One foot in front of the other.
Lake Success, N.Y. (June 1, 2011) – Polar (www.polarusa.com), the leader in heart rate monitoring and fitness assessment technologies, today introduced the RCX5. Building on decades of experience, and a heritage of precision excellence in product design and functionality, the RCX5 combines Polar heart rate tracking accuracy with a slew of new features. Ideal for multisport endurance athletes, the RCX5 can accommodate the needs of today’s triathletes who want the best in training intelligence and tracking capabilities. It will be immediately available in “smart black” and will also be sold in “striking red” later this year.
New accessories for the RCX5 include the G5 GPS sensor – an incredibly lightweight and compact sensor which measures speed/pace and distance and provides an online map view of training – as well as the new WearLink®+ Hybrid transmitter, which provides heart rate data even when underwater. Additionally, an enhanced s3+ stride sensor is compatible with the RCX5.
“Triathlons are one of the fastest-growing sport segments in the United States, and we understand better than anyone in the market that multisport athletes demand data, whether they are training for their first regional event or chasing a lifelong professional pursuit,” said Jeff Padovan, President, Polar USA. “The Polar brand has been an established name among elite athletes for more than 30 years, and we are proud of the loyalty and knowledge we’ve built within the ‘tri’ market specifically. The RCX5 is the realization of everything we’ve been hearing that ‘tri’ users require to get to that next level, packaged in a new, sleek design.”
Sport Profiles: Essential for multisport and triathletes, this feature enables users to quickly switch between sports during training. With just a few button presses, this feature quickly adjusts settings to the current sport. It automatically detects any sensors needed, so that no time or training data is lost between swims, rides or runs. Four sport profiles come pre-loaded into the RCX5, and more can be added based on the user’s preferences.
ZoneOptimizer: Knowing how hard to train can be a challenge and it depends on many factors, including physical and mental state, stress, sleep, and previous training. The brand new ZoneOptimizer feature eliminates guesswork by adjusting personal heart rate zones based on a user’s current physiological condition. It guides training at the right intensity, making every session more effective.
Race Pace: The perfect feature for regulating speed and race strategy, Race Pace allows users to
set a target time for a certain distance, and then displays the current pace/speed, as well as how far ahead or behind the user is from the target.
Training Load: This feature within polarpersonaltrainer.com displays a color-coded graph of a user’s cumulative training load, notifying a person when he or she has recovered enough for the next session, and accurately predicting training developments to prevent overtraining. This data also provides intelligence to modify training sessions as necessary.
polarpersonaltrainer.com: Several upgrades have been incorporated into the free online training journal to support the RCX5 users. Users can now create complete endurance training programs for running and cycling, including warm-up, work and cool-down sessions. The training programs can be easily synched to the RCX5 via the DataLink data transfer unit. After each session, it is easy to track progress online over time.
New RCX5 Compatible Accessories:
G5 GPS sensor: The extremely small G5 GPS sensor measures speed/pace and distance and allows users to see their route on the new map view at polarpersonaltrainer.com after a session. Incredibly light (34g) and worn with a soft, flexible armband, the G5 has an 18-hour battery life and can be recharged via micro USB.
s3+ stride sensor: The s3+ comes with a new, firm shoe attachment which guarantees more accurate speed/pace and distance measurement. This small and lightweight (23g) sensor is shock and water resistant, handling even the most demanding runs. By monitoring running cadence and average stride length, s3+ can help improve running technique. The RCX5 can also calculate your Running Index, which scores a run, based on speed and distance data from the GPS or stride sensor. While cycling, users can get speed, distance and cadence measured by adding Polar cycling sensors using W.I.N.D. technology.
WearLink®+ Hybrid transmitter: The RCX5 provides heart rate data even in water with a comfortable, fabric chest transmitter. It transfers data both in 5 kHz and 2.4 GHz.
Product Sets Available:
RCX5 Bike (MSRP $389.95):
RCX5 training computer
WearLink®+ Hybrid transmitter
CS speed sensor W.I.N.D.
DataLink data transfer unit
Getting Started Guide
RCX5 Run (MSRP $419.95):
RCX5 training computer
WearLink®+ Hybrid transmitter
s3+ stride sensor
DataLink data transfer unit
Getting Started Guide
RCX5 Multi (MSRP $469.95)
RCX5 training computer
WearLink®+ Hybrid transmitter
G5 GPS sensor
DataLink data transfer unit
Getting Started Guide
RCX5 Basic Set (MSRP $349.95) (Available July 2011):
RCX5 training computer
WearLink®+ Hybrid transmitter
DataLink data transfer unit
Getting Started Guide
The RCX5 is also compatible with the existing G3 GPS sensor W.I.N.D. and the s3 stride sensor W.I.N.D. All sensors will be available for purchase as separate accessories.
Back in the day (“the day” being the late 80′s to about 1995) I swam a lot. I was in the water about probably eight or nine workouts a week. With that much pool time, my teammates and I went through practice suits like crazy. Once a suit would tear or become see through, did we throw it away? Of course not! We just got another suit and put the old one over top of it for drag. Often, this resulted in a strange tapestry of four or five different suits, each managing to cover a very important bit of flesh. The unfortunate byproduct of this was that, in any particular workout one would take a look at the people in the pool and think we were a bunch of swimmers who had just been through some sort of odd battle with a swimsuit hungry enemy.
Fortunately, fabrics have been developed today that result in
much higher wear times for swimsuits. My suit of choice for the last year has been the Sonic Spliced square leg from Speedo. This suit is made of Speedo’s Endurance+ fabric and I wanted to see just how much endurance it had.
Endurance+ is a chlorine resistant fabric that is made to dry quickly while retaining its shape and elasticity. The fabric feels much more dense than the traditional swimsuit material. It’s weigh does not, however, contribute to any loss in freedom of movement. I have been swimming in the same suit for a year now and it doesn’t really show any signs of wear at all.
The suit itself is the first of the square leg variety that I’ve worn. In the past I have always been someone who wears either jammers (just above the knee length) of the stereotypical “speedo”. It does take a bit of getting used to but once you’re over the normal on the crotch, low on the leg feel it’s really very comfortable.
I’m not sure when I’ll need a new suit for everyday pool workouts but when I do this one will certainly be at the top of my list.
Click here to visit the Speedo USA website | Click here to buy on Amazon
I wear Swedish goggles when I swim and I have been for the past twenty years (kind of partial to Malmsten). They’re light, cheap and have a great field of vision. Unfortunately they almost always come with a cheap, rubber strap that breaks after about 3 months of use. My solution? The Speedo Universal Oggle replacement strap.
The Oggle is a silicone tube strap that fits my particular brand of goggles perfectly. There is an adjustable spring barrel that makes adjusting them a very quick and easy process. Having taken a look around the interwebs I’ve seen several people saying that the tube shape of the strap doesn’t fit their particular goggle retention setup. To address this, Speedo also makes the Universal Oggle 2.0, but we have yet to try it out.
There’s really not much one can say for a goggle strap review except that it works. I have just managed to snap my first Oggle and that was at the end of 3+ years of faithful service. The silicone is soft enough to be easily worn, yet offers plenty of strength. I have since bought another and I’m looking forward to buying yet another in 3 or so years.
Click here to visit the Speedo website | Click here to buy on Amazon
So the wait is over! Here are some details on the new RCX5 training computer. This is a cutting-edge product ideal for endurance sports, with some exciting new features to coach you in planning, training and analyzing your performance in detail.
