Friday, May 8, 2015

CB&I Tri '15

“Well the first days are the hardest days, don't you worry any more,
Cause when life looks like easy street, there is danger at your door.”
Uncle John’s Band, Grateful Dead

I knew it would be a tall task to defend last year’s win at CB&I Tri. The level of competition keeps getting stronger in this community and having Balazs Csoke and Justin Daerr toeing the line this year meant I would need to raise my game if I wanted to have a crack at repeating.

I took a six week break from exercise after Challenge Bahrain - with the exception of a handful of SUP tours of the local lakes - and by the time February rolled around, I was chomping at the bit to get prep for the upcoming season underway. I set a few intermediate goals to gauge how my fitness was tracking including: The Woodlands Half Marathon (March), Rouge Roubaix (March) and Muddy Trails 10k (April). Despite crashing in Rouge Roubaix, all signs pointed that my fitness was on track to throw down the gauntlet on May 2nd.

It was helpful having visiting pros Tim Reed and Justin in town and I made sure to join as many of their high-intensity sessions as my schedule allowed. I made it a point to hop in the pool with Tim a few times a week. He’s a big proponent of low volume, high intensity training, which aligns with my training philosophy too, so we proved a good match as he was in between racing 70.3 New Orleans and 70.3 St. George. For cycling, Steve Elliott of VR Cycling Studio wrote me up a manageable plan where we could optimize the limited time I had available to achieve our desired result...producing as much power as possible over 20-30 minutes!

Despite the water temp of Lake Woodlands jumping up four (4) degrees to 76-F in the two days leading into the race, it was deemed a wetsuit swim. I was surprised Balazs opted to race without a wetsuit but last year I got schooled in the water by a top junior girl swimmer who didn’t use a wetsuit, so my game plan remained the same, hang with him as long as possible. We ended up swimming side by side to the first turn buoy at which time I tried moving back to his feet. Oddly enough, slipping back to take advantage of his draft, is when I started to drop off his pace. Justin took over the second position and I tried to keep contact with his feet and exited the water only down 10-15 seconds. As a side note, I’m really impressed with how much Justin’s swimming has improved over the years. It’s obvious he’s put in a lot of hard work.

Having both Balazs and JD in sight out of T1 was a big confidence booster. I didn’t waiver from my game plan of pushing the first five miles of the 15-mile bike at the most uncomfortable pace I could manage. I was really excited by all the tight turns over the early part of the course and figured my cycling background would be an advantage. I took over the lead from Balazs shortly after turning onto Gosling Rd. I buried my head and pushed. I didn’t look back until the exit ramp onto Woodlands Pkwy and was surprised to see Balazs still behind me. I waived him around and when he didn’t respond I told myself to bury it for five (5) more minutes and then reassess. When I turned back I could no longer see him so decided to back the effort down a hair as my legs hadn’t yet experienced a run off the bike this year and I didn’t know how they would respond.

I was surprised to exit T2 and not see Balazs or JD arrive yet so I shook out a small calf cramp and took off on the 3-mile run at the highest pace I could manage. I wanted to get to the turnaround as quickly as possible so I could determine how to dole out the effort over the back half of the course. With around a minute lead at the turnaround I continued to push hard until the bridge on Lake Woodlands and then enjoyed the final 50 meters holding Elin and trying to keep up with Kaia across the line. Thanks to my in-laws for having the girls on hand to see their Mama and Dada participate.

A few high-fives to pass out as no effort is ever done alone. Emily and the two girls gave me all the motivation I needed. It was inspiring to see Emily race to 2nd place overall off the back of her limited training. She is a daily inspiration to me and our daughters as she gets her 45-60 minutes of ‘training’ in every morning at 4:45AM!

JD and Balazs were great sportsmen. Both are in the midst of their Ironman prep, which couldn’t be more different from short course racing, but their presence in the race made me dig really deep to get the most out of myself. Neither were at their best but no excuses were made. Pure class.

Jeff Chaffin at BikeLand helped fix a major mechanical problem with my TT bike a few days before the race. If it wasn’t for him and his staff I would have had to default to my cross bike on race day. Phew!

Steve Elliott constructed an achievable cycling plan that worked with my schedule and provided constant feedback on how I could squeeze every watt out while on the bike. His VR Cycling Studio has proven to be a valuable resource for me.

