ZONE 3? NOT ME…

Ask Yourself

1: Do I feel pressure to bike or run the same loop at the same or faster pace/time?
2: Do I feel uncomfortable falling off the back on a group ride or run even though I am tired?
3: Do I feel pressured to be toward the front or at least finish toward the front on every group workout?
4: On a typical ride or run, and an unknown rider passes decisively, do I lose pride? Do I feel pressured to have to catch up to him?
5: Do I often go out for a ride alone or with others as a nice aerobic or recovery pace and it turns into the world championships?
6: Do I believe that riding less than an hour or running less than 30 minutes is a waste of time and not worth the trouble?
7: Do I feel riding in low Z2 Power on the bike is just too easy for me and is a waste of time?
8: Do I have to be 1/2 step in front of the person jogging next to me, even on an easy recovery run?
9: Do I begin and end any rides with sore legs? Do I have to meet a predetermined pace on all my runs?
10: Am I proud of my average speeds and my record of “climbs won” on rides, and believe that others really care?
11: Do I swim a pace within 2 seconds per 100 pace whether I am swimming a 600 or 3 x 200, or 4×150 sets?
12: Do I have to be the first one to touch the wall when swimming adjacent to someone I don’t even know?
13: Do I look at other swimmers in lanes beside me and create my own personal race with them, even though they are doing a completely different workout?
14: Do I think swim drills are a waste of time and when doing drills, can’t wait to get them done so push the pace on them?
15: Have I had another mediocre season with a specific reason for each and every single sub-par performance in every race?
16: Lastly, do I find myself in “peak” fitness 3-4 months prior to a key event, and workout performances trickle downward as the race approaches?

If you answered “yes” to any one of these, then you are at risk, and the more you answered yes, the higher your risk of another mediocre race. The zone 3 syndrome. This is part of the chronic over-training syndrome I see in many athletes I have trained with, and have coached.

I consider “zone 3 syndrome” a power zone 3 problem typically on the bike, but more of a pace oriented problem on the run and in the pool.  On the bike, heart rate is not useful as a determinant of this syndrome. This is because you can easily produce power in zone 3 and remain in heart rate zones 1 and 2, especially as you become fit, and even on long rides.

The Fallout
“Awesome” or “PR” workouts, then periods of several missed workouts due to fatigue.
Running slower or feeling fatigued in the water for sometimes weeks at a stretch, missing numerous key workout variables.
Cancelling workouts.
Inability to “go fast” for the short periods necessary as prescribed by the coach.

Some riders unfortunately, especially  ironman athletes, train like this week after week. The log looks great, yet they consistently run 10-11 hour ironman races when they have the physiology and endurance to run well under 10 or run 5 hour half ironman when they should be near 4:30.  They lose their podium slot, they lose their Kona slot, they may drop out. They always have an excuse that’s unrelated to training preparation. Even athletes who should break 12 hours in an ironman, yet race to a 12:45, 13 hour or slower. Pro men who race inconsistently ranging from mid 8′s to 9:30 or repeated DNF’s, and can’t figure out why the huge variation in performances. It effects every athlete, at every level.
“I was fatigued”, “too much salt intake”, “not enough salt intake”, “dehydrated”, “too hydrated”, “running shoes didn’t fit right” , “head cold race week”, “too hot”, “too cold”, “bike made funny noise”, “changed my bike position race week”…..do I need to go on with these actual excuses I have heard in the past? The excuses vary widely but never encompass the method of training in the several months prior to race day.

Know Yourself
So many athletes try for too much too early, or just try to shoot for the moon for a race in one giant leap instead of taking a few steps into the water first. Realize that maybe you should not be in “peak fitness” and feel like conquering the world…4 months from race day.

Don’t Be Proud
Be confident. I am hardly ever at my “race intensity” in workouts, and very few people have seen me race. I am a completely different person when I race. Much of this is because I am physically prepared, and race consistently, even with adversity. More importantly, I am emotionally prepared. I believe spending too much time in the “race zone” emotionally in workouts tends to burn an athlete out.

Envision
Now, don’t get me wrong, I am all about detail and creating a mental vision of the race in workouts, but that’s mostly in terms of nutrition and visualizing my goals during my TT training, run speed work, and key swim sessions. This does not mean I recreate the race setting as far as race intensity goes. My longest time trial on the bike was 50 minutes at 250 watts going into California 70.3 in my prep for ironman Texas in 2011. My normalized wattage for nearly every ride was in the middle to higher end of zone 2, and average wattage low zone 2. So, how is it possible with an average wattage of 190-200 in workouts and my best effort of 250 watts in a 50 minute time trial, that I was able to average 257 watts for 56 miles at California? If this seems impossible to you and you think I’m bull-shitting, then you lack the knowledge. If you’re a coach and don’t understand this, you should re-evaluate your skills.

Race Results
So, the zone 3 syndrome athlete tends to put too much into workouts, not  resting enough, and not really racing all out.
Just marginally competing ride after ride, run after run, and swim after swim. Then they lose their competitive spirit on race day, the day that counts. They lose the “snap” in their legs, the mental awareness that should increase during the race, but instead the fatigue sets in early.
This athlete can’t wait until a “3 week taper” or the upcoming rest week because they are chronically tired. When it comes time to do an interval in Zone 4 or Zone 5 power? They cant muster up the performance. Likewise, they hit power goals for the first 50-75% of an interval and then trickle off.  So, they don’t get much benefit of near-threshold and threshold training.  As a consequence,  they can’t generate consistent strength throughout their key race.
The result is a  race at  or perhaps only 20-30 watts above their “recovery ride watts”.
Trust me, it only gets worse on the run.

6 months of training wasted. Then, for the next big race…all over again.

Here’s a  piece of advice. If it doesn’t work for you, try something different. Something different doesn’t mean more work. Train in your own element. Stop lying to yourself and your coach by using your own created “don’t ask don’t tell” policy. Stop tweaking every single workout upward because of your insecurities as an athlete and mistrust of your coach.
Uncover your weaknesses, expose them, then eliminate them.

Save the racing for race day.

Horizons

Big congrats to Summit Athletes Aleck Alleckson and Garren Watkins. Aleck set his all-time personal best at 9:26, Ironman Hawaii couple weeks back, smashing his prior marathon personal best of 3:20 with a 3:16. To think…running was Aleck’s limiter and weakness when we began together 2 years ago. Aleck took his weakness and turned it into, arguably his strongest segment. Garren Watkins, of whom I’ve worked with now into the second season, who missed Kona by a few minutes at South Africa last year. Garren had the unfortunate bike crash couple weeks before Wisconsin and missed about 6 bike-run workouts the final 2 weeks and all of the swim workouts due to wrist injury and road rash. His first time back in the water was at IM Wisconsin. Garren gained his qualifying slot by his refusal to allow the negative events of the crash diminish his desire to qualify. Very proud of these two, and of course all my athletes…but especially these two who have gone above and beyond what I thought they were capable in their final races of the season. The good news for them is…neither has reached their potential.

The year has been uneventful. My injury at IM Texas left me temporarily disabled for the summer, thus cancelling my season progressively, the most recent cancellation Austin 70.3. I was encouraged last week at IM Hawaii when I was able to string together 4 runs during the week for a total of 14 miles. However, my back spasm that occurred on IM Hawaii race morning prevented me from workouts for another 10 days post Hawaii. I was about to lose my mind by Wed, 5 days later, when the sudden spasm would force me onto a knee. Now nearly 3 weeks later, the spasm is down to a moderate level and I can ride again. Regardless, this is the first time I’ve experienced something like this and I definitely have a new respect for those who live with low back issues on a chronic level.
So, I am hopeful with a month left before IM Cozumel, I can muster up some running to get to maybe a single 2 hour run prior to the event. As of now, running an hour this week with a back brace and 9:30 pace seems very slow, but I’ll only have to wait and see how it all pans out over the next couple weeks. I am confident if I can get a good month of running in before the race, I can jog into a 3:40-45 marathon there. With a solid bike split and average run, hopefully that will gain me the final Kona slot for 2012, and allow me to race “freely” at New Zealand and Coeur d Alene in 2012.

Unforgiven
It’s hard for me to express the depth of my feelings of those events that day. I was angry and frustrated, and continued to be for the next several months. This selfishness I suppose in inherent, but in other ways I’m correct as well. I should have been frustrated. I entered the medical profession to help people and that is the bottom line. This is self-evident in my desire to see those around me succeed, not only in sport, but in life. My life has been altered for the positive by several people in my past. My father, my highschool coach Dave Medley, my marathon coach Peter Maher and my wife Ann to name just four. These four hero’s not only changed my life but imprinted that desire I have to guide others on a positive path that will lead to success. So, contrary to what some may have said regarding my motives in helping others…they will not, and cannot understand, because they arent made up of the same stuff as I am.
This personality trait is probably what resulted in the guilt I felt from being so angry at something that was not only out of my control, but could not have been altered by anything I could have done. So, regardless, my anger, frustration, and unforgiveness has recently led to forgiveness.

Two Years Ago Today
I lost a friend. I still have some echos in my memory when I am alone on my bike, riding through the deep forest along the edge of the cascades, on the same routes Rob and I would ride. Those times we rode together and our personal discussions I won’t forget. Is it coincidence that Rob appeared in a dream I had last last week when I was sleeping on the floor in the only pain free position I could find? No, I believe this connection was developed throughout the week as I lived and worked in almost constant low back pain. This was something Rob lived with throughout life, only relieved by high dose anti-inflammatories, steroids and strong self-awareness. God I am so weak when I think of what he went through. So, it was this I think, that reminded me of my relationship with him. His chronic disease leading to nearly debilitating back pain, a prognosis of only slowly becoming worse, and no foreseable cure. His chronic depression that only rarely manifested itself, in that he kept it swallowed amongst his friends, frequently giving out hugs and a lot of laughs.
The thoughts of my past with Rob will not fade away, as there are just too many reminders. Rob taught me how to swim in 2003. He taught Ann how to swim in 2004. We rode alone together many times, ran, and drank together, when our busy lives allowed.
So yeah, when I was swimming the IM Hawaii swim a couple weeks ago, out alone off wide,  I thought of my first race there in 2004, which led to the awareness on why I was there. My friend Rob was one of the major factors that led me to my first race in Hawaii that year. Rob spent about 2 months three times per week walking along the pool beside me and coaching me along. My first long ride was with Rob. He invited me out with his teammates on Veloce Cycling. Rob stuck with me as I fell back on almost every climb. This was Feb of 2004, and by June I felt unstoppable as I entered my first IM at CdA, missing podium by 30 seconds but finishing well within the Hawaii slots. Rob gave me a huge bear hug when I returned from Idaho that week and I specifically remember his, “I told you you would do it” comment in my ear as his arms wrapped around me. His desire to qualify for Kona persisted and despite his chronic arthritic disease, he always had this in the back of  his mind. I coached Rob intermittenly thoughout the years, and in 2007 we both agreed that we would qualify for ITU Worlds for the following year. I remember sitting alone with Rob that following year, a few days before the ITU race, and discussing the future of our team, the direction, and our perceptions on life. Despite our polital and social differences, we understood each other well, and we knew this when we talked. Rob went on to have, without a doubt, the best race of his life that  weekend in his ITU race that easily converted to a sub 10 hour ironman. That was the happiest I’d seen Rob in awhile as far as race results go, and his confidence to make an attempt at Kona qualification was once again gaining momentum.
I didn’t see Rob much upon our return, as he later moved to Colorado for a new job. He visited his loved ones frequently though, and I saw him on occassion. The following fall, 2009, Rob, Grant and I with our girls, spent the weekend in Hood River for the Cyclocross series. Over beers that night and listening to good music, I thanked Rob for enhancing my life. I decided to do this because of the uncertain future ahead with Rob no longer living in Oregon. I needed to let him know that he was a pivotal factor in my relative success in triathlon and simply reminded him of that. I think he knew this because the three of us raised our beers and he looked me right in the eyes. So, I knew I got the message across to him. I needed to tell him this.

This was the last thing I remember saying to Rob. He was gone about a month later.

Closure
Rob gave me a thin leather necklace the week I left for my first Ironman Hawaii race in 2004, and on it was a bike chain link from the chain he used when he rode across America to raise funds for the Ankylosing Spondylitis Association. That 2004 is still my slowest race ever as a triathlete and was the most difficult to endure. I joking cursed Rob when I got back telling him that necklace gave me bad luck. Yet, still to this day, that is the most memorable race of my life because of what it took just to finish. So, I pulled out my original necklace from 2004, and wore it for Ironman Brazil in 2010, and have in each Ironman since. The necklace now has 2 bike chain links on it. The original one Rob gave me, and the one from his bike chain given to all of his friends at his memorial service in 2009. I enjoy that moment of solitude in every ironman somewhere in the middle of the marathon, when my body wants to shut down and my mind is tired. I felt this in Brazil, Kona, Arizona and Texas. It is at this point I feel Rob’s chainlinks bouncing off my chest, and it brings me back to center.