Some new features:
ZoneOptimizer: Knowing how hard to train can be a challenge as your condition changes every day depending on a number of factors, including your physical and mental state, stress, sleep, and previous training. The brand new ZoneOptimizer feature in the RCX5 takes out the guesswork by adjusting your personal heart rate zones for every training session based on your current physiological condition. It will guide you to train at the right intensity to get the training effect you want, making your every session more effective.
Sport Specific Training: The RCX5 gives you sport-specific training data based on your personal settings. So the display views, training zones and more can be customized based on your sport. When you are doing brick workouts or racing, you can switch these sport profiles within seconds. Button pressing should be the least of your worries during transition, so we designed the feature along with the wrist unit design/button location to make this as easy as possible.
Swimming & Indoor Workouts: The RCX5 comes with the new WearLink®+ Hybrid transmitter, making it ideal for triathlon and off season training. The transmitter has a dual signal, so it will transmit, display and record heart rate in the water. Also, the WearLink®+ Hybrid transmitter can be used to transmit heart rate to treadmills and other exercise equipment that is Polar ready.
New Sensors: New sensors will also be part of the RCX5 launch!
G5 GPS Sensor: The small G5 GPS sensor is rechargeable via mini USB. We will post a few pictures of this soon, but let us tell you, THIS THING IS SMALL.
s3+ stride sensor: The new s3+ comes with a new, firm shoe attachment which guarantees more accurate running pace and distance measurement.
And of course in the saddle you can get your speed, distance and cadence measured by adding compatible Polar W.I.N.D. cycling sensors.
With the sensor accessories, RCX5 keeps up with you in the water, on the saddle, during your run, and online.
There will also be big upgrades at polarpersonaltrainer.com to support multisport athletes in their training. Here are just a few:
The RCX5 will be available in two colors, the smart black and the striking red, and in four different product sets with different sensors. All black RCX5 sets will be available between May and July. The striking red color design will be available in all four set combinations in late September 2011. All sensors will be available for purchase as separate accessories.
How can you stay updated on RCX5 and other Polar news?
Stay tuned on Facebook
Sign up for the Polar Newsletter http://www.polarusa.com/us-en/newsletter
And if you are on Twitter – Follow Chris @ twitter.com/chrispolarusa where he’ll be posting snapshots, video and more of the RCX5 in action.
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If you’re in the Milwaukee/Madison/Chicago area come meet us for a run this Saturday, March 26 at 10 AM at:
Alterra Coffee
1701 N Lincoln Memorial Dr [Click the address for a map]
Milwaukee, WI 53202
414.223.4551
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Recently I’ve been getting some not so nice comments from a couple of NCAA swimmers. At least, I think it’s more than one, it might just be one. Aside from being dangerously close to violating the NCAA Code of Conduct by harassing me via the comments section of this site, they’ve completely skipped past the real meaning of a couple of swimming posts that I’ve written.
The post in question is the post I wrote in August of 2009 entitled “Life in the Fast Lane”. The point of this lane was not to point out my personal speed in terms of the elite swimming world at-large but rather to make a statement about what my speed is relative to the people against whom I am competing. Now, if I were to go head to head with one of these commenters in the pool I would no doubt get my ass kicked, and I’m ok with that. Of course that assuming they can pull their chlorine addled heads out of their butts long enough to step up on the block. I have no illusions of grandeur about my speed and when I said, “My average 100 meter swim in a race is around 1:05 (+/-)” I realize fully and completely that if held up next to any NCAA swimmers and even most competitive highschool swimmers, that is not so speedy.
All that said, when I hop into the pool where I workout [side note: one of these ass-hats ridiculed me for swimming at a Bally's, which I do because it is a 50 meter pool that is a 30 second walk from my office.], which is FOUR lanes, I am in FACT the fastest person in that pool 99% of the time. I thought that was clear enough in that post, but if not, that is what I meant.
If you line me up in a triathlon, chances are I will be in the top 2% of the swimmers out of the water (30th out of the water overall (including pros) in Ironman Wisconsin, 2009). Moreover, I want to help others be faster and I am not so arrogant as to go to someone’s website that is trying to be encouraging and leave cowardly, anonymous comments.
I’ve been deleting these comments because I don’t really want to engage in a pointless debate with a prepubescent moron who cannot pick up on the real meaning of of an article. Also, the list in the “Fast Lane” post is not meant to be sarcastic, it is real. It may sound sarcastic to people who are fast swimmers, but it is really only meant for those who truly may not know better.
I hope none of you encounter a-holes like these guys. I’ll be on the lookout for their IP addresses and email addresses so I can inform the NCAA and their schools if I need to. If I do, I’ll let you know! It would be a shame for talented swimmers to lose any scholarships and/or positions on their teams.
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Racers Against Childhood Cancer (RACC)
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Probably one of the biggest complaints of people doing long training swims is good, old-fashioned boredom. I’ve heard more people than I can count wishing for music of some sort, be it from underwater speakers or from some sort of personal player. Some devices out there are essentially waterproof cases for your existing device (Ipod, etc.) but many of use are a bit hesitant to put our expensive, digital companions into water, no matter how impregnable the case claims to be. Other, stand-alone devices are built exclusively to go in the water and use a semi traditional ear bud that is meant to keep water out of your ear. However, often these can lead to water that sneaks by being held in the ear.
The SwiMP3 from FINIS is a personal, water-proof MP3 player that has gone to the next level in with its method of sound delivery. The SwiMP3 uses bone conduction technology rather than more traditional headphones or earbuds. This particular model, the 1G, holds 1 GB of music which equates to about 15 hours (or about 250 songs) worth, so for most of us this will be more than enough. It is compatible with MP3 as well as WMA music files and has an easy drag-n-drop operation and can also be used with Itunes. The SwiMP3 is mounted to your goggle straps with hydrodynamic clips that keep the business end of the SwiMP3 resting firmly against your cheekbones.
I readily admit that I am one of those people who cannot wait to get a new toy out of the box and working. That said, my patience for complicated things is sometimes more short-lived than I’d like. The first thing I wanted to do with the SwiMP3 is get some music on it and see in action what I’d heard about for a while. In all honesty, I expected the music transferring procedure to be complex and annoying, boy was I wrong. Anyone can download and view the instructions [LINK], or you can just follow mine:
That’s it. Really. I was amazed. I digress.
There are no extra parts, except the USB plug cap to the SwiMP3, just the unit itself so there are no more wires to add to your ever growing collection of clutter
(or maybe that’s just me). The USB plug, which takes care of the charging and data transferring is part of the SwiMP3 itself and stays out of the way when in use.
Once I had music on the SwiMP3 and I got a good charge on it (charging happens via USB) I fired it up. Now, I was out of the water at the time, but again, I lack patience when it comes to new toys. With the unit in place and the “speakers” in the right place on my cheekbones I hit play. Right away I was kind of taken aback at the odd feeling that I wasn’t so much hearing the music with my ears as I was hearing it from some oddly and pleasantly ethereal place. The controls on the SwiMP3 are minimalist and consist of a total of four buttons, so operation was simple and straight forward.
My first swim with the SwiMP3 was interesting. In all my years as a swimmer and out of all the miles I’ve logged, none have been with music pumping in my ear, much less my bones. It was a very cool feeling though I do admit that I found myself being lulled into an almost trance like state. While this may be a welcome change for some it was a bit distracting when it came to counting laps and paying attention to sets. With that being said, if I was doing laps with no specific count in mind, this would be perfect, but I was swimming with specific sets and intervals.
Now for the sound quality. I expected to just get the idea of a song as opposed to being able to actually hear everything. I was pleasantly surprised when every word, and phrase and even spoken word on some podcasts that I uploaded were clear and present the whole time. The one exception was only on some particularly aggressive push-off’s that managed to push the “speaker” unit away from my head for a split second.
