The Night Before a Race

Tomorrow Cathy will complete her 3rd triathlon.  I talked to her last night and she sounded confident after doing her best time in the quarter mile, around 11 minutes.  I have confidence she will do well even though she just texted me that the predicted air temperature for tomorrow morning is 45 degrees, yikes!  a week ago it was 80 and muggy, but tropical storm Lee pushed through the Eastern states leaving a mess behind her along with cooler fall-like temperatures.  I reminded Cathy that the air temp for our first one was around 52 degrees so she already knows what to expect, and the cold water might take her breath away at first.  I told her to remember her "game face", and to jump around a lot after she puts on her wetsuit to her her blood pumping since it will be so cold.  She said she felt very organized this time around and was heading off to bed.
Suddenly I'm remembering a frigid, snowy winter day in Salladasburg when we were both waiting outside for our school bus to come.  Cathy was getting very cold and wanted to go back to the house.  I was afraid I would get in trouble for not going to school when I wasn't that cold, so I let her walk back to the house by herself.  Mom was home so I wasn't worried, but I later found out that Cathy had gotten hypothermia waiting for the bus.  I felt terrible, I should have gone back to the house with her.  What if she had passed out, or not made it back to the house?  How could I not have been there to protect my sister for fear of getting myself in trouble?
Now a teeny wave of worry washes over me and I'm wishing I was there with Cathy to be sure she gets through her event ok tomorrow.  Even though it means I would be freezing my ass off in some God-forsaken algae filled lake at 8am.  But a lot has changed this past year, Cathy is much tougher thanks to her training than she ever was when we were kids, and has already braved 2 triathlons.  I'm sure by this time tomorrow night, she will be boasting of her best times ever and already planning next year's events!   

The Housatonic Valley Triathlon Scout's Report

As I prepare for my third and final race of my first triathlon season, I have the advantage of both two sprints under my belt and being able to try out parts of the course in advance. Here’s the scoop on what I discovered when I visited the course a couple weekends ago.

The Park - There was hardly anyone there when we arrived around 11am and the lake was very calm with little boat activity. It’s a $13 entry fee for non-residents. An impending thunderstorm was keeping people away. Pictures attached of the park and beach area. It's hard to tell where they will do the transition area. The park closes after Labor Day Weekend, but the attendant thought you can still enter and swim at your risk after Labor Day (presumably for free).

Swim - The entry into the water is a dirt/sand mixture. A few rocks but not too bad on the feet. The lifeguards didn't know what the course will be and while the beach had two large swimming areas, they asked me to stay in one of the two and in front of the docks, which was fine. I swam for 20 minutes in my wetsuit and felt better than my first race which was also in a lake. There's some algae growing up from the bottom but not too bad and I saw some fish.

Run - I did the run route. When you go right on E Pembroke Rd you have a slight incline for a while and then a subsequent decline. Otherwise it's generally flat and meanders through residential neighborhoods.

Bike - We just followed the route in the car. I wouldn't recommend doing it without the roads being closed or unless they do a group training ride of sorts -- there's a lot of traffic and the roads are narrow and curvy in spots. The roads are in pretty good shape -- some rough spots towards the end of the route. When you first start out, there's a downhill and some big curves so you will probably need to be on your breaks somewhat. The rest of the course has a fair number of rolling hills -- not extremely steep, but long inclines in some cases and you will use all your gears. So I do recommend some hill training in advance of the race and insure your gears are working well. I mapped the ride so you can see the elevation:

http://www.mapmyride.com/routes/view/47127082

Tribulation Worketh Patience

Bella and Sasha

It's official, I signed up for the "Round The Valley" 25 mile bike ride!  I wrote that after completing a successful 15 mile ride with my husband and he said "I think you can do it!"  We adjusted the handlebar settings on my road bike and it's now a much better position for me, even though it's not what is considered normal.  Finally, I enjoy riding!  The week leading up to the event started out stressfully when I learned of an earthquake in Virginia not far from where Derrick lives.  He texted me:  "Just in my first earthquake!"  and I texted back:  "WHAT?!?"  The week ended with him evacuating Williamsburg thanks to Hurricane Irene, partially at my insistence.  Here is my text to him Friday morning when I learned the college was evacuating the dorms:  "You ARE coming home."  Also I planned, shopped for, and then cancelled a company picnic scheduled for Sunday because Irene was poised to crash the party.  Friday morning my dog Bella injured her knee playing with her dog friend, which prompted an emergency trip to the vet who said she hurt her ACL.  I was routing Derrick around the worst evacuation traffic so I showed up at the vet with my map of Virginia in case he called.  Some (ok, let's face it all) of my preparation plans for the bike event went undone.  You know, like checking the map to see where I would be going...
I laid out my stuff the night before, printed out a cue sheet, woke up, and rode the 2 miles over to the expo.  Glancing briefly at the map they had posted, I said "hell with it" and took off on my new journey.  I rode out with a smile and a positive attitude, waving at the locals sitting on their porches.  There were two goals for this event:  don't call the 'sag wagon', and pass at least one person.

