Silverman 70.3



Podium for Silverman 70.3

Silverman 70.3 this past weekend was my latest attempt at a long course race. So far this year I had gotten good results winning Challenge Knoxville, as well as podium at the very competitive Timber 70.3. Going into the weekend I was confident that I had more or less sorted out the nutrition required for the distance as well as confident in my recent training. The Silverman course is a tough one with over 4,200 ft of climbing on the bike and a very hard run that includes another 500 ft of elevation. All those things together, along with my first opportunity to race two time World Champion Michael Raelert, made me really excited for the race.

Leading into the weekend the weather in Vegas had been very hot but as we woke up Sunday morning the weather had cooled off dramatically and the wind had picked up. Those are two things that have lead to success for me many times in races before, and as we headed down to the swim start I was feeling good about the day.

Right before the swim start the wind picked up considerably, which on a giant lake puts the washing machine effect into play, with lots of up and down and a very slow swim. I would have much preferred a glassy fast swim, but as it was when the canon went off I tried to go straight to the front and set a good pace. The issue with the chop is that it makes surging and getting away very energy consuming, so after getting to the lead right before the first turn I decided I would simply hold the pace and make it around with as little energy expended as possible. Unfortunately with a slow, hard swim such as this my effort was enough to string the group out but not break it up much so a large group of us came out together.

As per usual I jumped on the bike and hit the gas. Coach and I had sorted out a specific strategy for the ride and right out of T1 I went to implement that. As I slowly rode away from the other good swimmers I felt good and well in control. The wind was definitely an issue, both from an effort and a handling perspective, and knowing what kind of climbing lay ahead I figured it would eventually have an effect. As I got to the 10 mile mark I was joined at the front by Michi, which knowing the class of athlete he is wasn’t surprising, but did make me focus on maintaining the watts I had set out in my plan. As we found out post race, when Michi was disqualified for an unprecedented 3 drafting penalties, his plan I guess had been to bridge up to me, and then sit in. As we made our way through the course I was feeling solid but fatigue was becoming an issue as I was having to really fight the wind at times, and the elevation gain had begun to take its toll. Over the last 10 miles of the ride there was a long section with a tail wind and I tried to use that reprieve to shake out my legs and get ready for the final climb, but even with the break I really struggled up the last climb. At the point that I had hoped to be taking time out of my opponents I was seemingly giving some of it back. As I neared T2 I felt tired and was cramping up some in my quads, but knew that the challenging run was coming I tried to focus my mental energy on finishing my First Endurance EFS Pro, and making sure that I was as hydrated as possible to start the run.

At the beginning of the run, I was struggling to find a rhythm, so I just focused on my form and the first time up the late hill was very cautious. Knowing what lay ahead I knew I was better off being smart early to avoid the massive blow up at the end. As I came down the hill the first time I could see that Reid and Beals were both taking large chunks of time out of my lead. I tried to focus on my race plan and stay committed to being smart instead of panicking and picking up the pace dramatically. As I reached the mid point of the run I actually came into a good patch and started to feel lighter on my feet, but by the end of the second lap, that awesome feeling had faded and I was back to focusing on the basics to get through the end. Reid passed we near the beginning of the final lap and then Beals as we started up the hill the third time. Getting passed is never easy, especially when you had a large lead to start, but when I wasn’t able to respond at all to their passes I decided I needed to be smart and make sure I held on to 3rd place. As I came down the hill the last time I was cooked, and this was definitely the biggest challenge at he 70.3 distance to date for me.

Looking back on the race I think there were some things I did well and some things I could have done better, but overall I nailed my nutrition again and gained some more experience heading into my final race of the season at Miami 70.3 on October 26th.

Here is a link to an interview about the race I did for if you wanna know more.





Better late than never…


For the past 5 years one of the races that I look forward to the most has been the HyVee triathlon in Des Moines, IA, over Labor Day weekend. In the past it has been a huge money race, with a top class field, and it has also been a great chance for me to get back to Iowa, where I went to college, and catch up with some old friends. However, early in 2015 along with the cancellation of the Lifetime Fitness Series, it was made known that HyVee had pulled out of the race and for a bit the race was in jeopardy of happening at all. Lucky for Des Moines, and for those of us that have loved doing this race in the past, former HyVee race director Bill Burke of Premier Events, became the current race director of the new Des Moines Triathlon.

Personally, I thanked Bill about a dozen times over the weekend for keeping a great event alive, and I think he got the same for the city of Des Moines that gains a lot from the weekend of racing. I would say without question that the city of Des Moines supports this race as well or better than any race on the calendar, from the large corporate sponsors that helped keep the race going, to the 1,000 or so people that still signed up for a race that was only in the planning for 5 or so months.