The SwiMP3 is easy to use, light weight and allows swimmers that have a generally hard time with the boredom of long distance training, going back and forth in a pool an easy and pleasantly audible companion. Should you need it FINIS has a ton of support and how-to’s on their website though the SwiMP3 is so easy to use, if you ever visit the support page I’d be surprised. If you’re in the market for a reliable, in the pool method of entertainment, this is the way to go.
Click here to visit the FINIS website | Click here to buy on Amazon
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Sites like dailymile are great for several reasons. They’re an easy way to track our training. They’re a wonderful place to be part of a large and encouraging community. They also have this great feature that puts your workout summaries on Twitter automatically (if you have that feature enabled). The coinciding tweet gives a link to your workout as well as the first few lines of detail. If it’s a swim workout, the display says something along the lines of, “@IronBrandon swam XXXX meters in XXX Minutes…” followed by a link. When I see this it really makes me wonder just HOW people are swimming.
A small disclaimer before I begin go on a tear about what I think about swim training: I have been a competitive swimmer since I was about 6 years old and am very used to true “workouts” in the pool. Now, that aside, here’s what I think a workout is; just like any other workout, there are sets and cardio work and long steady work and sprint work and tempo work and on and on. I truly hope that I’m reading all this wrong but I don’t think I am. Much of the swim training that I see seems to be people just getting in the pool and swimming laps for as long as they can take it without being bored to death. This is NOT a swim workout.
It’s true that distance training has its place in swimming, especially if you’re training for a specific long distance event. But, if your training is just a bunch of laps and you wonder why you’re not seeing any speed improvements, you’re not going to see any until you begin to mix it up. The irony is that most of us are aware that we cannot just go out and run without doing something with the run. Whether you add in something as simple as a fartlek or you’re doing a complex step-up run, we know to throw different things at our body so we improve. Swimming is no different.
Perhaps the biggest obstacle to a real workout is that many of us don’t have a coach or someone to guide us through a session. Even if you do have a coach, there’s a good chance that they may not be there for your workout and thus the responsibility for pushing yourself has to come from you. You have to be willing to push yourself and to be honest with your times and effort levels. If you cheat, you’re the only one who might truly know, but at the end of the day, your speed and endurance will not progress as they should.
So, where can I find some workouts? There are some great resources online that can give all levels os swimmers a great workout. Here are a few:
So, go swim! Stop just doing laps! Push yourself and get faster. Grab a simple watch and get in the pool, you’ll be amazed what actually WORKING in the pool will do for you.
Gear news and reviews at GEARIST.COM!
Draft Legal age group racing in Florida
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As a strong swimmer, a consistent question that I get from people I give tips to is, “Why do I need to know how to have good turns/underwater push-off’s/etc. in a pool when my race is in open water?”. Here’s why.
Most triathlons, though far from all, take place in some form of open water like a lake, river or ocean. The reason that I think it’s so important to know how to workout in a pool well has a few reasons.
The first reason is because, during any event cycle (including training and the race itself), you will likely spend MUCH more time in the pool than you will in open water. During that training, if you’re taking a ton of time doing some odd variation of a turn, you’re doing something that you will not be doing on race day at all. You will not have a wall to hang on to in open water, nor will you have a nice floor to stand on. That said, learning to turn and not wasting time with a slow, laborious turn, will help you immensely. I’m not saying you need to now go learn how to do a flip-turn (although it certainly wouldn’t hurt!), just how to do a proper open turn. Below I’ve put a wonderful video that explains proper open turn technique.
Second, when pushing off of the wall, whether from a turn or at the beginning of a set, push off and glide UNDERWATER. Too many times I have seen the push-off on top of (which is to say through) the water, causing a massive splash and stopping the swimmer after about five feet of glide. A solid underwater push-off will give your body a few seconds to do the following: find a rhythm for your kick, find your balance in the water and compose yourself before you begin swimming again. This underwater push-off will also keep your breath under control and keep you from hyperventilating.
Finally, there are some races where the swim takes place in a pool. If you have good pool swimming skills this will give you a leg up on a lot of those around you and allow you to be a better, faster triathlete.
[UPDATE] Many of you who may be thinking you should just skip this because you’re a runner or just not a swimmer, stop, take a second and read it.
If you’ve ever been injured as a runner then you know the joys and boredom of aqua-jogging. This mind-numbing exercise is one that can keep you in shape even when you need to be mostly off your feet. On top of that, swimming in general is an incredible cross training exercise. No other sport uses your musculature as completely. Do yourself a favor and get in the pool. If you’re not a swimmer and feel like you’re going to drown, watch a couple people who know what they’re doing and then fake it ’til you make it!
Help get me to Ironman Canada with Team Newton and Athletes for a Cure!
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Regardless of his pulling out of his first triathlon in a while, Mr. Armstrong Pelota is still getting in his workouts. Here’s a quick video of him in the water on the Kona course. (Get those hips up!)
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LeMond Fitness Revolution Trainer
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Continued from: 2010 Ironman Louisville: Race Report Part 2 – Race Day
From the second I entered the water (and when I say the second, I mean right at that instant, not before and not after I began to swim) I got a cramp in an intercostal muscle on my right side just below my pectoral. I took a second and took a few long-ish strokes to stretch out that area. As soon as that cramp subsided, I felt my right quadriceps get a bit tight. From this point forward, I was dealing with some form of a cramp.
The swim itself began ok. I felt that the downstream current which had not been that noticeably present the day before at the practice swim, was about the same. I had worried a bit about this because the area in between Towhead Island and the shore could have caused the usually lazing current into something much more significant. There was quite a bit of people traffic to deal with, though it spread out fairly quickly and after the first half mile or so, I only occasionally came upon another racer.
Once I got to the turn-around point of the swim, which was about 1/3 of the way through, the course headed back downstream. The current did pretty much nothing for me (or anyone else that I noticed) in terms of speed. It was at this point however, that my cramping from earlier began to become a bit more regular. I was able to stave off the quadriceps cramp mainly by straightening my leg as needed. When I got to about the 300 meter to go point, my entire right leg seized. From gluteus, to toes was one big cramp. I compensated by using my left leg a bit more and by putting on the steam with my arms.
Since my right leg was essentially acting as a drag anchor, and due to the fact that my left leg was being worked a bit more, eventually, my left foot cramped up. As I approached the swim exit, I was truly unsure how I was going to get out of the water. As I came to the first volunteer on the steps, I said, “Both my legs are cramped and I can’t walk.” She and another person assisted me out of the river and onto the steps. Fortunately, once I began moving my legs let go enough for me to jog/run into transition.
Once inside the changing tent and with everything else on, I sat down on a chair to put on my shoes. As I did this, BOTH my hip flexors cramped. I immediately sat stark upright in order to stop the cramping. It took a couple of tries, but I did eventually get my shoes on, and headed out the door.
About my mental state at this point; To say I was panicked would be incorrect. I was concerned and knew that something was going on with my body that I had not expected. Unlike Ironman Wisconsin in 2009 when I had simply made MASSIVE nutrition errors, this time I was completely lucid and thinking clearly. I knew that something must be off with my electrolytes and in turn, my hydration. So, my plan was to take in my first hours worth on my Infinit blend in the first thirty minutes. At the same time, I would be taking two bottles from each aid station; at the first station, 2 waters, at the second 1 water, 1 Ironman Perform. I would alternate that pattern as long as I could in an effort to get as many fluids absorbed as I could.
