Boulder Peak Old Stage vs Me - Rnd 3

Today was my last trip up and down Old Stage before the 2008 Boulder Peak Triathlon on July 20th. I tossed around riding to Old Stage and back from home (44+ mile round trip), riding Boulder Peak Olympic bike course start to finish from the reservoir or doing hill repeats up Old Stage with a 30 min run at the end. I decided on the latter, figuring that the strength work on the hill would satisfy my biking needs and I'd have something left in the tank for a 30 minute run.

Old Stage is not getting any easier, however I have made some observations. The hardest part is the first part. This is the steepest part of the hill and it's really no fun. There's no way around it and stopping is not an option, as I don't think it would be to easy/possible to restart. Once you make it to the "Lefthand Fire District" sign, it's all "downhill". Well, as you can see from the picture, it's not really down hill, but relatively, it's reasonable. From this point, there's a rolling section, two more reasonable hills and then you're done.

The other thing I like about Old Stage is the scenery. It's very brown, but you can't beat the views. When I stopped to take the picture of the reservoir, where the Boulder Peak swim starts, as well as the transition area, I noticed one of the homes has an inground swimming pool. I can't imagine the water bill to keep that full! The climate is so dry around here I have to re-fill my fish tank weekly due to evaporation. I'd imagine that swimming pool has to be refilled weekly also.

Anyway, I did the ride twice, figuring that the second time would simulate what it's going to feel like next Sunday during the race after swimming 1500m and biking 5+ miles out to Old Stage. It wasn't fun, but I made it. I stopped to get a drink at the top after the second summit, unclipped my left shoe but my weight was leaning right and.....yep, I fell over. Luckily I only skinned my knee and elbow, but it was embarrassing. Luckily only one other cyclists witnessed that!

I zipped back down the hill with no major issues. The only thing that was bothering today was GI issues. I was trying out some new nutrition options for the triathlon next week and apparently my body is not to happy with my choices. Prior to the ride I drank some Mix 1, but that gave me some nasty gas and a bit of an upset stomach. Not a good start. Even worse, where's the porta potty when you need one? Not at the trail head I parked at! I wasn't bothered to much, but I wasn't 100%. After the two trips up Old Stage I went for a quick run, where I ran out and back 13 minutes or so for 26 minutes round trip run / walk. As if the Mix 1 issues weren't enough, I threw in a Vanilla Cliff Energy Gel to the mix. I didn't feel worse, but I wasn't feeling better either. I took the time to think about my run goals for the race next week, which I'll discuss in a separate post later this week.

Summary: I've done Old Stage four times now and I have no doubts that I can make it. I just need to make it past the initial incline and look for the Left Hand Fire District sign and I'll be all set. Once I get to the top I'll have 10 to 15 minutes on the downhill to gather myself, breath and get ready for the rest of the race. I'm planning for some more running this week, probably 3 mi Monday, Tuesday and Wednesday, open water swim on Tuesday night and a nice flat/fast bike ride probably Wednesday. I'll probably rest the rest of the week and get ready for the big race on Sunday.

3X Fast Triathlon Equipment

Family Fan Club is happy to announce that 3X Fast Triathlon Equipment in Loveland, CO is now carrying Family Fan Club t-shirts and stickers in their store. Stop by and say hello to Nick and Nadia. They've got all of your tri gear needs covered from wetsuits & googles to Scott bicycles to Zoot running shoes as well as all of your race day nutrition needs. Stop by and show your support for 3X Fast Triathlon Equipment.

5430 Sprint - Race Report

My first 5430 race is in the bag and I can't say it was easy. For some reason, I just wasn't "feeling it" today. It may have been a combination of factors including heat (it was a lot hotter today than last week for Greeley and Bolder Boulder), hang over from Greeley last week, allergies or letting the fact that my wave got changed (4th wave) the day before the race to the last wave (9th wave). For some reason, that last one really bothered me. I didn't want to be last and I was glad when the waves were posted on Wednesday that I'd be in the middle of the pack. I shouldn't have let that bother me, but it did and I think it diverted my focus. Can't let outside factors, particularly those that I don't control, have a negative impact. The one benefit of being the last wave was no line porta-a-potty time. As every racer can attest, there's nothing like waiting in line prior to a race. Last wave, no problem, take your pick and take your time. Ahhh... I just didn't have it today.