Keith Johnson and his partners at SROSM for the access to their Alter G treadmill. Three weeks ago my run training was hampered by Sciatica and being able to continue running without the impact of bodyweight helped stay the course with training. Of course, they also have the best Physical Therapist in town! No, I’m not biased.

Finally, I am continually amazed by The Woodlands Township. This is considered a small town race, perfectly suited for beginners, however they put on a world class production. Angel Nicks has assembled an all-star cast including Dana Lyons in the Transition Area, Willie Fowlkes and The Woodlands Marathon Management Company keeping us safe out there on the course, Sandra Sutherland with over 400 Volunteers helpful and smiling all morning, and one of the most knowledgable announcers around, Jon Walk. The man does his homework! I always manage to learn new facts about myself that I didn’t previously know.

*Special Thanks to Bryan Alsdorf and 2014 CB&I Female Champ Sarah Gray Hankla for the photos!

Friday, December 12, 2014

Going Big in Bahrain

The inaugural Challenge Bahrain lived up to it’s hype and delivered an athlete experience unlike any I’ve previously been a part of before. This was the second Challenge Family event I have raced, and from an athlete’s perspective, we were treated like royalty throughout the time spent in the small Middle Eastern island country.

The first indication Challenge Family pulled out all the stops was upon arriving at customs in Bahrain. There was a special hospitality area for all participating athletes. The usual $20 tourist visa fee was waved and athletes were rushed through our own VIP line. Airport passport and customs lines in the Middle East are typically a big problem so saving an hour of time upon landing was an appreciated perk that did not go unnoticed.

My parents are retiring in the summer of 2015 from careers spent in Saudi Arabia so this trip was marking the last time I would be traveling over to the Middle East in the foreseeable future. It was a short trip across the King Fahd Causeway, the 30km bridge connecting Bahrain and Saudi Arabia, and one they make a few times a week to enjoy a bit more Western culture. They were as excited as I was to see this world class sporting event.

As we drove to our hotel from the airport, it was evident the marketing and promoting of this event on the local level was unparalleled to anything else in the triathlon world. Huge signs lined the highway announcing complete road closures on race day as well as massive motivational signs urging on the competing athletes. Indeed, we would have an entire side of the main highway in the country (4 lanes wide) to ourselves, free of vehicle traffic, on race day.

One of the only minor downfalls of traveling from the US on a short turnaround is jetlag but as a friend who is a global executive and frequent international traveler suggested, it is made easier if you remain flexible and realize that despite being a bit blurry eyed you can still achieve an excellent performance by keeping a positive outlook on the situation.

I arrived to Bahrain on Thursday around midnight so Friday was spent running the usual  pre-race errands including bike building, packet pickup, and bike check-in. As Bahrain is a small island, only 34 miles from the northern to the southern tip and 11 miles from east to west, the race was a point to point and required checking in our run bag the day before too.

Our good family friends, Bob and Deb Lumpa, made the drive from Saudi Arabia to check out the spectacle and we met them at the Bahrain International Circuit, the ten year-old F1 race track, which doubled as the main hub of all the race activities. As this was the first triathlon event they had seen, I warned them it was likely to be the finest endurance production in the world, and not to false expectations if they attended other events in the future. As career employees of an oil company in Saudi Arabia, and knowing the intimate involvement the Bahraini Royal Family had in the production of this event, they knew the Middle Eastern mindset and knew that no expense would be spared.

After picking up packets and checking out the F1 track, we drove back to Bahrain Bay where the Swim Start and T1 was being staged. It was an elaborate set up with massive billboards lining the entire bay area promoting the event sponsors and the race organizers. We learned they had paved the entire T1 area earlier in the week and the pavement was as smooth as a baby’s bottom. They had also constructed a floating pontoon that athletes would use entering and exiting the waters. Having produced events in San Diego, I was utterly amazed in the quality of the set up at the start area. Not only would this have a positive image amongst racers but as the event was being televised live on Bahrain TV as well as live stream on-line, the world would take notice of their attention to every detail.

I was excited for race morning for two reasons. It was a bit of a homecoming race for me as the first triathlon I ever raced was in my Dad’s 8th grade PE class in Saudi Arabia. On Saturday, there were over a hundred athlete racing from the Saudi Aramco communities and many times more from the surrounding Gulf Countries. It also marked the last race of the year for me so after a full season of racing I was looking forward to closing the books on the year.