I picked up my bike, ran to the mount line and got on. My very first pedal stroke was met with a quad cramp. To be completely honest, I cannot remember as much of the bike as I would like to because all I could focus on was getting rid of my cramps.
The bike course, is a good one but hard. After the first few miles, the challenges of constant rollers came often. Scattered among the rollers were many hills that were pretty significant and caused the heart rate to rise. The aid stations that I saw were all well manned and had plenty of everything I needed. I did hear later that several of the stations began to run low on water, even to the point of running out, but I didn’t experience this.
My goal for the bike was to maintain a speed of between 22 and 22.5 mph. This did not happen. For the first two bike splits, I held an average speed of barely under 21 mph. Every time I would ask more of my legs, they would cramp. My heart and lungs were feeling fine and were really itching to do some harder racing, but my legs simply would not let them. At about mile 70 of the bike, I began running over scenarios in my head of how to deal with the unrelenting cramps. At this point some part of my body was cramping at all times. Among the places that cramped were:
I’m fairly certain I even remember my eyelid doing a weird flutter/cramp thing at some point.
By the last twenty miles, I was a cramp. I mean that; I WAS a cramp. My energy was being sent fighting against my own body. My speed had dipped drastically to around 17 mph. Also at this time, the heat of the day was beginning to truly set in. The high temperature for the day turned out to be 96° F with 60% humidity. I wish I could blame the heat for what was going on with my body, but I cannot. I’m sure it didn’t help, but it was not the cause of my problems. I fought through the last stretch and after what seemed like forever, I made it to transition.
As soon as I dismounted and handed my bike off, I saw Trevor (@indianabackdoc). He and Kristine (@KGIRLTRIS) had volunteered to catch bikes from racers at the entrance of the second transition. Trevor recalls our conversation like this:
“Brandon, you gotta go man.”
“Dude, I am done.”
“What?!?! No way man. You are doing this!”
” I have cramped since I jumped into the water.”
“Really?!”
“Yeah, I think it’s over.”
“No it’s not, suck it up buttercup. Get your ass moving and finish the race. It’s gametime man, nut up or shutup. It’s go time.”
I hobbled my way into transition and to the changing tent. I found a chair in the tent and sat down. As soon as I did, everything below my waist locked up. I took several deep breaths and tried stretching my legs as much as I could. My legs eventually went from being seized to just cramping constantly (I still don’t know how to accurately define this, but the two are different). A volunteer came over and asked me what he could do to help me get changed. I asked him if he had a phone I could borrow, and he was so kind to bring me his.
I called Danielle is pieces and asked her to have Jeff call me back at that number. Jeff promptly called me. We went over and over and over again what was going on and it made no sense. Had the cramps begun somewhere on the bike or even after pushing hard on the swim it would make sense, but this did not. I was an absolute mess emotionally and mentally. None of what was going on made one ounce of sense. After much discussion and agonizing thought, Jeff advised to pull out. His main concern was that since these cramps were not exercise induced that if I continued, I could wind up in a serious medical emergency. In speaking with Laminator after the fact, he explained that out of control and persistent cramping like that can eventually spread to your diaphragm and then you have a medical emergency for real.
I asked the volunteer with the phone if he could help me to the medical tent as walking wasn’t something I was very good at at that point. He helped me to the tent, reminding me that just because I was going to medical did not mean that my day was over. I was given a cot to lay on and my legs were rubbed out. I was also given ice (truthfully I was not that hot because I was unable to exert myself as hard as I wanted to) and a cold bottle of Ironman Perform. Jeff had told me to get and IV of fluids, but apparently if you do that, they are required to pull you out of the race on the spot, so being hard headed and stubborn and hoping that I would still be able to get up and move, I stuck with ice and drinks.
The medical staff was amazing in asking if I was ok every couple of minutes. I lay there allowing my legs to cramp over and over. To give you an idea what it looked like, imagine being able to see hundreds of bugs crawling under the surface of your skin; that’s what I was seeing. It flt like each and ever muscle fiber was firing off at random non-stop.
As I lay there, many more people in the same shape as I was and worse were being brought into the tent. I eventually gave up my cot for a chair as there were many who needed it more than I did at that point. Sitting there, I began to take a hard mental and emotional look at the events. I will admit that I was at first extremely ashamed and embarrassed. However, that eventually gave way to acceptance and disappointment; not disappointment in myself, but for those (including me) that had given so much to see me have a good race that day.
After a while Trevor, who had been on the phone with Jeff off and on since he saw me come in, came over to the medical tent. We sat and discussed everything and I made the call. I hended Trevor my chip and he turned it in for me. My day was over. My first ever DNF.
To be continued…
Ironman Louisville Race Report Part 1
Ironman Louisville Race Report Part 2
Part 3 coming soon!
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My trip to Louisville, Kentucky began at about 6 o’clock AM on August 26, 2010. Since I had so much stuff to bring, including my bike, helmet(s) and all my other race gear, some of which is quite bulky, I had decided to drive down rather than fly. From New York City, where I live, it is about a twelve hour drive. To be completely honest, the drive was rather boring and uneventful.
Upon arriving in Louisville and checking in to my hotel, I immediately headed to a nearby Wal-Mart super center to pick up some groceries. I was trying to keep my meals as on track as possible leading up to the race and, say what you want about Wal-Mart, but they had everything I needed to have the meals and snacks that Coach Jeff prescribed. After eating dinner and taking a bit to digest, I got right into bed and went to sleep.
The next morning, I didn’t have a very strict schedule of anything to do. So, after eating breakfast, showering and such I headed down to check myself in to the race and to visit the expo. Checking in was relatively painless and went by in about 15 or 20 minutes. The check-in process went like so:
After doing the check-in thing, it was on to the expo. A quick side-note on that; I think WTC (Ironman‘s parent company) is making a huge mistake by only having themselves as the sole vendor of general multisport “stuff” at these events. There are of course, other companies at the expo selling their products, but not really any multi-sport retailers other than Ironman. For instance, I needed two extra eight ounce Fuel Belt bottles. The Ironman store in the expo only sold Nathan products (that I could find) which do not fit in my Fuel Belt. So, I had to drive across town to what was actually a really great local multisport store, VO2 Multisport to find the bottles I needed. My point is, unless Ironman/WTC can somehow manage to have fewer exclusive deals and carry a wider range of products in their “store”, I think they’re hurting themselves and the athletes by boxing out stores that might be able to provide some of the things they cannot.
In the expo, I made my way through the companies that were there to visit Pam, Ian and the crew from Newton Running (I’m sure you’re completely shocked that I spent time there!). It was really great to hang out with them for a few and to talk about everything from shoes to the challenges of running (and hiking and biking and…) with babies, toddlers and beyond. I had put out the call for a tweet-up lunch thing meeting at the Newton booth at noon, so in the time I had before then, I ran back out to my car to take care of a couple of errands and to scope out the area. On my way out of the Galt House Hotel, where the expo and such was being held, I got recognized by a racer named Alvaro (I’m pretty sure). I’m constantly shocked when this happens, but he was such a nice guy and I truly hope his race was everything he’d set out to accomplish.
I got back to the Newton booth right at noon and waited around until 12:30 for people to show. The tweet-up ended up being just me, but that’s OK, because I like me (most of the time)! I think that a lot of the time, people are a bit shy about crossing the bridge between the virtual and real worlds and don’t want to speak up. So, if you’re reading this and you DID show up, but you just weren’t sure what to do next, SAY SOMETHING TO ME!! Chances are you know what I look like, but I probably don’t know what you look like!
