Monday, July 11, 2011
Bike: 51:42 (22.1 mph average)
Run: 22:18 (7:09 splits)
Review: Felt strong throughout the swim, have actually been doing more strength training which has definitely helped. Settled onto the bike and just tried to keep my power reading within the planned range. The wind was not nearly as bad as I thought it would be and was able to stay on pace without feeling like I was having to work too hard. I knew there was one guy chasing me on the bike and so I pushed it a little harder on the final return leg of the bike. Transitioned to the run and was able to settle into a good pace within the first 200 metres, have made a point of shortening my stride and increasing my leg turnover which has definitely helped make my run more efficient. My only issue was an energy drop right at mile 2 of the run, a friendly reminder that once you go over an hour in racing nutrition becomes an issue and it's necessary to make sure you are fueled.
Monday, June 20, 2011
Swim 8:21 Would have been faster but a canoe decided to park itself in between me and one of the buoys forcing me to stop and then go around it
Bike: 23.4 mph average
T2: 00.51 (felt really good about that T2, one of the smoothest I've ever executed)
Run: 14:32 (7:16 splits)
Review: Going out in the last wave I had assumed there would be a little traffic on the back side of the swim course so planned on going hard to the first buoy then swinging a little wide to avoid traffic. Worked well until that bloody canoe decided to park itself in front of me and for whatever reason refused to move as I plowed towards it. I felt good about the swim but the comment shouted to me as I came out of the water by Jack Weiss 'what were you doing out there, having a party?' threw me off at first. Within the first mile I passed a guy on the bike from the same wave start that started me thinking that perhaps my swim had not been as good as I had thought and I started to check ages on every bike I passed. I did not come across anyone else from my wave until the turn around. The guy who had actually led our wave group out of the water was US Navy which I guess explained his swim speed and I caught him at the bike turn around. We swapped places a couple of times before I figured that he did not look like a guy I wanted to have a foot race with so I decided that it was time to push it and see what happened. I was able to open up a good size gap between us and after what I felt was a fast T2 I went on the run with my legs feeling good. I have been spending a lot of time working on my run, shortening my stride and increasing the turnover to create a more efficient run. It seems to be working as I find I am able to go hard without my heart rate climbing significantly. I pushed the run hard right up to the finish line which was a good thing as I only won the Masters award by 2 seconds......
Friday, June 17, 2011
Green Member: Jason Ross
Event: Dirty Rock Off-Road Sprint
Class (yours): M 35-39
Results: 59:01, tied for 3rd Overall, and slid into 1st Age Group (thanks to Greg Diamond lighting it up and winning the overall title). This was hands-down the MOST FUN RACE I've done in a long time. I highly recommend this race. In addition to fun, this race is USAT sanctioned and counts just like any other Sprint for team points…which means we racked up a boatload of points for the team, with 1st overall male, female, Clydesdale, and several 1st AGs.
Local Knowledge and Conditions: Conditions were perfect. Moving this race to June from April was a good move for trail conditions. The trial is fully built, so this year's race should be the pattern for future years.
Pre-Race Strategy & Warm Up: Go have fun. Don't hit the trees. And pray that Lexie wouldn't pass me…MTB is her thing!
Psychology: I haven't raced a Sprint in a long time, so I knew this was gonna hurt! This race is so short you have to go all-out, but keep your wits and focus so you don't pull a George-of-the-Jungle on the trail. I haven't done really any "speed" training in nearly a year, due to Leadville-Arizona-St George, so I didn't really know what to expect in terms of splits.
Race break down:
The swim itself is so short, it is almost irrelevant. However, being seeded well is extremely important for the bike. The higher seed you get, the less traffic you will face on the trail. The run feels long to everyone, but I'm confident it is 2 miles (I GPS'd this last year when we created this race). I've always suspected that some races actually have shorter than advertised run courses, which means we all feel better about our run-splits. This course is not one of those races.
Lessons Learned (Or Re-Learned): Definitely practice the trail as much as you can before the race. It will pay dividends. And I should have practiced transitions with MTB gear a bit.
Future Goals (include skills executed well and skills needing improvement): I rode my 26inch carbon hardtail MTB. I plan to get a 29r mountain bike later this year and do this race again next year with a 29r. I had two guys pull away from me on the paved trail to/from Squabble Creek (the 2d place guy and the guy I tied for 3d), they were both riding 29r carbon-hardtail MTBs, and get so much better speed on flats and paved surfaces. It wouldn't have mattered for beating G Diamond, though…he's a beast in the trees and absolutely flies on short runs like this!
Fitness (endurance, nutrition, hydration): I've got endurance, but that does no good here! Time for speed work!!!
Something funny that happened: This race attracts a lot of first-timers (as it was designed to do). Nothing "funny" happened, but it was sure enjoyable to see how much fun everyone had—whether new to tri or seasoned vet. As for seasoned vets, I think we can get sucked into the seriousness of training and racing, and this event is a very welcome reminder of how to go have fun and do something a little different. When's the next MTB-tri, G Diamond, Hartley, and Lexie?