I think the anger and frustration in part originates from the lack of closure regarding his death in 2009.
I can safely say that all of his close friends probably had the feeling of emptiness and regret that they couldn’t help him. This I think was the primary factor that led to my feelings of regret, and anger at the loss we had all experienced.
In my dream last week, I awoke on the floor to a noise outside. I was alone and it was dark. I looked out onto the deck and with only the reflection of the moon, there was Rob, standing there looking at me through the window. I faded back to sleep, then awoke again and realized it was just a dream. I thought of Rob as I fell back to sleep, from our beginning in the pool in 2003, through our camps in Bend, the solo rides and the races. As I fell asleep, I felt Rob everywhere around me. I spent nearly two years over-coming the anger phase of his death, and it faded away in just those few minutes. I miss my friend. Such is life, and I am fortunate to have reminders to bring him back me in memory.

Horizons
The fact is that no one can possibly know what Rob felt and what he went through. His loss left an emptiness amongst everyone that knew him I’m certain, and it is still felt by his absence. It is human nature that we take things for granted, and become complacent with our lives and those around us. Why do we only realize this after loss.

I shed my anger a couple of weeks back and I am in a good place with Rob now. I am so happy that I was able to tell him how I felt about him that fall in Hood River, even though it may sound trivial. Rob greatly enhanced my life as well as many others around him. Regardless, there will be a new horizon every day. It’s difficult to over-come injury in this sport that we train all year and bank our fitness on a single one day event. However, with my injuries this year and in year’s past, you just move on and look toward the next horizon. We can’t predict the future, but there are some friends and family we can always count on. They will always be beyond that horizon despite adversity that we are living through in the moment. This should be remembered, and tell those you love that you count on them and they are important to you. Don’t live with regret that you didn’t tell them how you feel, and how they’ve improved your life, once they are gone.

Rob, it’s just not the same without you here.

 

Guaranteed

Congrats to Aleck Alleckson, who posted a 15 minute course personal best 4:22 at Lake Stevens 70.3 couple weeks back, getting off the bike first amateur, and finishing 4th amateur overall, his highest finish overall in a WTC event. Well done!

Good luck to my athletes in their upcoming ironman races:
Ryan Jasperson: Louisville
Eric Stimach: Louisville
Evan Deutsch: Canada
Tim Winestorfer: Canada
DJ DeAustria: Canada
Joshua Monda: Canada
Jim Zuba: Canada
Garren Watkins: Wisconsin
Bill Thompson: Wisconsin
Fred Doucette: Wisconsin

With the exception of one athlete above being injured, all of my men have the chance of gaining the elusive Kona slot.  There are many that would say that simply based on odds alone, the chances of this many athletes qualifying from a single coach of 25 athletes is pretty slim. Last year at IM Canada, 6 of my athletes qualified for Kona in this single event, and it is highly unusual for nearly every single athlete to have a great day.  I do believe in all of them however, and yeah…I think the odds are with them all.  If each executes well, solves potential problems that arise, remain patient throughout their race, and go deep enough when necessary, then they will have done everything they can. It is at this point one can confidently say they’ve given it all they’ve got.
I am confident they will give it their all on race day. However, there are no guarantees.
Most athletes that have the ability to qualify for world championships simply need to break that mental barrier. This is difficult to coach into someone because I can’t get into someone’s head at mile 16 in the marathon and guide them to that place they need to be. Finding your way to success is  individually driven. No coach can give you all the answers, and nobody can lead you to that place from which you need to arise. The level of pain and fatigue, the process of solitude, and eventual discovery has to come from within yourself.  When you’ve reached your potential, the fatigue, pain, and solitude simply disappear. You feel yourself as part of a collective that is self-driven toward the equivalent goal. This is what’s magical about this sport. When I raced ironman Texas, running on a blown up swollen ankle, as I began to jog, then run harder and harder…the sensation of pain faded away. This level of consciousness in a 46 year old striving to win his division is no different from a 30 year old pro trying to win overall. The connection is there.
I wish all of my athletes the best in their upcoming races, and hope all can reach their own level of success.  Like I told you all in our meeting on Sunday, when you are falling off the pace leading into the final 12 miles of the marathon, when you are feeling sorry for yourself, thinking about the heat, letting your mind wander…you have got to re-focus. You have got to find your way out. Once you do this, you will understand, and you will realize just how conspicuous it is, and how it was always right there in front you… that next level of consciousness.
Race to the best of your ability, and draw every ounce of energy from within yourself to the very end…then you will succeed. This, is guaranteed.

See her fall
With my recent diagnosis of a tendon tear, a ligament tear, and fractures as a consequence of my fall at ironman Texas…I wore a stabilization boot for 6 weeks, minimal swimming, and spinning every other day on the trainer in zone 1. This evolved after a month into 2 complete weeks of nothing. My repeat MRI 6 weeks after wearing my boot, and 10 weeks after ironman Texas revealed no change whatsoever in the diffuse edema in my Navicular, while the other 2 fractures have entirely healed. The tendon and ligament tear are not of consequence because in my strength testing, my orthopedic surgeon tells me I have enough compensatory strength to forego any surgery. However, the edema in the Navicular means another month of no running (or elliptical). The bright side is that I can ride “normally” outside, of which I began 2 weeks ago come Saturday. I have fallen terribly out of race fitness and completing 2 hours on flats resulted in a 2 hour nap last week. It’s getting a bit better after a few rides and last Sunday’s 54 miler with Ann was not too bad on me. Did 3 x 10 min TT in Z4 yesterday with Aleck of which I averaged my California 70.3 watts…uhhh and in that race was 2.5 hours not 3 x 10 minutes.…I’ve lost my race fitness.
This is relevant in that my wife had the entire year off in 2009 due to multiple stress fractures. I don’t know how she did it. We both love to run and looking back from where I now stand, and seeing her sitting on the couch every day I would return from a 16 mile run or 70 mile ride….I know how she feels. We don’t want to lose the addiction. We don’t want to go through the time it takes to achieve the level of fitness we once had… once we have significant time off, at this critical age when each year a little is lost.
Ann swallowed all of it that year, was patient, and was relentless in her treatment recommendations and therapy. I remember this well as it seemed for 5-6 months she was constantly involved in her treatment at home. She was discouraged yes, a bit depressed, of course. However, she maintained foresight and kept her mind on the goal of ironman Brazil in May of 2010, which would be her first Major race since Kona in 2008. I’ve had injuries of course, but having a stress fracture is different. You feel every little ache, and you become increasing aware of the risk of a full break if you push at all, and a full break results in a metal plate fixation, and probably a full year off.
I have the upmost respect for Ann, and fully understand her extended time off from 2009 and how difficult it is to have to cancel races like ironman Hawaii after racing so well a few months before.

See her rise
Patience leads to perseverance. Ann came back in 2010, at age 40, to race a personal best 9:48 on a much more difficult course than her prior 9:52 PR, finishing with a 3:19 run split that was the fastest women marathon of the day at Brazil.  She ran into 6^th overall that day, and after nearly a year off. She would go on to have a great season and be chosen USAT female masters triathlete of the year. The psychology involved in Ann’s will to succeed is something most, and I emphasize most, athletes do not possess. This is just plain fact. Thinking you have “it” and having “it” are two completely different scenario’s. I am fully confident if Ann had entered the sport when she was 28 instead of 38, she would be posting times well under 9:30 in ironman. This perspective is quite remarkable to me…she was 40, and many people compare her to women who are in their late 20′s. Her progress really is amazing to me
So, why, when winning the division and placing as a top amateur, out competing many pro’s would she want to stop a 4  year winning streak, and become a pro athlete?

I was told by a popular professional triathlete a couple of years ago when we were discussing the difficulty of attaining pro status in the U.S, compared to most other countries in which you simply have to claim “pro” , and using triathlon as a potential means to make money in sport.
I asked him jokingly, “when did you know to go pro, when you start beating half of them?”
His answer was quite simple. “No, it’s when you are beating all the amateurs.”

I smiled because I knew what he was talking about. It’s not necessarily out performing other pro’s, but it’s about challenging yourself.  If you become good enough in this sport to finish as the top amateur, break amateur course records…over and over again, then the point of becoming a pro is to increase your awareness, and to better yourself.
So, while Ann is over 40, why would she give up all the winning to maybe grab a top 10 pro position in an ironman and be tagged as a “slower pro”?
If you do not understand this inherently then you may not understand with an explanation, but I’ll try.
The reason Ann decided to become pro (which, by the way, she qualified in 2007 with her ITU world championship top Amateur performance), was not because she thinks she can race side by side with girls that are 10-15 years younger than her. Does this surprise you? Ann took her pro card because she wanted to challenge herself, derive a set of achievable tasks, as well as some improbable (but not impossible) goals.  She is simply satisfied with her performances as a top amateur for now. Outside of Kona, she has been undefeated in her division in each and every race outside of Kona, since 2006.  Some athletes  want to discover some things about themselves.  She may not have the success compared to her amateur performances while racing pro, but if you see it as a concept of only “winning” your division in races, then this may be one of your limitations as an athlete. Yes sure there is a point in life when you are aged to the point that all you have is the division to compete  (myself), but certainly if a person is consistently finishing in the top 12 overall then maybe they should not throw in the towel.  Competing with this sense of a long-term goal is something that many and athletes I’ve known, and coached, simply do not understand.  How much strength does it take to go from a top cyclist in your division and as an amateur, and finishing overall champion, to finishing in the lower half of the field? This is taking the road less traveled.  Those that take the easy road will, in the long run, be less successful. Ten years from now…Ann will not be sitting around the pub table talking the “I could have been…I should have been….” The fact is.  She is living without regrets.
I’ve never been so proud of Ann as I was last week at Steelhead 70.3, watching her compete out there by herself, while many of the amateurs drafted in large packs and yes the women are even more guilty than the men (due to the 4 second gap, TT start in pairs), and I know this because I saw them drafting in packs of men on the bike course, and let them know it as well.  Yes Ann got off the bike in last place, and then ran into 15^th…out running 7 pro’s 10+ years younger than her.  None this matters however, because her field of competition was 22 women, nobody else. Coming off the bike in last place, and watch her remain more focused than I’ve ever seen her on the run, clicking off 6:40’s on a hilly and technical run course was one of the proudest moments of my life with her. On her first lap completion I told her she was in 19^th…was there any notion of calling an audible and quitting? Was there a look of discouragement on her  face? No. She was focused, staring straight ahead and coming through the second lap in 17^th, negative splitting as she ran the final 5k, capturing a couple more and finishing 15^th. This strength of character is not found in many people. The complete focus and remaining entirely on the race plan is exactly why she should be racing with other pro women, even those far younger. Ann’s success at Steelhead will carry her into Wisconsin in a few weeks and regardless of the outcome, from this she will rise, and grow.
This…is guaranteed.

Ann races to 6th fastest pro run split at Steelhead 6:40 pace

So it goes
For me, I have cancelled my only other race prior to Kona, Timberman 70.3 and will cancel Kona. Standing on my foot spectating for a few hours at Ann’s race last weekend showed me I am not ready. The deep aching in the mid-foot is my Navicular, and the edema in the  bone is undoubtedly unimproved. I may attempt to begin running in October, a week before Kona. If this goes well, then I’ll race Austin 70.3 a few weeks later in order to gauge my bike power fitness going into ironman Cozumel in November. My 4 month span off after ironman Texas was the result of my unwillingness to allow adversity to over-take me.  With 5k to go, running steady 6:50 per mile pace and my high overall placing in a strong pro field…I simply was not going to walk it in. Was it worth it? Does this even need to be asked?
I can’t foresee the end result of this injury, but I have to remain realistic and try to keep my head high. I will likely start the swim at Kona, as I am still registered in the event. Will I ride? Who knows…every race at Kona has been a learning experience for me. So, I may learn a piece of information, or encounter some new adversity I will learn to overcome during the event. This may help me in the future, when I plan to push for a high M50 finish there in a few years. I will just take these things day to day. I may use the week in Kona  to gain some much needed quality miles on the bike in order to prepare me for Cozumel as well. This option is still being considered.

