The day was finally approaching. The day that I had trained over a year for. I am always early and I had to continue the tradition. I drove to Louisville late Wednesday. I got there early enough to drive the course. I had driven it two prior times, had cycled it twice, but I felt like the more I knew the course the easier it would be on race day. I attended the athlete briefing and check in Thursday. There was a question about the swim due to toxic green algae. Well, the results came back early Friday and the toxic levels was too high and the swim was officially cancelled. I was very disappointed. I had been working on my swim. I DNF’ed ( do not finish) my last race and ended up in the medical tent. My swim time was over the allowed amount of time but I continued on, and ended up overheating on the run. So, although the swim was current assisted, I put in extra time on the swim. I swam in the lake when it was cold. I swam when it was choppy. I grew more and more comfortable being uncomfortable. I swam over 4600 yards just to feel comfortable at that distance. I was ready, but the show must go on swim or no swim.
On Saturday I had made my final checks. I had all my bags packed. I completed my last workout with my team- bike and run. My best friend had arrived, as well as the rest of my triathlete team.
Race Day
I woke up at 5:30 am. I surprisingly was able to get a good night sleep. I took all my vitamins. I took my morning dump and then I had one Imodium. I had used Imodium in training with the goal of preventing a bowel movement during the race. I had two more bowel movements so I decided to go with two Imodium pills. I also took two Excedrin headache pills. I had been having headaches all week from caffeine withdrawal. I stopped caffeine so it would be more effective on race day. I prepared my morning smoothie of Vega protein powder, fruit, and peanut butter. I always have a nervous stomach so I never have a solid breakfast race day.
I put on my cycling jersey, and cycling shorts after applying all of my chamois cream. I also applied some lidocaine ointment. I had some saddle sores that were treated but were still present. I had to make sure they would not give me any problems. I packed my pockets with my nutrition for the day. I sprayed on sun screen, and rubbed sunblock cream on my back. I also placed my spring gels in my sports bra. I put on a hoodie and sweats. I got dropped off at transition at 7:30 A.M. I pumped up my tires. I filled my speed fill with my electrolyte drink and front hydration system with water. It was almost time. Since the swim was cancelled it was a time trail start. The order was determined by the bib numbers. It was about 39 degrees. I wore a cycling jersey due to pockets. My triathlete kits do not have enough pocket space. My plan was not to have to stop at special needs so I had to have enough room for all of my nutrition. I choose to wear my Major Taylor kit. I am thankful to Major Taylor Cycling club for helping make me a confident cyclist. I figured also wearing it would inspire me to ride like Major Taylor. If I did that I knew I would be okay. I wore sleeves as I knew I would eventually warm up. I also had a trash bag next to my skin. I put in under my sports bra to keep me warm.
Swim
The swim of course was cancelled but this was my goal time
Goal Time: 1:45 minutes although with current figured I would be closer to 1:30.
Transition 1—no T1 as no swim
Goal Time– 7 minutes
Time Trail Start
I was chilly waiting for the race to start and the lovely volunteers were rubbing my arms to help me stay warm at we walked to the mount line. I was so nervous and so happy that the day had finally come. I almost started to cry. The camera man asked me to smile as I was waiting to mount. He said it was for the video. So I showed all my teeth, and made the official video ( see below).
Bike Course
The course was flat initially but the roads were a little rough. We had a tailwind and I was loving life. My coach told me to not go out too fast. I was to not go over 17.5. My power meter was not working. The battery died at the worse time. Note to myself — I will change the battery in my power meter when I change my wheels, inner tubes, and get my race tune. Unless it recently (last 2 months) had been changed. As I was riding, I got up to 22 mph. I did not feel winded nor was my heart rate significantly elevated so I figured I would be fine. Mile 10 had the first hill and I was ready. I love hills, I am crazy like that. Of course my speed slowed down and I had to be mindful not to ride too hard as I had not made it to the first loop yet. I saw two of my teammates and that told me I was going to0 hard so I slowed the pace. They had started before me. I also felt my heart racing a little. I again did not have my power meter to monitor. I made to the turn that starts the first loop. Then I knew there were 8 miles of hills. These were the worse hills of the course. The descents were heavenly. I sign when I climb, and my favorite climbing noise to make is “Hootie Hoo” I enjoyed the bike, people were laughing at me. I talked to random people as I passed. I thanked everyone who called out as they passed me. I always said on your left when I pass. Also we I got to a point where I would passed someone climbing and they passed me again on the descent. I always seemed to strike up a conversation. My point is I love cycling and I enjoyed those 112 or most of them. I got to the end of the 393- the hills and see my Infinity team cheering, and my personal cheer squad.
I kick it into high gear as I turned. The next 10 to 15 miles was flat until we got to the section off of Baylor School Road. So I took full advantage. I made it to the turn onto Baylor School Road, and remembered there were some short but steep hills with a killer bump. I had lost a bottle and top of my speedfull on this bump. I slowed down before the bump, but the problem was there is a hill right after the bump. So I said my “Hootie Hoo” and spinned away to get up that hill. I continued on the loop. I made it back to 42 there are only a few hills and there was the ability to get some speed until the turn for the second loop.
For nutrition I eat every 30min. I used a combination of Spring gels, Honey stinger chews, potatoes, Split, almond butter. I also had a bag of hot peanuts for a half way snack. I had a drink every 5 to 10 minutes from my speed fill and my front hydration systems. I had a bottle of water on my back cage for refill. I grabbed water bottles at certain aid stop. I made my electoytle drink concentrated and only filled it with water. I had 22 oz of liquid per hour. During the whole ride I only stopped for 1-2 minutes if that much to put extra water in my Speedfill. I have not quite figured out how to fill it and cycle safety since I purchased the new no spill top. I am able to fill my front system which is just water while cycling.