Anyway, because of all of their hard work I was stoked when I found out mid year that I would again be able to go race in Iowa, in front of family and friends, and make a trip back to Hawkeye country where I spent four of my finer years.

This year the prize purse was smaller, as was the field but there were still some really good guys toeing the line. Anytime Greg Bennett shows up you know you are in for a good one, and I was really looking forward to hopefully finally have a good 3 part race in Des Moines, after 4 sub par attempts. Morning of the race I felt good, and after a good warm up was feeling ready to go. The weather was hot and muggy, so I knew hydration was going to be crucial. I made sure to pound some extra First Endurance EFS-Pro so that I was at least starting the race off well. Our start was delayed a few minutes but once we finally stepped to the edge of the beach I was ready to roll.

I hit the water hard, and straight away put in a big effort to get to the front. The swim in Grays lake is a relatively short first segment before you do a more than 90 degree turn and head out on a long leg. I knew I wanted to be in control of the tempo when we made that first turn so I pressed hard. I was feeling solid but didn’t want to over extend myself in the warm water. I kept a solid tempo around all the cans and put in a little bit of a surge half way down the back stretch of the lake hoping to increase any gaps in the last 400m or so. I have to say I was pleasantly surprised when we exited and Davide was the only guy on my feet and I could see we had a really decent gap back to the next group, and I assumed Greg and the other runners.

Over the weekend a few people asked me about my race strategy and I kept replying that when you are a one trick pony, you gotta stick with your one trick. So true to my standard form I hit the bike flying and really tried to get a jump on the boys over the first couple of miles before the first u-turn when they would be able to see me. I always get a little extra boost when I hit a u-turn and see the other guys faces drop a bit when they see how big the deficit is so early in the race. At that point we were less than 5 miles into the ride and I already had over 2 minutes on Greg and the other big hitters. I kept my head down, and tried to be smart about when I attacked the course to maintain my speed and maximize my advantage. By the time I got to T2 I knew I had a solid lead and just needed to make sure to drink and be smart on the run.

I tore out of T2 and tried to hit the first mile hard just to maintain as big a lead as I could when we again hit a u turn at mile one of the run. When you are running you can really see the other racers well and get a good read on how they are feeling, so I was psyched to see that TJ and Davide, 2nd and 3rd off the bike, were definitely not comfortable trying to run me down. I tried to stay focused on my form as I ran, and hit all the water stops to make sure to avoid the dreaded bonk. When I finally hit the finish chute I was pretty cashed as the heat had taken a lot out of me, but when you are winning it all gets better once you can see the finish tape. So I did a little I-O-W-A hand gestures running down the chute like we did at Hawkeye football games and finally crossed the line in Des Moines in first place.

Obviously, I would have loved to have that race last year when the win was still a 6 figure deal, but any win is a good one, and to be able to finally win this race in front of that crowd, and my parents was a great feeling.

The short course part of the year is over for me now, as I get ready for Silverman 70.3 on October 4th. Looking forward to trying my hand at the longer distance again and seeing how I can improve on Timberman.

Mission accomplished

Looking at this past weekends Timberman 70.3, if you know me, you know that I am happy with it, but certainly not satisfied. I had gone into the weekend knowing who was on the start list, and exactly how fast the race would be, but I none the less went there with the intention of winning the race. Clearly, since I got third, that didn’t happen, but the title of the post refers more to having a plan, and going there and executing it.

When I sat down with Neal Henderson, my coach, before I left we mapped out what we thought would be a solid strategy that would give me a chance to win the race. We looked back and previous years, especially the last couple since Andy had won one, and been at both of those. It had taken a 3:53 to win the race, and so we sat down and figured out my best shot and going 3:53 on that course was going to be swimming 23, riding a 2:06, and running a 1:20. Add in the transitions and you are right around 3:53.

My results:

swim – 23:52

bike – 2:06.06

run – 1:21.33

total – 3:53.39

Now considering all the things that go into a 4 hour race, and the transitions I think we were pretty much spot on. Unfortunately, some times the best of plans are not good enough, and in this case, I was beaten by two of the best in the business. I can live with that, but I don’t have to like it!

Race morning was perfect. The weather was nice and cool, bit overcast, and the forecast was for relative cool at least until we were going to be done about 11am. I got in some good warm ups, and at the swim start was feeling confident about the day ahead. I had a solid start and by about 400m in I was at the lead of the group, with only Dylan out in front of us by 15m or so. I put in a surge to try and close that gap, but when I didn’t bring him back at all I settled into a good rhythm, laid off my legs, and went to work getting around the buoys with as little effort as required. As I exited I was happy to see I hadn’t lost that much to Dylan and I actually had made a gap on the boys that I presumed would be creating the race, in Potts, T.O. and company. As I short course guy I pride myself on my transitions so I flew through the run, grabbed the bike and headed out.