I have to thank my athlete Bill Thompson for giving me the idea. My plan is to learn how to mountain bike this winter and race some Xterra, in hopes of gaining a future spot  for Maui if I don’t break my legs. Doing the “double” (IM Hawaii and Maui Xterra) would be fun and challenging, esp with the only 2 M45 slots available in the regional Xterra events. However, Bill brought up the “triple”, adding Vegas 70.3 worlds to the mix and this really got my mind thinking. Regardless, gaining a Vegas 70.3 2012 slot at Austin October 21, then gaining a Kona slot for 2012 at Cozumel in Novermber are my immediate goals for the end of my season. The hope is that I can go into CdA in June with my slot and go out with some specific goals and not have to be concerned on the Kona slot. As well, qualifying for Vegas as early as possible will allow me to take some time to learn how to ride a mountain bike this winter and spring, and subsequently race a couple of regional Xterra events. Male 45 carries 2 slots to Maui championships in Xterra. What are the odds of someone who has not, and can’t mountain bike…grabbing one of those 2 slots in a regional qualifier? I think the odds are very slim at best. However, I am not interested in what I can do…it’s what I can’t do that drives me.  You can dream of your accomplishments, or you can wake up and actually do them.

As far as my injuries go, year after year, I’ll keep collecting the scars, and I’ll become stronger. I would rather this then not be there at all.
So it goes…I’ll try to begin running on grass here shortly since I have been off nearly all summer. I’ll begin the cycle of gaining strength on the bike again as I start working with Olaf Sabatschus again next Monday.  If I decide to start the swim at Kona, who knows I may ride. All experiences lead to potential gains. This, is guaranteed.

The Wall

Ironman Texas May 20, 2011

I can’t thank enough, the love of my life and training partner Ann, for being on the course with updates, and just being there for me. She was spot on where she needed to be and her encouragement as well as presence were invaluable.
Thanks Coach Olaf Sabatschus for your guidance and your >20 year knowledge in ironman racing and training that you have translated into successful coaching. You are a diamond in the rough my friend.
Thanks for the text’s and words of encouragement race week. Knowing some members of my family are watching via internet, as well as friends is always beneficial. My big brother Chuck and wife Wendy, niece Ashley, my parents, and life-long friends are there with me in spirit, and that’s important. Aleck Alleckson, who I trained with side by side for the past 6 months in preparation for this race…thanks for driving me to be the best I can be when it counts, on race day. He and I have now raced Cali 70.3 and IM Texas, both finishing within a minute or two despite having completely different individual strengths in the sport. This is not by chance…we’ve managed to increase each others weaknesses while maintaining our strengths, and I believe this translates into being on our “A” game on race day. Not in some random workout…but on race day.
My trash talk going into the race was purely out of gest and we have to have fun in this sport or it gets a bit old. I knew this race would be less competitive being the inaugural event (for amateurs…the quality pros of course showed due to this race giving the highest prize purse at 100k, of any ironman other than Kona). Regardless, I don’t look at race rosters going into races. It simply just doesn’t make a difference in my game-plan going in. I enjoy seeing how the race unfolds in “real-time” as I am in it, and making some decisions on the fly rather than with some pre-existing knowledge of whom is there racing with me. So, having some fun talking shit about my competition was purely off the cuff. I know how difficult these things are completing 15 now, and I know anything can go wrong that is out of my control on race day. However, I will say…don’t confuse confidence with cockiness. I am not cocky…but I am confident. I went in to win the division and I knew if I had a consistent race I would be competing closely with the leader(s).  I was never considering second, even though the leader was 30 seconds in front of me for 13 miles of the run, and I had no idea who was coming from behind. Of course I could have finished much worse, even began walking…but that is not part of my mind-set during the event.

The Course
Swim: Certainly not fast. No wet suit and the 700  meter length narrow 4 ft deep canal to the finish was similar to a washing machine. Strong swimmers such as Aleck excelled in this environment. Weaker swimmers such as myself have to struggle a bit.
T1 and T2: Fast and organized.
Bike: Course is more hilly than touted at 1600 ft ascent. My altimeter matched others I talked to in the race at just over 2300 ft ascent, in about a 50 mile segment of the course. Not significantly challenging, but not lightning fast either. The vast majority of hills are rolling and staying in aero position is required. The shifting of my gears was almost constant for most of the race due to the undulation. Wet black asphalt on sharp curves resulted in a few accidents. Rough chip seal and road repairs were as expected, but not that bad. The nasty headwinds touted at the pre race meeting were only for about 30 miles and only at 15 mph or so. The harsh headwind coming in the final 8 miles we had all week, 25 mph or so..calmed to maybe 10 mph..so quite normal conditions. Nothing extreme weather wise.
Run: The Achilles heel of many in the sport. You can ignore the race information that states, “shaded run on trails in the woodlands”. There is maybe a total of 30 minutes of actual shade, and 3 hours of open exposed direct sun. The course is technical with alot of turns, negotiation of several curbs and ledges, etc. The crowd however was spectacular for me and there were no real “dead areas” on the run course…there were spectators everywhere. The humidity and heat killed many people’s races here and you had to run smart to do well. I was passing hundreds walking in my third loop. I passed 6-8 pro’s walking, and moved from 10th amateur to 5th by passing 5 M30/M35 guys that were slogging at 10 minute pace the final lap. Had these guys had more normal races, my amateur placing would have been quite normal for me, as I’ve finished in the 10-15th amateur placing in several ironman races. This one was higher due to the luck of a few guys bonking ahead of me…which is unusual to have such a high percentage of guys toward the front slow down so much, but it is what it is.

The Good: Consistency. My 4th ironman race placing in the top 30 overall. My highest amateur finish at 5th. My second Division win in a WTC ironman event. My 7th consecutive Division Podium  finish (top 5) in ironman events other than world championships covering 3 age divisions. In fact, Ann reminded me yesterday that I have only missed a division podium in one non-Kona ironman…my first at CdA in 2004.

The Bad: Whoa…my swim at this race was about 90-120 seconds slower than I thought it would be. Lack of a wet suit hurts us non-swimmers a bit and definitely put me at a bit of a disadvantage. Swimming a 1:06 was my 5th slowest swim ever out of 15 ironman races, including Kona. Complete perfect races rarely occur.

The Ugly: My chronic right ankle instability (courtesy of IMAZ in 2010) haunted me for the second race. The chronic aching of my tibiotalar joint starting at mile 16 was not unlike my long runs this year, in which my joint would ache at about the 2 hour mark. However….rolling it off the edge of the sidewalk at about mile 23 and re-spraining it was completely unexpected and my error in judgement.

Vision
I had a vision a week after finishing California 70.3 with nearly an identical time as my athlete Aleck Alleckson. Our power on the bike in that race was nearly identical, and our heart rate on the run as well. In the workouts after that race,  it was uncanny how our bike wattage and run heart rate parameters were almost identical. It became almost a game to me, asking Aleck his power on the bike rides,  time trials,  and HR during runs, and nearly each and every time, we were within 5-8 watts on the bike and 3-5 heart beats on the runs. This was not that unusual to me in that we trained greater than 80% of all workouts together this year, specifically for the Texas event.
One morning during our final big week of training a month out, I woke up and thought…well, Aleck needs to get to Kona…I’m already there. So, I anticipate he will be at least 5 minutes ahead of me out of the water, and if I can bike smart I can push to catch him by transition, then pace him out on the run.
I told Ann this that week, then told Aleck a week later. To me, I was certainly willing to push the bike in the final hour if all was going well, catch Aleck, and run with him as long as I could to keep him on pace and controlled…”teaming up” so to speak against his competition in the M35.
This worked out for me as (who I thought was) the leader in the M45 caught me on the bike at about mile 70 during the long stretch in the headwinds. I was biking alone for about an hour when he passed in a group of 4 guys. This group I can’t complain about because they were, like the pro’s, biking legal distance apart with the exception of the small upgrades in which they would accordion together a bit closer for a couple of seconds then break off again. I mentioned something to two of them as I passed the group that they better be careful. Trouble was, that for an hour each time I would pass them, on any slight down grade they would pass me back because I was using each and every down grade to sit up on my seat and stretch my low back which was aching and very close to spasm. I decided I needed to sit up and use downhills as a few seconds to stretch in order to prevent an event to my back that could put me out of the race.
The 3rd M45 finisher at the awards Shawn Bonsell mentioned this to me. He told me he was thinking I was hurting because I was sitting up and stretching on all the downhills when he caught me.

Is Their Anybody Out There?
Every race I’ve done where I am racing the final 3 hours up toward the front of the field is extremely barren. I mean…there just aren’t any people to catch, and those that are there…are spread several minutes apart. Sometimes on the bike I am thinking, where the hell is everyone? I thought for a minute this past weekend I may have made a wrong turn on one long stretch because I rode about 10 minutes, nearly 4 miles and didn’t see one person…not even volunteers.
I passed maybe 10 total guys in the final 2.5 hours of the bike at Texas….so, just being able to pass  someone and say, “hey man nice day” as I pass…and as that person passes you awhile later and gives you a nod…its nice in a way. To stress the point, there is nothing wrong or illegal about coasting 5 seconds as you ride up on someone from behind, and enter their draft zone. You have 20 seconds to pass. I use this to my advantage and advise my athletes to do the same. Each and every time you can get a “free” 5 second coast from passing someone in a race will add to your strength at the end of the day. This is totally legal and a race strategy I’ve used since I raced my first race at CdA in 2004. In fact, everyone reading this should realize in my 15 IM and 40+ HIM races I have never received a penalty. Why? The answer is stupidly simple…because I don’t draft AND I don’t even put myself in a situation where there is even a question of a draft, or block or other penalty. This is so plainly simple and obvious to me…as well as Ann who has never once received a penalty in any of her races…ever. So those of you who see my 4:50 bike splits (3 times now) before you jump to a conclusion out of disbelief because of my age or whatever…forget my time…look at my wattage. I rode 260 watts at IMWA in 2007 in 35 miles of headwind, 226 watts at IM Brazil last year with at least 12 turn-arounds on the course and 2000 feet of climbs, and 223 watts this past weekend at IM Texas on 2300 ft of climbs and about a 30 mile stretch of headwinds. How did I bike the same time with less power at Brazil and TX compared to WA? It’s about power to weight ratio. My Scott Plasma is at least 2 lbs lighter than my Queen K that I was racing on at WA and my race weight was 3 lbs lighter. This translates to covering the same distance utilizing less wattage….I’m on a rant….sorry.
Regardless, it’s the wattage, not the speed that is the target for me. Although certainly looking at a race data set in retrospect, it’s fun to see the 23.1 mph speed that I maintained over a 112 mile distance.

Time To Go
So, as we entered the rough stretch of chip-seal, near mile 90, I began my push. The next long road off the first turn I could see maybe a mile up and the road, maybe 3 minutes or so. There was a guy about a minute up, then one more person way up in front of this guy who was barely discernible,  who looked like a vague orange and blue dot on a red bike. I was certain this was Aleck. I looked behind my back and saw Shawn (M45 2nd) about 30 seconds back. Time to go was the exact thought in my head as I pressed my lap split on my power meter module and rode off.  I didn’t really pay too much attention to power in that I capped myself at 235 watts, and was completely uncertain if I could hold this for an hour in my attempt to catch Aleck. It’s difficult to explain the intensity both mentally and physically when you begin pushing hard at the 90 mile mark of a 112 mile time trial. The fatigue in the legs, my heart rate moving from low zone 2 to zone 4, the rapid breathing…all of which are potential deadly signs in an ironman. Looking at my speed the final 54 minutes and a distance of 22.09 miles….24.1 mph. I passed one single person in this final hour, which turned out to be the actual leader in the M45 I think. My pass was decisive and brisk to the point that he didn’t attempt to hang in my sights.
The final push in the last 11 miles on my power profile analysis software and Garmin showed 24.6 mph….which I felt because my legs were burning to the point that I had to take short 3-5 second breaks from pedaling to clear the fatigue. This was beyond my push in Brazil and I have never in my 7 years as a triathlete pushed this hard on the bike at the end of an ironman bike segment. However, as I approached town, there was Aleck about 30 seconds ahead of me. As I dismounted the bike, I saw Aleck running ahead of me to his T2 bag. “Perfect” was my exact thought.

The Thin Ice
Think of final race preparation as creating a layer of razor-thin ice. You need to cross this with precision, foresight, and remain centered in thought. Athletes create cracks in the ice in their preparation leading up to the race, during race week, and in the race itself. Those with the least number of cracks in the ice will have the better chance of not falling through. I was smooth as silk going into this race, even though I actually peaked a couple of weeks back as stated in my blog then. However, a peak can be sustained for a few weeks for certain if you know you are peaking, and take measures to prevent over-stepping in the weeks leading into the key event. I created a few cracks in the ice upon initiating the plan of an attempt to catch Aleck in the final hour on the bike. Certainly this was a risk. However, I had no pre-existing cracks in the ice and I was able to remain stable despite the push at the end. My short taper, pre-race preparation, and high level of rest during race week left me in this state of confidence that I could take a few chances out on the course and get away with it. Athletes who create numerous cracks in the ice only set themselves up for difficulty and face a high risk of a terminating event occurring if only a minor set back ensues during the race. The more prepared you are, the more you can recognize which details are important and target them, the more likely you will be able to handle difficulty. This is one of the major differences in consistency in training and performance amongst most athletes.