All the hype leading into the event was on the pro race as the best in the world were gunning for their share of the $500,000 prize purse, making it the richest half-iron distance race in history. To the credit of the Challenge Family, they started pro men and women separately and provided a 30-minute gap till the start of the age group race. Being in the first wave, it was fun to have a front row seat and watch the pros exit Bahrain Bay.

The 1.2-mile salt water swim was simple to navigate as it was an out and back course and Bahrain Bay was situated with massive skyscrapers on each side which served as excellent landmarks to reference and a bit of architectural eye candy during the swim. It was wetsuit legal and the water was cool so I had nothing to complain about. As is typical for me, I had a quick start and was with the two leaders for the first 400-500 meters. Then, as is also typical for me, I had to back off the pace and settled into my own rhythm. Near the turnaround point, a handful of swimmers caught me and I tailed on the back of that group the rest of the way.

Exiting the water it was impossible not to get reenergized by the crowd support and Whit Raymond working the mic with his boundless energy. It was a 200 meter run to the bike bag grab and into the change tent and I exited T1 in 5th or 6th place in the age group race.

My goal on the bike was to push as hard as possible over the first 20km and then try to gauge my position in the race and decide how my body was responding on the day. I hadn’t put in a lot of volume in the lead up to the race and opted to include only quality sessions either at VR Cycling Studio with Steve Elliot or on my home trainer utilizing The Sufferfest video workouts. I knew I had good power and top end in my legs but I didn’t know how they would respond to the overseas travel or the whole 56-mile course.

I was simply amazed the entire 56-miles that we had a four-lane highway to ourselves! At different points during the ride, I rode in the far left lane, the far right lane and smack down the middle depending on what I imagined were the best tangents or the best spots to take advantage of the persistent crosswinds. The bike was a point to point that also served as a bit of a tour of the island and it was never lost on me how lucky we were to experience this first hand look at Bahrain.

I knew if I rode well I could find the front of the race but you can never predict who might be on the starting line and what their pedigree or shape is. In the case of the race on Saturday, Nick Gates, a former pro cyclist from Australia who twice rode in the Tour de France for the Lotto-Beilosol team was setting a fierce pace. I had bumped into Nick prior to the swim start and he didn’t let on to his cycling pedigree, only that he had recently relocated his family to Thanyapura and had been training a lot with Macca. Needless to say, Nick did collect the fastest age group bike split on the day but I only managed to lose four seconds to him. Unfortunately for both of us, he had a tough time shaking the eventual amateur race winner, Patrick Dirksmeier, who was tucked closely behind Nick and likely enjoying the tow.

The bike finished with a hot lap of the F1 track. It’s not often you can dive in and out of corners with complete confidence. Oddly enough, after a cramp free ride, the instant I reached down to unstrap my shoes for the T2 dismount, my legs locked up with massive cramps. My dad happened to be right at the line and caught the most pathetic dismount ever witnessed on video! Thanks Dad. Stopped dead in my tracks, I hobbled ten feet over to a retaining wall and stretch out my hamstrings, glutes and quads for what seemed like an eternity. I finally got to a point where I could hobble into the T2 change tent and upon trying to put on my socks seized up with cramps once again. It was one of a few opportunities my parents and the Lumpas could see me and I looked like a wounded deer as I shuffled out of T2 in 3rd place.

The run started on the F1 track and then proceeded to the Al Areen Wildlife Park which was plush with gazelle, giraffes and ostriches. The cramps subsided after the first mile and I found my stride. Around mile two I saw the men’s pro leaders closing in on the finish. Michael Raelert looked like one of the previously mentioned gazelles and not too far behind in 3rd was Tim Reed, who from my vantage point was floating over the road in hot pursuit of Andreas Dreitz who was 200 hundred meters in front of him.

Inside the park, the aid stations were electric with enthusiastic volunteers but otherwise only the odd rogue ostrich was seen, meaning they would periodically run in front of the running path. I held third in the age group race through the halfway point but was passed by Danish coaching legend Michael Kroeger, coach of Dirk Bockel and Camilla Pedersen, as well as the diminutive Swissman Patrick Wallimann. Up ahead with a big lead were Dirksmeier and Gates. I actually started feeling better in the closing miles and I think it was in part because I wanted to find out the final podium placings in the pro event. I lost one more spot at the 15k mark as another former pro cyclist turned triathlete, Tomas Swift-Metcalf passed me, but held onto 6th place across the line. The final kilometer, including the finish chute, was on the F1 track with what seemed to be thousands of fans cheering. Of course, many were waiting for Sheikh Nasser to finish, and indeed the Prince is a fast man, finishing in 4hrs 21 minutes!

