.

Once again, unfortunately, I find myself entering tapering with injuries that will effect my race. My knee is the culprit this time around. The good news it is making my hip pain pale in comparison. The bad news is that I suspect it will have quite the impact on the 3rd discipline of the day. Fortunately, it appears to have zero effect on swimming and biking. Unfortunately, there's a marathon at the end, which may show itself to be more of a death march than normal. I have been able to deal with the pain (don't panic! I am not running anymore) and hope a run walk strategy will allow me to get the job done. There is simply not a chance that I will miss this race, as long as my legs will carry me, I will be starting in two weeks. Some intelligent racing and good decisions (not including the one to race on a bad knee) will hopefully carry me to the finish. Even if it means that I finish just before midnight. So be it. I do not wish to let my charity, and all those who have contributed to it, down. I doubt there will be any PB/PR's out there on June 28th, but at least we will be there. Quite frankly, the race will be straight forward. Getting up at 7am the next day will be the hard part!

The tapering will really kick in this week. Just a 2-3 hour ride this Wednesday morning. After a good cleaning, "My Boy Blue" will be dropped off at the shipping shop, beginning it's journey out to Idaho. The good news is we don't have to dismantle and pack up the bike or reassemble on the other end. Makes the cost well worth it! Even though the week will provide a busy schedule outside of training, I'm looking forward to being pre-occupied with anything other than training. 

Challenges...they are what makes us

Challenges and failure allows us to develop in to the people we are today. Without these we lose the foundation of life that fills the bags of experience that we carry on our backs throughout each of our journeys. We must fail. It's simple. The Wright Bros. failed multiple times before achieving flight for the first time. Imagine if they had achieved flight with their first efforts. We would never have known all the multiple dynamics that are involved without theirs (and others) falling short of the grade the first few times.

Challenges can manifest themselves in many different ways and likewise their subsequent failures. So far, this week has been nothing but challenges. However, challenges that I may face will be completely different to challenges others could face that same day. In both cases, those hills that we must climb will continue to make us who we are in subsequent days. Those gradients are often less enjoyable than we would like. Mainly because they result in undesirable outcomes, or failures as we might perceive them to be. They may be small or grandiose in our own eyes. What we subsequently take away from those grand climbs in life will gives us the tools to attack tomorrow's.

Last weeks training began as normal. The first hard week or two before we dial it back and begin to taper. The long ride was a joy. Early, and very sleepy, start the morning. The wind was calm and temperature ideal. It couldn't have been a better day. 

105 miles later we were done. A quick change and out the door Maggy and I trotted for a short "transition run", during which my knee decided it was going to challenge me. Pain. Noticeable and unwelcome pain. No twisting, impacting or any of your typical knee induced trauma. Just the first few steps, like an ambush. It didn't prevent my striding, but it made it uncomfortable. Ice was applied and off we went to the pub :). The next day Constitution and I hit the cool, calm waters of our local lake for an early swim. Pristine swimming conditions would be an understatement.

It was gorgeous! However, just a few strokes in to the session and goggles began to leak and break. No spares were around and the session was very short lived. A decision to return that afternoon with fresh goggles (and spares) was made. The afternoon did not afford us the tranquility we had welcomed in the morning. High waves (for a lake) and healthy winds were now on the menu.  This was going to be a challenging swim. It went very well, despite the challenges of the choppy, green and cloudy lake water. It was this lake water that was to be the downfall and new challenge of the week. Despite my best efforts, I did sample some of the water that afternoon. Not a good vintage and one I don't recommend, and nor does my body. The body began a sit-in protest the next day. Despite my best efforts on Friday and Saturday, the the lake's inner secrets won over my stomach and body and knocked me for six. It was like watching your favourite boxer take a direct hit and kiss the mat. This took care of the rest of the weeks training. I did manage a painful 8 mile run Saturday morning, which was another failure of the week. Knee pain, coupled with knocking my immune system down further, made that run a key run for all the wrong reasons.

Now Tuesday has arrived and weakness remains from the bacteria that attacked the belly's inner musings. Slowly getting back, my body hacking through the mess that the fever left behind, finding it's way out in to clearer pastures. This challenge has enforced more of a taper that I would have liked. However, it will allow me to experience a new approach. It will also keep me from running. Something my knee would appreciate, along with my immune system. A positive: the timing is certainly better than last year, occurring 4 weeks from race day instead of 10 days.

There have indeed be many challenges followed by failures this week and the impact is undoubtedly still ongoing. However, it is for ourselves that we should welcome them, even if we don't set out the bunting and ticker tape parade for their arrival, because they will allow us self improvement for each day, and the next. The outcome may be cloudy and obscured initially, but it will clear as the sun comes up and sheds light on our better selves. This I truly hope is the case, but one I can not deny has shown itself to be many times in the past.