Run Like Hell
This was perfect! I had to urinate in transition which held me up a few seconds, but as I ran out Aleck was there 5 seconds in front of me. I yelled, “dude I’m coming man!” I  Ran up to Aleck at 6:30 pace for a minute then we settled into our 7:40ish target. This was just a little too fast then I had planned by about 5 sec per mile, but I knew that this was Aleck’s goal pace at least to mile 16 as per his pre-race plan.
At mile 2 the M45 I passed toward the end of the bike ran by and greeted us, then ran up ahead. There was never an inclination to move ahead and challenge him this soon. This guy was running like hell at low 7′s in an ironman, and I firmly believe there are not many M45′s in the U.S. that can lay down a 3:05 marathon split off a sub 5 bike…in hot humid conditions such as these. I was betting this guy was not one of them,  and let him go. He got as far as 30 seconds in front of us, then remained there. After a mile or so, I could still see him ahead, and I was certain he had already slowed to our pace of 7:40′s, so it was then I knew it was only a matter of time.
Patience
is a statement I made on facebook a couple of days before the race. I thought of this while watching the M45 leader for 12 miles run up ahead of us. I wrote this statement on facebook, full well knowing only a few of my athletes would understand what I meant. In the marathon of an ironman, patience is the prime objective, and having the foresight to full well know a bonk is a high probability, it’s not wise to stress the patience here. I have said too many times to count in past blogs, that in training, it’s more difficult to remain behind someone than in front. It’s easy to hammer up the hills and hammer out of your zones in speed work in order to be out front. I mean, anyone can do that…just hammer. However, having the patience to exert a controlled effort in training..all the time, will train you eventually to acquire this strategy in racing. So, with the M45 leader ahead of me, and now running the same pace as me…I knew exactly where his limits were. However, with me behind him, he had no clue what my limits were, or how I felt.
Mile 8, Aleck and I kept running stride for stride, the M45 now 10 seconds ahead and a M35 in Aleck’s AG about 30 sec ahead. It was awesome to run through the crowds as teammates side by side and dozens of people yelling, “go shoes!” and “wow look at those guys’ shoes!”. Running in brilliant orange and blue shoes with matching uniforms and visors/sunglasses…and being up there toward the front of the field was one of the coolest things I’ve ever encountered in an ironman.
Mile 14, we come up on the M45 and pass. I won’t disclose my personal race strategy here, but suffice to say I was confident in this pass because we never picked up the pace and in fact were slowing. He came to us. Somewhere a few minutes later, Aleck’s M35 3rd place competitor came to us, and we passed.

Comfortably Numb
I have never raced an ironman without the knowledge of what is inevitable. Running 7:40-7:50ish was so deceptively easy the first 16 miles, until the open exposure in the sun begins to take its toll. The insidious dehydration, basically losing more fluids on the run than you can absorb from replenishment leads to the eventual weight loss beyond 3% of body weight, in which every percent thereafter can lead to a 10% drop in performance. The low vascular volume leads to increase in core temperature, which leads to even more rapid loss of plasma water, exacerbating the condition. It is critical to keep the glucose flowing in its simple most rapidly absorbable form. It is critical to keep the low dose sodium going as well, just enough to prevent the rare event of hyponatremia, but to enhance the absorption of glucose and increase water retention. Knowing all this, yet still the bonk ensues.
I passed Ann somewhere, I don’t know where but somewhere around mile 17….as I was running alone about 30sec up on Aleck as he fell back a bit. I tried to tell her I was bonking, but a barely discernible whisper came out. I felt weak, tired, and depleted within a short span of 2 miles. I recognized this and again told myself to maintain the nutrition plan, do not deviate, and to keep the losses to a minimum. My mind is blank and only focused on moving forward.
But regardless, there is was, the proverbial wall. This conscious haunting barrier that remains present and unrelenting. Mile 18. “Hang on…keep the stride short…ignore the aching in your ankle”. I remember this but the rest is blank.
Mile 19. Somewhere Aleck passed me as I realized my shoe was untied and slipping off because it was saturated with water and urine. I quickly tied the other shoe of course while I was stopped…to prevent a second stop in case the other shoe string was loose as well.
Mile 20. “Aleck is right there…gotta be 20 seconds..just run 1 mile and get up there, then it will be easy”. Mile 21, I look down, my HR is now in high zone 4, my stride feels better, and I feel myself breathing. Deep breaths are beginning to predominate over my shallow struggling breaths. Aleck is 10 seconds, as I stared at his back. I look down and I am at Z 4/5 jct and starting to roll.
Mile 22…running directly behind Aleck and as I come up on him, “dude I’m here man…let’s go, its only 30 minutes…”…”man if I see that clock ONE SECOND over 9:30 then I’m waiting for you so we can finish this thing together…”
I look down, 7:20 pace as I awaken and begin to race. Zig-zagging through 3 a -breast walkers on narrow winding course. “on your right”…”on your left”…”coming through the middle!” were three variations of what I was yelling depending on the opening I saw as I approached other racers.
Mile 23…racing down a hill toward the canal I yell “on left” as I approach 3 from the Mexico Triathlon team, all walking on the right side of the course. As I approach the furthest on the left hears me running up and steps to his left right in front of me. I braise his shoulder as I step left and off the ledge of the sidewalk. I find myself yelling “FU**” as I fall to the ground and the pain shoots from my right ankle right up my shin. Are you kidding me? I pop up and walk with the help of one of the team Mexico guys and they ask if I’m ok..I don’t reply I just start hobbling forward. 5 steps…10 steps…sore to take off and land on the mid foot so I go to my toes and this is relieving. Within a minute I am racing again and feel nothing as I pass mile 24.
I see Aleck approaching from the other direction as we turn the last turn-around and I felt so relieved because even though a while ago he looked like he was ready to crumble. Yet, now….he was running hard! My thought was, “Aleck is in his zone…excellent!”
As I pass a large crowd along the canal, everything was a blur as I looked left to the canal, dizzy…then forward. I hear, “go shoes!” from someone who sounded like they were yelling from a tunnel. I feel no pain. I feel no weakness….I feel nothing except forward motion. I look down…heart rate top of zone 5…6:52 pace….comfortably numb.

The Wall
I can’t explain these things on a physiologic level. Sometimes racing is from the subconsciousness, and we draw from strengths we didn’t know we had. I have smacked into the wall in each and every ironman from the beginning in 2004 though. The height and thickness of that wall has varied depending on too many variables to count. Brazil the wall was extreme as I ran 9 minute mile pace for 8 miles. Kona 2004 the wall was 10 min pace for 10 miles. In Texas the wall was 8:40ish pace for 4 miles. You can’t predict the severity or duration. However, you can prepare yourself and keep losses to a minimum.
I was in the gym at All-Star fitness center last year and met a guy who was discussing “Cross-Fit” training with me. He told me, “man…I’d love to see some of you triathletes workout with us…I don’t think you could make it over our wall.” My reply to him was, “dude…you want to climb a wall? Do an ironman…that’s a wall”. He chuckled, and I laughed as well.
Climbing the wall? It’s not impossible, and not improbable. Just finishing…you’ve made it over your wall.
However, I didn’t climb any wall on Saturday. I tore down my wall. This, no matter how old you are, and no matter what your level of competition…
is racing.

Ockham’s Razor

Congratulations to Summit Performance Athletes competing in California 70.3 April 2, 2011.
Aleck Alleckson, M35 16/435 racing to a 4:34,  posted a course PR of 11 minutes and an all time run PR of 1:30
David Ciaverella, M45 6/308, 4:34 and a 15 minute course PR on 4th time racing the course
Evan Deutsch, M35 33/435 set his all time PR at 4:49
Thomas Wood, M45 31/308, 5:04 Raced 2 weeks after Boston Qualification at L.A. Marathon
Bob Rakoz, M45 43/308 raced to a 5:13
John Mozena, M55 16/77 All time 70.3 Personal Best of 5:26
David Lowe, M60 9/37 raced to a 5:49 to over-come his race week and race day illness

New Orleans 70.3 April 16, 2011
Bobby Korkow, M25 18/204, 4:01 (Converted race to Duathlon), PR bike 2:28 and run PR

St Croix 70.3 May 6, 2011
Thomas Wood M45 14/44, Good race considering a marathon, and two 70.3 races in about 6 weeks!
Also, congrats to Counterpart coaching Mitch Gold M40 2nd (Kona slot), and his athletes Stacey Stern F40 2nd (Kona slot at Cali 70.3) as well as Mike Montgomery M40 1st (Kona slot)

I was asked by someone…probably the 10th time in the past year, “how the hell do you hold down a full time job, race ironman, and coach 22 athletes”. Well firstly, I have decreased to 22 from 35 last year so I do know…or recognize… my limitations, and last year was just too many. However, 22 seems to be a solid number in which I can not only personally write individual programs for week to week….but can pattern each week based on each athlete’s personal work schedule, vacations, races etc. It struck me when I was asked this because my answer was the same as usual…”well, my job is easy and I can write a few schedules every day while I work”. Well, the fact of the matter is that I haven’t taken a lunch break at work in over 3 years. I write 2-3 schedules during my lunch break and just snack on small nutritious foods throughout the day. Yes I could get in my 5 mile run, even a 15 mile ride or short swim over my lunch periods. But, I choose to partition out this time to coach others, and not on myself. This allows me to get about 12-15 schedules finished for the week and I do a few on the weekends and then have time to download power data,  text, call and email athletes on a continual basis as questions or issues arise. So, it’s quite simple…it’s about choosing how I want to organize my free time.

Parismony
Ockham’s insistence on the use of parsimony (we might call it minimalism) in thought resulted in some later writer’s invention of the term, Ockham’s razor. Among his statements (translated from his Latin) are: “Plurality is not to be assumed without necessity” and “What can be done with fewer [assumptions] is done in vain with more.” One consequence of this methodology is the idea that the simplest or most obvious explanation of several competing ones is the one that should be preferred until it is proven wrong.
Simply stated, given several theories or scenarios to explain a scientific concept, it is typical that the one that provides the most simplistic explanation is correct.

My no-fee nutrition (thanks Jorge Villavicencio for securing a great conference room) lecture given here in Portland a couple of weeks back had a reasonable draw, 45 athletes, as did my follow-up more private lecture to a few pro’s and coaches in the area another 16 athletes. I discussed the Evidence Based science of sports nutrition as I spent about 2 years writing my article consisting of 46 reference research articles spanning the past 2 decades on the topic. Simply speaking, all the bull-shit out there on supplements and other additives to a substrate to “improve exercise” is primarily funded by companies selling a product. Even if this means funding 4 or more “research” studies, then publishing the one study that vaguely suggests some conceivable benefit….were covered. In all this muck of product sales and pseudo-science, Ockham’s razor applies: Glucose, Water and a minimal amount of sodium. These are the three agents that will improve your performance, if used correctly. Too much will have you walking, and too little will have you bonking. The answer lies somewhere between, and yes, it is the most simplistic explanation to exercise performance. Provide your body with the rate limiting agents in exercise, and you will succeed.

It’s  just sad the some still fall for the snake oils and ergogenics, and of course that  magic bullet that others claim will improve our performance.  Google “multivitamins or multiminerals and performance”. You’ll get the first 10 hits on the advantages of potassium, calcium, B12, Niacin, etc etc…and the source is invariably a company selling the product. This is rule one in science: do not accept data from biased sources, or sources that have financial gain off potential results. Sadly, this most basic concept in research has been lost in the sport of Triathlon. I have specifically heard from a top pro in the sport that he has taken 500 calories per hour in an ironman. Another pro I specifically heard at a pre-race meeting state she has taken 1000 grams of sodium per mile during the marathon. This is complete bull shit and it demonstrates the lack of education so prevalent in this sport.  Well, I specifically asked the first pro what he was taking during the ironman of which he stated he took 500 calories per hour on the bike. 1 banana every 45 minutes is not 500 calories per hour I soon discovered upon hearing his explanation.  In fact, he was taking about 200 calories per hour with this strategy which although is on the low side, it is in direct concordance with the repeated research on how quickly world class endurance athletes can uptake glucose into muscle from plasma and produce ATP for energy. Not absorption from the bowel, but actual uptake into muscle from plasma from free blood glucose.
1000 grams sodium? Well, I laughed and got up and walked out on the pre-race talk when I heard this. This was obviously a “drama statement” by this pro who lacks any knowledge of physiology and nutrition. Unfortunately,  I wonder how many athletes took even a morsel of this advice, and ruined their race.
Not only the lack of education, but these pro’s specific lack of even knowing what they were even taking in during their races is a prime example of the myths in our sport.
Sorry to disappoint you.
Hope is not lost however. Educate yourself…and thrive.

