Race Report: Tri Fall Creek Falls Olympic - Pikeville, TN (August 16, 2015)

Prologue:
Fall Creek Falls was my first Olympic distance race last year.  Coming into the race this year I was very excited to see how far I'd come in a year's time.  The course was exactly the same as last year so I would be able to get great comparison data.  I was also excited to try out my new ORR Cycling carbon race wheels.

For this race, I opted for the 88mm front wheel and full carbon disc rear wheel.  I have done several training rides on them but this would be my first race on them.  They didn't disappoint as I turned in my fasted olympic bike split to date!  More on that later though...

Pre Race:
A little different from last year were the accommodations.  Last year I stayed in the Inn at Fall Creek Falls.  It was nothing special (kind of a cinder block dorm room) but it was a room with a real bed (and possibly bed bugs... but they didn't eat much).  This year, a group of my RTMC Club mates and I decided we would get a bunch of camp sites together and just have a big camping party.  Wife had some things to do Saturday morning so I hitched a ride with a club mate and Wife came later in the day.  I wanted to get there early enough to do a short bike ride and shake down run before dinner.  We arrived just after lunch time and got our bikes off loaded.  The rest of the group was already there waiting on us.  After quickly setting up camp, we set off on the bikes.  Quick 30 minute ride out of the way, I put my shoes on a trotted off for a quick run.  Run done, it was back to camp to relax and chill out until time for packet pickup and dinner.  Packet pickup was a breeze and soon after we got back to the site, Wife arrived.  It was now food time.  Everyone had brought their own meats for grilling and sides to share.  I manned the grill while Wife and Mel tended the sweet taters and corn over the camp fire.  After the whole crew was on hand we had a huge table filled with delicious noms and a whole gaggle of food happy triathletes.  We ate, talked and laughed until the sun went down.  Then off to bed.  Slept pretty well.  Humidity was high so fell asleep on top of sheet.  Woke up around 1am cold.  Fumbled around in tent for sleeping bags, unzipped and spread that over.  No more cold.  Alarm buzzed at 5am.  I stumbled out of the tent and over to the cooler to retrieve standard pre-race breakfast of Greek yogurt and OJ.  By now everyone else was awake.  I drug my breakfast over to Blaik's and Barto's ( our neighbors ).  I forgot to bring coffee, Blaik brought coffee.  He is my hero. Food and coffee consumed I headed back to my tent to kit up and get ready to head to transition.  My stuff was already laid out so the change went quickly.  I slung my transition bag on my back, grabbed my helmet and my bike (which slept in the tent with Wife and me) and rode the 1/2 mile to transition.  Wife rode to transition with Mel since they had their SUP boards to lug down there.  (They both did water support for the swim course.)  After getting my spot set up, headed to timing for body marking and chip/swim cap collection before heading down the eternally long hill (that I would have to run back up later.. barefoot.. after swimming) to the lake and swim start.  I jumped in did a quick warmup swim, kissed Wife and made my way to the start line. 3... 2...1... GO!

Swim:
I had a terrible swim.  At least it felt like I did.  From go, I never found a rhythm.  I tried to jump out quickly and get ahead of a lot of the slower swimmers.  Either everyone was fast, or I just didn't have the speed today.  Either way, I was stuck in and around several guys for the first 400 or so yds. Then, they were all gone.  I looked up and there were a few yellow caps ahead of me but I have no idea were everyone went.  I felt slow, no rhythm, breathing was labored it was a chore.  I have really enjoyed pretty much every swim I've done this year... except this one.  I had laughed with another guy in transition how I just wasn't feeling it today.  I was only halfway kidding with him.  I was starting to realize maybe I wasn't kidding at all.  After what seemed like an eternity I rounded the final buoy and headed for shore.  The exit was awash with the morning sun.  couldn't really see anything so I just swam toward a building and hoped for the best.  My hands finally grazed the boat ramp and stood up and ran out of the water.  Hit the button on my watch and started the loooooooooong run back up the hill to T1.  I glanced at my watch 30 minutes.  Ugh.  Not a good way to start the day.  Swim split: 30:16 (2:01/100m)