So, the day started at 5 am, shower, breakfast (oatmeal, bananna) and I was off to the res with Craig. We got a headstart, with the wives and kids close behind. We got to the res about 6:30 am and there was a line of about 200+ people waiting to get into the transition area. The line went quick, but by the time I got inside, there was no room left in my designated area. The volunteers were scrambling for additional bike racks and I finally got one, right next to the run exit. I setup my stuff and proceeded to wait, which I carried in myt my new transition bag / bucket! Very handy, handles everything I need and something I can sit on to change my shoes. The time difference between the 1st and last wave was almost 45 minutes. (The winner was almost done when I started.) I killed time with the ipod and did some stretching, but I was anxious to get started.

15 minutes before my wave I started putting on the wetsuit and headed down to the reservoir for a quick warm-up. The water temp was just right. I was finishing up my quick warm-up when I noticed a boat on the beach and I immediately thought of Rick & Dick Hoyt and the associated video I had watched earlier in the week. Very emotional, tried to block it out of my head.

Swim:
Finally it was time. I put myself right in the middle of the pack and I was off. It was slower going than I remember from my first open water start at the Sodus Point Triathlon last year, but I managed to escape without any major touching or damage. I've struggled with the wetsuit, just doesn't feel right and about 200 yards or so into the swim I was ready to quit. I was just totally freaked out. I don't know what it is, I just don't like the feeling of confinement. I settled down, got comfortable and it was pretty uneventful from there on in. The buoy turns were fine, sighting was good and I felt good when I reached the end in under 14 minutes. I finished with the Dad pulling his son in the boat, which is absolutely amazing. I was hoping to catch up with him after the race, but I didn't see him on the bike or run.

Bike:
After a quick jog up the beach into the transition area across horribly painful pavement, I transitioned in just over 3 minutes, which I thought was relatively good considering the distance from water, fumbling with the wetsuit and transition position. I felt good getting on the bike and I was off. Felt good on the bike, passed a lot of people on the ride out, which is a steady incline for the first 5 miles. The next 5 miles are a steady decline and I was maintaining 25+ mph tucked down on my aerobars, feeling really good. The next 5 miles I lost some focus and my average speed suffered, but overall pretty happy with the bike and I made it in under 1 hour, 58:59. Still room for improvement, but 2 for 2 on goals so far. And then the RUN. Ugh.

Run:
If you've been reading the blog or know me at all, you know that me and running are like oil and water, it just doesn't work. Despite the nagging back pain on the bike, it only appears on the bike and as soon as I get off, I'm fine, no lingering affects from that. (I've had my bike position checked at CMS and chiropractor visits, just haven't found the problem yet on the bike) I started off good for the first .5 mile or so and then thoughts of walking started to enter my brain and by the end of the first mile, I took my first walking steps. Boooooooooooo. Once you start walking, it's hard to stop. I attempted to restart, but soon after found myself walking again. The course is an out and back on dirt trail around the reservoir with no shade at all and by this time it was getting quite hot. I don't have any good excuses here, just didn't feel like running today and the result was 33 minutes for the 5k.

Overall:
Overall, I finished in 1:53, which exceeded my goal of 1:45. I didn't meet my goals but I still feel good about the race overall. One thing it really brings to light is that I've got a lot of work to do before July 20th and the 5430 Boulder Peak race. I've got to get comfortable in my wetsuit (lots of open water swimming), I need to start training for Old Stage (Yikes!) and I need to start a consistent running program. I also need to consider transition times in my goals, because I spent 5+ minutes in transition.

It was a nice day at the reservoir with family and friends, a great way to spend Father's Day.

Race Report: 2008 Greeley Triathlon

The first triathlon of 2008 is in the books and I finished within 1 minute of my overall time goal, so I consider my goals met and the race a success. The day started early at my house, up at 5 am for a shower and breakfast to leave the house by 5:30 am for the 40 minute drive to Greeley. This year we all left at the same time, rather than drive separately, just put the kids into the van in their pajamas and we were off. The weather today was chilly, overcast and sprinkling. I'm 3 for 3 on miserable race conditions this year, hopefully this will be the last crummy race day of 2008! We arrived around 6:20, plenty of time to get the Family Fan Club stuff setup and get my transition area prepared. While I was taking care of pre-race activities, I thought of another t-shirt design, which I'll reveal in the next couple of weeks.