So I made it to the second loop, and the 8 miles of hills again. I was happy and I felt that I could push it since it was my last loop. I saw my Infinity team again. I decided to pass special needs. I had put extra nutrition in my pockets. I had enough if I went over my goal time. I had enough if I lost a few for whatever reason. I made it to Baylor School Road again, and that bump. I finally started to get hot. I pulled my sleeves down, and discarded my trash bag. In the process of throwing away the trash bag I lost two gels. I was glad I had the extra. My stomach felt somewhat full, but I continued my nutrition as I had problems with crashing in the past. I also keep Tums in my pockets and took before and during the race. I popped a few to keep my stomach at bay. I kept rolling the worse of the hills were over. The last part of the loop had some though. I got the worse cramp on the last two major climbs before getting back to 42. I literally screamed. I was so glad no one was around. I could not stop or I would have fell off my bike. I just kept my legs moving and the cramps went away until I got to the next hill. I screamed again and keep spinning. I made it to 42 again and it was the home stretch. I was at mile 80. I thought yes I’ve got this. I praised God I had no mechanicals, no flats. Cramps, no power, and the loss two gels– I thought that was no big deal. I kept rolling. I seaw one of my team mates. He was rolling. I passed the turn spot on 393 and thought thank God that I am going straight this time. This part was flat so I could pick up some speed. There was two hills around mile 90. My legs were no longer cramping when I was climbing. I made the last turn on River road and that is when the massive headwinds hit. I thought here it is. I had listened to so many podcast about the course and my coach and I knew it was coming. I just stayed in aero and tried not to get too mad that my speed had slowed tremendously. The road were awful. Bumpy roads in aero, and winds were not fun. I only had ten miles to go. I thought that this was nothing and I could do it. Towards the end I was hurting in places I had never before. My arm was hurting from being in aero. My side were hurting when I breathed. It was the weirdest thing. I was so close. I saw people running and the transition area. I knew I was going to make it. I then saw my coach and my Infinity crew and the most beautiful mount line. All the pain went away I had made it to the mount line
Goal Time: 6:45
Actual time: 7:14
I was a little disappointed that I did not make my goal time. It was better than my training rides.I thought I could have killed the whole ride and made it. The wind on the way back really slowed me down, and I needed to have something left for the marathon. This was the first time that I road without stopping for anything except the 4 min to fill my speedfill. My virgin bike pee experience.
Transition 2
I called myself practicing transitions prior to the race. I do think it helped, but I need some work. I started to unzip my jersey. I unstrapped my helmet and took it off. I lost my visor and had to pick it up. It costed too much. Later when I got home I realized I cracked it. I could have left it. I then dropped my head covering, then my bike. Last, but not least I fell. I finally get to the volunteers and handed them my bike. I then ran to the bag area . I yelled my number over and over again. I also put Philadelphia Eagles tape on my bag. I listened to a webinar that mentioned putting unique tape on bags to help volunteers quickly identify timed. I yelled out Eagles green tape. By the time I got there they had my bag ready. I ran in the changing tent and finished taking off jersey. I dropped my cycling shorts. I grabbed my top, skort, dry socks, shoes, and my hand held water bottle. I threw on my top, skort, socks and shoes. My pockets in my skort were already filled with my nutrition. I grabbed my go-bag. One of the volunteers gathered all my stuff and put in my bag for me. The go-bag was God send. Thanks Von Miller for the suggestion. In my go-bag was my visor, race bib, belt, pills, and lip gloss. I started walking. As I walked I put on my belt, bib/belt, visor and sun glasses. I put my pills, and lip gloss in my pocket.
Goal Time: 10 minutes
Actual Time– 7:39 minutes
Even though I dropped everything and fell.
Run Course
I walked the first few minutes out of transition. I took two more Excedrin headache pills to prevent a headache. I had the worse one two weeks prior and I did not want that feeling. I made a rookie mistake I would learn later, and I knew better. My pace was good, although I had some foot pain on side of my feet from cycling. The foot pain went away. My nutrition plan was to eat honey stinger gel every 30 minutes alternated with ginger chews. I also had ultima packs to add to may water. Well I thought I had packets. They ended up being in my special needs bag.
About 4 miles into the run I started having stomach pain. I felt full, and started to get nauseated. I stopped eating but continued to drink water. I was mixing Gatorade with water just to get some electrolytes. I have done this in the past for running races with no problems. I continued to run to each aid station. My stomach got worse though. I continued to drink but I could not eat. I worried about crashing so I started drinking coke do get some carbs, and the caffeine would give me some energy. I was overwhelmed. I was on my first loop and had so many miles left, and felt like crap. I thought about my mom. I was dedicating the race to her. I then started to cry. She had breast cancer. I thought of her pain as she went through treatment: chemotherapy and radiation. I thought she went through pain, so I can suck it up and run through the pain. I then quoted my favorite bible verses. I had written them on my arms the night Luke 1:37, and Philippians 4:13. I said them over and over again. I said to myself just run to the aid station one foot in front of the other. I stopped looking at my watch. My goal was to just kept moving. I made it through the first loop.
I saw the Infinity crew, my coach, and the Nashville crew, Black Triathlete Association (BTA ) crew. I kept moving, but my stomach got worse. I had churning similar to diarrhea. I ran to the porta-potty. The immodium didn’t work or maybe it did and it would have been worse without the immodium. I go quickly then get right back to running. Each aide station I stopped to get water, coke, and chicken broth at the ones that had broth. The urge to vomit got worse and worse. I stopped often but I would only burp and nothing came out. I then started back to running until the urge hit again or another aide station. I kept on going until the I made past the second loop. I thought wow I had made two loop and at the start I wondered if I could even finish one. I ran into my coach again. I asked him what my official time was and how long I had left. He told me I had three hours to run 8 miles. He said that I could run that backwards. I am glad I didn’t solely depend on my Garmin as I was behind 15 minutes. I told my coach I would not walk it all, I would continue to run as much as I could. I knew I did not have to kill myself with the time I had left. I knew I would not reach my run goal, and didn’t reach my bike goal so the need to kill myself was not there. My goal was to finish. I kept running from aid station to aid station. I stopped at another port potty, but it was a false alar. I thought I was about to have a bowel movement. My stomach was churning so much that it hurt to run.