Ironman Texas:  prelude
So, I began thinking about Texas in a more serious matter about 2 weeks back. Thus far the season has been focused on this as my key race of course. But, I tend to purposely not think or dwell on my upcoming races. I go out and do the work necessary to prepare me for the training over the month preceding my key race. California 70.3 was a test for me in that it’s always good to race a bit before an ironman just to get into the swing of things again. My fitness for Cali was maybe about 85% so I was happy to set a personal best on that course by nearly 15 minutes after 4 total times racing there. My watts were 7 higher on average than my watts at New Orleans in 2010 (my course record still stands…for one more season), which was about the same time frame before ironman Brazil as Cali is before Texas.
The more encouraging thing for me is the wattage I’ve been putting out over the past week, now 2 weeks leading into Texas is significantly better than pre-California. Meaning…yes I still engage in the seemingly relentless time trials in power zone 4…but…my heart rate has taken a significant dive downward at the same wattage. Yesterday’s 3 x 15 minute at high Z4 left me with an average heart rate in mid z2 and a max heart rate at Z3/4 junction the final 2 minutes of the third interval. Likewise, my running has leaped about 10% to the better side since Cali. Running 10 miles in about 70 minutes with athlete Aleck Alleckson last week with an average heart rate of 116 is very promising. How we felt is the key however, chatting the entire run. The important factor is not just the heart rate lowering over the past couple weeks, but the rapid response of my heart rate. Running long 18 miles last Sunday with Aleck, we engaged in numerous intervals throughout the run and with a base pace of 7:30ish and heart rate of 110-114, within 30 seconds of each interval my heart rate would climb up into the high 130′s (Z3), then stabilize through the interval. After the interval, my heart rate would rapidly fall back into the base line rate within about 30 seconds as we backed off to 7:30 pace. Aleck’s response is nearly identical to mine. In fact I would ask him periodically on our last few runs and rides together what his wattage and heart rate are…and each time they are within 5 watts or 2-3 beats of mine. This is an extreme adaptation for Aleck, especially the heart rate, compared to his prior years.

Adaptation
occurs along the lines of Ockham’s razor. These rules apply in that we are repeating what we have done in the past, the simplistic pattern of training with the hopes of achieving a peak on the correct weekend. The week to week pattern of relentless training in January – March and into early April without over-extending ourselves early in the season has resulted in the high level of fitness now. The ability to mentally withhold throughout the early season and having a mindset of being as precise as possible in all workouts, regarding pacing, wattage, etc will lead to high fitness later. Those who cannot gain this foresight, knowing that a high level of work cannot be sustained over many weeks will typically be in fantastic shape for smaller races, or within a time frame a month or 6 weeks from their key ironman…but will then trickle off and over-step their peak fitness going into race day. Of course I’ve done this myself…but it’s not the mistakes, it’s the ability to learn and adapt from those mistakes. More importantly, it’s about having the ability…or having a coach with the ability…to recognize if and when a mistake is even being made. I believe there is a reason that I’ve helped 14 others get to ironman Hawaii over the past 4 seasons, and these athletes saw an average personal best by 42 minutes in their ironman to get there.  I’ve coached many who haven’t qualified as well, but have also seen 26 ironman personal bests by those along the way. The simple reason is their committment to a program that is proven both subjectively and scientifically. It’s that simple.

Regardless,
its a simplistic pattern. A pattern my coach Olaf has been training me with for now the 5th year. I’ve seen minor tweaks but no significant deviation from the methods in which he taught me back in 2007. The principles are similar, the methods still lead to strong performances at the proper time, and most importantly…follow the guidelines of Parismony.

I could easily over-shoot my peak fitness right now, at which I am probably about 10% more fit then I was a month ago at Cali 70.3, but the key is to hold this for 2 more weeks. This will require my willingness to not give in to the temptations of testing myself by over-stepping my coach’s suggestions for me. My resisting the urge to do that extra set in the pool, tweak my watts up, or increase my pacing on the runs just because I feel great in each and every workout.  There’s a reason I did not race at my peak race weight at California last month. There’s a reason I am 5 lbs lighter now, and will be another 1.5 lbs lighter the week of Texas. This is purposeful, and the pattern that leads me to peak going into my actual key race. This, and the other techniques I am engaging in all lead to (or hope to lead to) a peak performance on key race day…not 6 weeks prior in a test race. These patterns of race prep are deliberate, and typical. Nothing new.

I have had many athletes who have not reached their potential. I have discussed this with them in the past and within a minute or so, I realize they deviated from the plan in some significant pattern that they themselves don’t even recognize. Whether it’s nutrition, recovery, hydration, or workout specifics…it’s nearly always the same. Part of not giving in to that voice in our heads that tells us to do more, or selectively ignore advice that is scientifically sound…it what makes a great athlete. Either an older amateur, or a young elite…the difference is nominal. Each will fail at reaching their potential by not following sound principles.

The answer
is simple, straight forward, and obvious  as Ockham would put it. Trust in the guidance that has been effective for me before. Repeating the formula that works. Not so good races occur of course, as do injuries and sickness. However, knowing I followed the means to the end is satisfying.

Olaf Sabatschus Winter Camp, Canaries, Final Days

Turn off your mind, relax, and float downstream….you are not dying

-Lennon

The ride to LaOlivia
This is my favorite ride on the island, even better then the views at Bentacuria. The headwinds of 25-35 mph directly in our face for the trek out continued the entire 38 miles to LaOlivia. The total ride is 81 with a longer route of climbing on the way back. We again began with group 2, of which the higher numbers of riders could help with some drafing.

Heading out with bike group 2

Heading out with Uwe and Andreas as we pass Ann

We continued this for about 10 miles, then Uwe, Andreas and I pulled away to share pulls for 2 minutes each. This didn’t last long, maybe 2 rotations each before each rider thought they’d be nice and pull a bit longer. So after about 2 miles at 13 mph, the pulls ended up being 5 minutes or longer each. At one point as I was pulling, we circled a round-about through a small town and an 18 foot truck passed in front of me going about 15 mph out of town. I stood and sprinted in the headwind with some quickly noted burn in the legs, and just barely caught his draft as he accelerated out onto the open road. I tucked in tight, about 2 feet from his rear bumper as he picked up. I quickly glance down…35 mph…and zero wind. The driver glanced at me through his side mirror and I quickly smiled and waved, in which he smiled back. He then continued at 35 mph for another mile, holding his speed so I could stay on him. Well, I could have ridden quite awhile I’m sure but after about 2 minutes I glanced behind and Uwe/Adnreas were nowhere to be seen in the distance. So I waved at the driver and pulled off. I was immediately smacked in the face by 30 mph headwind as I pulled off the side of the road to take a quick stop, at which I was able to set some kind of record with my pissing in the tail wind, the stream of which traveled at least 30 feet.
We regrouped and headed out. Entering LaOlivia took us 2:45…38 miles. This was tough. A quick 2 min stop to get water and we were on our way out of town for the 43 mile trek home, in the hills.
I remember this last year, traveling out of town with a near perfect cinder-cone in the foreground, prior to an 800 foot climb up the base of the cone before we drop into a stunning valley. Simply beautiful is the only way to describe this as we winded through and climbed in the tail wind for about 8  miles.

Leaving LaOlivia with "The Dudes" Andres and Uwe

Breathing in landscapes like this on a bike, no comparison

Winding through this valley, passsing a winery and through a tiny village, we climbed up and over the crest of a ridge over-looking the ocean. Everything about this area of the island…the wind, the sea, mountains, and even the light….just as I remember last year.

Descending to the tiny road below, then the tail-wind

We rode out 38 miles in 2:45, and arrived at 4:32, with the final 43 miles in 1:47. This ride was in the books and the final bigger ride of the camp. The ride was preceded with the final long run in which we did a short ride with a TT to loosen up the legs, then headed out. Uwe, Ann and I started about 12 minutes behind the group. It’s 8 miles up to the 1000 foot ascent lighthouse and David Christian and I were feeling good as far as our legs were so decided to run up to the top with everyone else. Ann and I ran with Uwe and Uwe eventually took off at mile 3, the base of the climb. Playing it wise on my soleus, I layed back and ran 9-10 min pace up to the top. Olaf and Rob were there waiting with energy drinks and water. Then the turn-around back to town, then another 6 mile out and back to the next town along a painted run trail. I was suprised to trot at 7:30 pace for the remainder of the run for my first real long run of the year.

Uwe on the initial ascent to the lighthouse, way off in the background

Ironheads teammate David Christian rounds a corner running up to the lighthouse

The final ride of the camp was a 42 mile easy trek to the opposite side of the island, straight across to a small town. We road out in group 2 and part of group 3, again with moderate headwinds but nothing like LaOlivia ride

Rob Wilkinson leading a group riding out on our final day

For the first and only time of the camp, we stopped on the ride for about an hour and enjoyed one…or three coffee’s. Sitting in the warm sun, right on the beach, then a tail-wind all the way back.
Some of the riders opted to head to another cafe where pastries had a reputation, but we simply enjoyed our coffee.

Sitting at a cafe, the ocean directly behind me, enjoying coffee with the group

I can’t exclude my favorite thing each and every morning for breakfast. Big bowel of about 2 cups of yogurt with either dried bananas and walnuts with honey, or berries. I would eat this every day prior to my 3-4 eggs with tomato slices. Of course, nearly every breakfast was followed with a slice or two of whole grain toast with nutella on one slice, and strawberry preserves on the other…and a big cup of coffee. People thought I was crazy bringing my own huge Oregon ceramic mug with pine trees carved in it…but if you saw the size of the “shot glasses” they served coffee in…you’d know why I brought the big mug this year.

This is about the best camp I can imagine for winter training. The trek there is long, but it’s only a day and once you’re there, staying 10 days or a bit more is recommended. I rode just over 540 miles, and ran 75 miles in nearly two weeks, so the mileage is there. I took a much needed break for a few days after, keeping everyting low key. Olaf Sabatschus keeps things extremely organized and it’s very nice to have a 50 meter pool on the premises, with dirt roads and trails to accent the roads to run on. The riding is just excellent, especially our day on Lanzarote. We were happy to see most of our German Friends again. The assistant coaches, know their stuff and hold back constantly to properly lead their groups. I have a few gifts from my new friends and it’s nice to have some monetary memory of the place. Hopefully Uwe and Andreas can make it out to IM CdA here next year or the year after, or IM Canada. Love to show them our corner of the world here in Portland. 

Why Lennon?
Several of us are racing California 70.3 in a couple of weeks. For me this is a practice run before ironman Texas in May, of which is a practice run to Ultraman Canada in July. For others, not the season key race either.
These things aren’t and shouldn’t evoke stress in an individual. We are not striving for an Olympic Medal here. There isn’t money at stake. This race will not break or make anyone. Take things in stride and don’t place the wrong things on an elusive pedistal. Try not to fight upsteam all the time. Instead, try floating downstream, relax, and enjoy some life.

Olaf Sabatchus Camp, Day 8. The ride to Betencuria

With hills there is an end-point, a place you can see and strive for. It all occurs on the hill… strength, weakness, fear, solitude, and finally accomplishment. When the hill is behind you, there’s a feeling of completing the task, reaching your goal.

When repeating this again and again in a workout, week after week, you soon develop a sense of comfort on reaching your goals. Your fear of striving for your goal becomes blunted. This translates into a comfort with pain as you near the end of the race…and you become stronger.

-taken from a blog I wrote in February 2006, 2 days after completing a 122 mile bike ride in thunderstorms, with 11,240 feet ascent.  This was just over 1 year before I hired Olaf Sabatschus for coaching, and 18 months before I set personal bests in every triathlon distance, including my 26 minute PR 9:11 at age 42. Meeting Olaf not only changed my approach to training, racing, and recovery, but changed my life as an athlete.

Some groups have taken off. The remainder await their take-off times for ride to Betencuria

The ride to Betencuria, Fuerteventura Canary Islands, Olaf Sabatschus winter training camp 2011

The beginning of the ride went well with a nice 25 mph headwind for 5 or so miles before Andreas and I rode off away from the group on the first sustained climb.