Bike:
3 hours later (it was actually around 3 minutes but 3 hours sounds more impactful) I reached T1.  Speedsuit off (yes I remember this time), shoes on (I opted for shoes on the ground since the run out was rocky), glasses on, helmet on, bike off the rack and GO.  Hopped on and off I went.  Bike course was rolling with some really fast sections and some devilishly deceptive climbs.  Again, I never found a groove.  I never felt like I got ahead of my pedal stroke.  My cadence was good, heart rate was good and speed was good but just never found my happy place.  I passed a couple guys on the way out to the main road and then followed (from afar, out of the draft zone) a guy from another age group who was riding about my pace.  I passed him once early then he passed me back and I just stayed back at that point.  Getting into shenanigans with that guy would not help me today.  After the turnaround I found a bit more speed on a slight incline and passed him again.  He would not pass me back.  Back into the park I was watching for the golf course which was my visual cue to come out of my shoes.  There it is.  I came out of both shoes easier than I ever have, which was nice.  I made the turn back toward the dismount line, smooth flying dismount and I was into T2.  Bike split: 1:04:42 (23.1mph)

Nutrition note:  Bike nutrition for the day was one bottle of Infinit bike mix spiked with BASE salts.

Run:
I wasn't really sure what to expect on the run after the way I felt on the swim and bike but after a quick T2 it was time to find out.  I will say this about the run course at FCF.  It is WAY more difficult than I remember. Very pretty course with lots of it on the greenway but  there are a couple NASTY little climbs and one REALLY nasty big one back to the finish line.  I held a pretty good clip for the first 3 miles around and 8 min mile or just over.  Not bad.  Then I just kind of shut down.  It wasn't a physical thing, I just mentally wasn't in it anymore.  There was no one around me, my age group or otherwise, and I, for some reason, couldn't find a way to put myself in the pain cave.  I guess I just didn't feel like hurting today.  My pace slowed into the 9's.  Not good.  It was then that a group of guys caught me up.  One of them happened to be my buddy Horacio.  Horacio and I are good running mates.  He was with me for my open half marathon PR and he was there for me today.  I picked it up and paced with him.  My body responded well and we were chugging along back in the low 8's.  We made the final turn and started the long slog back up the hill to the finish.  We were working great together.  Heading into the finish I looked over and told him if he had it, to go for it.  He drug me along the last 1.5 miles and I sure wasn't going to try and sprint it out with him.  He took off and I followed behind.   I hit the finish chute and pushed across the line.  Run split: 51:03 (8:14/mile)

Overal time: 2:30:33.  A course PR by nearly 17 minutes and good enough for a 2nd place AG finish.

Final thoughts:

I had a really bad day on the course.  My times were good, but I didn't have a good go of it today.  Every mile, every stroke of the swim, every turn of the cranks was a chore.  Not sure if it was the camping, my pre-race fueling but, in the end, I'm going to chalk this one up to a bad day and move on.  I'm happy with my results and I had a great time hanging out with some of the most awesome people I have the privilege of calling friends.  Three of my club mates completed their first olympic distance race today, RTMC had a great showing with club members on the podium in most every age group, and we all finished safe and upright. Don't know what more anyone could really ask for.  As always I must take the time to thank my amazing Tri Wife for being there to support me though all of this.  I really couldn't do it without her.  On to the next adventure!  Now, bring me that horizon!

Race Report: Challenge Williamsburg - Olympic Distance (June 14, 2015)

I had been really looking forward to this race all year. This was my A race for the first half of the season, the culmination of my training to date. I had every intention of going hard and hoping to bring home some extra hardware for my efforts. In then end, the extra hardware didn't happen but I had a great race and still managed a great finish. Want more juicy details.... read on:

Pre Race:
The lead up to this race was pretty easy going. We rolled into town late Friday night. Got checked in to the hotel and went to bed. Saturday, we woke up and went to the "hot breakfast" provided by the hotel and paid for by Challenge (which was an awesome gesture and something that the "other brand" doesn't do ‪#‎allabouttheathlete‬, but)... it was awful. The "eggs" tasted like they came out of a box, the potatoes were greasy, the pancakes were hard, the orange juice was warm. I was sure to explain my general dissatisfaction to the hotel management. Anyway, after breakfast, we loaded up and went to the expo. I got checked in, it was already blazing hot. We wandered around the expo for a bit, took a turn in the Normatec boots and then headed to T1 to drop off the bike and take a dip during the practice swim session. Bike checked in, I wandered to the lake. We met up with Sarah Lamont, Karen and Elenore. I noticed really soon after getting in the water the current was going to be strong so I began to plan my race day strategy (more on that later). After the swim we drove back to the hotel via the bike course, snagged a quick sammich for lunch and then back to the expo for the athlete meeting. We relaxed a little more that afternoon before we went out to meet up with Sarah and the others (including Jim DeTar and his lovely wife) for some tasty prerace dinner. Afterward it was back to the hotel and in bed.