The party didn’t stop at the finish line as athletes were provided with the finest Finisher awards I've ever seen, a puffy jacket from C4, and shawarmas (see pic below) for post-race food! Later that evening Challenge had organized for the Dire Straits to play at the post-awards party. It capped off a truly marvelous event, highly recommended as an end of the season experience not to be missed. Sheikh Nasser also announced at the awards ceremony a new Triple Crown Series in 2015 to take place in Dubai, Oman and Bahrain that would provide a further platform for triathlon to make a positive impact on the lives of youth and others living in the Middle East. As for upping the ante in terms of global exposure for the sport, the one million dollars in prize money, will surely have lots of media interest following these events and the athletes gunning for the big bucks!

Breakdown of Splits:

Swim - 26:21
Bike - 2:10:00
Run - 1:28:06
Total: 4:10:06

Monday, November 3, 2014

Oil Man - a bit of everything

Oil Man marked the first time since Superfrog in 2011 to toe the line of a half-Ironman and a reminder of the hangover the body feels the day after these longer events. I am now second guessing if I really want to put myself through the death by Chinese water torture of Ironman Texas next May.
Let’s start with the night before the race. Since moving to Texas last November I’ve become a bit of a weather snob and reacted like a snowbird would when faced with the weather forecast calling for chilly temperatures in the high-30’s with 15-20 mph winds. That is to say, I pulled out every piece of warm article of cycling clothing I own and threw it in my race bag. Booties, toe warmers, long fingered gloves, winter skull cap, fortified cyclocross skin suit, wind vest, wind jacket and more. It was a pathetic sight to behold and one that had Emily shaking her head in disappointment at the weakened shell of a man I had turned into.
Emily recalled hearing the alarm go off but, regardless, I slept through it. I scrambled out of the house an hour later than planned, not totally worried since the 30-34‘ers went off in one of the latest waves, but transition close was a firm time deadline for everyone. It caused enough panic in the house that Emily even got out of bed (thanks Sweetie) and got my coffee and PBJ toast ready while I piled everything into the car from the 35 mile drive up to North Conroe.
Arriving at La Torretta with little time to spare to transition close, I did the stupidest thing possible and that was ride my bike on the road to transition with my helmet buckled to my back pack and not on top of my head. There is no excuse for this as all racers were clearly warned in the race manual provided that it was a DQ without exception. There was nothing to contest when the USAT official stopped me. I was 100% in the wrong and irresponsible in my action. I was just appreciative they said I could still race (pic proof i typically err to wearing helmets even riding on rollers or doing video shoots).
Let’s get to the fun part, the race. Due to the nature of the age-group wave start - with waves spread out every four minutes - it would be difficult to tell where you were placed in relation to fellow competitors so I approached it more as a time-trial effort versus a tactical one. The swim was just to my liking as the winds on Lake Conroe kicked up a bunch of small but inconsistent chop making everyones’ strokes appear more like a thrash than a well-manicured freestyle. I’m a fairly good thrasher despite not being a great swimmer. There is a difference, trust me.
It’s always interesting to see the techniques used by different race organizers on how they get athletes safely out of the water and I think OUTLOUD! implemented a great method. They used three ladders perfectly placed deep enough into the water so you didn’t have to execute a rock climbing maneuver to get situated before climbing out. The last five minutes of the swim were spent considering all the wardrobe options I had awaiting in T1 and which one to go with. The air temperature hadn’t felt as low as the weather channels advertised so I went with a short sleeved skin suit, arm warmers, full fingered gloves (the kind with material on the fingers pads to allow to swipe smartphone screens), toe warmers and socks. Oh yeah, I had three full-size towels with me to make sure I dried off completely so as not to start the bike wet, and chilled. I think all of these precautions accomplished two things: 1) lead to an insanely slow transition time and 2) and more importantly, kept me dry and comfortable throughout the bike.
I had a few goals over the 56-miles of cycling. I knew there were some speedy cyclists on the relay teams who would be charging hard through the course, specifically Corey Meeks and Philip Shama, and I wanted to hold them off as long as possible. I also wanted to get to the front of the race as quickly as possible. That would eliminate the need to worry about time checks to other racers since I was in the last individual wave start. These were both potentially unrealistic goals since the only thing I had control over was how I was capable of riding, and not how others performed, but I simplified everything in my mind and focused on taking in as many calories as my gut would handle and applying force to the pedals while staying in a rocket-ship aero tuck that would have made wind tunnel experts proud. Sounds easy, right. Oh yeah, now toss in relentless hills in Montgomery County, and that game plan was quickly tossed out the window! I spent the entire back half of the bike keeping quad and glute cramps at bay and was constantly out of the saddle, standing, wrenching and stretching my way into T2.
Now that I’ve spent a full year in North Houston, I knew locals revered Oil Man as an end of the season, celebration race of sorts, putting a cap on a long year of racing. I wanted to have some fun. By the time I arrived into T2, the sun was out and it had warmed up, so on went the budgie smugglers. I learned at an aquathlon I once raced in San Diego that if you look ridiculous in these puppies, and I certainly have that box checked, that spectators will go along with it, cheer a bit louder and have a laugh at and with you. It keeps the mood light and racing relaxed versus tense and leads to a better performance output. Well, despite having to stop and stretch out some lingering quad cramps in the first few miles along with one of those nasty hamstring ones that come out of nowhere and stop you dead in your tracks, I focused on enjoying the run course. The spectator support around the course was inspiring, especially running through the gauntlet of the legendary hecklers, the SouthCoast Endurance support squad! I may or may not have chugged a cold beer in less than ten seconds on that final lap (photo evidence pending).
I’d like to say that was the end of the season but I’ve got one more race, Challenge Bahrain, I’m ramping up for a month from now. It’s a bit of a homecoming as I grew up a short drive away in Saudi Arabia and my parents are in their final year of living there. It will be an incredible atmosphere as the best triathletes in the world will be competing for $500,000 in the pro event. I’m going to see how I stack up against the melting pot of age-groupers which will certainly draw an excellent field with Europe a short flight away from The Middle East and many handy triathletes emerging out of the Gulf Arab States. Can’t wait to experience the show the Challenge Family team has on tap! *thanks to Paige DiLizio (wife to super hero Max Watts) for the race pics.