While my stop was a false alarm my stomach was somewhat better after the stop as I could run. I stopped at special needs to get my headlight as the path was very dark in some spots. I also got a Band-Aid. I never did for the cut I got on my hand when I fell in transitions. I started to walk more and more. I walked the hills, then I was just walking. I would do a run sprint every few minutes. Well what I perceived as a sprint. I as going to make it. I was so happy. I just had to keep moving.
I had lesss than a mile left and my Garmin just reset to zero. I thought “what the fuc…” It then died. One of the spectators heard me fussing. He said you have three block, screw the Garmin and keep moving. I get to the corner of 4thstreet. I get myself together, and put on lip gloss. I never forget during my first IronMan 70.3. There was a spectator that was standing with us in line. He was keeping his friend company as we waited to star the swim. He said if you have time stop and get yourself together as the video is forever. So that is what I did. I started running, and then turned on 4th street. I saw the lights, I saw all the people. I smiled. I could not see my team or my best friend. I just high fives random people. I ran past the finish line and heard them say “ Ouida you are an Iron Man” I give the announcer two high fives and it was finished. I smiled and took my picture. I was a bit delirious I still did not see any of my crew. I then saw one of my teammates fiancée . She told me where everyone was and walks me to get my morning clothes bag. I then stopped by the medial tent to get some medicine for my stomach. The medical tent was beyond awesome then gave me some Zofran some nausea medicine, helped me change into some warmer clothes, and gave me a blanket. I then found my crew.
Goal time: 7:06
Actual time: 6:44
Overall
I enjoyed Louisville IronMan. I would do it again, but I don’t really like repeating races, especially tough races. I would like to experience the swim, so I may do it again but not next year. I might have been one and done as far as full IronMan races, but since the swim was cancelled I want to do another and experience the whole thing. I so loved the bike. I loved the climbing, I loved the tail wind at the start. I was not a fan of the headwinds at the end, and they really should try to fix River road. The bumps plus the headwind make the last few miles tortuous. I did not care for the run. Three loops was too much. There were also too many turns. Parts of the runs were very narrow, and dark after the sun set. The crowd support was awesome, and the volunteers were great. They made the aid stations so live. I recall running to aid station four and hearing one of my songs by “The Weekend” I thought yes this is my run on treadmill music. If gave me boost and something to hum and sing for a few miles. It was also nice to see so many people on the course that I knew, so many in the crowd that I knew. All of the little things helped when I was trying all that was in me to keep moving.
Goal time: 14:54
Actually time: 14:06
Although no swim- so difficult to compare.
The day after the race and I still could not eat I realized that my stomach was bothering me because of the aspirin that is in Excedrin headache. I had been taking it all week and I took before the run on basically a nervous and relatively empty stomach. I can’t take aleve or ibuprofen it tears up my stomach. So the Exedrin tore up my stomach and caused gastritis. It lasted for almost a week.
So I was not going to do a race report as I did not finish the race- DNF. This is my second year competing in triathlons. Last year August 70.3 was my A race. It would be my first 70.3 race, and fourth triathlon. I trained and trained and I was so scared I would not finish. Like the D stood for death. I finished and was so happy. I felt a great sense of accomplishment that is hard to put into words. This year I took the ultimate challenge and signed up for an Iron Man 140.6. All of the races this year were to prepare me for the big one– IronMan Louisville. So I made my list with my coach October 2018 and Ohio 70.3 would be a nice preparatory race. It would be my third 70.3 race.
It was my fourth race of the season. I took it seriously as I do with all my races. Train, race plan, and the usual pre-race prep. The week prior my training group had traveled to Louisville to ride the course and the temperature got up to 100 degrees. I thought I was recovered enough to have a good race. My legs felt good, and the week of training was not intense the week prior.
I drove to Ohio on Thursday. I am a methodical person and tend to do the things the same way every time if they end up being successful. I think it is in the surgeon in me. I drove to Augusta Thursday before my first 70.3. So I planned to do the same with Ohio. Driving to Delaware, Ohio was the most boring ride ever. I was out in the middle of nowhere. I was nervous and made sure to drive the speed limit. I did not want any trouble.
I arrived and checked into my AirBnb. It was a studio apartment that was adjoined to a main house. The host was the best, it was so comfortable I felt like I was at home.
The next morning I met with Khadijah Diggs who is a superstar from Black Triathlete Association (BTA). We had talked virtual but I never had met her in person. We did a practice swim in the area of the beach that they have roped off. I swam in my swim skin. There was a question where the race would be wet suit legal. The water was calm, cool, and murky. I had a good swim, and thought I should be good with the swim skin. We then rode the bike course. Khadijah gave me tips on the course. The course looked relatively benign. There were only a few turns, and a couple of hills at the end of the course. Also the roads were good. I did not see any massive pot holes, or rough terrain. We then went to check in and go to the race briefing. There were informed that the temperature was 80. This meant no wet suit, unless I choice to be in the party wave–optional wet suit wave at the end.
Following the briefing Khadijah and I rode the run course in the car and on the bike. I then headed to my place, and charged my bike, bike computer, and got my bags ready. Ohio has a mandatory bike and run check in as there are two separate transitions. You have to check your bike on Saturday, and run bag on Saturday as well.
