Making the Correct Game Day Decisions

This weekend, three game day decisions were instructive. Each situation involved athletes going off the plan and adjusting to the moment, which resulted in greater positive outcomes.

1) At this weekend’s Season Opener, the race plan was to swim strong using the winter’s consistent pool work to set the race tone. Reality struck upon entering the frigid 59F water. Dizziness and erratic heart rate took over immediately. These athletes quickly adjusted their plan; they let their wave go and waited in the water, getting their orientation and heart rate under control before starting the swim. It wasn’t the plan but it was the right decision. Race results and smart decisions are sometimes at odds with each other. Quickly and intelligently changing the plan to meet the most apparent need resulted in the best outcomes: completing the swim, and biking and running strong.

2) A new triathlete had a bike workout in TrainingPeaks. She has a new bike and is a beginner cyclist. Instead of blindly doing the prescribed bike workout, she spent the trainer workout time  learning the gears, shifting, adjusting the seat and feeling out the experience. Smart move. You are better off learning Bike 101 before executing a workout. (And Coach learned a lesson in prescribing such skill-building workouts for future new triathletes.)

3) Another athlete had an important BRick workout on Saturday morning. Halfway through the bike, he realized his child was sick and his spouse needed help. He did the right thing: he stopped his workout and helped his family. No workout is worth jeopardizing your family health and support network.  Self-care is important, but defining when it is a net positive versus a negative consequence is a key life skill.

There’s the plan and then there’s life. Use your intelligence, training and discretion when the plan needs changing. Often it’s the right decision!  -Jim

Race Local (and Often) To Improve Your Race Skills

Your first loaf of bread is never your best loaf of bread. As you try different combinations of ingredients, knead the dough in different ways, and perfect your baking technique, your loaves improve. Racing is the same; your first race is never your best race. You get better with every race until you are working on the smallest of improvements. You move from completing the race to tasting the most subtle flavors.

Most triathletes don’t race quite enough to improve their “race skill” level. They set a big goal, such as a half (70.3) or full distance IRONMAN, and then aim toward that goal for months or years with lots and lots of training but not much racing. They hit performance plateaus, and since they spend so much time swimming, biking, and running, they aren’t sure what’s missing. Sound like you? Then consider revising your long term “A” race plan to include a number of “C” local races along the way to perfect your racing skills.

A “C” race may be a local 5K, a weekly community trail running series, or even a very fast and challenging weekly group ride. Part of the goal is to automate your race day routines and stressors so when your big race day arrives, you can prepare and race with ease, knowledge, and practiced competence. Lining up at the start line for a local race and your out-of-town big “A” race should actually look pretty similar. They both require prepping the night before, managing race morning jitters, a pre-race breakfast, the nerves at race check in (and all the urgent trips to the port-a-potty). They demand a proper warm up, a race plan, and an execution of that plan along with head-to-head competition. Your local race provides a microcosm of your larger race.

The lessons you learn racing these events will build the foundation for your “A” race racing skills -- both consciously and unconsciously. For example, late in a local 10K run race, you might be tailing an equal or slightly faster runner and you see their shoulders drop just a bit. There’s your moment to make your move! Or you work on pacing and impulse control early in a group ride and finish strong instead of blowing up. Even if your race goes poorly, you will learn something that you can improve upon the next time you line up at the starting line. When you finally toe the line at your “A” race, you know what to do.

Should you race every weekend? No. But work in enough smaller, local races to build up your racing skills and resume. Plan out your local races to support your “A” race goals, to leave plenty of time to recover, and to not interrupt your main “A” race training. In the last 12 weeks before your “A” race, focus on training over racing, but there are still lots of weeks left over to race locally and build race skills -- especially during the off season (which is to say, run the Turkey Trot and the Jingle Bell Jog).

So get baking and racing! Those perfect loaves and races are developed on a deep foundation of practice, knowledge, and skill. -Jim

Brandt Slayton at Season Opener, Hopkinton, MA.

Power of 5X

Many of our triathletes practice the three individual sports three or four times per week. Given an athlete’s busy schedule, that can be a tall ask. 3x per week, practiced over weeks, months and years, will build a solid, successful Age Group triathlete. The triple frequency gives athletes confidence; it’s a nice balance between doing too little and excelling at the skill. It allows them to reach a certain level characterized as ‘good’. 3x per week athletes aren’t always winning races, but they are performing at a level that equals, and often exceeds, their peers around the water cooler.

4x per week might sound better, but it can be fool’s gold. It’s enough to be decent but not quite good enough to be great. Athletes who train 4x per week often feel like they are fully committed, but there’s always something missing. They might grow frustrated from tasting, but not quite reaching, their expected level of excellence.