After I had my lunch, I went back to my hotel to rest a bit and to shower and such as I’d be heading to the athlete’s dinner and meeting that evening. The meeting itself was the usual stuff; the directors of each portion of the course, and the race director went over rules and cautions, helping to give us the safest and best race experience.
Afterward, I headed back to my hotel. My plan was to begin to get my gear together and into it’s assigned bag. Below is the video of those details:
After all that, I headed to bed with my alarm clock set to wake me up and get down to the practice swim the next morning.
The practice swim was pretty uneventful. The race was NOT wetsuit legal as the temperature was about 86° F. I took the swim to feel out how I would react to the fact that we would begin the race by swimming upstream and against the current of the Ohio River. I also wanted to feel the downstream current as I was expecting to feel more pull than I actually did. The swim felt good and the water was MUCH better to swim in than the Hudson River!
After the swim, I took my bike to the Ironman wheel rental counter to get my race wheels put on (special thanks to @Indianabackdoc for helping facilitate this). I then had a short, easy bike ride of about 30 minutes in order to get my legs spinning. This was followed by a short, roughly 15 minute run. Both of these felt great and I was really beginning to get excited for the next day.
I went back to my hotel and got my gear together to check in. In Ironman races, you are required to check in your bike and transition bags the day before the race. Generally, you will have access to them on race day, but it pays to be ready ahead of time. I got my stuff all checked in and that pretty much ends the preparation!
After taking a short nap and lounging around my hotel room for the afternoon, I met up with Trevor and Kristine (Twitter friends and teammates on Team PRS Fit). We went to Lynn’s Paradise Cafe and had an awesome dinner with excellent conversation. It was so amazing to have met these two and to get to spend some really amazing time with them (more on this later). They really and truly made my trip without my wife and daughter that much more bearable and I cannot thank them enough for all they did for me.
I got back to my hotel at about 8:30 and set my alarm for 3 AM. I closed my eyes, and surprisingly, sleep came easily.
To be continued…
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New York City Triathlon Results (I’m bib number 4788)
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Continued from: 2010 Ironman Mooseman 70.3: Race Report Part 1 – The Day Before…
Four AM on race morning arrived to find me well rested (relatively speaking) and ready to go. I have tried hard to make myself sleep when I need to by telling myself that all the preparation is done, there’s nothing left now but to race. That seems to work, most of the time.
I got myself up and went through my usual morning routine. I took a shower, got dressed and watched the news while I ate three pieces of whole grain toast (OK, so I lacked a toaster and it was just bread) topped with peanut butter and grape jelly. I did a few, last minute checks of everything and then began to pack my car.
I was on the road to the race site at about 5:30 AM, which put me at the race at about 5:55 (give or take). Along with the other racers, I made my way through the now muddier parking lot, for the 3/4 of a mile trek to the race site, bike and gear in tow.
Upon arriving at the race site, everyone was being funneled through a narrow-ish corridor where body marking was taking place. I know that body marking has to get done, and I know that this seems like and efficient way to make sure everyone gets it done, BUT, when you have hundreds of people, packed to the gills with gear and often bikes as well, this is a tricky prospect. Bikes and gear and the clothes that we had to wear in the cool morning air were falling to the ground and tripping their wearers and everyone else.
By the time I got to my transition area, it was about 6:30. The first thing I noticed was that racer number 702 (the numbers went in order but on alternating sides of the transition racks, therefore, on my side of the rack were the odd race numbers and on the other, the evens) had set up hi entire transition in my area on the wrong side of the rack, leaving me absolutely no place to go. I pointed this out to a volunteer in the area, as racer 702 was nowhere to be found, and she moved his belongings to the proper side. I began setting up, putting everything in its designated place to make for a smooth transition.
At 6:45 the transition area was closed as the start of the race was scheduled for 7:00 AM. As I was leaving transition, the rain began. Rather than my usual shoe setup of cycling and running shoes set up in their respective row on my mat, I had placed my cycling shoes inside a plastic grocery bag (along with my other cycling needs) and placed that bag on top of my running shoes. This insured both pairs of shoes stayed mostly dry.
I headed down to the water’s edge, putting on my wetsuit along the way. As I walked toward the start, Maria found me and we both got in for a short warm-up swim. The water temperature, which I had expected to be frigid, was actually really nice and was a great compliment to the wetsuit legal swim. Just before the pros started the announcer informed us that they may be trying to send the waves off with a smaller time gap than the four minutes that were scheduled. (Side note: the National Anthem was actually quite good. I’m not sure who it was, but it was a good baritone.)
I made my way to the start and waited for my wave (powder blue swim caps and all) to be called to the line. This race was a beach start, which meant a great opportunity for some full contact racing. In this environment, kicks to the face and being swum over (by me) is not out of the ordinary by any stretch of the imagination. The starters gave us sectioned countdown. First we got the ninety second call…then sixty seconds…I didn’t hear the thirty second call, and there was no countdown from ten or even five seconds for that matter. I was clearing the fog from my goggles when the horn went off.
It was on.
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Doug McCard
On Monday’s show, I reported on a triathlete named Doug McCard being attacked by an alligator while out for a training swim in Lake Mary Jane (insert joke here) in East Orange County, Florida. After the attack, authorities were on the lookout for the animal in an attempt to capture it. Well, fortunately for those who may also enjoy a dip in Lake Mary Jane, the rogue gator has been captured. Click the link below for the full story.
[mappress]
I wanted to mention a new race coming up in California that is an absolutely perfect place for a weekend getaway with an awesome half marathon thrown in for good measure! The Salinas Valley Half Marathon takes you through the vineyards and near Monterey Bay with a scenic point-to-point course.
I’ll be posting more this race soon, but I wanted to tell you NOW that I’ve got a $5 discount code for registration right now! Click the link below to the registration page and use the discount code: “IronBrandon” and sign up now!
Today, World Triathlon Corporation (WTC), owners of the Ironman and Ironman 70.3 Series, announces modifications to several rules and regulations relating to the swim at U.S. races. Effective September 1, 2010, which is the start of Ironman’s 2011 competition season, new rules for apparel and wetsuits will apply at all Ironman and 70.3 events in the U.S., including both World Championships. The amendments were made to further standardize rules in the Ironman/70.3 Series and ensure a fair playing field at events around the globe.
The changes will include the following:
“Ironman recognizes the importance of showcasing the competitive element at all events. We believe these amendments place more emphasis on performance and function and less on technology, therefore staying true with the Ironman spirit,” says Ironman’s Head of Officials, Jimmy Riccitello.
Ironman’s rule changes are consistent with rule changes adopted by swimming and triathlon’s international governing bodies, FINA and ITU, respectively.
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Black Diamond Sprinter Headlamp
Newton Running Symposium in Boston
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Some people warm up by stretching while sitting in one place. Some people warm up by doing short sprints. Some people warm up by doing short, relaxed runs.
Personally, I warm up best by running for somewhere in between on to two miles. My body, on the other hand, sometimes has different things in mind. Yesterday, for instance, it took me about five miles to get warm and into a comfortable place. Part of it was that odd dizziness I was dealing with, but a lot of it was that my body just was simply not feeling it.
Ho do you war m up before a workout? Is it different than before a race? Is your warm up for cycling or swimming different than for running?
TYR athlete Fran Crippen secured a first place finish at the second stop on the FINA 10K Marathon Swimming World Cup circuit in Viedma, Argentina on Saturday, February 6th. Wearing TYR’s new Tracer Light Technology, Crippen finished in 1:50:57 to beat second place by a close three seconds.