On Saturday I met my Infinity Crew that I train with for breakfast. Following breakfast. I rode for 20 minutes, following by a run on the run course. I ran up the first incline just to know what if felt like. It was the steepest part of the course. I then took my run bag, and tried to get some landmarks so could find my spot quickly the following day. I was close to the 20 yard line. The race ends on a football field on the track. I then headed over to Transition 1 and racked my bike. I also left all of my bike stuff. So all I would need to bring Sunday was my fluids, nutrition, and swim stuff. In the registration packet we were all given a white bag– for clothes and shoes that we would wear before the swim. They would transport white bag to the end of the race. We also got a bike bag that was blue ( bike–blue). The bike bag should be called a swim bag, all of the swim stuff-googles, swim suits, swim cap went in it after the swim to be transported back to end. We also had a run bag (run–red) again to leave at transition two.
After checking in, I headed to get my usual pre-race food– Pad Thai. I then prepared all my nutrition bottles. I use F2C Glyco-durance for fuel. I use Ultima and F2C Hydro-durance for electrolytes/fluids. I also eat a pack of almond butter, and a honey stinker waffle. I mixed my bottle and froze the one I would need for late on bike. I also eat dates on run, and have a collapsible bottle. I had some extra packs of Ultima for the run.
I actually get to bed early, but I could not sleep. I get up at three, and head out at 3:30am. I get to the County Office there was free parking lot there and they had shuttle buses that would transport athletes to transition 1. The parking spot was also a 10 minute walk to transition 2. I wanted to set all my run items in order versus just leaving them in the bag. I then headed back to catch shuttle. We get to transition 1 and I place my bottles on my bike, and put my computer on the bike. I then go get some air for my tires.
They allowed us to do a practice swim. This usually calms my nerves. My swim cap kept riding off my head. I had one of my caps, and the official one over it. After the swim I tried to place my caps again and they both tore. I go to the officials and they don’t have anymore non-latex caps. I have a latex allergy. They ased if I had mine other caps, I said no. I swim with a cap called My swim cap as I have allot of hair depending on my hair style. It is large and neoprene. I would normally have in my transition bag, but due to space and the fact that it would not fit in the small blue bike bag I did not have my extra stuff. Someone had a silicone cap they gave me and it actually fit better than the official cap. We lined up at self-seed time. My coach told me to line up at 45 to 50 min pace. My first 70.3 I swam 52 minutes, and the second 60 minutes.
I was a totally nervous wreck. I get in the water around 7:45 am. I started off fine, then the swim cap pops off. My googles are loose and I have a mini-freak out moment. I called for a kayak and adjusted my googles. I then started back. There was so much contact. People were everywhere. I felt like I was dodging people but I thought I was swimming fairly straight. It was hard to see some of the buoys so I just make sure to stay between the kayaks until I saw them. The swim seemed forever. As I was swimming I felt someone wet suit during a stroke. I thought okay they party wave has started. I finally see the last buoys I run out and looked at my watch. I see 1:23:17. I think oh my God. I was really out there forever. I think should I just stop as that is a DNF. I then think maybe my watch is off, and this is a practice race anyway. I love biking so I should as least do the bike. I might actually have a better overall time even with the swim although I still won’t have an official time. So I continued on.
Goal 50:20
Actually time 1:22:46
Garmin states I swam 3059 at pace 2:43 which is slow end of my average pace but I did not think my sighting was that bad.
Transition 1
Goal 5 min
Actual 6:05
Bike
Bike started well. I had all this thoughts of the swim in my head, but I was trying to block it and enjoy the ride. The first 15-25 miles was awesome. I was rolling, but then I made a turn and there was so much wind. Per report it was up to 15 miles per hour. I looked down at my power meter and realized I was doing work but my pace had slowed down tremendously. I kept pedaling, although the swim was still in my head. I tried to drink my fuel and electrolytes but I got to the point I was tried of drinking. I was tired of wind. I was tried of the flat course. I am crazy I like hills. It breaks up the monotony. The hills came at mile 50, and I said to myself yes. I made it back to transition 2.
Goal 3:17:38
Actual time 3:54.33
Transition 2
I must have been delirious because as I stated before my bike was at 20 yard line. I also had another landmark that lined up perfectly with my row. I forgot my number obviously. I get to what I think is my area and freak out. My stuff was gone so I thought. There was a bike on my number. So I moved it over and crammed my bike in and looked around. I don’t see my stuff. I then realized that was not my number so I get my bike out of the tight space that I had made. I moved down to my real spot , and racked my bike. I then grabbed my visor, dates, water, and shoes. I had wasted so much time with all that I was more upset. It is actually funny now.
Goal 5min
Actual time 7:26 min
I started on the run. I was feeling defeated as the whole day pretty much sucked. I see Natali Villarruel at the start of the run cheering me on. I thought back to Augusta when I was coming back from the bike that kind of beat me down and I heard my name and see Natali Villarruel cheering me on. I started off good for me. It was a hot run. I ran to the first aid station and grabbed some ice and put in my top to cool off. I continued running and I made it up the hill. My pace slowed but I keep moving. I then started walking my energy was fading. I thought I have too many miles to go I have to get it together. I tried to run again but could not keep up with my intervals. I tried to run some between walks, but I was basically walking. I was getting hotter and hotter. I was drinking but obvious not enough. I think around mile five I got lightheaded, and felt like I was spinning. I see medics by the aide station and stopped and have them check me out. They get me some water but my lightheadedness did not go away. I saw one of my Infinity Crew and she give me some gels with sodium. It didn’t get better so they sent me to the medical tent. I held back tears, I was disappointed, but I said I would live to “Tri” another day. I was checked into to the medical tent. They took my blood pressure. My blood pressure was low, not extremely low but lower than my usual. They had me drink more liquids with electrolytes. They were trying not to have to put an IV in. I finally felt better. The lightheadedness resolved and I felt I had to go to bathroom. They released me.
