Saturday, September 28, 2013

Tuesday Night Time Trial (T'N'T) 2013 Summary and History

In August, the 2013 Tuesday Night Time Trial (T'N'T came to a close.  This year I did 7 of 8 races, which is the most I have done since 2010.  In both 2008 and 2010 I did 7 of 8.
In summary, since I have been doing this series, to some extent or another, since 2006, this was my third slowest, second with a TT/Tri bike.  2006 was my slowest.  I only did two (I did 4 Black Dog TTs that year) and they were on a road bike.  2007 I did 5 (I also did 2 Black Dog TTs that year) and that was my first year with a Tri bike.  2008 is still my fastest year.  I guess all the volume and speed work I was able to put in that year, really paid off.  In 2009, I only did two.  2009 was the year I had a stress fracture.  2009 and 2010 were opposite direction years.  In 2011, they went back to running in the "usual" direction.
I contend this is one of the most difficult course, especially for the "short" distance that you will find.  Since I am not a contender at these races, the competition is way too fast, I look at it as a hard training ride.  The people who race this race are crazy fast.  The good thing about it, is that it allows me to get in a very hard ride with a good run after.  This year, after every race, I got off the bike and did a 20+ minute run.  The neighborhood I run through is a nice mix of flat and hills of different grades.  It is probably my best workout of the week.
Below I have my T'N'T results from each year, starting at 2013.  Since 2006, I have done 39 T'N'Ts and 6 additional TTs, for a total of 45 TTs.
At the end of this year, as I did last year,  I will have some numerical comparisons of my performance, in each triathlon leg, related to my training time.  Just looking at the amount of time I spent on the bike, in 2008, 2010, and 2011 I spent over 100 hours on the bike each of those years.  I spent nearly 100 hours in 2009, and over 120 hours in 2010 and 2011.  In 2012 I spent less than 90 and this year will probably be less than 90 hours.  To get faster on the bike, you have to spend time on the bike.  I am sure decreasing time is not helping, but intensity is part of it too,  When I worked at OptumHealth Performance I had free access to spin classes, which helped.  When I had a coach, that probably got me going more.  I have been busier, and training is less of priority than it used to be, so, as is the case with everything, there is a tradeoff.  That is fine.  That being said, when I post my triathlon, and duathlon summary for the year, that shows about normal performance to previous years.  That might partly be due, in the case of triathlon, to the new Masters swim I am going to which has been a lot more challenging than previous Masters swim.  The improvement, possibly, in swim conditioning, would definitely help me on the bike.  Anyway, just some random thoughts about my performance. 
Hopefully, in 2014, I can continue to do T'N'T.  My plan going into 2014 is to do more strength and I would like to regularly attend a spin class somewhere once a week.  Also, maybe, finally, start yoga.  I don't think I am going to go above 100 hours cycling, partly because I want to continue to keep up my run, so I need to work on higher intensity workouts into 2014.