Riding out with Group 1. Riding 2 a-breast is accepted and legal on the island.

Group 2 as we pass

We reached 5000 ft of ascent at 35 miles and with Andreas as my only riding partner I figured it would hurt a bit. Fortunately, Andreas has been riding more specific for ironman time trial, not bike racing or short course triathlon. So, he held his watts under 400 on the climbs and kept his heart rate below his threshold of 160. So, I was able to ride with him on the  hills, holding my watts at below 300 and my heart rate below 146, my HR threshold. The gearing was of course to my advantage with my 54/23 while Andreas is using a Cervelo test bike with a 53/25 combination. So, while he was around 50 rpm on many of the climbs, I was able to hold 40 rpm and keep my power and heart rate under control.

Andreas climbing. About a 400 foot drop beyond the small stone guards along the side of the road, with 25 mph cross winds

Andreas and I make a quick stop for photo at the top of the first sustained climb, before our descent to Betencuria

Yes I had to ride with those quads today. Andreas is very strong and has an overwhelming lactate buffer system. However, this is not necessary in ironman. If Andreas keeps his bike split controlled at 4:50ish at ironman Germany, I think he will be able to run his sub 3:30 and he will sneak under 9:40, and will likely be on his way to Kona in October.
The roads here are about the best condition I’ve ever ridden. The descents are smooth and with broad sweeping turns, as well as good sighting of the road ahead, you can descend quite fast off most of the climbs.

The descent into Betencuria, before the next 1500 foot climb.

Climbing up and out of the next set of hills with another couple of descents leads to a strong tailwind for the final 15 miles of the ride. Andreas and I picked up a group of 5 other triathletes from another camp with 7 miles to go and they latched onto my wheel. After a minute or so, I spun up to Andreas who was pulling, and looked over and smiled at him, which was the clear indication that the group on my wheel had “opened the box”. I then spun ahead of Andreas and held 300 watts for about 3 minutes and upwards of 32 mph in the tailwind, and the group hung on. I backed off after the sustained burn in the legs became intolerable, while Andreas pulled ahead. I had about 20 seconds to allow the lactate to clear, and was then an inch behind his wheel as low as I could get…yep, back at 300 watts in his draft. This held for another 3 minutes or so as we topped 35 mph and I looked down…375 watts, in his draft. As we approached the left turn, with 3 miles to go into the resort, we both held up and looked behind. The other tri guys were at least a minute behind us and it was clear who had closed the box. Andreas looked over at me with some slight worry on his face and we both laughed as I said, “come on man, you can let go for a few minutes every now and then”. So, I called him the “German hammer” the remainder of camp because this guy can drop nearly anyone in a short TT if he decides to. He’s never had a power-lactate test but I’m certain his lactate levels exceed 20 at peak blood levels. I was barely hanging on at max effort that final minute on his wheel…very impressive.
We took recovery, and had about 90 minutes to the run. The 10k run went well, with Ann, Andreas, Uwe and myself running up the road to the lighthouse and back.

Ann running on the way back from the lighthouse after the ride to Betencuria, trotting at 7 pace

So,

I think of hills differently now. They are not some monolith of goals in which I hammer out a race simulation over and over again. This is not sustainable for peak ironman performance. Rather, I have learned to remain controlled on hills, reaching the summit at wattages below or at threshold, I play a game with myself to try to climb with the lowest heart rate possible. This, like proper time trialing in preparation for ironman, will lead to the ability to sustain sub threshold power for long periods by properly building strength in the slow twitch fibers most used in ironman. Sure, as I said to Andreas, its always fun to pedal past a group of roadies hammering up a climb at 100 rpm, as you over-take them at 45 rpm in a 54 chain ring, well over threshold. However, you can’t make a habit of this. You learn more about yourself by holding back to a reasonable effort, within the zone most conducive to ironman racing…then you do by always hammering the hills trying to prove something to yourself.

After my long spring of hill dedication in 2006, with numerous 100+ mile rides, a few 120+ mile rides and climbing about 200,000 feet in preparation for CdA….I went on to set a personal best by 1 minute on the bike. Was it all worth it? I went on 1 year later to set back to back personal bests on the bike, dropping up to 20 minutes, with 30-40% less miles and relentlessly climbing in my proper zone and cadence. I remember that year in 2007, when I would climb 5000 feet over a 65 mile ride, with an additional 45 minute TT…and feel completely recovered for my long run the next morning. My runs that year were of the highest quality coming off my ironman rides, and my legs never felt “blown up”. This is what leads to eventual success in long course time trialing, and success in racing (not struggling through) the marathon afterward. On the  next hill ride, try staying a bit behind your partners wheel.  Don’t make hills your race, and don’t dilute your race-day motivation by creating too many races on the hills in your preparation. Relax. You’ll get stronger.

Olaf Sabatschus Winter Camp Days 5-7, IM Lanzarote Course

Our 50 meter outdoor pool. Open water ocean swimming, 50 meters to the right

Winter Camp day 5, Olaf Sabatschus, myself, Ann and David Christian took the ferry from Fuerteventura to Lanzarote to ride the ironman course. Olaf knows this well, finishing 3rd overall in 2009 with the second fastest pro bike split of 5:02, then running a 2:56 marathon off the bike. Considering the brutal wind of 30 mph and 7800+ feet of ascent on the bike, and Olaf’s age at the time of 36, I’d say not too shabby!
So, Olaf has been on the bike 4 times in a year, and total accumulation of bike miles over 2 years estimated at 120. Today…he rides 111 with us on the ironman Lanzarote course…and pulled nearly the entire day. Again, I am reminded of world class physiology.

Olaf, David and Ann on Lanzarote course, 25 mile mark, 2000 ft ascent

I tried to at least match my cadence with Olaf from behind as we climbed the 7,850 ascent on the course and just couldnt do it. I was able to climb at 45 rpm fairly stable, but his 35 rpm and 400 watts? No way! As well…I noticed that Olaf was always at least 2 gears bigger than I on each of the climbs. I was able to hold up with the big gear low rpm climbs for about 6000 ft, 71 mile mark before cracking. I mean cracking. Nausea and spitting lactate.

This is the first time I've ridden through the entrance to a national park with the Devil as it's mascot

Olaf Climbing to 30 mile mark. Thus far, the course is desolate, hot, windy and dry.

The descent off the last large climb on very rough chip seal was not enjoyable and we lost a couple of water bottles on the way. Then at mile 90, extreme chip seal…basically some tar thrown on a dirt road, then stones poured over top. This went on for 2 miles and my feet, ankles and wrists were thrashed after this stretch. The 1800 feet of ascent in the final 22 miles after descending from the 71 mile mark simply takes anything you had left right out of your legs.

The descent at 60 miles, thus far 4000 feet ascent on the course. Six 180 degree turns makes for a slow descent

71 miles at 6000 ft ascent. Another 2000 ft ascent from the 60 mile mark. The view is stunning

I HAD to take a pic of the chipseal at the 90 mile mark. Lost 2 bottles, 1 from the cage on the frame!

7850 ascent. Forget St George and Nice. Ascent, Wind, heat and desolation make this probably the most challenging of the WTC events

The feeling when finished was one of accomplishment by all of us, and a much-needed Guinness for me. David Christian held strong the entire day and looked good, although admittedly none of us were talking much the final hour.

Olaf discussed with Ann how she would do very well at this race due to her power to weight ratio, and of course her ability to run well off the bike. For me, it would be quite a challenge to podium (top 3) in the M45 here. Not impossible though. Having a power meter…uhhh…and knowing how to use it…is critical on this course and if I race this, I would predict not being in the top 20 off the bike. Then chasing down most of the division on the run.

Ann and David with Recovery drink. Olaf with Ice Cream. Nope, he has no race plans coming up.

Recovery is the focus of the next 24 hours. I finished the ride at 5pm Thursday. So, after my recovery drink directly after the ride, another 200 grams carbs and 50 grams protein over 2 meals before bed. Then, another 250-300 grams carbs with 50 grams protein in 2-3 small meals Friday until 5pm. With the 24 hours recovery then behind me, I’ll swim for an hour at 5p, followed by an easy 3 mile run at 7:20 pace.
Saturday…after primarily focusing on getting back my 600 grams of glycogen after a near total body depletion from Lanzarote, I felt pretty good today. Morning ride of 90 minutes over 27 miles at a steady 200 watts and moderate wind. Followed by a 3000 meter swim in the outdoor 50 meter pool (mixed intervals), then a 7 mile run at 7:50 pace in 80 degree temps in the mid afternoon. Ann was with me for all workouts today, and yep…she’s beginning to look like herself again. Stronger each day.

Sunday, Day 7 of camp began with sleeping in until 8am. Breakfast, then riding a tempo ride at 10 am. Andreas and I formed our own group off the 50 or so athletes riding today (6 total groups).  I was a bit aggravated at the 350 watt rpm 45 climbing over and over again, and figured at half way point of our 58 mile ride…we could back off. Well….I had a conversation with Andreas on the importance of riding near even wattage. Presuming 2 athletes threshold is 300 watts. A 2 hour ride with rolling hills. If athlete A rides each uphill at 400 watts, coasts down at 0, then rides the flats at 200 watts. Athlete B rides the uphills at just under 300 watts, down at 100 watts, and flats at 200. Both athletes will average 200 watts for the entire ride. Athlete B will however, run better off the bike. He seemed to understand, as Andreas is well taught in physiology and has an advanced degree in nutrition as well.  Simply stated, you can’t continue to burn matches by accelerations above threshold. Oly yes, 70.3 yes to a degree…ironman…you’ll get outrun every time.
So, the deal was made at 28 miles. We’d back off and enjoy the day a bit, and open up a bit the final 30 minutes or so for a TT at the end of the ride.

Andreas backing off for awhile

I feel like I made a deal with the devil as Andreas, with 15 miles to go, assumed the position and started spinning off. Wait..I was thinking final 30 minutes…unless of course he plans on covering the final 15 in 30 minutes? I dont think so! Regardless, I maintained 10 bike lengths behind as to avoid the draft because I figured I could use this to gain some late exercise threshold data. Yep, I got the data. 26 mph for 35 minutes and 265 watts…at the end of our ride, and on 400 feet ascent as well. We crossed the 56 mile mark with a total time of 2:36, then cooled down the final 2 miles.

All in all a good strong ride, but I didn’t plan on riding 58 miles at 5 watts above my ironman Brazil wattage. So, I downed my recovery drink immediately, then walked down to book a 1 hour massage tomorrow, then next slot available. The run 2 hours after the ride, and recovery drink went well. Ann and I trotted at 7:40 pace for 6 miles with about 500 feet ascent. Some depletion with 2 miles to go with noticeable hypoglycemia, but finished unharmed.  The quality of the runs by simply waiting a couple of hours after the ride and recovery drink, and re-hydrating cannot be under-stated.
Lastly, it’s very dangerous to ride like this. Being with one person that is as strong as Andreas, and not knowing my way placed me in a situation…I needed to keep him in sight. Regardless, I have the data I need now…and was about 25 watts higher than the most I think I could generate late in a tempo ride like this. Overall happy…but more happy that I didn’t blow out my quad in the process. Rolling the dice…I don’t recommend.

Olaf being interviewed for German Television

Overall a great week with about 27 hours in 7 days.  About 350 miles in 6 rides on the bike…uhhhh and not junk miles.  38 miles in 5 runs as well…and of course, no junk miles. Swimming 9K  in 4 sessions and most of it drilling. Again, quality over quantity. Feeling like I’m making the turn on winter non-fitness in Oregon. With 5 training days left of camp, I think I’ll be ready to start my routine for IM Texas after a few recovery days next week.
So, keeping fingers crossed, things are thus far smooth with California 70.3 coming up, then IM Texas….then of course Rev3 Portland, Ultraman Canada, Kona, and Cozumel to finish out 2011. Uwe is discussing coming out from Germany to race IM CdA in 2012….only if I race with him. Yes we are both in M45 and he will be racing at 49 age next year. However, I will register if he can race, because I would love to be out there with Uwe as he breaks the M45 course record at age 49. It’s not about competing in the same age group…it’s about the experience of competing with a good friend, and both of us excelling in the process.

Ann relaxing after our Saturday Bike, Swim and run workout

Olaf Sabatschus Winter Camp, Canary Islands, Days 1-4

A weak self-image is a common amongst athletes. Many athletes will compensate by aspiring to unrealistic goals in their sport. Goals that are not only high, but have a short term approach to achievement. Ignoring the step-wise component of goal achievement, and an irrational approach of impatience carries a high rate of failure. Thus, the continued under performance on race day can be a reflection of targets that are too challenging.

Goals should not only be challenging and achievable, but should be composed of more modest goals in steps, as a path to achieve the greater goal.