Race Morning and Swim:
Woke up, applied tattoos, ate breakfast, headed out the door to T2. Dropped off run gear, then on the road to T1 and swim start. Got to T1, checked the bike over, set tire pressures got my Infinit Nutrition installed in my aero bottle. I switched to Fruit Punch flavor after Raleigh. It is delicious. Same custom mix, just different flavor. One full bottle would get me through the bike course. Using my same strategy from Raleigh, I would then take my run nutrition from the course aid stations. I would also use the Base Salts every 5 miles on the bike and every mile on the run (I would, in fact, forget to take my salts on the run... but it worked out ok).
After prepping my bike, I got my speed suit on and wandered to the swim start for a warm up swim. The current was still strong so I would line up far left, letting the current push me toward the first buoy. After the turn the current would be at my back and I could use that to propel me to turn two then I would try to punch it toward the shore and then use a combination of swimming and porpoising to get out of the water. Before long, we were lined up, the horn sounded and off we went. I went out strong. I felt great. I knew I was in great position and I concentrated on keeping my breathing steady and maintaining. I followed my plan and it worked perfectly... until I started to get held up by slower swimmers from the previous waves. I hit a big traffic jam at the second buoy which hurt me a bit but not too much. I fought around and through that and came out of the water 5th place in my AG with a time of 27:34.

Bike:
I made the long run up to T1 alongside another guy in my AG, we had similar T1 times and ended up leaving T1 pretty much together. Just a bit further down the road, we added another AG competitor to our duo and the three of us would continue to duke it out for the remainder of the bike course. I knew there was a spot about 10 miles in that would be a good place to put in an attack (the bike course had a section that we looped twice and this section was on that loop). I was laying back behind the other two AG guys and a couple of other athletes when my spot came up. I grabbed a huge gear on this slight downhill and passed all of them. I kept my head down and pushed hard for the next few minutes. I looked back and saw that my attack had worked but I hadn't fully lost them. I settled back in to a more comfortable pace and the eventually made their way back to me. We swapped positions through the rest of the first lap and then on the second lap, I went again. This time I didn't stop. I got a good 3 or 4 minutes on them and kept it. I came into T2 4th place AG with a bike split of 1:07:52.

Run:
By now it was hot. Like really hot. I think the heat index was somewhere near 1500 with around 5000% humidity. I racked my bike and headed out onto the run. The run was a two lap course following part of the cross country trail used by the William and Mary CC team. The good news is that it was shady, the bad news is there was very little breeze. I knew I had some time but I could tell the other two guys would not be far behind on the run. Sure enough, it wasn't long before they caught me. I let the first guy go. He was fast. I couldn't keep up and I knew it. The next guy caught me a bit later. He was keeping a good pace but it was't too bad and I stayed with him for a bit. We started up the climb back toward the second lap and the was getting to me a bit. My heart rate was in the 190's and I knew I couldn't sustain that effort for another 3 miles. I let him go on the hill. I hoped he would blow up. He didn't. I kept my pace steady and kept him in sight. He did slow slightly but not enough. I came across the line holding my 5th place AG spot with a run split of 52:02. Slower than I hoped but all I could manage with the heat.

Final Thoughts:
Another great event by Challenge Family Americas. They really do know how to put on a great event. It was a really tough day. I put in a great effort and I'm proud of what I did. I finished the day with a final overall time of 2:31:10, 5th place AG and 20th overall out of 193 athletes. I am happy with my progress so far this season but I know I have a lot of work to do before the second half of the season gets under way in August. As always, I have to send a HUGE shout out and thank you to my Wonder Wife for being there and supporting me. She's the best ‪#‎triwife‬ in the world.

Race Report: Challenge Knoxville Triathlon - Olympic Distance (May 17, 2015)

To preface, I laid out my season a little odd this year. I'm focusing primarily on the Olympic distance races. My season is basically divided in two with an A race for each half. My first A race of the season is Challenge Williamsburg. My plan was and is to use Challenge Knoxville and IM70.3 Raleigh as B races and training platforms. For Knoxville, my plan was pretty simple. Go out hard and see where my fitness was for the Oly distance but don't kill myself two weeks out from Raleigh. Easy enough.....

The morning started off status quo. Woke up on time, had my normal pre-race breakfast of Greek yogurt and granola with a glass of OJ and cup of coffee. I got my kit on and my lovely wife expertly applied my race numbers. I threw my stuff (which I packed the night before) into my car and headed for the race site. On the way I noticed some rain sprinkles on my windshield...
After parking, I lugged my gear to transition and set up my rack. It was still sprinkling rain. Bike shoes clipped and rubber banded to the bike, running shoes out and baby powdered (more on that later), race belt down (and buckled), aero bottle filled with water, rear bottle filled with super mix of my custom Infinit Nutrition bike blend, helmet and glasses in position. It is now raining harder. I place my bag next to the wall and cover it with a garbage bag. I step into my wetsuit and give my gear a final check. By now it's getting close to our wave start so I make my way to the dock with Blaik Ogle and Marc. As we're walking out of transition, the first group of pros are coming in. We all stop and stare as they enter and exit T1 in a flash. There's a reason they're pros.