Goal 7:09
Actually DNF
The propose of my race reports are to recap the experience for myself. If helps me analyze and plan for the next one. I also go back and review after other races. I also love to share my experience with others. It is always nice to have a first hand experience. After I got over myself and realized that the DNF- is not like death. Seriously, a cyclist was hit and died during the race so my DNF is literally nothing in comparison. I had to dig deep, and realize why I decided to do this sport in the first place. I also had to realize that my overall experience is not about one race. It is about the overall progress. After a race whether good or bad, I analyze and make a plan to improve. So that is what I did after a few days of moping. I got into this sports because it is fun, it is challenging, it stretches me in ways I never thought possible, it helps me be a better version of me. That did not change after Ohio. A quote I heard on a podcast resonated with me.
” You don’t often understand you need to learn something until you have had the lesson”
Well I learned a plethora of lessons that day. Just like I learned a few lessons the day I got four flats at Michigan Mountain Mayhem. Life goes on, and I will Tri, and Tri again. It was also got to see some of my Tri family and met Robbie and Mike from Crushing Iron. I listen to their Podcast every week.
When I first started running I was so excited. I signed up for as many races as I could. I ran 3-5 days a week. After running a marathon I never really took time off. I may have had a easy walk/run day after the race but then it was back to training for the next big race. I met with a running coach after my first or second marathon. I was obsessed with getting faster, and wanted to stay injury free. She looked at all my races, and asked how long I had been running. I told her about 2 years. She said that I do too much. She told me I needed to slow down, and recover. Well I didn’t listen to her, and she actually fired me. She was not the first one either. I had another coach who fired me, and it was for the same reason.
Well, maybe I should have listened. Three marathon in three months literally took me out. I tore my meniscus and had to have surgery. It took me two years to get back to running marathons.
Fast forward to now. This is my second year of doing triathlons. I train 5-7 days a week, sometimes with two to three workout in one day. I have learned the hard way that recovery is part of the whole process. It prevents overuse injury. I have had plantar fasciitis, achilles tendonitis, iliotibial friction band syndrome, runner’s knee, metataralgia, tarsal tunnel syndrome to name a few. Those in addition to my meniscus tear as mentioned above. I know overuse injuries too well. Also recovery helps take you mind off of the intense pressure to perform. It can sometimes be overwhelming especially with long course triathlons as they usually have a time limit. Also the swim adds another leave of stress for me. Recovery day helps me to step back, and realize this is supposed to be fun, and I am doing it for my overall health.
So my fitness friends please take my advice, and don’t keep people like me busy. I am an orthopaedic surgeon who treats my fair share of overuse injuries. This not only applies to fitness, but other high pressure pursuits. Sometimes we have to step back and smell the roses.
This thing called life is a struggle. Some days are more so than others. Life can beat you down, but we have to dust ourselves off and keep moving. Everyone has goals and aspirations whether it be professional, personal, or relational. Well, sports mirrors life in so many ways. That is the reason I love my sports hobbies, and love being a spectator especially for my favorite spectator sport football.
Last weekend I was literally knocked down, but I had to get back up. I did not have the outcome I desired but I learned valuable lessons that will ultimately help me reach my goal. Last Saturday my goal was to ride 100 miles in the Michigan Mountain Mayhem organized ride. I completed the metric or 63 miles last year, so my goal was to do more this year. While the ride is challenging and honestly can be quite painful. I knew the experience would be me a better cyclist. That is the goal of training to get better. Well, my day started with getting rained on riding five miles to the official start. I heard a noise while riding to the start and was concerned so I had someone look at my bike before my journey. He stated it was only sand and it could make noise, but nothing to worry about. I started before the rest of my crew because I was doing century and other were completing the metric. My plan was to try to finish at the same time as they did. Five miles into the ride I hear a loud noise. I looked down and realized I had a flat. This was the first flat I ever had riding. I pull over. I grabbed my tools, and inner tube. I proceeded to change it, but was slow again as I never had a flat. SAG (support and gear) truck came and helped me. I discovered there was a nail in my tire. They had a pump so I could save my CO2 cartilages. I proceeded to take off and noticed my front wheel was flat. I saw two tacks in the wheel. So, I attempted to take my tools out. I figured this should be easier. Another SAG truck came to help, and help was needed as because I had the tube all twisted. We finally finished the second flat, and I was off. I didn’t even look at the time, but my Garmin had stopped and saved the first five. I thought no I wanted to see 100 miles after I finished. The rain has stopped and I was rolling along. I made a few friends along the way. I passed the first rest time, but stopped at the second around mile 28. I filled my water bottles. I added electrolytes in one and fuel in the other after grabbing a peanut butter sandwich.
Then I headed off, more hills, and more hills. I get to around mile 40, and while I was struggling climbing and trying not to veal too much in the road I looked down and I had another flat in the front tire. I attempted to clip out of my pedals but I could not fast enough and hit the ground. Some random person stopped and asks if I was okay. I told them yes I just have a flat. I got another inner tube from SAG that morning as I had used my two. I grabbed my tools once again, but SAG came quick. They take over but there was a problem the tube I got from SAG was not long enough for my race wheels. None of the ones they had were long enough either. So they packed me up and I though were going to take me to the next rest stop at mile 50. They had a certain territory so they went back to my previous stop and then took me to the last rest stop. I saw some of my crew and someone has a long stem. We changed that flat, and I headed back on the road. I figured I could get at least a metric in. My leg were hurting from the fall, and I had sat too long in that car. The hills or the one hill seems harder. I was climbing again, and I looked down and yet another flat. I called SAG as I had no inner tube. Some nice cyclist stoped and gave me his long stem tube, and used his CO2 cartrige. I attempted to ride off but SAG truck comes before I could. He was the person who helped me with my first flat. He told me he can take me back or I could finish. My mind was not right after the fourth flat. It seemed like it deflated my spirit was afraid of the next flat and my knee was huring and the end hills are worse then the beginning, so I rode back with SAG. I was so hurt, and disappointed. I hate starting something and not finishing. I had rode more miles the year before. I felt like such a failure. The SAG guy was nice and actually dropped my back at my hotel. I had a brick scheduled so I said at least I can do my run, so I ran five miles then crashed. I learned that a farmer in the area did not like cyclists taking up the road se he intentionally put tacks on the course. They had at least 150 to 200 flats that day.