Keep Going

First issue:  I didn't understand how to read a cue sheet.  Second issue:  I knew only a few of the roads on my 25 mile journey.  Third issue:  I have no sense of direction, time, or distance.  Also, it was a "show and go event" so I ended up riding completely by myself with nobody to follow.  I took the 3 roads that I knew, looked for the painted arrows on the road, got out my cue sheet and promptly got lost!  So I went 3 miles out of my way, and up some hills I didn't have to...  it wasn't even 7 miles into the ride, this might be a long day.  Finally I was back on track, not tired but a little worried because I had never done 25 miles and now I would be doing 28.  From that point on I was in unfamiliar territory, on roads I didn't know - all by myself.  Past the tall cornfields in the middle of nowhere, I remembered the horror movie "Children of the Corn" ... pedal faster.  Past the streams and mosquito infested ponds, past quaint antique shops and family farms.  Past a group of Amish men steadily building a picket fence together, and cows with curious looks on their faces.  Slowing down occasionally to make sure I was on the right track, the locals cheerfully helped me find the next road on the cue sheet which I had finally figured out how to read.  I worked up the courage to look at my flight deck and see how many miles I had done so far.  It was 14, and the event rest stop was supposed to be 12 miles into the ride.  Curses, if I hadn't gotten lost I would have been there 2 miles ago!  It was then that I saw the sign which read, "Tribulation Worketh Patience" and it said to me - keep going.  Up a nasty hill, my heart rate maxing out in the 170's - keep going.  In the distance... could it be... another biker, yes I'm on the right road.  Soon I came upon the rest stop and met a handful of other riders, some local and a family from Virginia.  I stretched, filled up my water and Gatorade, ate a homemade "powerball" and was happy to hear that the second half of the ride was supposed to be easier than the first.

Success!

Again, with a smile and a wave I rode off to finish my journey.  My nemesis The Sag Wagon drove by and I thought, "not today buddy".  There was an older couple in front of me, as much as I wanted to follow them so I wouldn't be lost again, they were too slow and I passed them with ease.  I told myself that wouldn't count towards my goal of passing someone.  From there on, the cue sheet became my friend and the intersections seemed to be well marked.  17 miles..I crossed a couple of roads I knew giving me hope, and passed two more people.  Then I saw the tall red brick buildings of the VA in the distance, where I first started swimming in December..20 miles.  If I can do a triathlon, surely I can finish this ride.  Making a left back into familiar territory, I was greeted by the wind and rain of the very outer bands of hurricane Irene.  Then saw her in the distance, a rider plodding up the hill - I salivated.  Having enjoyed running in the rain, I found that liked riding in it just as well.  I picked up the pace, the faceless rider in my sights.  Feeling a surge of energy, I passed her easily.  Since I knew these roads well, heading back to the expo I went faster and ended by sprinting into the finish area..I did it!

I think I would have enjoyed my ride more if I had known where I was going.  I couldn't make the best use of downhills because I never knew where the next turn would be, and was constantly watching for road signs and painted arrows.  But it was more challenging this way, more of a journey than a ride.  I was proud of myself for finding my way, meeting my goals, and only cursing once!  The results:  28 miles in 2 hours and 18 minutes, averaging 12.1 miles per hour.  I had hoped to do 25 miles in 2 and a half hours.  Since I rode by myself the entire time with nobody to draft from, got lost and went up 2 hills I didn't have to, and went slow to watch for arrows, I'm happy with the results.  Altogether I did 32 miles because I had decided to ride to the event rather than drive, and I could still walk the next day!     

I hate odds' blogs

…especially when they are my own and written the same weekend of ironic tragedy -- the unfortunate news of two deaths in the New York City triathlon, both in the swim portion.

Of course, we play the rationalization game – “oh, he was in his sixties”….”she probably didn’t train”…”the water was too choppy”….etc. But, according to her family, she did train. And she was a strong swimmer who swam competitively in high school. There is no logical reason why a 40 year old woman was tragically found floating face down by another swimmer. The autopsies of both athletes are inconclusive.

Of course my friends – triathletes and non-athletes alike – are abuzz in discussion about it. Sadly, the news will probably keep some people away from trying the sport. I know I would have had second thoughts if this tragedy had struck last year. It doesn’t stop my enthusiasm for the sport – I’m hooked now. But, it does give me new respect for taking training and medical conditions seriously. And, I’ll never write an odds blog again.