The race began for Crippen with an error that threatened his chance at a spot on the podium. Misreading the current in the open water, he found himself a couple hundred of meters behind the pack at the first buoy.
“I spent the next two and a half kilometers working really hard to catch up,” shared Crippen on his tactical error. “I kept telling myself that if I caught the pack I could get right back in course.”
Crippen did just that-joining the lead group of swimmers and then settling until a breakaway seemed possible. That came with 75 meters to go.
“I was able to get myself in a good position for the final sprint and I felt really strong in the end. I took the lead and the win.”
Accepting the only medal for the USA on the men’s side, Crippen shares plans for the upcoming months.
“Right now my focus is to get into heavy training and prepare for the summer season. This was a nice accomplishment for this point in the season.”
From TYR.com
Sarah Stanley’s Run Ride Inspire
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Huntington Beach, Calif. – January 29, 2010 – TYR continues to expand its elite roster of world-class athletes with the signing of triathlon “King of Swim” John Flanagan. The Hawaii native competed in the company’s Sayonara swimskin when leading out of the water at the 2009 Ironman World Championships. He will continue to race in TYR’s line of swimskins, apparel, and accessories, as well as the newest addition to the Triathlon line, the Hurricane wetsuit.
“All of us at TYR are thrilled to have John Flanagan as one of our flagship athletes,” said TYR Triathlon Sales and Promotions Director Ryan Dolan. “John has been a long time member of the TYR family. He coaches TYR teams and has represented the company in national and international open water swimming events. We look forward to him racing in our new premier wetsuit, the Hurricane.”
Flanagan proved his swimming strength at many national and international triathlon races in the past year. In addition to his 47:42 split at the world championships during the 2.4-mile swim leg, he set the swim course record at the 2009 Ironman Louisville race, averaging roughly 1:10 per 100 meters to clock in at 44:45. His success is rooted in over a decade of competitive swimming including a 2001 national title, an NCAA team title for Auburn University’s Men’s Swimming and Diving team, and four years as a Team USA swim member.
“I use TYR products everyday for either training or racing,” said Flanagan. “The Sayonara swimskin is the fastest suit I have ever swam in and helps me get out to a good start in my races. I also look forward to competing in cold water races this year so I can use the new Hurricane wetsuit!”
Flanagan joins the world’s greatest triathletes on Team TYR including Chrissie Wellington, Andy Potts, Sarah Haskins, and Julie Dibens.
“TYR is committed to the success of it’s athletes, and I want to continue to be a part of it,” Flanagan concluded.
[svgallery name="Richmond Sprint Tri 2009"]
Protest Over the Lakefront Marathon
2009 Ironman World Championship Results (YAY CROWIE!!)
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NYRR Half-Marathon Grand Prix Presented by Continental Airlines: Queens
Missing Swimmer’s Body Found In Lake Monona
Free Shipping On Sir and Lady Isaac Guidance Trainers!
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It is my opinion that events such as Ironman Wisconsin serves to teach us more in what we did NOT accomplish rather than what we accomplish. This is true, I think, for most things in life. If we truly strive to better ourselves in any discipline it is important to focus on correcting the missteps we have taken in the past.
I should note that I am not disappointed in myself or my accomplishment of becoming an Ironman. With these things in mind, I thought it important to go through and make some objective notes on what I will do differently in the future, and some things that I thought I got right this time.
Swim
First Transition
Bike
Second Transition
Run
I have referenced the volunteers from Ironman Wisconsin several times and said “more on that later”. Well, now is later. I cannot possibly say enough about the amazing job done by the people staffing the course and the rest of the event. Not only were they incredibly efficient and knowledgeable, but they were so amazingly kind. When I was breaking down and getting into my own head emotionally, I met a woman on the course named Karen. Karen was a volunteer at one of the turns whose job it was to point the way. Karen is in a wheelchair. At a moment when my body was telling me know and my mind was issuing the same proclamation, Karen was there smiling ear to ear. She was telling me that I looked great and that I looked strong. She read my bib and said to me, “Brandon, you better come here and give me a high-five!”. I was overjoyed to oblige. Later when I passed her again with only about four miles left, I did the same.
The next morning, I went by the lost and found to check for my pump which I lost on the bike course (no dice). Karen was there, having been on the course until the last racer passed and probably well after. Her smile was just as bright, and her demeanor just as kind as ever. I told her thank you for being there the night before when I really needed it the most. To Karen, and to all the volunteers of the 2009 Ironman Wisconsin, thank you. You are all amazing.
Once again, I am not disappointed in myself, I am merely a student. I will be back to Wisconsin to defeat that course one day, and I will smile the whole time. Ironman Wisconsin will always be where I became an Ironman.
The water in Lake Monona was the same temperature that it had been the day before during the practice swim, pleasantly cool/warm. This made getting in the water not terribly unpleasant. This is a good thing because, if you were trying to get close to the first buoy as I was, thus giving yourself the best line, that meant that you would be treading water for about the next twenty to twenty-five minutes. There was quite a bit of bumping and errant legs and arms while we waited, to be sure, but it was soon ten minutes to start, which was the time for the professional start.
The pro’s were wearing pink caps for the women and silver caps for the men. This was a good thing to notice for me because it gave me bait. At exactly 6:50 AM, the pro’s started. It was all I could do not to go with them since my heart was about to beat out of my chest with excitement.
Then, promptly at 7:00 AM the cannon sounded and we were off!
Now, as I explained earlier, the position where I lined up is THE place to be if you’re a fast swimmer. That being said, the intensity in the scrum that follows a starting gun in that position is incredible. There are arms, hands, legs and feet all moving in different directions and all moving very fast and powerfully. One of the tricks to being successful in that environment is to not take anything personally. If you get a black eye, it’s just part of the game, and to be honest, not that uncommon.
So, when the cannon fired, all hell broke loose around me and I was a willing participant, throwing
more than my fair share of arms and legs. My strategy was to take it easy and let the pack work itself out around me while staying up with the faster swimmers. This worked well, and I was soon in more or less open water. I was told by an Ironman Wisconsin veteran that the buoys were spaced 100 meters apart (in case I wanted to watch my splits). This was a huge help when it came to sighting, which is the practice of quickly lifting your head up to see that you are on the right course to the next buoy. Swimmers that had fast starts began to fall off of the leading group, and eventually I was able to stop worrying so much about being run into.
During training, I calculated my warm-up distance to be about 1,800 meters. This was the point at which my shoulders had flushed all the built up lactate and would let go. It was at that point where I could really go on autopilot. This point came right about where it should have, at about 1,500 meters. I should also note the added challenge of the sun. The sun rose in such a way that when we got to the first turn buoy, it was in our eyes. It continued to be in our eyes through the second turn and did not subside until we made the third turn, which was either the home turn or the prelude to the second loop, depending on which lap you were on.
About half way through the second loop, I began to pass slower swimmers. They really didn’t present much of an issue and I got through them easily. A really awesome point came when, just after the second turn in the second loop, I saw a couple of pink caps and a couple of silver caps. These were the professionals that had started ten minutes ahead of the rest of us. It was a small victory, but a morale boosting victory nonetheless.
The swim was fairly uneventful and felt good, though I was being a bit conservative. I came out of the water in a time of 54:46. This breaks down to 1:27/100 m (7 seconds slower than my workout pace, annoying) and put me at fourth place in my division and thirtieth overall.
Swim Exit Helix
Upon exiting the lake, racers were directed to run up one of the helices (plural for helix, I had to look it up too) to get to the transition area. It was pretty amazing running up the helix through the throngs of people that lined the entire thing. This included Danielle and Kevin, whom I almost missed because my brain was a little scrambled and there were so many cheering people! I also had one of the professional women running in front of me, so that gave me a focal point. I was a little dizzy from running up the helix too, so I needed to focus on something.