When we want to reach the next level, address a sport weakness, or get a bump in fitness, we employ the 5x per week method. 5x per week sends athletes into territory that many people won’t travel to and therefore, will catapult them beyond their peers. When you do something 5x per week, you start to see and feel the nuances of your sport (or art). Your game elevates. You start to gain mastery, living inside your practice and executing to a high level. We recommend avoiding 4x per week and either staying at 3x competence or jumping to 5x excellence. 5x will start to feel like 3x squared.

How long will you need to 5x? That all depends. If you are looking for a small bump in fitness for a race this season, you can measure this in weeks. If you are looking to reach the top of your sport, you can measure this in months and years. (Triathletes - that’s 5x per sport!)

If you find yourself at a plateau, try 5x per week for chunk of time. You’ll be surprised what consistency and volume of practice can achieve.

- Jim

Cold Weather Riding Gear & Tips for Triathletes & Cyclists

You’ve been on your trainer all winter and you’re just dying to get out as the salt washes off the roads and the ice turns to mud.  There’s only so much Zwift an athlete can handle! Northern triathletes and cyclists ride four to eight weeks in the spring and fall in temps ranging from 30F (0C) to 50F (10C). And there’s often rain, sleet and snow thrown into the mix to keep things interesting. But fear not! There is no bad weather, just bad gear. Go prepared, and you’ll enjoy your ride! Go unprepared, and both you and your riding pals with suffer misery.

Here are some of our favorites for cold weather riding gear by body part and some general tips for staying warm:

Legs:  A key to riding in the cold is keeping your legs, and particularly your knees, warm. Pros won’t ride with their knees uncovered until temps are over 55F (12C). Follow their lead and cover up. Your knees have zero cold protection. As such, any combination of the following will do:

• Tights or long bike bib tights. Your regular bike kit with run tights over or under them will work.  If your budget allows, purchase bib tights. You’ll use them 8-10 weeks of the year. Any brand will do. We love our Castelli and Assos bib tights.

• Leg warmers, which are more versatile than tights but not as warm.

• Knee warmers. When the temps are hovering in the 50s, these will be sufficient.  Start with them on a cool morning and shed them as the temps hit the upper 50s and above.

Upper body: Nearly all spring/fall conditions require a long-sleeved base layer and decent bike jacket. It doesn’t have to be fancy, but think wool or synthetic warm base layer and a breathable jacket on top. If the temps are really cool, a vest underneath the jacket is a warm addition and can be shed later (or lent to a friend who didn’t bring the proper layers). There’s no need to buy a specific bike base layer, because you probably have a running or hiking layer that will do. A breathable cycling jacket with back pockets will be useful for 8-10 weeks of the year.

Arms:  You can put on arm warmers, like leg warmers, at the start of a cool ride and shed them as the day warms. You will find them useful even in the summer for early morning starts or later afternoon finishes. This is a piece of gear you can use for 4-6 months of the year. Nearly any brand will do.

Feet: Here is where you go full pro. Protect your feet and your ride will be blissful even in the coldest temperatures! And conversely, there’s nothing like cold feet to ruin you ride. Don’t skimp on shoe covers; get the kind that fully cover your shoes and ankles. Toe covers are worthless. Castelli makes a bunch of warm shoe covers with neoprene. Neoprene will also keep your feet warm on rainy days.

Pro tip: Get ski shoe covers for riding on very cold days like these from Yoko. Yoko Boot Cover

Hands: Don’t skimp, get warm gloves. You’ll rarely regret warm gloves. Like cold toes, cold fingers can make a ride really unpleasant. When in doubt for buying gloves, buy the warmer pair.  

Pro tip: Get a pair of Kinco leather insulated gloves - warm and very economical.

Ears / Head: A hat and/or headband is crucial. Nearly anything will do, but make sure your helmet fits over the top of it. Again, look at what you already have for running and hiking and you will probably have something that works.  If you don’t have a hat that fits under your helmet, a headband will cover 99% of the requirement.

Pro tip: A neck gaiter will keep your neck and face warm. You can pull it over the top of your helmet for extra warmth or put around your ears if you forget your hat or headband. It’s worth always having one in your bike bag.

Bike bag:  Any big bag will do. Put all of the above in your bike bag. Staying organized is key. When you go for a ride, it will all be one place. A big bag provides no excuses and centralization.  And more than 50% of the time, you’ll hand out gear to your riding pals who weren’t as squared away as you. Be a cold weather riding hero!

Also… don’t forget to drink and eat regularly! Your sense of thirst isn’t as strong during cold rides, but you are still dehydrating as you go. Drink and eat like you would on hot rides. You won’t stay warm if you become dehydrated and hungry (and you’ll ride like junk).

Have questions about cold weather riding?  Contact Us!

Why Aerobic Training?

For a short version of this article, click here.

