Sunday, I competed at the Game On! Ponte Vedra Triathlon racing the Olympic Distance Duathlon. It was my final tune-up race prior to back-to-back big races coming in June. It was a hot and humid morning and it’s exactly what I was looking for.
This race was three weeks out from the Olympic Distance Duathlon National Championship and was the first very hot race of the year for me which I really wanted to experience in case Omaha presents that in a few weeks. I train in the heat and humidity and love it, but it’s another thing to race at optimal performance when the conditions are tough. I got my wish on this day…
I just trained through a big block consisting of 21 consecutive days prior to my usual mini-3-day taper ahead of a non-A race. I felt healthy going in with a couple niggles I’m addressing along with not feeling fresh but not worn out either. This race consisted of a – 1 Mile Run #1 – 24.8 Mile Bike – 10k (6.2 Mile) Run #2.
I worked hard in the first run but didn’t feel labored like in a few races prior. I was five seconds under my target goal for the run and was within the top 5 I was guessing as we were also starting with the sprint racers, so I felt good heading into transition and starting the bike.
The bike was somewhat typical for me racing. I felt horrible to start with my heartrate a bit spiked from the one mile first speedy run. Also, in typical form I question early in the bike if it may not be my day as I labor for the power I’m putting out. However, with my race experience, I quickly tell myself that I always feel this way to start the bike and I get better as I go. So I kept working and finally around mile six I was settled in doing my thing and although hurting, I felt good hurting.
By this time, I had passed all but one racer and that was Jon Bass, who is one of the top Duathletes in the world and also a fellow Team USA member. I’m happy he is not in my age group so simply chasing him in the race makes me better and it was on this day. As I was approaching the U-Turn at 12.4 miles I did not see Jon heading back and I knew I didn’t pass him. I headed back wondering if I missed him and just kept working. I executed my nutrition and hydration plan on the bike which was critical for the conditions. The final four miles were pretty rough with lower back and glute tightness elevating.
As I racked my bike in transition, I saw Jon’s bike was not there which meant something happened to him on the course. That was confirmed shortly after that he had a flat. That sucks! Out on the run I went and for the first quarter mile I was battling significant soreness under the sit bones to the hamstring. I had inched up on the bike seat several times to generate more power and that is the result on many previous occasions. I knew it would dissipate at some point, and it did as I eased into a comfortable stride.
Then it was a test of pressing while hydrating, fueling, and cooling off passing through the aid stations. The volunteers were great ready to hand us cold water cups as we motored through. This was a two-lap final 10k run. My paces were pretty steady with a little slide in miles 3-5 before cutting back for the final mile. That felt great to be in control and have the ability on the day to get faster for the final mile. I had a wardrobe malfunction with a half mile remaining as my entire full-length zipper for my top split, so my jersey ended up being a cape… It actually made me laugh at that point…
I crossed the finish line without the sensation of cramping and/or full charley horse which is pretty good for me and especially with the conditions. I’ve made changes in my fueling plan I believe are making a difference. I won the race but most importantly I felt good about my performance on a hot day and mini taper.
As I reflect on the race, I grade myself with the following:
- Run 1 = A- – Although I had a conservative goal for the first run, I executed my plan and was 5 seconds under my goal pace without over taxing my body on a hot day.
- Bike = B – For a straight out and back course, I was hoping for a bit better power numbers than I produced. In comparing myself with 78 other male cyclists for all Olympic Distance races on the day, I was 5th overall so relatively speaking it was better than my first impression. I still need more for Nationals and Worlds…
- Run 2 = B+ – My first impression for the 2nd run was mixed. My pace was slower than previous races, but the conditions warranted it. Easier to understand that as a coach vs. athlete in the moment. Of the same 78 racers, I was 10th overall for the 2nd run and with only one of them being over the age of 40 that was a good relative barometer of the run being effective on the day.
- Mental = A – I was on my game from the start to the finish line. Some opportunity to focus on aero position on the bike when in the middle of a long stretch, but I fought the entire race to be in the game which I am proud of.
I have a lot of race specific work remaining in the 2+ weeks prior to Nationals. The race last year in Omaha was a disaster as I headed into the race injured and failed miserably. I am heading into Omaha this year with a simple plan – to race my ass off just doing what I have been doing and have a great day. The placement is somewhat out of your control but showing up and performing the best you can on that day is what you do have in your control and what I plan to do.
– Add Health to Your Life
The Healthy Giraffe 
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