When I got to the wetsuit strippers, I must admit, it was kind of fun to flop and get de-frocked! I ran into the transition bag room and my bag was already in the hand of a volunteer waiting for me. I grabbed it and headed into the men’s transition room (separate rooms because there tends to be nudity) where I was greeted by another volunteer who dumped out my bag and handed me everything I needed as I asked for it. Simply amazing. I got a little scattered during transition and I believe that next time, I will take more time and sacrifice the few seconds so that I can think things through a bit more.
Bike Transition Area
As racers ran out of transition, there was a row of volunteers, about twenty-five strong, bedecked with latex gloves covered with sunscreen. I ran over to them and suddenly, there were about eight hands coating every exposed part of my body. Kind of surreal, but helpful! I then began the run to my bike along the top of the parking attached to Monona Terrace. Another mistake I made was to put on my cycling shoes in the transition room rather than waiting until I got to my bike. This left me running to my bike on my toes, which is fine, but I would have preferred to be in socks. Again, the volunteers had my bike in my hand when I got to my row, ready and waiting for me!
Then I was on my bike and on my way! Riding down the helix at the opposite end from the swim
Bike Course
exit was cool, but it was a non-aggressive area and any aggressive riding would get you a two minute penalty. The bike course, was basically out of town for (roughly) sixteen miles, followed by two loops of a forty mile course and then the same sixteen miles back into town.
About 2.5 miles into the ride, I was cruising along nicely and feeling good. All of a sudden, my rear wheel hit something in the road and I almost lost control. I immediately knew that I had a flat, and pulled over to change it. Now, as I said earlier, I was riding with Zipp “deep-dish” wheels (clinchers). These wheels require a valve extender, which I had never used before. Fortunately, knowing I would be using these wheels, I watched a detailed video on Zipp’s website showing how to install the valve extenders.
It so happened that I stopped right by some volunteers who immediately made sure I was ok and then told me that they had a floor pump, which would make things far easier than my small hand pump. They also checked the road to clear whatever debris I had hit. I must say that, even though I was very angry and I am sure, cursing up a storm, the volunteers were nothing but helpful. It took me about three minutes to get the tire changed and ready to pump. By that point, the bike tech volunteer was on the scene in case I needed any technical help. She offered to put my wheel back on for me so I could avoid getting my hands greasy on the chain. This is where things began to go not-so-well.
As I got back on the bike and headed off, I wasn’t doing much shifting because I was on a flat portion of the course. However, as soon as I had to shift, my rear derailleur went crazy! Before I go on, I want to be clear that I in no way blame the bike tech who helped me. I think something just simply got bumped out of whack when the tire got changed. So, as I rode the derailleur was skipping gears and jumping back and forth on gears, and I didn’t have my best climbing gear at all. I was forced to stop probably five times to try to fix it by fine tuning. Eventually, after about fifty miles, it was reasonably fine.
The bike course at Ironman Wisconsin is hard. I say that not necessarily because it’s of any steep climbs or anything, but because it simply does not let up. From the time you hit the loop, and a bit before for that matter, the hills begin. there are a few hills that are substantial, and even a couple of great downhills (especially one at Garfoot Road where they have to place hay bales for crashes). There are ninety degree turns at the bottom of downhills that immediately go uphill, and hard turns at the top of climbs that keep climbing. The road conditions are not so fantastic. There is one stretch in particular that does it’s best to beat you to death for about three miles.
I am usually a very salty sweater and as such, when I ride, my sweat often drips onto the lenses of my sunglasses. This is annoying because it blurs my vision and is generally gross. The day was also turning out to be much hotter than I had thought. I heard someone say that it was about 85 F in the sun. As I hit the loop, the sweat began to hit my lenses, and I recall being annoyed. However, after about an hour of that I could all of a sudden see more clearly. I believed that this was because I was settling into a rhythm. In fact, it was my body slowing my sweating to a crawl. This is not good. I think I began to notice this about three or so hours into the bike, right about the time we picked up “Special Foods” bags. The bag pickup is when I noticed that I had not packed ANY ELECTROLYTES OR SALT. There were none in myT1 bag, and none in my bike “Special Needs” bag. So, I went into maintenance mode. I tried getting down as much Gatorade Endurance as possible, to no avail. I could only take in about one bottle every twenty minutes. I was also trying to get down water, but again, my stomach simply didn’t have the room.
At about mile 80 the leg cramps began. It started in such a way that I could simply ride out of the saddle for a bit and they would stop, but after a point, no matter which way I situated myself, my legs simply would not stop cramping. So, rather than get angry, I did my best to remain calm, pulled to the side of the road and sat on the ground with my legs in a neutral position until the cramps subsided. You may be asking why I didn’t stretch, and believe me, I tried that. The problem was, when I tried to stretch my hamstrings, my quadriceps would cramp and when I tried to stretch my quadriceps, my hamstrings would go into knots. So, neutral was the only way to go.
A bit more about the course; as you ride into the town of Verona, and it’s outskirts, there is an amazing, festival-like atmosphere. It is something akin to Alpe d’Huez in the Le Tour de France. There are people lining the climb, cheering you on, patting you on the back and messages of encouragement written in chalk on the road. Upon arriving in Verona, the cheers are deafening as you ride through the barricaded crowds. Again, simply amazing.
The ironic part of my bike leg is that after I bonked (and yes, I did in fact bonk. HARD), I was riding quite well. I think this was due to the act that to avoid complete shutdown of my muscles, I had to be efficient. This paid big dividends in terms of pace. There were more stops scattered throughout the rest of my ride, but again, I stayed calm and did what I had to do.
When we finally made the turn back toward Madison, I was feeling so elated, that I seemed to be ok for the majority of the ride in. Again, riding up the helix this time, was just as amazing. So much cheering from overhead and upon arriving to the dismount line, your bike was taken from you and the crowds went nuts! My bike time was 6:29:47 with an average speed of 17.2 mph. I must say that I added at LEAST 30 minutes to my bike split with all the stopping I did. That said, I am pretty proud of my actual riding. Nutrition, not so much.
As I got into T2, I knew that I needed to take sometime. I had put a Pedialyte in my transition bag specifically to replace electrolytes. I also asked the transition room volunteers if they had any salt. They had electrolyte tablets, which I welcomed. I took my time and kind of just sat there for a few collecting myself. Then I began the marathon.
As I headed out on the run, I was well aware that for me, this was rapidly becoming a race of
attrition. A volunteer was kind enough to point out the insane amount of salt that was coating my jersey and told me to make sure I got some salt in me. About 3 miles into the run, I saw Tory from Newton Running, and it was a much needed boost, not so much in pace or anything, just in morale. Tory ran with me for about a quarter of a mile, asking if I was doing ok and telling me I looked like I was doing well. This meant so much to me.
I decided early on in the run, that I would not run any of the uphills and I stuck to that. This was especially helpful because at about mile 5, I began to overheat. So, when I got to aid stations, which were located every mile, I stopped if I needed to. I just told to volunteers manning the stations that would be sitting down for a few minutes and not to worry, I was fine. After I began taking small breaks, I did a bit of run walk alternating. This seemed to work out ok. however, at about mile ten, I began having a hard time urinating (pardon the gross details). I knew that all I could do was to keep taking in chips and gatorade at the aid stations.