Good luck to us all!

P.s. This could not be more evident for English cricket. As I type, they are failing miserably at the challenges New Zealand are throwing their way!

The Hotel Bike

As sweat slowly falls from my cap like the first rain drop of a summer downpour.  Falling down to its conclusion on the base of the bike, it explodes in to a wave of drops in every direction. It is then that I chuckle to myself at the situation in which I am yet again compelled to. The excessively wide seat. The awkwardly placed pedals. The attempt at aerobars jutting up and in to the air at a particularly awkward angle. Yet, the hotel bike is what's for dinner. No other choice but to get on and be violated by that saddle. 

There is a love/hate type relationship between myself and hotel gyms. I imagine it to be similar to the ever disappointing favourite sports team who eternally disappoint you, but you continue to return to them like a loyal dog each week. Every week the hunt is on to find a place with a bike trainer with a narrow saddle and a good display with the basics. So often the prize isn't found and the key card is inserted in to the gym's lock. The door slowly opens and reveals that creaky old bike. A small sigh later and I hop up and begin the mornings ride. 

I don't think I have ever been so driven by the idea of a workout to be completed as when I find myself on such a machine. The sweet relief that ensues when dismounting this animal with a newly shaped arse can be very satisfying, tinged with the knowledge that next week will undoubtedly provide another hotel gym experience. 

With a joyous and ever welcome recovery week in full flow, the wide saddled, awkward and uncomfortable hotel bike session was more forgiving this time around. A look forward to next week presents the ever ominous title of "IM Hard". Two weeks of unforgiving and relentless volume and then the welcoming views of "taper" come in to view. The week gets shorter and the fatigue gets better. 

A quick look at the digital date brightly presented on my phone, jutting out like a flashing neon sign, suddenly seems a bit more significant now. A little over 5 weeks to go and the start line at the edge of Lake Couer D'Alene will lie right in front of us with the longest day ahead. 

Good luck to us all!

Different stages of a long session

There are times during a long, arduous, less than impressive bike or run when your psyche becomes a whole different animal. A point when you even surprise yourself with your not-so-proud thoughts. This would be the "everyone's an a-hole" phase. 

Part of a 5 phase process, the aforementioned phase 3 is preceded by the following. 

There's phase 1 - the "Rocky Balboa" phase. You start out on the, let's say, long bike. 6 hours ahead of you and aboard your trusty stead you feel invincible, like Rocky walking towards the ring with only Mr T to beat. The end of the ride seems far far away, but the legs are fresh and the crotch far from completely crushed at this point. The sun spreads its subtle morning rays across your back and the world seems a great place today. Perhaps a smile finds it's way to your face or even a courtesy wave to your fellow early risers. (Constitution finds it hard to leave this phase)

Phase 2 - the "acceptance you may not be Rocky Balboa" phase. This second phase everything isn't quite lost. Your may have lost that slight spring in your step but you are all warmed up and feel as though a nice healthy sweat is beginning to pool just above your seat and you accept that this is what you expected. A tough day. A day, though, when you can still have a rye smile to you fellow cyclist with a gentle wave across the road or even a slight nod of the head. "That's right my friend of the road, it's great to be out isn't it??"  

The aforementioned phase 3 normally creeps up on you around halfway. Perhaps you forgot to eat a little or went out a little hard during your invincible first phase. It's irrelevant because no matter who even glances in your general direction, they're an asshole. Inexplicably yet decidely so. Your blood sugar is in a deep cavanous hole which you are attempting to dig out of. What has been left is an angry biker who believes they could not possibly do any wrong. They feel angelic in their own eyes, but outside their bubble everyone is the devil. Grrrrr!

They could be the most innocent of gentle folk but you will find something wrong with them. 

Fortunately, this phase doesn't last long. It's often quickly replaced by phase 4, once you have attempted to guzzle down what mashed up food you have overheating off your back pocket. The "okay, I can do this" phase can be a bit of a roller coaster. It often begins with a surge of euphoria founded in the trenches of phase 3 and sprung over the top as you climb back out of the dull drums. You feel reawakened and emboldened by this new feeling. You're friends with everyone again. This can quickly be replaced by fatigue of a new level. Easily forgotten from last year, you can't imagine how you did this before. You know you did, but surely it didn't feel like this. Yet, you plug away knowing that the last phase is ever closer with each step or peddle stroke. You flip back and forth, up and down, until the last phase comes in to view. 

Phase 5 - "gonna make it!"  

Usually founded in the last hour of the session, you are tired and food and drink have almost been exhausted, but you are elated that the end is nigh. Soon you will be yelping in pain in the shower as you discover exactly where parts of the body were chaffing and how bad. However, you will be off that bike, or no longer running and that feeling is the one that takes you over the line...... until 7 days from now when you have to do it all over again!

Good luck to us all!