By about 500m into the bike I caught Dylan, and was able to settle into my groove. I had driven the course the day before and knew that the first 25% and the last 25% were going to be the hilly/harder parts and the places where time could be gained, so I went to work doing my thing and riding hard. Coach and I had planned out my ride well, and I was confident that I could put in some hard efforts in the front half of the race and still be able to ride strong throughout. There was no time splits on the course so I never really knew where I was to the boys, but I knew I was riding well, and when I got back to T2 in 2:06, right on time, I hoped I had the 4-5 mins that I should have based on previous years rides of the 2:11 or 2:12 variety.

I had another good transition, and headed out feeling good for having ridden hard. Then I turned the first corner and my lovely wife greeted me with, “About 2:45 babe, you gotta go!” Not exactly what I was hoping for. There was that moment of, wait a second maybe its not Potts and T.O. Maybe Mark had a great ride, or Trevor pulled off a good one. But then I realized it doesn’t matter, I still have to sort out how to get through the next 13.1mi in good form.

Whoever was chasing me, it is always better to stay away as long as possible so as not to give them any confidence that they are brining you back. So I went out a bit hot, and held pace for a 1:18 or so over the first 6 miles, but at the far turn around knew my lead was only 1:45 or so. That said I also knew that I still had a 4 min margin over 4th so even if those two grey hounds caught me I could stay on the podium if I could keep things together. To that point I had done a great job of hydrating and getting in my calories and was feeling solid, just slipping pace a little bit. I made sure to hit all the aid stations and just remained steady, not trying to be a hero just get home in 3rd. That is why it was mission accomplished.

I went into the race hoping to learn more about how I handle the distance. Learn a bit more about my nutrition plan, which you can check out at First Endurance, and see how I stack up against the big boys of the sport at that distance. It was only the second 70.3 of the year for me, and although the 5th of my career, really only the 2nd that I was even mildly prepared for. Learned a lot, had a bit more fun than the last time, and am now actually looking forward to the next one, which at this point I think will be Silverman 70.3 in October.

Before that I have the Des Moines Triathlon in a couple weeks, which will be a nice return to short course and a chance to catch up with some of my college buddies.

Overall Timberman 70.3 reinforced what I already knew. That to succeed you need to make a plan, and execute a plan. Simple enough really…


4peat in Philly

Me and Rocky

Me and Rocky

One of my favorite trips of the year is always to Philadelphia, PA. Not only is it home to two of my biggest supporters in Nathan and Fuji, but it is one of the few tough race courses left in olympic distance racing. It also is one of my favorites because I have won there the last three years and was headed into this years TriRock Philly race looking for the 4peat. Over the years the race has changed hands, from being the Philly Triathlon, to a Lifetime Series race, and now the last few years it has been run by TriRock. Sometimes that can cause issues for a race as new people are constantly coming in and changing things, but all three of these race organizations has done a great job of keeping a fantastic race alive, and I have to give a shout out to TriRock for keeping the prize money in the the pro race when many other races are taking a different approach.

This year’s race was also different in that it was a duathlon. The forecast heading into the weekend hadn’t been great with lots of rain predicted, and if you know anything about the east coast, if it rains the rivers get nasty. So with that in the back of my mind I headed out to Philly a couple days early to do some events with Philly Insurance and Fuji bikes. It has been a really cool part of racing over the last few years to be able to meet great people that love the sport of triathlon!

With Sarah Haskins and Bob Babbitt at Philly Insurance

With Sarah Haskins and Bob Babbitt at Philly Insurance

We learned at the pro meeting on Saturday that the weather had in fact made the river too nasty to swim, so it was going to be a 40k bike and a 10k run, with the pro’s being sent off in a time trial format every 20-30 seconds. Obviously being a good swimmer I never am excited when the swim is canceled but you have to make the most of the situation so I quickly tried to wrap my head about how to best get ready for a duathlon. Looking at the start list I knew there was a handful of solid swimmers, but I also knew that those same guys liked to ride hard so the reality was that the cancellation of the swim shouldn’t do much to the overall standings in the race.

As I went to bed Saturday night, after my usual pre race pizza of course, I was thinking about how much harder the bike could be ridden since there wasn’t going to be a swim leading into it. Chatted with the boss, Neal, about how that changed my strategy and the reality was that it didn’t. I was in the good or bad position of being the first to go in the TT order, and was just going to throw down the gauntlet on the boys right from the gun. I normally ride as hard as I can, and without having the swim the thought was that same type of effort could hopefully equate to the same type of gaps that I can normally get on that course against the strong runners. Unfortunately we awoke on Sunday morning to continuing rain, which was going to make the technical parts of the bike course a bit more treacherous, but really it just meant slightly lower psi in the tires.