Go Cathy!

Dad's response, "oh there could be sharks"  sounds a little like "you may fall and someone will run over your fingers".  Somewhere in the back of Cathy's mind she must have heard me saying, "F the sharks!"  It's true I was being the logical one, when I reminded Cathy to stick to the 10% rule.  But she had asked me for advice; I found myself in the position of coach rather than competitor.  We talked about her heart-rate, core strength, and the importance of hydrating and fuel with the longer distances.  I even told her to work on her game face, to which she replied  >:(    Hopefully a few of my pointers helped along the way, I'm so proud of Cathy and her Nantucket Tri!
Having the ability to practice open water swimming must have been useful, and I will surely ask her for advice should I attempt one.  She cut her foot on a shell but kept going, biked through rain and hail and managed a great average speed, and still had gas in her tank for the run.  I think I even saw a 'game face' in one of the pictures.  As consigliere, my biggest concern for Cathy is some kind of 'overuse syndrome' with all of her training, hence my logical response to her asking me if she should do the Nantucket Tri.  It's as simple as Clemenza.. "leave the gun, take the cannoli" use common sense.  Working in a PT office, we see our share of these - mostly in teenage athletes who go from one sport to the next without giving their body sufficient recovery time in between.  Last year Derrick played around 40 games of D1 college baseball, then roughly another 40 for collegiate wooden bat league in Oneonta NY.  He had maybe 2 weeks in between that and going back to college, which he determinately spent doing cardio and in the batting cages to prepare for fall ball.  After playing nearly 80 games in a row, he was worn out and should have been forced to take a break; but rather some of his college coaches said he should have worked harder in the fall.  It's no surprise that the majority of injuries we see in high school and college athletes are largely due to overuse.  When he finished his senior year of college baseball, he took 2 weeks off for the first time in about 6 years, he needed it!
Cathy, I hope you were smart enough to take a week off after Nantucket :)  I'll be calling you to talk about interval training!  What have I been up to?  Well I'm working out at the YMCA, where the 25 year old desk attendant looked at the birthdate on my card and said, "that can't be right"!  He thought I was trying to use my mother's card or something.  When I informed him I have kids close to his age, he was rather surprised and said something under his breath about aging well.  Also I've come up with a new advertising campaign for EZ Pass while watching a Godfather marathon this weekend.  If Sonny had an EZ Pass, they never would have shot him on the causeway.  Show that scene from the Godfather, and then just the words EZ Pass on the screen.. enough said.

Triathlon #2: Analyzing the Results

I am truly amazed at the competitiveness of my division of women 40-44. I’m completely happy with my second triathlon, but I still only placed 71/92 in my division. I know I’m competing against women who have more time to train than me – but still! And, I’m very inspired by the older women out there who are equally competitive.

My main goal was to have a better swim so that I could feel better during the rest of the race, which I did. And, my pace in all events improved over the last race. Here’s how I did and what I need to continue to work on:

Swim: It was a much better experience than the first race and I as described in a previous blog, I swam about 70% of it freestyle. This being my worst event, however, it’s still bringing my overall placement way down since I’m placing in the bottom 10% in this event. So, I’ll continue to work on my endurance and open water swimming with the hopes of getting to close to 100% freestyle swimming which will help my speed.

Bike: At an average of 18.35 mph, I had a good pace for my current competency level and considering I had to slow down on parts of the course due to the rain downpour. I’m placing in the top 60% both in my division and amongst all divisions. I’m going to continue to work on my bike speed and getting used to my new bike clip-in pedals.

Run: I had an average pace of 9:39 per mile, which is the best I typically do in training. I’m placing in the top 65% both in my division and amongst all divisions. In order to do better than this, I’ll need to start getting more serious about interval training and working on my speed and not just endurance.

As with the last race, age and gender are not complete determinants of performance as your dedication and training count a lot. I beat my share of younger woman and men of all ages. But, if I had been competing in the W60-64 division, I still would have only placed in third place in the division! These older women are an inspiration!

What are the odds?

In light of the company I kept with some “celebrities” and my and others’ worries about the Nantucket race, here’s some interesting stats:

The odds of….
Dying from a shark attack 1 in 300,000,000
Dying being struck by lightening 1 in 576,000
Dying from drowning 1 in 79,065
Dying slipping in bath or shower 1 in 2,232

Lesson: Your fears are unfounded! (and the swimming training should actually help your odds against drowning – just be careful when you come home and shower)

Winning an Olympic medal 1 in 662,000
Becoming a US Senator or Representative 1 in 90,000
Becoming a triathlete in the US 1 in 258

Lesson: Try a Tri – it’s easier than other achievements!