I jumped in the pool for a quick 100 meters, felt good and fast. The negative to that approach was that it was cold, so I just stayed in the pool for the next 25 minutes until it was my turn. The thing I like about the Greeley Triathlon is that it's a pool swim, where everyone submits their expected times, everyone is ranked based their submissions and we snake across the pool. As long as everyone submits reasonable estimates, it works really well. This year I passed two people and got passed by one, so the people in my number range did a good job of estimating their times. The swim started strong for me, but around 250 meters I started to get really tired. I've been battling allergies the last two weeks, which I think attributed to the lack of endurance, but I still finished better than last year in the pool. The nice thing this year was that Kim, Connor and Griffin were on the pool deck cheering me on, so I could see them cheering when I was swimming south in the pool. (I've been working on bi-lateral breathing, but when push comes to shove, I only breath on the right)

After the swim, I quickly transitioned to my bike and I was off. It was a bit cold on the bike, but not to bad to start. I was feeling good, loving the aero bars position, but cautious with the slick roads. I got passed by the top 5 or 6 competitors, but otherwise held my position. By the end of the bike my feet and thighs were pretty cold.

After the bike, I transitioned to the run with heavy cold legs, but I felt good. I kept a consistent pace with no walking, running mile to mile. Having done the race last year, I was surprised that the run course had changed slightly, a good reminder to check the course before the race! Compared with last year, the change made the run a bit harder, over rolling hills, which makes my 5k PR time all the more satisfying. I'm looking forward to the next 5k to see what I can do when I only have to run!

Overall, I finished in 1:21 with a 9 minute swim, 39 minute bike and 29 minute run, all PRs collectively and individually. I didn't make the top 3 in the Clydesdale category, 3rd place was 1:18, which will be very reachable NEXT year. Back to this year, I cut 16 minutes off my 2007 time, which is pretty significant for a Sprint race (500 meter swim, 12 mile bike, 5k run).

The organizers do a great job, it's run by triathletes, so they know what needs to be done on race day. I'll definitely be back next year as long as it doesn't conflict with the Steamboat Springs Half-Marathon. The organizers also invited Family Fan Club to return, which we're definitely excited about.













Next race: 5430 Sprint @ Boulder Resevoir on June 15th.

Greely Triathlon Expo

The 2008 Greeley Triathlon expo and packet pickup went great! We had triathletes, friends and family buzzing around the Family Fan Club tent. Based on today's activity, triathlete support and Family Fan Club will be well represented on race day.

2008 Triathlon season starts tomorrow

The 2008 Triathlon season officially starts for me tomorrow at the Greeley Triathlon. This is where it all started for me and Family Fan Club last year, where I did my first triathlon and Family Fan Club was born. I've been looking forward to the 2008 Greeley Triathlon pretty much from the day after the 2007 Triathlon. 2007 was fun, but I felt I could have done a lot better. Last year I finished in 1:37 with a 00:09:20 swim, 00:45+ bike and 00:37+ run/walk. My goals this year are:

* 1:20 or under
* Under 9 minute swim
* Under 40 minute bike
* Under 30 minute run
* Top 3 in Clydesdale division

Those are some lofty goals, particularly the last one, which in the scheme of things would be icing on the cake. I don't need to be top 3, but it would be nice! My training has been going pretty well. The simulated triathlons that I've done this year suggest that I will be right around 1:20. I think it will take 1:17 to be top 3, so not really counting on that.

In addition to the race, Family Fan Club will also have a booth at the Expo / packet pickup and on race day.

Everything Tri - Parker, CO

We're excited to announce that Family Fan Club t-shirts and rompers are now available at Everything Tri in Parker, CO. Stop by and checkout the newest tri shop along the front range.

Fleet Feet Sports - Boulder, CO

We're excited to announce that Family Fan Club t-shirts and rompers are now available at Fleet Feet Sports in Boulder, CO. Stop by and talk with Kathy and browse her selection of Family Fan Club gear and outfit your support team today.

Summer Open Sprint Triathlon - Expo

We had a great time at Colorado Multisport, meeting and introducing FamilyFanClub to over 100 people. The romper and t-shirts definitely created a buzz at packet pick-up.

We also made a great connection with Todd Lowe from the Greeley Triathlon team and subsequently FamilyFanClub will be at the Greeley Triathlon expo and race day on June 7th and 8th. If you're doing the Greeley Triathlon, please stop by and say hello!

Adrenaline Tri Sport - Niwot, CO

We're excited to announce that Family Fan Club t-shirts and rompers are now available at Adrenaline Tri Sport in Niwot, CO. Stop by and talk with Gail & Roger and browse their selection of Family Fan Club gear and outfit your support team today.

Family Fan Club makes a great Father's Day gift!