Great photo of my Fuji Norcom by Mark Krajnak

Great photo of my Fuji Norcom by Mark Krajnak

I was able to get in a good warm up and felt solid standing at the timing mat waiting for the gun. Sadly, there was no massive start house and people holding our bikes like you see in Le Tour, but once the horn sounded it was game on, and I hammered out of the gate and up the first hill. Since I was going first my goal was to simply put at much time into the next few guys as I could by the first out and back section which is about 10 mins in. The bigger that gap is early on hopefully the more frustrated the chasers get, and they either go too hard and blow up later on, or mentally they crack and I simply sneak away. Now knowing many of the guys chasing me, I didn’t see much chance of mental cracking, so I just tried to stretch what was possible. By the end of the first lap I had extended my lead to a little over a minute, and as we came down the final hill and headed into T2 it was two and half minutes. I felt like that was a sizable gap as I have been running well lately, but I also know how fast Jason West can run, as I train with him everyday and knew I was going to have to really stay strong.

The run this year was 2 loops of the southern out and back, so we didn’t have to fight through transition like in past years but it also meant we didn’t have any of the shade that the northern loop offers. By the turn around half way through the first lap I was feeling strong and the gap was still large. I was having to hold back just a bit as my quads were starting to get a bit tight from the effort I put out on the bike, but I focused on holding my form and staying relaxed. As I did the far turn around on the 2nd loop I saw Jason far sooner than I wanted and knew that he was taking back serious time with every mile we ran. With a mile and a half to go, I knew it was time to really let it rip, so I buckled down a bit and dug for home. With it being a TT start there is no official winner at the finish line, so I ran hard all the way through the finishing tape since I was the first one there but not necessarily the winner.

It is definitely a strange thing to have to finish, and then turn around and while gasping for air watch the finish clock to see how far back 2nd place is. I knew Jason had started 40 seconds back, so as it ticked past the 40 seconds and then a minute I felt good that I had done what I came to do. Although I held off any celebration until after the announcer made it official. Winning a major race once is a really big accomplishment. Having won the same race now four years in row, especially with this year being a duathlon, makes it really special.

Now its time to put in some good work and get ready for the next race at the NYC Triathlon on July 19th.

If you want to check out my nutrition from the race you can at First Endurance

Lastly, a special shout out to my friend in donuts, The Mediocre Triathlete, who through an underground donut railroad was able to get me some amazing fresh donuts right after the race!

post race donuts

post race donuts

Challenge Knoxville

Finish line

Sometimes it’s fun to race in new locations and get to race on new courses, eat at new places, and meet new people. Other times it’s great to race the same course, eat at the same places, and see old friends again. My trip to Knoxville this past weekend was much more the later. It was the 6th straight year that I had been there to race, four times as an olympic distance, once as an odd distance, and this year was a 70.3. I was excited for the new challenge of upping the distance, but was happy to be doing it in a place I know well, and on a course that I know suits my strengths. It also doesn’t hurt when even the weather gods are playing into your grand plans as well.

Going into the race I felt like my coach Neal Henderson, @Apexcoaching, and I had come up with a great race strategy. We were going to swim smart and near the front, ride well but controlled, and then put my new run fitness to use and stay out in front. To go with that, Robert Kunz, the man at First Endurance and I had come up with a great nutrition plan that would keep me fueled and hydrated for the longer distance. Honestly going in, it was the nutrition that I was concerned about much more than my fitness, having had a couple pretty impressive blow ups at the 70.3 distance in the past. You can check out my exact nutrition plan at the link above, but it worked flawlessly and will be my baseline heading into my next long course adventure.

wet ride

The last part of my plan, which I had no control over was the weather. Every year I have races here in the past it has been rainy, or cold, or both. When I won the Rev3 race in 2013 it was cold and soaking from start to finish, and I joked with the organizers before the race that those were my favorite conditions. Then, low and behold, race morning we woke to an unexpected drizzle, and cooler temps, that turned into a downpour by the time we exited the swim.

Sometimes things just go your way, and this whole race was one of those days. I had a good start but was more than happy to sit on some decent swimmers feet for the swim. I had a solid transition, and then once on the bike I did what I always do and tried to create as much space as possible. The pouring rain certainly favors the leader, as you always know what is coming up ahead, and you have a lead vehicle that points you in the right direction. By the time I got to the first of the two 180’s I had a solid 2+ min lead on the net two guys, and then another few minutes to the big chase group. At that point I got a little excited and had to actually reign myself in, because you see the lead and that little shot of adrenaline gets you going. At that point I tried to settle into a good rhythm, and just kept saying to myself, “Execute!” I knew I had a good plan, and I was fit, but if I wavered from my nutrition plan or went to hard on the bike, I was going to suffer later on. As I came back into T2, I was feeling strong and ready to go after the part of the race that has always been my undoing…the longer run.