2013 Tuesday Night Time Trial Results

2012 Tuesday Night Time Trial Results

2011 Tuesday Night Time Trial Results (Least Consistent Year)

2010 Tuesday Night Time Trial Results (Reverse Course Year, Most Consistent Year)

2009 Tuesday Night Time Trial Results (Revers Course Year, coming off stress fracture)

2008 Tuesday Night Time Trial Results (Fastest Year)

2007 Tuesday Night Time Trial Results (First Year with Tri Bike)

2006 Tuesday Night Time Trial Results (First Year, on Road Bike with Aero Bars)


Sunday, September 22, 2013

2013 Dousman Duathlon Race Report

So, Dousman made it complete.  Three duathlons this year, one of them a triathlon turned duathlon due to weather, and all three had crappy weather.  This year at Dousman it was in the low 50s and it was anywhere from not raining for brief periods to down pouring.  That being said, I did much better than I thought I would.  Waking up and getting going I did not feel all that awake and ready to go.
This was my 8th year at this race.  7th time as an individual and once as a relay, with my now wife in 2009.  I have stayed every year at my dad's house, except when my wife is with me.  My dad and stepmom have cats and my wife is very allergic to cats.  Anyway, it is about a 45 minute to an hour drive from my dad's house in Kenosha to Dousman.  So, I am up early, no big surprise, and I go through my normal routine.  On the way to the race I get a larger coffee and a larger donut, for the longer drive.  When I got there, there was a lull in the rain.  As I was setting up, it went to a light rain\drizzle.
All the pictures above were taken before the race. The bottom picture of just the bike was taken after.
The number of people participating was way down from previous years.  I would guess the weather had something to do with that.  The weather has been not so great in previous outings, last year there was not rain, just cold and damp.  Two other years there has been rain, but it started during the race, not raining before the race started.  Usually, the temperature at race start is not warm, mid 50s or less.
I was in the 5th wave, they started things off fast because of the weather.  2nd wave went 30 seconds after first, and then waves were about 2 minutes apart. 
The two mile run is mostly flat, there are false flats, slight inclines, but nothing steep.  There is a short, less than a few feet long, run-up to a bike trail. 
I try to hold back a little, I think I did an ok job.  The first run did not feel terrible, but it didn't feel fantastic either.  I am pretty happy with my time.  I don't know if I will ever get back to running solidly under 14 minutes like I did in 2007 and 2008.  Maybe when I am in my 40s I can get back there.
They changed the location of the transition to the parking lot, from the actual park itself.  It is a little tighter, but now you don't have to run in grass, in this case wet grass and mud, with your bike. 
The bike course has some decent short climbs.  It is mostly up and down, nothing too long, but some steep stuff.  I got out of the saddle a few times.  The roads are pretty good, definitely not the worst.  During the bike the rain was off and on, at times hard, at times just a drizzle.  The ride didn't feel too bad and I am pretty happy with my time. 
The last run, as always, is the most painful and difficult.  Just sucking wind the whole way.  My time was about the same as last year, not too bad.
I like this race.  It is simple and well done.  The run is "easy" and the bike is challenging.  It has been my last race of the year for many years and I hope to keep it that way. 
My season is now done.  I will do a duathlon review post some time soon.  After I do my triathlon review post.

2013 Dousman Duathlon Results
Run (2 mi) - 14:29 (7:15/mi)
T1 - 1:21
Bike (20.5 mi) - 58:11 (21 MPH)
T2 - 0:57
Run (2 mi) - 15:12 (7:41/mi)
Total - 1:30:09
Overall - 34/311
AG - 5/20
Pace - 3:41/mi

2012 Dousman Duathlon Results
Run (2 mi) - 14:45 (7:22/mi), estimated based on total time
T1 - 2:04, estimated based on total time, seems high.......
Bike (21 mi) - 58:08 (21.7MPH) fastest in a Du
T2 - 0:37.5
Run (2 mi) - 15:23 (7:42/mi)
Total - 1:30:58
Overall - 90/578
AG - 14/42
Pace - 3:38/mi

2011 Dousman Duathlon Results
Run (2 mi) - 14:02 (7:01/mi)
T1 - 1:01
Bike (21 mi) - 58:44 (21.5MPH)
T2 - 0:42
Run (2 mi) - 15:05 (7:33/mi)
Total - 1:29:31
Overall - 47/601
AG - 7/40
Pace - 3:35/mi

2010 Dousman Duathlon Results
Run (2 mi) - 13:59 (7:00/mi)
T1 - 1:25
Bike (21 mi) - 57:53 (21.8MPH)
T2 - 1:14
Run (2 mi) - 15:01 (7:30/mi)
Total - 1:29:30
Overall - 85/792
AG - 15/62
Pace - 3:35/mi

2009 Dousman Duathlon Results
Did it as a relay.  Injured, Jackie ran and I biked

2008 Dousman Duathlon Results
Run (2 mi) - 12:58 (6:29/mi), fastest run in a Du
T1 - 1:25
Bike (20 mi) - 57:17 (20.9MPH), one mile shorter bike than 09-12
T2 - 0:55
Run (2 mi) - 14:06 (7:03/mi), fastest second run
Total - 1:26:39
Overall - 32/614
AG - 5/54
Pace - 3:37/mi

2007 Dousman Duathlon Results
Run (2 mi) - 13:20 (6:40/mi)
T1 - 1:19
Bike (20 mi) - 1:01:50 (19.7MPH), one mile shorter bike than 09-12
T2 - 1:17
Run (2 mi) - 14:40 (7:20/mi)
Total - 1:32:26
Overall - 111/797
AG - 21/55
Pace - 3:51/mi

2006 Dousman Duathlon Results
Run (2 mi) - 15:12 (7:36/mi)
T1 - 1:48
Bike (20 mi) - 1:07:48 (17.7MPH), one mile shorter bike than 09-12
T2 - 1:44
Run (2 mi) - 16:28 (8:14/mi)
Total - 1:43:00
Overall - 238/254
AG - 13/24 (Clydesdale)
Pace - 4:17/mi