At swim start it's now raining very hard. It's now our turn to jump in and get ready to go. There's talking over the speakers, blah blah, words, numbers, AIR HORN!!!! Right, off we go. The swim start was a bit chaotic. I started too far back in the pack and got caught behind some slower swimmers (guess those paddle workouts are paying off). I fight my way through and find cleaner water. I settle into my comfortable pace, keeping a weather eye on the first buoy turn. I wanted to stay calm and comfortable through the turn, keep my heart rate in check and then pick up speed when I get the current coming back. Everything is clicking at this point. I swing wide at the first buoy and let the current nudge me in as I headed for the middle of the channel and the second buoy. Made the turn and headed back for the swim exit. I kept my rhythm but increased my speed continuing to sight every 4th or 5th stroke. I swim for a bit longer, then before I know it, I'm at the dock. Now is the time for coordination and grace: Climb out (don't fall), goggles and cap off with left hand, start running (don't fall), hit lap button on Garmin with right hand, unzip suit, pull halfway down, don't trip over the step, earplugs out, smile at Mom as I run by, enter T1. Success! Race day goal number 1: don't drown. Check.

T1 was smooth and I was out on the bike. Working my way out of town I was still feeling the swim slightly and the short steep climbs, railroad tracks and such didn't make it easy to get any sort of rhythm. I made the turn onto Martin Mill and settled in for the first climb of the day. I crested the top and settled in for the descent. I fancy myself a pretty competent bike handler but wet roads and high speed downhill turns give me the heebie-jeebies. I maintained speed without taking any unnecessary risks and made it down safely. This would be my mantra for the day. I continued on my way. I passed a bunch of people. Some time around the aid station I hear behind me "Dang it Derek! I've been trying to catch you for 10 minutes!" I look over to see Justin Cazana slide up beside me. We exchange some banter as I let him complete his pass. I drop back out of his draft fall back into my pace. He and I would go back and forth several more times before the day is done. I make the turn and head back toward Neubert Springs and the "final" climb of the day. I crest Neubert feeling good and successfully come down the other side. I let Justin go at this point as he's screaming down the descent but at the bottom I still have him in my sights. He will be my carrot. Coming down the home stretch of the bike course I came out of my shoes a bit early. Not a big deal, just misjudged where I was on the course. Still, rather pedal on my shoes for an extra 15 seconds than come out late (or not at all). I hit the button on my Garmin before I reach the dismount line. I come rolling up to T2, successfully dismount at the line without crashing (although I did hook my leg on my bottle, I avoided catastrophe. I also promptly adjusted my cage position upon returning home). Into T2, rack the bike, hat on, number belt on, shoes on, off I go... "DEREK TURN AROUND!!!", I turn around and see Paula Garrison Herston frantically motioning to the Run Out sign. oooooh, right then! Crisis averted. Thanks Paula! Now, off I go...

The run was fairly uneventful. I started out going well. My heart rate was holding steady around 170 and my pace was solid at 7:40. Legs felt pretty good and I settle into a zone quickly. Through the first aid station, still felt good. Maintained my pace through mile 3 and the turn. On the way back in I could feel some pre cramp twinges in my quads so I shortened my stride and increased my turnover. I was able to manage my pace and come through without ever actually cramping. Coming back up to the finish shoot I was happy to be done with the day. Cross the line, get my medal, hug my wife... good day.

Take-aways from the day:
1. I'm happy with my progress thus far. I feel like I'm at a pretty good spot for this early in the season. I have room to improve and time to do it.
2. This was by far the best swim I've ever had. I was calm, cool and fast. I consider swimming my weakest link and I'm happy with my improvements both mentally and physically.
3. I love racing with my friends. Sharing the course with my friends and Rocky Top Multisport Club mates is a fantastic experience. I feel truly honored to be a part of this club and to call these people my friends.
4. Challenge Family Americas puts on one helluva race. Even with the slight timing issue, the race was extremely well run. I felt safe and well supported at every portion of the race.
Thank you to everyone who came out and volunteered and to those who just came out to watch and support. You guys are awesome and we, the athletes, can't thank you enough! Now, on to the next adventure.... Ironman 70.3 Raleigh, here I come!!