Friday, October 31, 2014

Iron Star to Oil Man

It’s been a long time between drinks. 2007 was my first experience racing with OUTLOUD! and I’m dating myself as Oil Man was then called Iron Star. Due to renovations taking place at La Torretta Lake Resort and Spa, the race was staged that year as a point to point with the swim and bike start staged at the Lake Conroe Marina and the run through the Lone Star Parkway developments finishing in downtown Old Montgomery. My wife, Emily, and I were over the moon to sneak out of town after managing a pair of overall wins that day.
Besides the name and venue change from that ’07 race, much has also changed in my personal life in that time period. Emily I travelled in from Boulder, Colorado, where we were living at the time. We now live in The Woodlands. Back then we were newlyweds and spent significant time training and raced as neo-professionals. We trained like pros, often putting in 20-30 hour training weeks. Now we have two beautiful and energetic daughters and we choose to spend the majority of our free time with them. We now put a premium on quality of training instead of quantity of training.
A few significant advantages came from living and training in Boulder and coming into Conroe to race back in ’07. While the terrain is considered hilly in comparison to other areas in Houston, we logged most of our cycling miles in the Rocky Mountains. Riding in the mountains, made those country roads outside of Montgomery and Conroe feel flat. Additionally, we lived at 5430-feet so racing at sea level made breathing feel like we had massive supplemental oxygen tanks on our backs blasting excess oxygen into our system instead of the feeling of breathing through a straw like in the high mountains. Now we’ve lived in the area for a full year and when I ride outside it is typically on the country roads used in Oil Man’s bike course. My legs certainly notice the hills these days!
There are some advantages I feel to being a townie now versus a visitor. I know the roads like the lines on the back of my hand. I ride with a boosted sense of pride knowing these roads provide me with a home-field advantage over those traveling in. Despite being staged in November with potential for chilly race day conditions, training and racing a season through a Houston summer has hardened me up to face tough conditions - hot or cold - and taught me to be a better manager of energy distribution throughout a race.
The biggest advantage, besides the motivation of post-race libations awaiting at the finish, is sharing a course with friends and training partners. When you’re out pushing your body and mind to the limits for four-plus hours, it adds significant motivation and happiness to go to the well when seeing familiar faces throughout the day.
I can’t wait to zip up the wetsuit on Sunday and get after it and no matter what the day brings cross the finish line with a smile on my face! And maybe grab an extra beer.