Knoxville run

As I took off out of transtition, I immediately took in some EFS gel for the calories and to keep things rolling. I had joked with Robert the weekend before during a trial run that I had gotten hungry, and his response was, “Great!” Being hungry meant that I had been absorbing calories well, and that my stomach was in good working order to take in more on the run. So feeling a bit hungry, I smiled to myself and set out at a conservative pace. I knew I had a large lead, turned out to be about 6 mins to start the run, so I wanted to make sure I was conservative at the start because there are about 6 steep climbs in the middle section of the run that had to be respected.

When I got to the 180 at roughly the half way point I still had over 5 mins on second place and knew that it was my race to lose. I was stoked on getting to that point but made a concerted effort to stay focused on the job at hand. Sometimes crazy things happen in the last few miles of a race and I wanted to make sure I got to the line in good form before I started celebrating. I got a good boost of energy from the cheering AG’ers that were heading out on the run, and when I hit the final hill I tried to soak in some of the cheers and high fives. Then I got to run down the finish chute with the balloon carrying children, as is often the case with Challenge races. Holding up the big red banner and seeing my smiling wife topped off a great day at the office. The weather had cooperated, at least with my wishes, and I had executed the plan I set out.

wife and I

In racing, as in life, there are few things more satisfying that executing a well thought out plan!

Next up is Escape from Alcatraz, which I haven’t done in about 5 years, but am really excited to be heading back to.

One of the classics


St Anthony’s this year had a little bit of a different feeling. With the ending of the Lifetime Series and the dissolving of the 5150 races, it meant that St Anthony’s was once again a stand alone race, but also one of only about four North American non-drafting olympic races left with a pro field. As a side note, I gotta say another thank you to Philip and his team down there in St Pete that every year do such a great job of taking care of the pro’s and putting on a fantastic race. If you are looking for a travel race, I highly recommend that you put St Anthony’s at the top of the list.

Every year St A’s is one of the races I look forward to the most, as it was my first ever major pro win, and because of that it will always be one of my favorites. These last couple years I have struggled a bit there, but this year I had done more running going in, and felt like I was in good form to be in contention.

Race morning the weather was the usual humid windy stuff that we have come to expect at this race. I went through my morning routine, with breakfast and then a good solid warm up. If you want to see a more in depth look at my nutrition before and during the race check it out here: First Endurance. This year I decided to try and get in a better swim warm up, so instead of walking all the way to the start I got in by transition and swam my way over. The field this year was a lot smaller with no HyVee points on the line, and that made for a more fair start, without having 80 guys trying to sneak in front of each other.

Once the canon sounded, I put my head down and did my best to get on Zaferes’ feet, but after about 200m he was starting to pull away. Luckily, another ITU stud, Eric Lagerstrom was there to fill the gap and I did my best to hold his feet as we started to pull away. Over the course of the swim, I lost contact a couple times, but was always able to put in the surge required to get back on. Good thing too, as we were able to establish an almost minute advantage as we headed out on the bikes. After a solid transtition, and once we were over the cobbled section that starts the ride, I got my feet in my shoes and went to hammering the pedals.

This year the wind was solid, and the first bit is into a headwind. Most people don’t like it, but I love it, as it makes the riding much harder, and in a true non drafting setting it separates the men from the boys a little bit. By the time we hit the first turn around and I started to focus on maintaining my speed in the tailwind, I could see I had a solid gap on the boys. I continued to push but really tried to be smart and put a little bit extra into the headwind, and focus on keeping my speed as high as possible by adjusting my aero position when I had the wind at my back. By the final out and back turn around I could tell I had over a 2 minute lead with a few miles left, so I did my best to maintain a good cadence, get in some good hydration and get back to T2 with the biggest margin. Anytime you know Van Ort, a 30 flat 10k guy is lurking in the background no amount of time seems completely safe.


I felt decent as I started out on the run, and as I heard someone yell that I had 3 mins, I tried to stay composed, and focus on the extra running training that I have been putting in lately. I was starting to feel the humidity and get a little bogged down but to keep my mind in the game I tried to throw in a surge every mile or so. The run course is a simple out and back, so when leading the goal is to get to the turn around with as much of the lead intact as possible. As I rounded the turn and headed back I started counting strides, and about the time I hit a minutes worth there was Kaleb trucking down the road. With two minutes I felt ok, but knowing the heat was taking a toll on me I put my head down and hoped that maybe he had run too hard the first couple miles and would lose a bit of steam.