Longmont Triathlon - Race Simulation

Longmont recreation has been doing a series of Triathlon clinics to build interest for the 2008 Longmont Triathlon, particularly newbies like me, culminating this past weekend with a race simulation. Unfortunately I'll be out of town during the race supporting Kim at the Steamboat Half Marathon, but I figured I could use the practice. My goals were to go as fast as possible in the swim & bike and run the entire 5k.

The swim is a pool swim, great for anyone with nerves surrounding the swim. I completed 525 yards in 8:30, right on time with my Greeley estimate. Greeley race day I expect to be around 8 minutes.

The bike is a 4 mile loop course, which we did 2x in the interest of time. I had some nagging pain in my lower back, so didn't exactly tear it up like I had hoped.

The run was good. Luckily the nagging back pain is a bike only pain, as I felt good. I ran 95% of the way in 31 minutes, which I'm really psyched about, as that is my PR for "just" a 5k.

All in all it was a good day of swim, bike and run. With another month of preparation I think I'm right on schedule for 1:20 at the Greeley Triathlon.

I'm off to the chiropractor this week (Wednesday) and bike fit (Friday). Hopefully between those two activities, I can find and eliminate/reduce the back pain.

Why do I tri - Part 2

Picking up where we left off with Part I, I completed my first triathlon on June 10th 2008. I arrived early and picked out my spot in the transition area. I staged the transition area with my triathlon gear exactly has I had mentally prepared, laying out each item as I expected to use it. I was a bit nervous, but excited nervous. I took a quick dip in the pool to warm up, as Greeley is a 500 m pool swim. The Greeley Triathlon pool swim is a snake, where you start on one side of the pool and swim up and down the lanes until you get to the other side, completing 500 m in a 50 m pool. Seeding is important and I wondered if the time I submitted was accurate. I used to be able to cover 500 yards in about 5:20, but that was almost 20 years ago. I submitted a time of 10 minutes, hoping to go faster, but at the same time not embarrassing myself.

I waited and watched 105 competitors go and finally it was my turn. I can't recall being so pumped for competition, probably back to high school. I took off feeling fresh and strong. By the end of the first length, I was ready to pass the first swimmer. I passed about 10 other people on route to a 9:20 swim, which I was really excited about. I hopped out of the pool and headed for the transition area. I quickly toweled off and prepared for the bike, just as I had mentally envisioned. In fact, I felt like I had a lot of time in transition. I came out of T1 in about 1:30.

Since this was my first triathlon, I rode my 8 year old Specialized Rock Hopper Mtn Bike, big fat tires, panniers and all. Like Slow Fat Triathlete recommended, no need to run out and buy a road bike or triathlon bike. I completed the two lap course in approximately 45 minutes. I was gassed and getting passed, but I still had a great time. I was encouraged and cheered by my family, in particular my two boys dressed as pirates. Arrrrr!!

As I entered the transition area, my legs were weary and tired. I quickly transitioned from biking to running in about 1:30. I came out of the transition area strong, but I was gassed. I was just hoping to make it past the wave of spectators, at which point I'd take a breather and walk / run. I continued to walk / run and finished the 5k in about 37 mins for a total time of 1:30 minutes.

In hindsight, Greeley was the perfect 1st triathlon. It was small (200+) and an excellent introduction to the fun and friendly triathlon community. We made several new friends, just sharing in the spirit of the day. I also liked that I got a number of door prizes including Road ID braclet, Tifosi sunglasses and a bunch of snacks.

I drove back home with my first triathlon in the books replaying the day already identifying areas for improvement. It took 17 years to get here, but I did it and now I'm hooked! I challenged one of my college buddies and we competed in the Sodus Point Sprint Triathlon in Sodus Point, NY.

June 10th also marked the birth of Family Fan Club. More on that in another post.

Family Fan Club Blog

Welcome to our new blog. The 2008 race season is right around the corner and www.familyfanclub.net has prepared a number of t-shirts, stickers, buttons and signs (over 100 products) with designs for kids supporting Mom, Dad, Grandma and Grandpa on race day, as well as designs for adults (over 100 designs) who love swimming, running, cycling or all three!

We are runners, cyclists, swimmers and triathletes creating designs for athletes and their family and friends in the Boulder, CO area. Our designs are inspired by our training, racing, friends, family and pop culture. You may have already seen our shirts and designs at the 5430 race series or Denver Marathon race expos in 2007.

Check back with our blog frequently, we plan to publish our training and race reports, as well as new product and design announcements.

Visit our website at www.familyfanclub.net and Wear Your Support in 2008. See you at the races!