Thursday, October 3, 2013

SUPERFROG XXXV - 1st Overall Relay

How does the saying go? "If at first you don't succeed, try try again!" In this case, it was the 7th attempt at capturing a SUPERFROG Triathlon title and one of the most unique awards in the sport - a paddle!
We assembled a superb group of athletes including swimmer Kosuke Amano (2nd out of water), Okwaro Raura (1st overall runner) and me (1st off the bike) and we delivered the goods on Sunday.
Once Kosuke exited the 1.2-mile swim only seconds off the lead swimmers pace, I pushed as hard as possible over the flat and fast 56-mile bike and gave Okwaro a lead he really didn't need as he capped off the 13.1-mile run in a blistering 1:15! We even managed to impress Portos, Kosuke's new wonder dog, who approved of our course record 3:45 time.
Two high-fives on the day go out to men's overall winner Joszef Major. Joszef and I had a duel back in 2011 where I held the lead until Mile 11 of the run when the fleet-footed Hungarian sped away to the win. This year, he beat a class field and earned his second win on this tough course.
Second high-five to Kevin "DJ Oso Grande" McGuire who finished his first half-Ironman as part of his journey towards Ironman Arizona in November. DJ Oso crushed it on his Mavic CXR 60/80 wheel set and will be rocking the sound system at our upcoming October 25-26 Fearless Races!
Next up for me is a 112-mile time-trial of the Ironman Hawaii bike course with Mavic and Triathlete Tech Editor, Aaron Hersh. I'll have a tracking device on me during the ride so tune in to Triathlete's website to follow the ride along the Queen K Highway on Wednesday, October 9th.

Saturday, September 28, 2013

SUPERFROG XXXV - Not for the Faint of Heart!

“The Only Easy Day Was Yesterday” is the widely heard motto of the most elite commandos in the world, the US Navy SEALs. In recent years, these warriors have been in news headlines for their leading role in capturing and killing Osama bin Laden - or “UBL” as they tagged him - and for numerous tragic losses their community has faced in battle. With the growing spotlight on SEALs (best selling books, movies, video games, exclusive TV specials, etc), one thing remains unchanged to be sure, these are the bravest men our country has who operate under intense risk, are fiercely loyal to one another, their families and this country, and would most likely prefer to carry-on their duties in the shadows instead of in the national spotlight. Without knowing it, they challenge each of us to look at ourselves and make us more courageous as we tackle our own lives.
Seven years ago I was living in Boulder, CO at a publishing company in the endurance sports market, Inside Communications, which produced titles including VeloNews, Inside Triathlon, SkiRacing and VeloPress. I worked exclusively with Inside Triathlon and often researched events throughout the world that presented unique challenges. I stumbled across SUPERFROG, billed as the world’s oldest, and toughest, half-Ironman in Coronado, Calif on the US Navy SEALs training grounds. I was immediately intrigued. 
I convinced my wife, a top level age-grouper at the time, to train for and travel out to Coronado to compete. We have been involved as competitors or in the race directing capacity with SUPERFROG every year since! In those seven years, my wife earned three overall wins (with their unique paddle awards to prove it) and I came close-but-no-cigar on nearly occasion with three runner-ups behind top pros Chris McDonald, Jonas Colting and Jozef Major and two other near misses. Last year, I took a step back from racing and helped produce the event as we had a special guest racer which required extra planning. 
I am not training at the same level as a triathlete any longer but have put together a few consistent years as a cyclist. So, while I won’t be toeing the line on Sunday, September 29th in the 35th edition of the event with the individuals, I’ve compiled a strong relay team to challenge for that category title. On paper, our team oozes with talent and includes top local swimmer (and former pro triathlete) Kosuke Amano, San Diego’s finest runner, Okwaro Raura, and me on the bike. To give you an idea of the firepower amassed on this team here is a brief sentence on each racer: In his first marathon earlier this month, Kosuke won the Ventura Marathon in 2:37! Previously in the summer he attempted a Trans-Tahoe ultra swim. This guy has gills! Okwaro ran a 1:19 half-marathon over arguably the toughest run course SUPERFROG has ever seen last year! That is 6:05/mile pace over mostly soft sand! He was the only person to outrun Lance Armstrong (yeah yeah, we know.....Lance did all three sports). 
I’m the weakest link but I’ve got my sights set on the 2:03:58 bike split put up by pro cyclist Karl Bordine at last year’s race. I shouldn’t say this, but Karl only managed the 3rd fastest time last year behind Lance’s race best 2:02:48 and Leon Griffin’s 2:03:08. Even on a pancake flat course like SUPERFROG’s, averaging over 26.5 mph will be no small feat. 
Barring mechanicals, bonks, or any unforeseen issues, I think we’ll be tough to beat but we are taking nothing for granted. That’s why they hold the race and until the first team crosses the finish line, it is everyone’s race to win! I’m equally looking forward to seeing how the individual race unfolds as a few top pros including Ian Mikelson and Tim Marr amongst others will battle it out for the win and the prestigious paddle!
 (Left to Right: Tyler Butterfield 3rd, Lance 1st, Leon 2nd) Cheers, Lars