When the proper methods are not employed, or ignored by the athlete…it can lead to chronic under-achievement and low self-image. This is in part,  is what creates the athlete who constantly competes in workouts, pushing beyond reasonable effort. This panicky approach to training, and a continuous effort to “prove” worthiness, will lead to failure on race day.

Workouts are not designed to prove what we’re made of, although they can be used to find out who we are. Know who you are as an athlete, and remain focused on the long term goal. This is how improvements are made. This is how a realistic goal can be achieved.

An athlete of mine Jim Zuba, came in from Idaho to train for several days at the beginning of the year. Jim is a recently retired Army special forces (Ranger), and knows a bit about following…and leading.
We had a discussion during an easy run and I discussed with Jim one of the most difficult components for coached athletes…following a program.
Jim put it simple, “Dave, it’s about discipline, and trust”
Jim stated the two words that may be the most important components to an athlete’s success, and of course to an athlete’s failure.
I have had these discussions with Ann, and with Olaf Sabatschus at camp this year as well.

So, this was my philosophy last year, and will continue as long as I am coaching athletes. Of course there are minor deviations from a plan, and  most of these are related to changes in work, family, and other factors beyond our control that we must adapt to.  This is why communication with your coach is important.
However,  I think it’s quite simple, as Ann put it. The moment you’ve changed your workout schedule behind your coaches back, because you feel you know how to better train….then you’ve already decided on another coach. So, save some time for yourself, and your coach. Do it the way you believe is better, or find someone else in line with your beliefs. This is a strong statement, and I am confident in making it knowing I’ve helped 14 athletes  get to Kona in 3 years with an average ironman personal best of greater than 30 minutes. Olaf has not only helped Ann and I get to Kona 4 times but has led us to multiple personal bests, one at each distance.  As Olaf said to me earlier this week, “you and I are thinking in line”.
His coaching to me, and my coaching to others from what he has taught me, are of the same belief. So, to me…there is  only one way.

Playitas Resort, Canary Islands

Olaf Sabatschus Winter Camp, 2011
Like last year, the camp is on Fuerteventura. The resort has a 50 meter pool on site, plenty of running trails, and some of the best road surfaces I’ve every trained on. The hills are continuous, and long stretches of for time trialing as needed. Both breakfast and dinner buffet’s are optimal for recovery. The coffee in the morning….and  a rewarding beer in the evening…all combine for the perfect place to train. I am happy to spend time with coach Olaf again, but have also missed my camp training partner, Uwe Ropstorf, M48 and M45 division champion at the ironman Quelle challenge, Roth Germany 2010…in 9:09. Rasmus Henning is here, as we realized on the first day when he called out to Olaf and motioned for him to come over and say hello. I saw Rasmus again the following morning while running, as he ran past me at about 6 min per mile pace.
We are here for 12 days of training, myself, Ann and David Christian. The first of 5 weeks of camp is modest with 14 athletes and 5 working coaches. Saturday Feb 26th, beginning the second week of camp, we will have about 50 athletes, and continue with 50 for the remainder of camp…a new group coming in and a group leaving each week.
The goals for both Ann and I going into this camp are to develop fitness. Last year we entered the camp very fit, and we are of course less fit this year. However, as I discussed with Olaf, we needed the extended rest following our back to back ironman races within 6 weeks last fall (Hawaii, Arizona).

So, the first 4 days were getting our feet wet again. Modest run Sunday on day 1, followed by moderately intense big gear ride Monday (50 miles and 4000 ft ascent), which was accompanied with a pre ride 4 mile run, then post ride 4 mile run and 2K swim.

Riding with Uwe (M45 winner ironman Roth Germany 2010, 9:09)

Tuesday, 14 mile long run for me, 12 for David, and 16 for Ann. We ran mostly on dirt trail and for all 3 of us…sore joints and tendon insertions around the ankles. We’ve gotten  a bit soft this winter. The run was preceded by a 1 hour ride with a 20 minute TT, big gear…in 30 mph direct headwind. Turning around and coasting at 28 mph after the TT was quite enjoyable. Swim again in the evening, major focus was on drills with the camp swim coach Olaf has brought over from Germany.

Ann Ciaverella, David Christian running long run on Tuesday

Wed was bit of recovery, and due to our sore ankles, we took the day off the run. So, we were up at 7:30 for the third swim, then bike 37 miles with Olaf,  just the 4 of us.  David Ann and I enjoyed this ride although the 3k climbing in the big gear zapped the legs a bit. Recovery would be quick however, due to the limited distance.

David Christian climbing on Wed, Day 4 of camp

 

This is Olaf’s 3rd time on the bike since last year’s camp due to ongoing knee injury. Regardless, the 3000 ft ascent over the first 25 miles was quite difficult. Controlled Z3/4 power at 40 rpm on grades up to 17% saved me on this one. Watching Olaf on a 7% grade doing 30 rpm single leg with me drafting behind him reminded me what a world class athlete is made of.

Olaf and David Christian descending off the first of 3 climbs

 

Olaf Sabatschus on a 7% incline, single leg interval at 35 rpm

All For One, and One For All

Congratulations Summit Performance athlete Carey Gandy, Ft Lauderdale Florida, M45 who just completed ironman Cozumel last weekend. Carey had a bad bike accident this past summer, and with an ongoing ankle ligament injury, was able to build up to two easy 15 milers going into his race. Carey was able to post over an hour personal best on the same course, a personal all time best bike split, and a 10 minute all time ironman best with a 12:23. Without about a 2 month loss related to his accident, he certainly would have been down in the 11:30 range.

Ironman Arizona Summit Performance athletes
Ryan Jasperson 9:55 M30 13th (Personal Best)
Ann Ciaverella 10:12 F40 Champion, 14th Overall and 2nd Amateur
Lindsay Quinn 12:17 F30 24th (Personal Best)
Greg Nyhus 14:28 M45 202nd

Ironman Arizona 2010

The Good: Mission accomplished. We both got our Kona slots for 2011 and myself making the podium and Ann as second overall Amateur and F40 champion was just icing on the cake.
The Bad: hmmm, where to start. I suppose my broken seat post was the worst of it, although sprained ankle on the run is a close second, and a few other problems were just an annoyance.
The Ugly: With 7 years of ironman racing, I can still panic on an open water swim start after being kicked in the jaw and chest, then aspirating. Wasn’t pretty, but I had to stop and re-think my strategy. I’ll spend the next few weeks getting over an upper right rib fracture as well.

You can’t choose your day…it’s chosen for you. So, when we saw the forecast at chance of rain, high of 62 and winds to 20 mph…you don’t think about it. It is what it will be, and that’s about it. So, when the winds increased to 25 mph from the SW, and directly in our faces or at the single worst angle for a disc, or when the downpour rain came, or when the hail started…it didn’t matter. I was there, like Ann, to get our Kona slots for next year. That was our only goal for this race, and anything else was bonus.

All For One

Vanity is a motivator in this sport. In Arizona, I noticed multiple amateurs walking around the race site with looks on their faces as if they were ranked to finish first place overall on Sunday. Even the guy visibly overweight with his shirt off looking at himself in the car window beside me as I stretched a moment on the curb, admiring his physique. Does he see a lean, super-fit guy through his reflection?  This concept of how we view ourselves after months of training for an event are interesting to me, and in fact,  acceptable. As anyone will attest, the vanity we develop toward ourselves is fuel for our race. In our own world’s, we are fast. So, no matter who you are, remember….this race is for you. All your work, the pain and suffering with your personal life, work obligations, and social life comes to a peak on race day. All the preparation is for you and you alone and you can reap the benefits presuming you execute reasonably well. You are the center of your universe for the majority of the race. So, focus on yourself, and keep your perceived effort in line with your fitness level,  remain realistic, and at the right moment….give it all you got.

Adversity Leads to Inner Strength
This is life. You will always face adversity, and I believe past experiences are what can drive one toward their goals. Even when one falls short, as we all know, it’s the pursuit that matters most.
Swim: 1:02
This was outright shocking to me. I was shooting for a sub 1:08, maybe 1:06 at the fastest. I was kicked in the jaw by a guy in front right off the start, took in a mouthful of water right into my lungs and subsequently hyperventilated after the aspiration. This happened in 2007 IM CdA and I nearly dropped out of the swim there, posting a 1:06 if I remember correctly. So, I tried the water polo stroke, breathing every stroke with my head out of the water, trying to catch my breath while coughing uncontrollably, but to no avail. A couple of people swam over me, and the hyperventilation worsened. I could not catch my breath and began to panic. The thought of drowning actually occurred to me, and that’s no bullshit. I decided to flip onto my back and float. This entire event was about 20 seconds in duration and when I turned over, I saw almost the entire field swimming at me. I simply floated on my back and used my legs and arms to guide people around me as they swam toward me. I laid there looking forward and up to the sky and I never even thought about my swim goal. I simply thought, “ok, you’re good now, just relax”. After a minute or so, my breathing came down to normal and my heart rate went from max to about 100 or so, who knows…but once I felt totally comfortable I flipped over. When I looked in front of me, the last row of swimmers were about 15 seconds up ahead of me. I once again thought, “ok….you’re fine”, and took off. I focused on good hand placement to anchor my torso, long strong strokes, not pulling too early, and the push phase of my stroke. I repeated this sequence in my head as I moved back into the race. Within a couple of minutes I caught the pack and began swimming through as many as I could. Stayed wide and free of the main volume of people, simply swam my own race. I never drafted off a single person because everyone I was swimming up to was of course at a slower pace. So, now 10 days later, the upper chest pain I get with deep breathing, coughing, or clearing my throat, as well as severe pin-point pain with palpation over my anterior left 3^rd rib is strong evidence of a fracture.
T1: Uneventful. Teammate Lisa Sullivan stripped my wet suit and admittedly I had no recollection. I do remember someone yelling, “lay down!” and I quickly dropped to the deck. Thanks Lisa!

Bike: 5:08
I was shocked to see 1:06 on the clock at the mounting zone. When I saw this I figured my swim was somewhere between 1:02-03 so was pretty happy. My stop watch read 43 seconds I remember..so it obviously stopped when I got kicked just after the start.

No problem out to the turn around. I originally planned to average 15-20 watts lower than my Brazil IM wattage, but since my swim was about 3-4 minutes slower than I expected, I decided to go 10 watts below my IM Brazil wattage, and  after the first lap that’s right where I was, 216.  I know of a few athletes that have raced AZ right after Kona and they were racing well off the bike and completely died to a walk before half way into the run. One was winning their division in fact at the time. So, I believe playing it conservative and dialing back the watts is a key component. Sure, taking a chance to do very well is ok, and up the athlete, but the goal here for me was to get the Kona slot for 2011, and the podium was only bonus.
The headwinds weren’t bad on lap 1, with about 15 mph from the SE we had headwind coming back from the turn-around, but as we made turns west toward Tempe, we would have periodic tailwind. Averaged 22.7 mph first 75 minutes and was happy. Going into Tempe, I noticed some pain in both quad’s at the knees but ignored it as some simple tightness and continued. We had headwinds out of Tempe all the way to Bee line on lap 2 but tail wind up Bee line once heading north. It was around 40 miles the quad pain rapidly increased and by the turnaround on the highway, about 50ish miles, it felt like knives stabbing into the quads right above the knee, both legs. In all the years I’ve raced I’ve never once had pain like this and presumed it must be the headwind and a change in my position. I decided to pull back my watts to 165-170, well below my IM wattage for 20 minute segments, every third segment, and hold 215 watts between. This kept the pain in control, but still the sharp jabbing pain occurred every time I shifted my weight forward on my seat, my typical aero position. I decided to sit on the very back edge of my seat which helped, and I cruised through the second lap keeping the pain in check. By the beginning of lap 3, the pain was there every time I pushed down on the pedals so I began to think the worst…not completing the run. I had to drastically pull back my watts and I did. I dialed back to under 170, which is well below Z2 for me and recovery watts. I was a bit peeved because my legs and body felt great except for the sharp pains right above both knees, but realized I needed to run the marathon so just tried to relax. Just after the final turn around with 18 miles to go, stung in the right quad by a bee. This forced me to pass a girl on the right as she was riding in the middle of the lane and when the sting occurred, I swerved to the right as I was moving and ended up on the right side of her bike. So I pulled over to the shoulder and let her go ahead. I did this because of my inadvertent illegal pass occurring, so decided to pull back. After she gained legal distance, I pulled back onto the course and passed her legally on the left.
I didn’t see too much drafting until the third lap when the headwind was strongest. Ann yelled at the eventual F40 second place finisher…twice as she drafted directly behind men in front of her. Even had the nerve to re-pass Ann while in a draft line. Do these pseudo-athletes know they are cheating? The guys behind me 2 bike lengths…there just isn’t much integrity in this sport. The answer is more officials on the course…as in IM Brazil’s 14 marshals. Stiffer penalties, like 6 or 8 minutes would help as well, because to many it wouldn’t be worth the risk to draft. The marshal problem comes down to money I am certain.