To be honest it wasn’t until I made the final right hander and had the long straight mile into the finish that I felt like I had it won. I was still focusing on my cadence and form, and anything to get my mind off the pain in my legs. I have never been so happy to have a head wind that kept things cool for the last bit, and I was able to power home with about 45 sec of my lead.

The interesting thing was that my run was slow. I mean one of the slowest ones I have ever had at St Anthony’s, but I had also just done the fastest bike split I have ever done by a huge margin. Its interesting because after all he extra running I had done, I thought I would be able to run faster at the end, but the reality is, with the way I race that isn’t always possible. The reality is that more efficient running simply means I can maintain better after my monster bike efforts and hold on to leads better. I’ll never have the fastest run splits, but if you are winning the race, who cares.


I am super happy being able to win my second St Anthony’s title, and it was a great start to the beginning of the season.

Thanks to all my amazing sponsors who’s support and belief in me continues to make this dream possible!

Pearl Izumi, Shimano, Fuji, Blue Seventy, ISM, Stages, First Endurance, Nathan Sports, Rudy Project, Breeze Bars

Next up is Challenge Knoxville, which this year will be a half distance race. With short course disappearing it is forcing me to move up so this will be a great first go, on a course that I know well, and a race that I really enjoy!

Primal screaming and fist pumping

Oceanside '14

The 2014 racing season is finally over for me. After what seemed like a never ending gap between HyVee and Oceanside, I was finally able to toe the line again this past weekend at the Lifetime Series Finale in Oceanside, CA. Going into the race the goals were very simple. Win the race, and beat Ben. Winning the race is obvious.  As Herm Edwards so eloquently put it, “You play to win the game.” This race however, had a subplot, or a goal 1B if you will that involved winning the overall Lifetime Fitness Series Title for the 3rd year in a row. For me to do that it was simple, beat Ben, and you win. Lose to Ben and he win’s.

On the one hand I felt lucky to still be mathematically in contention after my flat in NYC and my course mishap in Chicago I thought my chances of a 3-peat were dashed. Luckily, for me there are double points at the finale, and because of that winning was still possible.

I was coming into the  race feeling really good about my fitness and where I was at swimming, and cycling, but my real improvements in training had been coming on the run recently. Running has always been my achilles when it comes to winning races and throughout this season I was training great, but had yet to see the results during a race. I knew with so many ITU guys in the field, and with Ben running so well as of late, this race was going to come down to the run. The bike course sets up really well for the peleton to ride together so putting 3 minutes into the guys wasn’t going to happen. I was going to have to do this as a true triathlon. No weakness’s, all 3 sports needing to be on point.

The swim went as expected with Tommy Zafares taking the lead early, and while I wished I had been able to stay on his feet a bit longer and pull the group around a little less, I was feeling strong and comfortable throughout the chilly non-wetsuit swim. I had a good T1 and lead the group out in pursuit of Tommy who was 45 seconds or so up the road. As we got out onto the highway I was feeling strong and already putting some time into the boys, while I closed my gap to the lead.

After the two laps on the highway  I had 45 seconds to Ben, and another 10 or so so Hunter, Gomes, Joe, and the few others. As is always the case more is better so I tried to really keep the pressure on as we headed back into Oceanside and up and down South Pacific. As I said the road was super narrow, which tends to allow groups to form and the officials have a hard time doing anything about it, so every time I saw the group I just tried to add a little more time. As I headed into T2, I knew the lead was solid, but certainly not something that would last if I didn’t have a great run as well.

The saying goes, “you swim and ride for show, and run for dough,” and on Sunday that was for sure the case. The run was two loops, with u-turns at each end, providing plenty of feedback as to gaps and how guys were feeling. That’s always a double edged sword though, because while its nice to know, I generally prefer the out of sight, out of mind courses where guys can’t get that extra motivation from knowing they are closing a gap.

I was feeling solid, and running well, and maintained the lead until 4 or so miles when I was caught by Joe Maloy, who is fast becoming the best ITU athlete America has. I wasn’t able to match his pace, so I continued to focus on my race and keep stepping off the distance to the finish. At about 5 miles Hunter went by me, and although I wasn’t able to match the pace I did up my tempo a bit and try and stay with him for as long as I could. Then it happened…Ben caught me right before the final u-turn at 5 some miles. CRAP!!!!

This is not how this was supposed to be going. I knew I was running well, I knew I hadn’t slowed down, but he had still reeled in the 45 seconds I had and was starting to pull away from me. I jumped on his feet and tried to match the pace, but immediately was mentally struggling to push on when I was already hurting so much. Honestly, I thought it was over. Historically, if I get caught I’m done, and my mind just concedes. I knew I was running stronger and better than I ever have and as the gap got up to about 10 feet I forced myself to dig for one more surge to get back to his feet.