Tuesday, September 13, 2011

Superfrog XXXIII

Sunday was the fifth year in a row I have raced at Superfrog. The race is the oldest half in the world and was started by now retired US Navy SEAL, Moki Martin. It takes place in Coronado and uses portions of the sacred training grounds used by the SEALs.

This year, in the 33rd edition, the current race director and retired SEAL, Mitch Hall, moved the course five miles south to the facility grounds, called the Elephant Cage, where SEALs perfect their hand to hand combat skills.

Every year I circle the Superfrog race date on my calendar. Where else do you have an opportunity to race with past, current, and soon-to-be SEALs on their own training ground? This year took on an extra special meaning as the race was held on the 10th anniversary of the 9/11 terrorist attacks and a special tribute was provided for all the Naval Special Warfare personnel killed in combat.

As much as I wanted this win (yes, I actually did cut out ice cream for the past two months) and trained to squeeze the most out of myself, one constant that you can't train to control is the competition you will face.

In the previous two years, I was very well prepared but ran up against tough competition in multiple Ironman winners Chris McDonald, Luke Bell and Jonas Colting. This year, it turned out multiple Ironman winner Joszef Major decided to use Superfrog as his pre-Kona hit out. Oh well. You still need to race the race to find out the winner, right! I was committed to leaving everything I had on the course.

The venue changed for the sixth time in the race's history and the swim leg started in the Pacific Ocean near Imperial Beach. After charging in to the 60-degree water, we faced a series of sets four to six feet high that forced us to show off our duck diving skills. This is one skill I am proficient at in the water and I found myself swimming in third place throughout the first lap. The return back to shore was substantially faster as you could time the sets, catch a wave, hold your breath and move your arms as fast as possible and let the waves take you in to shore.

The two looped swim was separated by a 100 meter run so spectators were able to see us run by with our tongues hanging down to our toes and then watch as we completed the most difficult task in triathlon: running back in to the water with your heart pounding to repeat the second lap! With around 300-meters to go, a familiar swim stroke passed me like I was treading water. It was Emily! She even smiled at me before she continued past, leaving me unable to jump in behind for a draft. She even caught a great wave (a first for her) that gave her a perfect end to her swim. I came in to shore a few seconds later.

The run up to the transition area was over soft sand and this was the first taste of what we would experience later during the run leg. Emily and I opted to leave a spare set of shoes at the start of the transition area as our bikes were racked a few hundred meters at the opposite end. The transition was on a rough surface and we made up for the time spent putting on shoes by not having to tip toe across the pebbles and chipped road. Looking at the results, our T1 times were nearly one minute faster than most other racers, so we made the right decision in putting on shoes.

The bike course is fairly straight forward but the initial mile to get onto the Strand Hwy was new. We rode over the same rough roads from transition and, for me, I displayed some fred-like riding technique. As I reached down to put my foot into my cycling shoe, I hit a crack in the road that jolted me forward towards the bike’s cockpit. Instinctually, I grabbed for the front brake, which sent me into a Robbie McEwen-like front wheelie! Luckily, I was able to catch myself, clicked back into the pedals and rode off with a surge of adrenaline. That was not a good start!