Annie and Bubba
The way the run course is set up, the half way point is right beside the finish line. As I got into the downtown area, near the finish/halfway point, I saw Kevin and Danielle for the first time since that morning. It was awesome! I felt so elated and happy to see them, and one of my dogs, Bubba. A bit further and closer to the finish, I again saw Tory with Tim this time. Tory, once again, made my day by walking with me for a bit and offering words of encouragement. I distinctly remember telling her that I was sorry for having to walk in a shoe that is the epitome of a running shoe!
I continued on to the turn around. On the way back I waved to Tory and Tim and saw Danielle and Kevin again. They informed me that J was about a mile behind me. I figured he’d catch me pretty soon since I was walking a lot. Sure enough, he caught me at about mile 14 or so. He was also having a rough go of it on the run. I would like to take a second to thank J for walking with me and stopping with me and waiting for me. It meant so much to have a friend there to talk to and with whom to commiserate. I can tell him a thousand times and he’ll never know how much that meant.
J and I walked together from about mile 14 until about mile 20. He wanted to see what his legs could do, and I was happy to let him at it. I continued to walk, eventually passing by a woman who asked me how much further we had to go. I told her about 4 miles and kept going. However, I noticed a distinct note of exhaustion in her voice and I told her to come and walk with me. She did, her name was Julie and we walked and talked for about the next two miles. Her husband had finished about the time J had. This too was her first Ironman and she was, like me having a hard time. It was again, so nice to have company to talk to. With about 2 miles to go, we began running. With about a 3/4 of a mile to go, I asked Julie if she wouldn’t mind if I went ahead. She was happy to oblige.
That last bit of the race went by in a flash. I know if was adrenaline and endorphins, but I felt like new. I approached the finish and felt overcome with so many feelings that to begin to describe them here would add another page to this report. Then I heard the words I had been waiting to hear. “Brandon Wood, you are an Ironman!”
On the day before our race, Saturday, September 12, 2009, J and I had decided to take advantage of the Gatorade Practice Swim. The practice swim was essentially a free swim of the course in Lake Monona and began at 7:00 AM.
For J, this marked a big step. Up to this point, he had done a couple of open water swims sans wetsuit, a couple of pool swims with wetsuit, and of course the requisite pool training. This would be the first time he was in the murky water of a lake, the same lake in which he would be covering 2.4 miles the next day.
Ironman Wisconsin Swim Course
So that he could get the hang of things, I stayed with him and we took our time going once around the loop. J quickly got the hang of the nature of swimming in the lake, which was something considering you could barely see your hand outstretched in front of you. Being that this was J’s first organized triathlon, I did my best to put him through his paces to try and demonstrate what may occur on race day. With him swimming straight ahead, I swam all around him, hitting his arms and torso, pulling on his legs and pushing him off course. If you’ve never been in a triathlon with a mass start or even several people starting at once, this is incredibly useful so that when race day comes, you’re not shocked at what goes on. Suffice it to say that J did an amazing job of keeping his cool.
After going around the loop once with J, I wanted to finish the distance (2.4 miles) and do the loop again myself, this time at my own “easy” pace. This loop also went well. I took it nice and even, making sure to work on sighting because we were in the water at roughly the same time we would be there the next day and the sun was presenting some major challenges. My time for that loop was about 29 minutes. This was a reasonably acceptable time for a practice swim, especially considering the water temperature was about five to ten degrees warmer than I could have like, though still wetsuit legal.
At 10:30 AM, I, along with some twitter buddies and people from this site, had planned to meet at the Newton booth in the expo. So, I swung back by our hotel to pick up Danielle and drop off J. We then headed back to the expo where a few of us met. Among those there were @triboomer, @nickjantz, @kevsbrtny and @chrisdandeneau. It was a lot of fun hanging out and taking a few minutes to get some pointers on the course from those more experienced than I. Danielle and I
Even in a picture she looks fast!
also got to spend some more time talking to the Newton folks where we both met Newton Co-Founder and CEO Jerry Lee. We also got to hang out more with Tory and pick her brain about all things running and triathlon. One thing you must know about Tory is that even standing still beside you, she looks like she could kick your ass in any race, any day.
After the meetup we headed back to our hotel to get some food and to get our bikes and transition bags ready for drop off which took place that afternoon from 10 AM to 3 PM. A little explanation of the “bag” situation; when you check in, in your race materials you are given five plastic, drawstring bags. They are designated as follows:
Bike Gear Bag (T1)
Bike Special Foods Bag
Run Gear Bag (T2)
Run Special Foods Bag
Morning Clothes Bag
The gear bags are pretty self-explanatory, holding whatever you need for your transitions. As for the “Special Foods” bags; these were not necessarily for food, but rather for whatever you think you may need halfway through the bike and again, halfway through the run. For instance, in my bike bag, I had an extra tube, in case I got a flat and was down to one tube with me on the bike (better safe than sorry!). The other thing in my “Special Foods” bags included: (Both) Chia, Probar, Beta-Alanine, Pepto chewables (run) Shot Blocks, Pedialyte. If you look closely, you can see an enormous problem I ran into during the race. As for my bike, I did a close inspection and a short ride to double check everything. I also removed my Speedfil since I’d be taking it with me in the morning.
The “Special Foods” bags did not have to be dropped off until race morning, so the transition bag drop off was rather easy. Just go the proper room and put your bag in the area for your number. The bike drop off was just as easy, although I did forget a bag to cover my handlebars to keep them dry overnight. Thankfully, Tory (bless you Tory!) came through with a plastic bag!!
I then headed back to the hotel to relax and do nothing. This sort of worked. J and our two other friends who were racing, JR and Cass, were going to drop off their gear and then go drive the bike course, which was a VERY necessary activity for this particular course. I decided to go with them and asked them to give me a call when they got back. They returned at about 4:45 PM and we headed out to drive the course.
Ironman Wisconsin Bike Course
I won’t go into too much detail of the course here because I will talk more about it in the next segment of my report. Suffice it to say that this course is much more difficult than you’d think. It’s not that the hills are so steep or huge, it’s just that they don’t stop. The course is beautiful, to be sure. Lot’s of rolling cornfields and plenty of cattle that I’m sure turned more than one stomach on race day! The drive took about two hours, to do one loop or the two loop course.
Once we got back to the hotel, it was time for food and rest. Danielle and I headed out for some dinner where I got a big grilled chicken salad. The whole day I had been hydrating with a 2:1 water to Gatorade mix, and I was worried that I’d have to up twenty times during the night to use the bathroom. Luckily, I only had to go once, and with my alarm set, it was time for bed.
Part III coming soon!
Sir Isaac and Lady Isaac Guidance Trainers
10 Ways to Succeed at Ironman Wisconsin
Seven Weeks to One-Hundred Push-Ups
Simply Stu’s Ironman Wisconsin Course Videos
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Garmin Forerunner 305 versus 405
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Thanks so much for visiting my site! My name is Brandon Wood and I am the social media manager and a customer service rep for Newton Running. This site and podcast follow my adventures on the way to competing in and training for all kinds of endurance events, especially triathlon and running. Click the "About Me" tab for more info!
Who: This contest is open to anyone and everyone in the U.S. and Canada (also APO)! Tell your friends!
What: Stuffitts! I have spoken about these simple yet awesome shoe savers in the past. Click here to read more about them. I cannot say enough how great they are!
When: Starting NOW! This is an ongoing contest that will be every month, or until every person on the planet has nice, fresh smelling shoes!
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How: On the last podcast episode post of each month (example: Episode 99 on June 28 HERE) entrants should leave a comment (however long you'd like). On the following week's show (the first show of each month) I will draw, by random number generator, one winner! That's it!
Good luck!
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