10 lessons I learned from my experience than apply to other areas of my life.
In the journey called life, you may upset a few people and they may try to sabotage your success. Tack man
Don’t be quick to quit, just because the road is hard. I could have given up after the first two, but I carried on to mile forty and tried to continue on until flat four.
Although things/life/bike courses are hard, there are people always willing to lend a helping hand. After my fourth flat, a cyclist gave me his only tube.Not to mention all of the SAG support
Although you may think you are prepared for something, events happen that prove you may not be. I thought I knew how to change a flat, and had my two inner tubes. I had no idea that a tube extender would need to be a vital part of my saddle bag or quality patch kit.
Don’t think you are all that- I am never too proud to ask for help or take advice of those who know more than me. I got great advice from my cycling family/crew after my incident so I will be prepared if I get another series of flats
Take each training day as they come. There are always variables outside of our control. Concentrate on those you can, have a plan B, C, etc but realize that certain things may just happen.
Even in failure there are an opportunity for future success . We must take time and analyze to be better.
Time on wheels is better than no time at all. While I didn’t ride 100 hilly miles. I rode 40 hilly miles and I could tell the difference when I got back home. My legs were stronger, and I felt faster.
That which does not kill you makes you stronger- As my coach said character building moment
Sand not only make noise but can get in your cleats and cause problems clipping in and out of your pedals- new experience for me. Something that you thing maybe benign can be a potential hazard. The reason I fell and hurt my knee which is better, but have a small lingering wrist injury.
So no matter what you are “Tri-ing” take this lesson to heart and you will ultimately have what you desire. My motto– verse when all hell break loose Romans 8:28 “ And we know that all things work together for good to them that love God, and to them who are called according to his purpose”
My coach recommended an early 70.3 to my race schedule in order to prepare me for my “A” race IronMan Louisville 140.6. Grand Rapids was close and a few of the people in my triathlon group had completed it in the past.
I arrived in Grand Rapids on Friday evening. My plan was to get there early to ride the bike course in my vehicle. I was so tired so I ended up sleeping later than I anticipated. It was 8pm by the time I arrived and checked into my hotel.
I woke up early and and drove to the beginning of the run course. I ran about thirty minutes of the course. Then I drove the cycling course in my vehicle. Then I headed over to pick up my packet. I ran into our team Zoot Great Lakes team captain. After attending the athlete briefing, I rode about forty minutes of the bike course. The road was bumpy, and had some road kill. I was not quite comfortable with aero, so I was mainly on bull horns. Following my test ride, I went to a local YMCA for a 30 minute swim. I usually carb load with Asian pasta prior to big races- marathon, half Iron Man distance, etc. Pad Thai is meal of course.
.
Race Day
I woke up at 4am, and headed to the bike drop off spot. Grand Rapids has no parking near the transition. So they have volunteers who will hold your bike at the designated spot unless athletes have some one drop them off. After bike drop off there are three parking lots that have buses that will bring athletes back the drop off spot to get bike and walk to transition. I was so early there were parking spots by drop off. I then walked half of a mile to transition The half distance was way in the back. I set up my items like I always, do after I inflated my tires. I also put my items in plastic as it has already started to rain. There was seventy percent chance of rain that morning. I grabbed my wet suit, googles, and swim cap. I am latex allergic so I purchased silicone caps in a number of colors that way if they don’t have any non-latex I will have the same color cap as my wave. There was a practice swim at 6:15 am. I warmed up and realized I could not see with the polarized lenses. I headed back and grabbed my clear goggles. I did some additional practice strokes. Then it was time to line up.
Swim
The swim continues to makes me nervous, but each race is better than the one before. The start was in waves. All of the relay, swim only, aqua-bike, and men age 39 and younger were in wave one. Wave two was men age 40 and over. Then it was our turn. I made a few friends while we were waiting to start. There was plenty of space between everyone in my wave. We had to swim pass the green, orange buoys to the yellow bouy. Bouys were in triangle configuration and we swam counterclockwise. The green was for sprint, orange for Olympic, and yellow for half distance. My mantra for the day were “I can swim”, “Jesus is Lord”. I kept swimming and felt like I was the only one out there. I would occasionally see a purple cap so I knew I was not the last person out there. I got to the orange buoy and someone with a purple cap cut in front of me. I thought” She is going the wrong way”. I don’t see the yellow bouy so I stopped for a second. I finally saw it, and it looked far. I kept swimming and finally make it. I turned left, and kept stroking. One more left, and I would be headed back to the swim finish. I saw another purple cap, and I thought yes I am not alone. The sprint waves had started so I saw sea of pink hats. Allot of people make me nervous. There was supposed to be a big pink dancing prop at the finish and I could not see it. So I followed the pink caps. I got a little uncomfortable as people were touching my legs. I just kicked more. Someone kicked me in the head. I kept moving but my pace was slower, and I am sure I was not swimming a straight line. I finally see the end. One of the volunteers pulled me up and I thought”praise God I made it” Wet suit strippers were wonderful. I ran to transition. It seemed like I would never make it back to my bike.
Goal Time: 51:57 minutes Actual Time: 63 minutes
Garmin had me at 2763 yards, versus 2112– my pace was 2:19 sec/100 yards. My goal was 2:30/100yards. I always do additional yards, need to work on sighting and being comfortable in a crowd of swimmers and should meet my swim goals.
Transition 1
I ran to my bike. I put on my sock, cycling shoes, helmet, and cycling glasses. Although I had my plastic bag some of my stuff still got wet I grabbed my almond butter/waffle to eat on course. I headed out to the course.