Thursday, September 12, 2013

August 2013 Racing and Training Summary

August was fairly busy with one TT and four triathlons.  Busy month.   Graniteman Big Lake was one of my fast sprint races ever, but I finished 7th out of 28 in my AG.  While Lake Marion Sprint was not one of my fastest, but I did get 2nd out of 27.  I don't race to place, but it is nice when it happens.  A lot of it is about who shows up that day to race.
It was my slowest time at Maple Grove, even if you factor out the longer swim.  Sometimes that happens.  St. Croix Valley was much better than last year, and that was my main goal, not to "shit the bed" like last year.  I accomplished that goal and had a decent race.
August was a pretty good month.  Big Lake was definitely my best race this year, in terms of how I felt.  I felt really good that day.  It was also perfect weather.
As far as training goes, I spent a little more time than last August, but less than prior years.  I think my intensity was good.  I would have liked to have put in more training time, but I am not sure where I would have done it.
I have Dousman Duathlon coming up this weekend.  After that race report, I plan on summarizing my TT results for the year, my triathlon results, and then my duathlon results.   My training will start to wind down a bit for the year.  I cut back on swimming, I am going to try to do more strength work, maybe some yoga this year, finally. 
I am doing trail races this year.  First one is done, and it was tough.  The course is longer and more difficult than last year.  I have one more in September and two more in October.  I will have to keep up the running intensity through October.  I would like to do some more longer runs Nov - Feb, and keep up biking.

Year-to-Year Comparison of August

Totals and Average Since 2007

YTD and Since 2007

Monday, September 2, 2013

2013 St. Croix Valley Triathlon Race Report

This is my 4th consecutive year at this race.  The first two years I had very good races, the last two years, not so much.  Last year it was my worst race of the year.  My goal this year was to do better than last year.  Not sure why I faded so bad last year.  I was bound and determined not to let it happen this year, or at least not let it happen as bad.