At the time it was more an exercise in mental toughness, but as I surged I realized I was actually moving back up on him. As we got to the 6mi mark I was within a couple feet, and I looked over his shoulder and I could see my Mom up ahead on the side of the road cheering. Its funny how its your parents who can cheer you on to great things when you are a kid, and apparently that doesn’t change when you grow up. Seeing my Mom was the final shot of adrenaline I needed to play my cards and try and sprint around Ben. We could see the finish and had about 300 meters to go and I thought that was my best chance to surprise him. I went around as hard as I could, and for 200 yards did what we do in practice, and suffered.

As I finally took a glance over my shoulder in anticipation of having to try and kick again I realized he wasn’t there. I had broken him, and was able to enjoy the last few feet with some primal screaming and fist pumping. I guess thats my thing. Looking back on 3 major wins of mine, St Anthony’s in 2010, US Open in 2012, and Oceanside 2014, I have great photo’s of me belting a battle cry and flexing my ever shrinking endurance athlete arms.

Oceanside '14

I did it. I finally was able to re-pass another athlete in a huge race with a lot on the line. Maybe my running really is finally coming around!

To finish this off I need to say a couple thanks to the people that helped me accomplish another great year of racing. First and foremost thanks to my amazing wife and family that have always supported me in everything I do. Thanks to my coaches Neal and Grant @Apexcoaching for keeping me focused and on the right path. Finally, thanks to Erin Carson @ecfitboulder, for making me stronger and keeping me injury free, and to Dr Stephen Melis @steveproactive, for keeping the body in working order!

I have too many amazing sponsors to mention here but I will be doing another post soon highlighting both my sponsors and exactly which of their respective products that I use to achieve my best results!

Now its time for some much needed rest and recover, lots of family time, and a few extra beers!

Opportunity denied

Often the weather can have an effect on the outcome of a sporting event. When it snows the football becomes hard to handle, or if there is a rain delay a starting pitcher may have to be put on the shelf to prevent damage to their arm. Triathlon is no different, and often it is rain that is the issue. However, usually rain just means wet roads, or colder conditions. In Des Moines, this past weekend, rain changed the entire complexion of the race, and in doing so, my end result.

I arrived in DSM on Thursday to some pretty crazy weather, and by the time we woke up on Friday morning the news was saying that the area had received a record amount of 3.5 inches of rain in the past 24 hours. Having gone through the floods in Boulder, a year ago, I know first hand how much water can damage but driving around Friday morning I didn’t see any major issues and assumed that nothing was terribly wrong. That all changed when I saw one of the other athletes at lunch on Friday and she mentioned that the water works park section of the course was flooded under a couple feet of water, and that the workers she had spoken to said it wasn’t going to recede anytime soon.

Now after my last two races, where I got a flat tire, and it took me out of contention for the Triple Crown, followed by taking a wrong turn in Chicago and thus coughing up the lead in the Lifetime Series I couldn’t help but laugh. I mean, why would anything ever just go the way it was supposed to. Lately, it has been a Murphy’s Law kind of a season.  I was optimistic that somehow the course would be salvaged since it was still only Friday, but we found out later that evening that the race director had decided to cut the AG race to a sprint, and that our race would be the full length but that the bike was now going to be a 4 loop, L shaped course with no hills, and 2 U turns per lap. If that doesn’t seem like a big deal to the racers, then I am afraid you don’t understand the dynamics of a triathlon.

There are basically two camps in mens races. Those of us that want the bike to be really tough and fair and keep the drafting to minimum through the use of tough terrain and few turns. We’ll call these guys the cyclists. Then there are the runners. The guys that want lots of U-turns, no hills, and basically just wan the bike to be an exercise in group riding, with a few strong riders pulling the rest of the group around. Now you might think, “but wait, this is a non-drafting race?” Yes, it in fact is a non drafting race, but because of the strength of the mens fields, and the well intentioned but poorly executed drafting and stagger rules, any race that sets up with multiple loops and no challenging terrain becomes a pack ride. I personally would love to see some of the power files of the gentlemen that kept to the back of that bunch for the whole 40k. Alas, they played the game the way the rules are written, can’t fault them for that I guess.

As soon as the announcement was made I did my best to remain positive and upbeat about my great preparation and chance for the elusive big race win, but deep down I was really struggling knowing that my biggest asset, my ability to hammer the top runners on the bike and create massive leads, was just taken away. I am sure the runners were doing the opposite, and getting stoked on their improved odds of having a pack ride and getting the chance to decide the money on the run. I did what I could Saturday and felt really good and ready going into race morning.