Goal Time– 7 minutes
Actual Time– 7:13 minutes
Bike Course
The course was flat initially but I am still was not too comfortable with aero. There were also so many people due to the multiple distances until I passed the Olympic turn around. I was going slower than I liked, but I was scared to be aggressive with wet streets, and aero. I keep going, as hard as could for conditions. I felt like I was the only person on the course after the Olympic turn around. I finally saw a few people that were coming back for half distance. The rain continued. I had a bottle of fuel. I recently started using Glyco-durance- all fluid fuel. I also ate my almond butter. I saw more people and passed a few people. There were some rolling hills at the end of the course. I finally make it to turn around. On the way back it seemed like it was easier. I was able to stay in aero for longer, and I was picking up speed. The second hour I used an electrolyte drink. I use an Ultima, Hydro-durance combination. I also ate a honey-stinger waffle. I continued to pass people. It was pouring but I was rolling. I even starting signing “Blame It On the Rain”. Might as well have fun. Third hour I went back to my Glyco-durance bottle. I had three bottles and a speed fill so I did not need the water bottle stops. I passed a large group and they informed me they are end of the race. If I did not stay ahead of them I would be pulled. I thought no problem. I envisioned them like the Grim Reaper. I passed a few more people. I had to seriously use the bathroom, and there were no porta potties. I thought about peeing on my bike but I just could not. I stopped in some weeds where no one was around. I just placed my bike down, dropped a squat and pissed. Hurried back on my bike and took off. Had to stay in front of the Grim Reaper Crew. My legs felt great. I thought that maybe this expensive TT bike maybe worth it. I make it back to transition in one piece and more comfortable with my OG- TT bike.
Goal Time: 3:22
Actual time: 3:40:17
Transition 2
Goal Time: 5 minutes
Actual Time– 4:46 minutes
I headed to my rack my bike, took off my helmet, cycling shoes. I put on my running shoes. I grabbed my visor, running glasses, water mixed with Ultima and hydro-durance, and my dates. I was soaking wet and so was some of my stuff. I did not care anymore. I ran out of transition as fast as I could. People who were finishing were screaming running up give her space. I see some of my team who had completed the Olympic distance.
Running Course
I head out to the course. The plan was to do my usually five minute run, with a one minute walk. I continued this pattern. My pace was good, although I was feeling it. I kept moving. I see some of my triathlete team who were finishing the run for the Olympic distance. I then sprained my ankle. My foot got caught in a pot hole. I screamed. Someone yelled keep moving don’t let the pain set in. I listened, said a prayer and kept running. It was wonderful as my ankle did not start hurting. Toward the end of the first loop there were some hills. I walked the inclines and tried to get back in my usually intervals. I make it back and see volunteer she stated first loop to turn on trail, and 2nd keep straight. I see the Grim Reaper Crew they yell, awesome we knew you would make it. I wanted to keep straight but I kept on going. I had to talk to myself to pay attention to puddles, and holes. I zone out running. This is the reason that I sprained my ankle and have several times in the past. I continued my running pace was slowing, and my running intervals increments became more of a long walk with an occasional sprint. The cut- off for the race was 3:15 pm, no matter time the wave started. So my total time could not be over 8:05. I thought unfair as Iron-Man branded races allow 8:30. Also the men get 10 more minutes. I had to keep moving to make it. My time for Iron Man Augusta 70.3 was 8:02 and that was my “A” race at the end of the season. Doubt creeped into my head, but I kept going. I made a friend and we encouraged each other to make it. We made it, and I shed a few tears prior to crossing the finish line. I crossed the finish line at 8:01, smiling and lips popping. and that was a PR for me.
Goal Time: 2:50
Actual Time–3:05:14
Overall goal time: 7:22
Actual time: 8:01:25
I enjoyed Grand Rapids Triathlon. It pushed me. I did not make my bike or run goal. If I would have been aggressive at start of bike I know I would. Also maybe if I did not sprain my ankle and the course was truly flat I would have. I know have more work to do with biking and running. My schedule called for Michigan Mountain Mayhem the following week and it ended up being quite the adventure. Swim is coming along- sighting and being more comfortable with the masses and I know I will be okay. Training continues, next triathlon is Ohio 70.3.
Well, the title lived up to it’s name. I did not originally have this race on my calendar. I wanted to go home to see the family early before training got too crazy, and before it got too hot in Mississippi. My Goddaughter dance recital was the same weekend of the race so it was perfect. I could kill two birds in one stone. I could see my family and race.
I knew about this race originally from my Godson. He texted me the following: ” There is a race this weekend- swim, bike run in Jackson. They give you four hours. That is plenty of time for you.”
I asked if he wanted me to come home. He said yes. This was the Wednesday and the race was on Sunday. He knew that I biked leisurely and ran. He didn’t know that I really did not know how to swim. I told him I would do it next year. So I signed up for swim lessons, bought a road bike, and joined Major Taylor cycling club. This was two years ago. Last year I did travel to Mississippi. I completed my second triathlon in Mississippi a year later but decided to do Sunfish in Meridian to give me more time to get used to open water as Heatwave is early in season. So this would be the year to do the Heatwave.
I arrived in Mississippi on Thursday evening. I decided to rent a bike because I did not want to ship my bike. I had a race the following weekend and it would have been too much to ship my bike down and have it back to race my 70.3 race the following weekend. I did take my pedals, and my saddle.