I didn't feel too bad when I got up and got going.  I went through my usual routine and got to the race right about the time transition opened.  I quickly picked up my race stuff and setup in transition.  I did a short bike warm-up to make sure my legs felt of and the bike was good to go.  The last couple of races I have had bike issues that I did not find out about until pre-race.  All my fault.  After doing this since 2006, I still make rookie mistakes.  Bike was all good to go this morning.  There were a few people there that I knew, so I had a chance to chat, which is always nice.  Helps the morning go a little faster.
The weather was not too bad.  Sun was out, not as humid as during the week, not as hot either.  Previous years it was cold, seriously.  I think in 2010, or 2011, air temp was in the low 50s/high 40s at start time.  I think last year it was still a little chilly.
I did a short swim warm-up, which did not feel too bad.
I was in the second wave, all men.  I am not the fastest to run out in the water, once I am in I usually make up some of the difference.  The swim is two loops, the deepest the water gets is about 5 ft, or so.  When I was at the furthest point out, I actually saw a couple of guys from the 1st wave walking.  I think I swam with the same 3-5 guys almost the whole time.  It seemed like we were going back and forth around each other.  Since this is all men in one wave, I have no idea what the AG is that I am swimming with.  I came out of the water not feeling too bad.  It was a little warm, warmer than Maple Grove and I was starting to get hot.  It turned out to be my second fastest swim at this race, so that was a good start. 
I made the run up the beach and stairs to transition.  Took a deep breath at my bike and finished taking off my wetsuit, got my socks and shoes on, got sunglasses and helmet on, and got out of there.  As I was transitioning, Jerry, the every present announcer, commented on the number of triathlons I do, and asked if the season was too short.  I tried to respond with a nod.  On the way out he gave me a "Good luck on the bike" and I gave him a wave with a thumbs up.
The course is not flat, it has a few decent climbs, it has some turns through residential neighborhoods, there is some smooth roads and there are some rough, pretty shitty, spots.  It is a mix of everything.  I would say going out is mostly uphill, and going back is mostly downhill.  The temperature was nice, but there was some decent wind, not as bad as Maple Grove last weekend, but you could feel it.  Again, the bike felt like a struggle.  I was hoping traveling for work earlier in the week would have given my legs some needed rest.  Not sure if the rest has hurt me or helped me.  Sometimes I think I race better when I workout more during the week. 
Anyway, I passed this guy on a road bike, he was moving pretty good.  He calved read "43" so he was not in my AG.  I slowed up a little bit on a bad patch of road and he caught up with me.  He pulled up next to me and said, "What is going on back there?".  I replied, "I have not idea what you are talking about."  I don't get into conversations when I am in a race.  I have enough trouble  breathing as it is and I was just trying to get through the bike.  Maybe he was referring to the rattle in the rear of my bike.  On the rough road, with the disc wheel, I get some rattle in the rear cassette and drivetrain, from the stiffness.  I don't know.  Anyway, I sped up and got out ahead of him.
I felt ok getting off the bike, I was going to try and push it a little on the run, with the hope I could get out in front of my bad time from last year.  Based on my watch, I was doing better than last year.  The guy who talked to me on the bike passed me early on the run.  I got passed by about 10 people on the run, maybe a couple more.  I expect that, I am not the fastest runner out there.  The run is typically where I lose places.  Anyway, the run did feel better than last year.  The temperature was pretty good, not too sunny.  The run is an out and back, with a short loop from about mile 2 to mile 4.  After mile 2 is a steep, short climb.  Just before mile 1 is a steepish downhill and the a longer, steep climb.  It is by no means a flat course.  I would say the shade is better than Maple Grove.  After the steep hill at mile 2, my legs started to feel very tired.  I just had to keep telling myself to keep going.  I did not want to walk.  I had to remind myself that I only had one hard hill to run up after that, and it was during the last mile.  Technically, it is uphill into the finish, but I could handle that.  I made it through the run without walking.  It was not my fastest at this race, it was much faster than last year, and it was faster than Maple Grove from the weekend before.    
I was 7+ minutes faster than last year, but still about 6 minutes slower than my fastest.  Most of that is on the run.  Overall it was a pretty good day.  Any day I can go out there and finish, is a good day.
There is pulled pork sandwiches, rice, and pineapple after the race, which is pretty good.  My only complaint is that there was no cold water, only warm to hot water.  Ick.
I woke up the next morning in more pain than usual.  Neck, lower back, both hips.  I started feeling the next and lower back on the bike, after about mile 15.  I think that is due to the lack of time I spend on the triathlon back later in the year, training in the aero position.  I need to improve that.Over the last few weeks I have been having some hip pain.  My wife, a PA, says it is bursitis.  Most of the pain is in my right side.  I am inclined to believe that it has something to do with my position on the triathlon bike, because the pain is coming after races, not after training.  I am going to have my bike fit checked to make sure everything is ok.
This was my last triathlon of the year.  I still have a duathlon left, plus some trail races.  The last triathlon of the year always makes me feel a little sad.  I enjoy racing and it gives me focus for training.  I try to keep doing some "relaxed" training\working out during Oct-Dec\Jan, but without a races to focus on, it is a little more difficult.  Next year I will be in the 40-44 AG, and I will probably be less competitive in that AG.  Those guys are fast!  I am looking forward to a little break from racing nearly every weekend, but I am also going to miss racing.

2013 St. Croix Valley Triathlon - Olympic Swim (1640 yards) = 28:23 (1:44/100 yards)
T1 = 2:04
Bike (24.85 mi) = 1:12:27 (20.6 MPH)
T2 = 1:01
Run (6.2 mi) = 53:48 (8:40/mi)
Total = 2:37:40
Overall = 34/98
AG = No official AG reported yet, looks like I was maybe 7th of 12?
Pace = 4:57/mi

2012 St. Croix Valley Triathlon - Olympic Swim (1640 yards) = 29:29 (1:48/100 yards)
T1 = 1:48
Bike (24.85 mi) = 1:14:56 (19.9 MPH)
T2 = 0:58
Run (6.2 mi) = 58:01 (9:21/mi)
Total = 2:45:09
Overall = 57/108
AG = 6/12 (Normal 35-39 AG)
Pace = 5:11/mi

2011 St. Croix Valley Triathlon - Olympic
Swim (1640 yards) = 29:00 (1:46/100 yards)
T1 = 2:22
Bike (24.85 mi) = 1:10:31 (21.1 MPH)
T2 = 0:51
Run (6.2 mi) = 49:36 (7:59/mi)
Total = 2:32:17
Overall = 40/103
AG = 12/19 (AG 30 -39)
Pace = 4:46/mi

2010 St. Croix Valley Triathlon - Olympic
Swim (1640 yards) = 28:12 (1:43/100 yards)
T1 = 1:41
Bike (24.85 mi) = 1:10:49 (21 MPH)
T2 = 1:31
Run (6.2 mi) = 48:49 (7:51/mi)
Total = 2:31:00
Overall = 26/103
AG = 6/14 (AG 30-39)
Pace = 4:44/mi