Why Aerobic / Zone 2 Training?
Reaching our athletic potential and highest performance depends on a training principle that nearly every top coach in all endurance sports subscribe: aerobic exercise, also referred to as  “Zone 2 training”.  

Why aerobic training?  
The body has adapted aerobically over 84,000 generations. While we are often inclined to do more intense and stressful training (mostly due to time constraints and modern living), our bodies have evolved to be most efficient through aerobic training.

You’ll hear aerobic training referred to in a number of ways: Zone 2 or Z2, the 80/20 rule (80% of training is performed at low intensity with only 20% being performed at high intensity), polarization (the approach of “easy is easy and, hard is hard”) and aerobic foundation work.

What is aerobic training and why does it work?  
The heart is the engine that drives the vehicle.  You can have all the fancy bells and whistles you want in that vehicle, but if the engine isn’t strong, those additions are essentially useless. Zone 2 develops the aerobic capacity necessary for peak performance in endurance sports. Technically, anything over a few minutes of exercise is classified as aerobic exercise. As a sprint to Ironman athlete, you are expending energy over a long period of time, such as one to seventeen hours.  The body needs to be able to efficiently endure that level of exertion spread over a period of time.  

Anaerobic training (you’ll see popular reference to HIT or High Intensity Training) may be more exciting, but it is not the most effective way to build the foundation of the engine driving the machine.  The aerobic energy system is the highest priority in developing the overall athlete.  Zone 3 is the “gray zone”--it does very little to develop the aerobic system or the anaerobic system, and yet most athletes naturally fall into this particular category when left to their own devices.  The result is you essentially make very little performance gains in fitness and endurance. Higher zone training will target the anaerobic system and that type of training will be employed secondarily after building your aerobic foundation.  In sum, when looking at the most efficient way to safely and productively develop athletic performance, all research and the scientific evolution of our species have all landed on the same answer: aerobic training.

In addition to the development of your aerobic capacity, there are a number of other critical endurance athlete benefits that come with zone 2 training:

*Increased number and density of mitochondria – your primary energy driver.

*Increased stroke volume, i.e. more blood through your heart and body at the same HR.

*Increased fat burning capability. Maximizing your fat burning capabilities is critical to 2+ hour racing.

*Increased lactate clearance / management.

*Increased blood plasma.

*Ability to Increase overall training volume without beating up your body and mind.  In many cases, we can increase training volume 30 – 50% over your unstructured / gray zone training / Zone 3. You will feel much better, physically and mentally, with the increased training volume in Zone 2.  

Commonly asked questions:

Is this going to suck initially?  
Yes.  If you have not trained Zone 2 HR before, you’re going to most likely hate it. You will sometimes walk hills, you will run and bike slow or slower, and you will long for the days of just doing whatever on your runs and bikes.  You will question your coach and think he is insane.  The suck will continue through the Prep and Base period (but it will get better, promise!).  This is not sexy training.  It is effective training.

When will it not suck?
After the Prep and Base period of the training cycle (lasting from 2 - 4 months, athlete / race dependent), we will begin to add more intensity.   Once you’ve built up your aerobic engine and reached a critical volume of training (another topic), we’ll lift into other zones during the bike and run as we get race-ready during the Build period.  (By nature, your swims in Prep and Base will dip into higher zone training which is where most of our higher intensity i.e., 20% of the 80/20 approach.  You’ll still be getting some intensity in the Prep and Base phase but most of it will be in the water)

When will we reach glory land?

• When you are running 1 – 2 minutes faster per miles in your Base runs at the same HR than you started the season at.

• When you are running that much faster during your races at the same level of effort as last year races.

• When you are passing the people who used to easily beat you.

• When you hit the finish line with a PR.

• When you stand on the podium and your friends ask, “What the hell have you been doing?!”

What if I don’t believe you?
It’s always good to be skeptical.  Don’t believe it?  Email 2 – 3 top coaches and athletes in any endurance sport and ask their opinion on Zone 2 / aerobic training.   If they answer anything different than the above, let me know!  I have a sneaking suspicion you will find a common answer between all of them. -Jim

Suggested further readings: The following are various articles that distill this concept and explain it in detail.

Here is the layman’s version of the science of zone 2 training and a great overview:  

• http://herohealthroom.com/2013/12/04/zone2-training/

A more scientific and detailed explanation of zone 2 training by Stephen Seiler, a world expert on training physiology:  

• http://www.fftri.com/files/pdf/Seiler%20IJSPP%202010.pdf

And:  https://www.frontiersin.org/articles/10.3389/fphys.2015.00295/full

How do endurance runners actually train? Relationship with competition performance.
https://www.ncbi.nlm.nih.gov/pubmed/15741850/

You may have heard of Phil Maffetone, he’s the grandfather of aerobic training and founder of the MAF method:  https://philmaffetone.com/want-speed-slow-down/

Matt Fitzgerald TrainingPeaks article on the 80/20 ratio of low endurance and high endurance training:  

• https://www.trainingpeaks.com/blog/using-the-80-20-rule-to-balance-triathlon-training-intensity/

Mark Allen on the maximum fat burning / maximum lipid power benefits of zone 2 training:   

• https://www.youtube.com/watch?v=N_YbYCFRHUo&t=434s

Check out our coaching philosophy. We’d love to hear from you!