The wind on the third lap change direction rather quickly once I got up near the turnaround. The knife-like pain in my lower quads at the knees was becoming worrisome to me and I realized with 20 miles remaining, I would need to pull back. So, instead of pushing watts to near IM effort for long periods, with breaks of Z1 watts between, I just road back in Z2. The headwinds were from the worst possible direction now, from the SW, so not only headwind, but it was about 45 degrees, not the greatest for running a disc wheel. Then, as we make 3 right turns to go west on the way to T2 from the turn-around on the highway, each time headwind from various angles.
T2: Uneventful. Took 30 sec longer as I sat in the grass and urinated while putting on my running shoes, and changing my socks.

Run: 3:27
I came into this race without too much base, given almost the entire summer of no running. However, I had as many long runs going into AZ after Kona then I did prior to Kona. So, I knew I was at least in reasonable fitness. The running was the main focus from my coach after Kona, with 48 miles logged in the week leading up to race week. My confidence was high for a 3:25 or bit under on reasonable day.

My right foot pain following Kona was more of an inconvenience to me, but with some ice and massage was held under control. Light sprain in front of my ankle along the anterior side of the foot since Kona, was bothersome on my shorter runs and first 5-6 miles of longer runs. This was not even noticed on race day, and I felt zero pain the first lap so no worries. Holding 7:45ish pace for the first lap was my goal, and I was close enough here. Nutrition was as nearly always, perfect, with zero stomach issues and zero problems with my formula.

Choose the right race
As we ran through the crowd starting second lap a M45 passes me going about 7 pace, and another right behind him. So, I got onto his back and paced behind him trying to draft in the headwind for about 2-3 minutes. The pace was too fast for me however so I had to let them both go. At the bridge, both were about 30 sec in front of me, so I just said to myself, “run your own race and at least one of them will come back to me”. As I crossed the bridge right after, somewhere around 10 or 11 mile I yanked my right foot on the edge of the pavement. Immediate pain exactly at my pre-existing injury site resulted in some limping for a minute or so but tolerable. By the time I got back into town my foot and ankle were sore with each step. No worries though, I just held pace. The numerous turns, too many to count took its toll on me by the start of lap 3, in which every several steps my right ankle would just give out and I could feel my talus and navicular bones collapse as I landed, which resulted in my leg buckling. I realized the pain was fairly severe with my normal running stance, mid foot plant…so I ran a bit on my forefoot, which made it much worse. So, I backed off to my heel strike and this relieved the pain a bit. At about 20 miles, I continued the heel strike but it was exaggerated to the point that I was focusing on landing on the very back edge of my shoe and trying to keep my leg somewhat straight in alignment as I struck. This kept the ankle in check although pain was around an 8 of 10 as I approached the 22 mile mark. My God the wind going over the bridge heading to the hill on the back of the course was stronger than ever, and looking at my Garmin reading 10:32 pace was not pleasant. I held 11 pace up the hill, then coming down and making the 90 degree left turn back toward the water my ankle was giving out every several steps. Not severe, but enough to send a jolt of pain up my tibia in front of my leg. I saw nobody in M45 in site and I knew I was in 7^th or 8^th. I figured 6 maybe 7 Kona slots.
I was actually thinking this…as I jogged under the bridge at about 24 miles or so and I passed a Paulo Sport M45 walking. I recognized this guy on the bike ahead of me and realized now I was in 6^th or 7^th.

Looking back
Crossing the final bridge, as we make a circular turn and run under the other side, I see one of the M45’s who passed me earlier running down below and he was looking behind him. I quickly looked at my watch. As I crossed the point where I saw him, just past 25 mile mark, I quickly calculated he was about 45 seconds in front. So, I with some teeth grinding I went. Quick check on Garmin and I see 6:45 pace…ok, this is good. Within a couple of minutes I have him in site up about 20 sec ahead. He’s looking back literally 3 times in 10 seconds,  and my very next thought was, “ok, you’re racing people behind you, not in front of you…I’ve got you now.”  Don’t ever  race someone behind you going into the final miles.  Pick someone in front of you, push forward, and don’t look back.

I purposely began running behind other athlete’s backs in front of me way to the left as the M45 looked back over his right shoulder numerous times over the next few minutes.
I knew he didn’t see me as I’ve used this strategy multiple times in open marathons, and in fact one of my overall marathon wins was this same scenario in which I managed to stay out of sight from the leader until the 25 mile mark. So, I stayed hidden and running into the large crowd and under the final bridge I looked at my watch. 6:40 pace, HR high Z5, and weaving through athletes. I realized the finish was a minute or so, and I gave a strong push right as we merged left toward the finish. The M45 looked back over his right shoulder again as we merged and I was right on his left heel. I backed off to his 8ish pace to get my HR down a few beats and measure him up. I knew right away that when I caught him, if he could have kicked, he likely would have. I ran stride for stride behind him for another 30 seconds and even though I never looked at Garmin, I knew my HR had come down enough and my breathing was now completely controlled.

Keeping the faith
I believed from the moment I saw my final M45 I would catch him. I believed if I did not panic immediately when I saw him, but ran at least a minute per mile faster than him I would catch him about the 26 mile mark and had faith he would trot in at 8’s if I didn’t initiate a “race” between us too soon. I had complete faith in myself that I could take him if I could conserve some energy and allow myself to trickle up to him over the entire final mile. I have raced like this before. I believe if it comes down to me and someone else I need to surpass leading into the finish of any race, I will succeed. I don’t know how many times this hasn’t worked out for me in the past because I’ve forgotten each time it may have occurred. However, I remember each time I have been in this situation in major races and I could see myself crossing the line in front. These things aren’t planned, they just happen. My thoughts aren’t controlled, and any strategy is not planned up front..it just happens. I’ve made wrong decisions in the past, I’ve made correct decisions, and I’ve made irrelevant decisions. However, when I am staring at someone’s back and I know that is the final Kona slot ( I convinced myself it was), then it’s only the positive experiences I envision. I vaguely remember the 6 minutes it took me to catch the final slot, but I do remember several very short memories of multiple races in which I’ve been in the exact situation as this and have never failed.
This is keeping the faith. When I see someone checking their back over and over again with a mile to go? I realize they don’t have faith in themselves at that point. They are racing to hang on, and racing those behind them. This gave me the strength I needed.
When I saw the final left turn to the finishing shoot about 15 seconds in front of me, I went onto my toes and took off. I glanced back left as I rounded the final turn and he never budged his pace and was about 5 sec back. So I continued to push to the line and that was that. I knew I was in the Kona slots now. Turns out I had passed the 5^th place M45 and had made the podium. My adrenaline was quite high and as I walked through the finish shoot with my chaperone my ankle pain became 10 of 10 and shooting up my leg. I realized I had zero pain that entire final mile and no pain as I caught the final M45 and ran hard to the finish on my toes. By the next morning, my ankle was the size of a softball and blue. Man, the mind is a beautiful thing.

One For All

My Coach Olaf Sabatschus, our ironheads multisport team, my family, my Summit Performance Coaching athletes, and my friends…thanks for your positive texts and emails during race week. I don’t answer hardly any of these, but I read and remember them. Having such positive energy, especially from our triathlon teammates makes a world of difference in an ironman. Physically we are alone on race day, and no one is there to pick you up if you fall. However, the support we receive from others going into the race, and on the race course results in an energy that lingers in my mind throughout a very long day. So, in difficult times, I don’t want to let the other’s down. I want to show others that my ironheads multisport racing kit means something, and I’m not only racing for myself, but I take pride in the team I race for.

This season was a marginal success for me, and another big success for Ann. 3 ironman races in almost exactly 6 months. Ann’s winning streak continues as she has now won her division in 4 ironman races, despite all of 2009 off due to two stress fractures. She has won the division in 70.3 in the same period 3 times, and now has 4 division course records as well as the overall female amateur record at IM Brazil. With the exception of Kona, she has been undefeated in her division(s) for 3 seasons. Ann managed 14^th overall at AZ only six weeks after Kona in a strong pro field. She has finished top 10 overall on two other occasions. She has consistently competed with the 5^th through 10^th women’s pro field for 3 seasons. At age 40, this is remarkable to me.

For myself, my love for running has been held down due to sporadic injuries, and I haven’t raced to my potential in ironman since Western Australia in 2007. A faint glimpse of what I know I can do occurred in Boise in 2009. It’s frustrating to know you have more potential but just can’t get there. Regardless, I try to make the best of my situation, make decisions with my coach and whether right or not, go forward and try to execute to my best. This season was a template for 2011, as my preliminary plans are IM Texas, Ultraman Canada, and then Kona. I’ll squeeze in Cali 70.3 up front at the beginning of season, and I’ll consider IM Cozumel next thanksgiving, after some rest from Kona. So, 3 IM and an Ultraman from May-November next year. Certainly doable. Is it possible to podium in all of them? Is it possible to win at least one M45 division? How the hell will I respond at Kona after Ultraman the first weekend of August…these are all questions of which I need to find the answers. Coach Olaf has known me 4 years now and I have confidence in his belief in me. Ann has her own goals for 2011 that I will not elaborate on, but are high. Anyone who knows they have people believing in them will give that person strength. It’s the strength in numbers that drives many athletes. Don’t be afraid to share your goals with others, especially friends and teammates and of course family. There is strength in numbers…and while I race for myself, I also race for my coach, and for my team. One for all.

WTC:
So, lastly, a comment regarding WTC. We were up getting our Kona slots the morning after AZ, and one of the division winners asked, “how much is a slot for Kona next year”. The WTC representative answered, “650″. Now, this is about 100 dollars more compared to last year. This woman knew this and had raced Kona before. She replied, “really? no…I don’t think that’s worth it”. The WTC guy then answered, “well, some people pay 35,000 to race at Kona so 650 is a good deal“.

I laughed out loud as did many others standing there after I said loudly, “are you kidding me? a good deal”?…all of us standing there realizing how out-of touch WTC is. Do these people really think that most IM athletes are rolling in money, and that 650 is a “good deal”? Sure the average annual income of an ironman athlete may be 150k, but I believe it is highly skewed with numerous millionaires who buy their way to Kona, and who’s annual income brings up the average significantly.  WTC has a lack of understanding of what I believe who the majority of ironman athletes are, and should learn the difference between statistical mean and median.
The majority of ironman athletes are hard working full time athletes who have to carry full time jobs. I would bet the average family annual income is well under 100k. This is still alot of money annually but considering taxes and paying up to 2k for a race and 5-10k for equipment, etc…it’s certainly modest. Where is the survey on our entry form that asks “do you believe 650 in entry fee is reasonable for the service provided”. Like a true corporation though, they are only interested in statistics and survey results that benefit their bottom line. I mean, the prize money hasn’t changed at Kona. The service provided is exactly the same, as well as the trinkets that we receive before and after the race. The course is the same. Yet, there are a bit more athletes, nearly 100 in the past few years, so more race fees collected. Still, with nearly all things being equal year to year…100 per athlete x 1600 athletes increase in entry? Hmmm, perhaps it’s related to the new pro qualification standards with less pro’s now qualifying for Kona (30 Females and 50 males). It’s all about profit the way I see it, and of course the amateurs are paying for the losses related to less pro’s racing at Kona.
What other corporation would get away with a 25% increase in fee for a service in one year? Well…any of them that can get away with it.
So,  4 days later, I get an email from ironman Canada informing me that the 604.00 x 2 entry fee (including “fees”) I paid for Ann and I was amended because they “forgot” to charge a 12% Canadian tax. So, we can expect a 69.00 x 2 additional charge on our credit card. Hmmm, 673.00 per person to race IM Canada? I of course called my credit card company and informed them of the impending charges and they will be refused. I also returned the email stating I would like my 175 x 2 partial refund of entry fee, and I will not be paying an extra 168 dollars.  I am not racing Canada, unless I do not get into Ultraman. Ann has been debating as she would like to go for the F40 course record there. However, now our decisions have been made much easier. Any company that sells a service, that charges a fixed price, then 3 months later asks for another 12% because they need to keep their profit margin fixed…is ignorant. Yes I am losing money by asking for my partial refund…but it’s the principle here. The solution is they take their 575 X 3000 in entry fees (1.7 million) and accept  207,000 less profit. Then they adjust the following year. Will people pay 645.00 next year for Canada? I won’t.