The bike consists of four out and back segments on the Strand and is simple on paper. However, applying consistent force to the pedals while riding in the same position and holding a constant tempo eventually wears the body down. The past few years I rode with a power meter and sat on a specific wattage reading – a range between 320 and 330 watts. That was an OK strategy but this year I decided to train with power but race off of feel.

Out on the Strand, there were four riders up ahead in the opening miles. I caught up to Emily and another guy within the first two miles but two other riders were a few minutes up the road. I recognized Karl Bordine, a former pro cyclist and current pro triathlete, as one of the riders with another rider trying to hang on (at a legal distance) to his wheel. Good luck! Karl is known as Killer Karl for good reason and I was hoping he was merely the bike leg in a relay. Sure enough, two laps later he yelled to me he was a relay rider. His bike split of 2hrs 1 min was the second fastest in race history, only behind Bjorn Andersson’s 1hr 58 mins set two years ago.

I moved into the lead at the 35-mile mark and decided to put in a surge to extend my bike lead. I saw Joszef Major, a 10-time Ironman winner and top 20 Kona finisher, a few minutes back and knew I would need some padding heading on to the run if I was going to hold him off.

I never felt great on the bike on Sunday but managed to bear down and get through the miles. Mentally, I divided the course up in to different sections: with/against the wind, to/from the Strand Bridge, to/from the tented canopy that marked the bike entrance for the Strand, and to/from the turnaround points. Setting small goals throughout the bike leg made it doable.

On the bumpy roads back to transition, I saw my mother-in-law, June, and my daughter Kaia and yelled “hello” to them. In that moment, there was a sharp turn in the road and I almost wiped out right in front of them! I found out after the race, Emily made the same mistake and nearly crashed in that spot too!

I transitioned onto the run quickly and we hit the soft sand and beach right away to kick off the half marathon run leg. Running off the bike is always tough, but hitting sand right away is a quad crusher. Two out and back sections in the first three miles on the beach were the only points to see where your competition was, and I saw Joszef and Max running a few minutes back at the three mile mark. I got a split a few miles later that Joszef was 1:50 behind at mile 5.

My plan was to maintain a steady tempo and then hit the beach hard in attempt to demoralize him that he wasn’t gaining any time on me. Instead, at the first turnaround on the second lap at mile 7 it was obvious he had cut my lead in half to under a minute. It took him another 3.5 miles to make the catch and as we entered the section of the course running through the Elephant Cage at mile 10.5 he made his pass. I attempted to respond to his pace but I was already at max effort. As he pulled away, I jokingly told him he should “let an American win today” as Joszef is from Hungary. After the race we laughed about that comment.

Over the final few miles, I kept him in sight and he hovered a few hundred meters ahead but I had to concentrate on holding myself together till the finish. With less than 400 meters to the line, I passed by Kaia again who was sleeping in her stroller and I was able to give her a kiss. She was a trooper hanging with Grandma out in the sun all morning!

The final straight away to the finish took us through a chute lined with the photos of fallen SEALs and NSW heroes who had died fighting for America’s freedom! I mustered a final sprint to the line to honor them and to leave nothing left on the course. Upon hitting the line, I was absolutely spent. I had given what my body had on the day. I was beaten by a better triathlete. I have another whole year now to consider how to go about moving up one place to get that elusive paddle.

Here is a breakdown of my splits:
1.2-mile swim - 26:49
T1 - 1:31
56-mile bike - 2:07:38
T2 - 1:12
13.1-mile run - 1:23:09
Finish time - 4:00:19
Winning time - 3:58:48

As is a common occurrence in our household, Emily took top honors and won her third Superfrog. I am extremely proud of her as it was only her second triathlon since she gave birth to Kaia ten months ago and she had not biked for over 30 minutes but two times in the last six months. She gets up every morning to swim with the 5:30 AM Master’s swim group at the YMCA and otherwise has to get creative to fit in training while taking care of Kaia. She is a tough woman and is a pro in coping with pain!

I haven’t thought too far ahead about what I will race next but I am excited to do some unstructured cyclocross riding and race in a fall cross country running series in San Diego.

One final shout out of thanks to race directors Moki Martin and Mitch Hall! These retired SEALs are top class individuals. If you would like to support the Naval Special Warfare Foundation which funds the families of fallen SEALs, please go to their website: and donate today. They have indeed paid the ultimate sacrifice so we can have our freedom!