When Sunday came around the weather couldn’t have been better, and after some good warm ups I was standing on the start line truly ready to put out a great effort. I think you are only able to have that feeling a couple times of year. When you know you had great training, and a good taper going into it and that you are truly ready for something special. HyVee was one of those days and as the excitement and nerves revved up, I was ready to throw down.

On the gun I had a good run into the water and immediately got some separation. I found clean water as I headed to first buoy and slowly positioned myself a little to the left to grab the feet of the lead swimmer which I assumed would be Amberger. After the first can, I settled into a good rhythm and enjoyed one of those swims where you are just going along for the ride. We weren’t going fast enough to really create gaps, but we strung it out enough that as we exited it was a big long line of 20 or so, and I made sure I got to the bikes first.

After a good T1, I was on my way, hammering from the first revolution of the pedals and even by the time I exited the park and hit the big road I had a gap. I did what I do best and smashed a tough pace early and by the time we hit the first lap I was up 20 or so seconds. I was gaining 20-30 sec’s a lap, but every time I made a u-turn I got to see the peleton coming down the road at me, and in the back of my mind I kept wondering would any lead be enough. When the same 2 or 3 guys are always at the front, you know that the guys in the middle and back are just along for the ride, as was the case here I knew there would be some very fast run splits.

I gave it my best shot. I threw down the best ride of my life on a flat course like that and put 1:25 on a group of 15 or so guys that although legal, were in a large peleton chomping at the bit to get running. I stayed in the lead until about mile 3, and then slowly was run down by the guys that were able to do a little less on the bike. I never really faded, I was just running on tired legs after fighting the wind for the whole 40k and ended up 12th.

People sometimes ask me why I don’t just sit in the group then, if it makes that big of a difference, and to that the reply is simple. I race to win. I know that I cannot out run Hunter, Rudi, and Brad in a straight up 10k. I need a head start, and thats why I ride so hard. If I had sat in I could have gotten 7th or 8th maybe, and my run split would certainly have been better, but there would be no chance of a win, and thats what I wanted.

I can’t take anything away from Hunter, and those guys, and hopefully if you are still reading this you realize that. I respect those guys abilities very highly, I just don’t have the same abilities. If the course didn’t change the results would have been different, both for myself and some of the other stronger riders. Unfortunately, though the course did change, and thats racing. I gave it my best, and can sleep soundly at night knowing that.

Am I frustrated, of course. Do I wish desperately that I didn’t have to wait another 362 days to get another crack at the “big race,” HELL YES!

Do I think I got cheated out of an opportunity for glory, and some life changing money, yep. Does dwelling on it help at all? Unfortunately not. A wise man once told me control the controllable’s. I don’t think weather falls in that category. Up next is the Lifetime Series finale in Oceanside, with maybe a stop in Galveston or LA before then.

On to the next one…



Good trip, tough race

This past weekend was the first time I had been in NYC for about 7 years and before going I had really been looking forward to it. I had lined up some good pre race clinic’s and talks, but mostly was just excited to be racing in a huge city and running in Central Park. Needless to say the race most certainly did not go to plan. After a really good swim, I led out of the water and executed the long run to T1 well enough to still be in the lead as we headed out on the bike. I made my way up a tight hill, got out onto the highway and made my pass of Ben into the lead about 5 minutes into the race. Then PSSSSSSSSSSSSS….

The single worst sound in all of triathlon. A flat tire. At first I did the quick look down at my tires to see just hoping that it was someone riding behind me, but as rough as the West Side Highway is, there was no denying my front rim was now riding on the pavement. I slowly pulled out of the way and just shook my head. I had gotten a flat in the same wheel the day before Minneapolis, so this was a brand new tire that had just punctured. In hindsight I should have had a pitstop on my bike, but as I found out later when trying to use one back in transition the cut was simply too big for it to hold. After the slow roll back to transition, I threw on the shoes and headed out for a run.

A flat tire retirement from a race is the absolute worst. You train so hard to get ready and then, its not even that you just had a bad day and got beat, but rather that you didn’t even have the opportunity to compete. Needless to say it was a very long flight home that night, but also good motivation to get back to work and get ready for Chicago and HyVee coming up in about 3 weeks.

On a more positive note I met tons of great people while I was out there for the race. On Friday I had the opportunity to speak with a group of VIP’s that were participating the Janus Funds Peak Performance Challenge. Then later that evening I did a classroom and pool triathlon specific open water swim clinic. I partnered with Imagine Swimming in NYC that is run by one of my good college buddies, Elliot, and we had a nice group of folks come out. Also HUGE thanks to Rudy Project, Nathan Sports, Blue Seventy, and First Endurance for providing awesome give away and raffle prizes for the crew of participants. It was fun to work with both young and old alike, and see the seed of triathlon planted in some young minds.