I picked up my bike on Friday. I had the numbers from my bike fit emailed to the shop. They gave me a Cannondale Synapse. The first thing I noticed was it was heavier than my CC (my bike). I thought well I can’t have the luxury of my light Trek. I grabbed the bike, and headed to packet pick up. I was meeting a friend from Black Triathlete Association (BTA) that was going to do a quick practice swim with me. I had met him last year in Meridian. After packet pick up I rode the bike course in my vehicle. It was pretty flat, mostly the Natchez Trace. I grabbed the bike and completed a practice ride on the run course. I noticed I had no power when I was in the big ring. I also noticed a loud noise. I thought “I can’t deal with this”. I called the bike shop, and took it back. I asked for another bike. I asked for a lighter carbon one too. They have another Cannondale Synapse that was much lighter. It looked similar to my (B bike) Cannondale Evo. I headed back and met David for a brief practice swim. The water was brown. The temperature was nice though. The swim was in a reservoir. After passing a dock, there was a small current and it startled me a bit. I thought I am so glad I brought my motion sickness patches. Current, waves sometime makes me nauseous so my coach recommended patches. It works in Lake Michigan I knew it would be great in that little current. David explained the course, as he had done the race before. Although they changed the course I would find out the following day. We don’t swim far as there were boats in the area. I then headed to rest and get ready for race the next day.
Race Day
Swim
I was so nervous I could not eat breakfast. I get a nervous stomach before races-especially triathlons. The swim makes me nervous. I tried to remind myself it was the same distance that I swam two weeks ago at my race in Terre Haute. My brother came to watch. My best friend with my God children could not come as they were getting ready for my Goddaughter’s weekend recital of events. Also I had a friend that I had met in 2012 while running Marine Corp Marathon, and her daughter was actually racing. It was great to see some familar faces. I also met a fellow member of Team Zoot. Zoot is one of my sponsors and there are teams all over. The start was a rolling start. They lined athletes up by number. I was 100, my time came up. I run in to the deep part, and started swimming. I could feel my heart rate go up. It was not too bad. I had gotten in the water earlier to warm up. I have learned that calms me a great deal. I start with my mantra. These are key for my swim. It keeps all those fears, and bad thoughts out of my mind. Today my mantra were “I can swim” and “Jesus is Lord”. I do three stroke repeat my mantra, three more and my other mantra. Then I sighted to make sure I was headed in the correct direction. The course was set up like a rectangle. The first buoy was orange and at the end of a dock. It was just a sighting buoy. I passed it on my right. I saw the big orange buoy, and swam to it and made a right. I kept swimming. I was calm. I sew the next orange buoy, and turned. I see the last orange buoy. I kept concentrating on my mantra Jesus in Lord. It calmed me, knowing that he has control and while was in this reservoir that he had me. Next I had this tickle in my throat. I felt like I needed to cough. No, I thought, and tried suppress the feeling. It did not go away. So I treaded, and coughed. One of the safety crew was near and asked was I okay. I say yes, he told me to grab the kayak if I needed to. I grabbed and finished my cough spell. I then got right back to it. The last turn buoy was in sight. I turned right. I could not see the next sighting buoy or the finish area. I just swam between the kayaks and followed the other swimmers. I eventually saw the buoy on the other end of the dock. I kept swimming. I then saw the volunteers at the finish line waving. I was almost there. A few more strokes and I was done. I saw my brother and my marathon friend with her husband.
Goal Time: 23 minutes Actual Time: 33.48 minutes Garmin states I swam yards almost 1202 yards. This was way more than course was supposed to be– 880 yards. I believe it was do to poor set up as was difficult to sight.
Transition 1
I ran to my bike, and took off my swim skin. I put on my sock, cycling shoes, helmet, and cycling glasses. I grabbed my almond butter to eat on course. I headed out on the course.
Goal Time– 5 minutes
Actual Time–3.30 minutes
Bike Course
The course was flat, but there was a head wind. I was going slower than I liked, but I felt like I was working hard. I did not have my power meter to gauge my effort. So I just keep going, as hard as I could. I passed a few people, and a few people passed me. The temperature was actually good for Mississippi during the bike. I had a bottle of fuel. I recently started using Glyco-durance. I also eat my almond butter. I continued pedaling until I got to the turn-around spot. On the way back it seemed like it was easier. I continue to give it my all. I could see runners on the course so I knew I was near. The second hour I used an electrolyte drink. I use an Ultima, Hydro-durance. I finally made it back to my bike.
Goal Time: 1:35
Actual time: 1:49:38
Bike usually my best, but I was not close to my goal. I need to get my bike legs back.
Transition 2
Goal Time: 5 minutes
Actual Time– 2:30 minutes
I headed to my rack my bike, took off my helmet, cycling shoes. I put on my running shoes. I grabbed my visor, running glasses, water mixed with Ultima and hydro-durance, and my dates.
Running Course
I head out to the Multipurpose trail. It was hot by now and I was feeling it. I walked about 2 minutes then the plan was to do my usually five minute run, with a one minute walk. I continued this pattern for about 1.5 miles. I then feel lightheaded. I decided to do three minute run with a 2 minute walk. I continued to drink. I also grabbed more water at the aid stations. I felt better, but I still was hot, and had no energy. I kept moving, but my I just ran for awhile then walked. I have no energy. There was a person in from of me in sight. When she disappeared I ran. It gave me some extra motivation to keep moving. I make it to the last aid stop. I had less than a mile left. I see a lady who was training for an IronMan so she was doing extra miles. She talked to me and encouraged me. I then saw my brother and my friend David from BTA with his family at near finish line . I made the last turn and I saw the finish line. I was finally finished. Finish line I was not met with a medal I was met with a person asking about my time chip.
Goal Time: 1:21
Actual Time–1:35:12
Overall goal time: 3:29
Actual time: 4:04:37
Heatwave Olympic Triathlon was a decent race. It was not my best as I don’t like heat. I also like medals. Although I don’t race for medals, I like to receive one after I run, bike, and swim. My swim time would have been close to my goal if I did not swim all the extra yards. Transition time were good. My bike was slower than I liked. Part of it was different bike, and have not ridden outside much due to weather. Heat was also played a role in my run. I walked a good deal of it. What made my trip awesome was time with family. Although race kicked my butt, it did help to prepare me for my next race the following week. Race report to follow next week.