2017 IRONMAN Mont-Tremblant Race Report -- Kevin Hartstein

Guest race report by Kevin Hartstein.

I love running. Since beginning to train for my first marathon in 2013 the feeling of slipping into a pair of running shoes, knotting the laces, and trotting out the door has brought me endless joy. I run to relieve stress, to improve my health, and to compete with others (especially my twin brother) and myself over how long and fast I can go. I’ve ticked most of the important boxes – completing a marathon, qualifying for and running Boston and New York, and upping the distance to 50K, 50 miles and even 100 miles at the VT100 Endurance Race last summer. I love the purity and freedom of running – all you need is a pair of shoes and some willpower to start putting the miles in. But I hate cross-training. I have a difficult time convincing myself to stretch or do core work, never mind swimming, cycling, or (god forbid) running on an elliptical… So why on earth did I sign up for an Ironman?

Like many important life decisions, it started in a bar. Club sweetheart Cara Baskin, my brother Taylor, and I had just run the Lake Wawayanda Trail Ragnar Relay in New Jersey. Although the 120-mile race was meant for teams of 4 or 8, we failed to fill the 4th slot on our roster. Despite this setback, we won the Ultra division and finished 3rd overall among the 8-person teams. Inebriated with victory (and perhaps a few too many IPAs) we planned our next move. We had all run ultra-distance events already – in fact, Cara had completed the VT50 the weekend before – so we wanted a new challenge. “Let’s do an Ironman!” It seemed so simple. Taylor had cycled in college and Cara had completed a Half Ironman the year before. I had only a vague notion of the swim and bike distances and almost no experience with either sport, but had run for 23 hours straight in the VT 100, so figured a race that took about half that time would be no problem. The drinks wore off sometime the next morning and the lactic acid ebbed a few days later, but the Ironman idea caught hold.

Triathlon training would be the most intense cross-training I had ever done. I signed up for a winter spin class at the Dartmouth gym to see what cycling was like and started swimming once a week during lunch. My friend Robert Gill joined for spinning and decided to get in on the action. Our friend and UVRC club-mate Taylor Black had raced at Ironman Mont-Tremblant the year before and gave it rave reviews, so we all pulled the trigger and registered. The months that followed that decision seems like a blur of wetsuits, carbon time-trial bikes, and Clif Shot Bloks. My goal shifted from completing the event to racing it. I learned how to fix a flat tire and keep my goggles from fogging up. UVRC member and triathlete Jeff Reed introduced me to the Dartmouth Triathlon Club coaches Jim Anderson and Eliot Scymanski, who taught me to bike and swim correctly and what a “brick” workout was. I met my girlfriend, Vanessa, at an Upper Valley Triathlon Club event and she decided to race with us at Mont-Tremblant. I borrowed time from my running to give swimming, cycling, and even core work a fair share.

Before we knew it race day had arrived. We pumped up our tires and deposited our bikes and running shoes in the transition area. The Canadian Air Force jets flew over the beach at Lac Tremblant and the cannons went off to start the race. We charged into the water for 2.4 miles of swimming, 112 miles on the bike, and a full marathon. We all crossed the finish line. After drinking some water and shuffling to the hotel room for a shower, we met up at the bar to start planning our next adventure.

In the end, my season of cross-training comprised about 2500 miles of cycling and 100 miles of swimming in addition to 600 miles of running over the four months between the Boston Marathon in April and Ironman Mont-Tremblant on August 24th. I still find reasons to avoid core work and stretching, but I really enjoy swimming and cycling now and plan to continue cross-training to some extent through the winter in order to compete in another Ironman next year. With enough work, I think I have a chance of earning an age-group slot for the Ironman World Championships in Kona, Hawaii.

On the other hand, I’m thrilled to focus on running for the rest of the season. It is my first and true endurance love. I don’t have to worry about tire tubes or goggles or goofy one-piece suits with padding in the shorts. From now until the end of the year I’ll just be knotting my laces and hitting the road, first to prepare for the VT 50 miler in September, then for the NYC Marathon in November.

I would encourage anyone who’s considering a crazy athletic dream to go for it. The biggest obstacle is usually just committing to your goal. Once it’s in sight, everything else will fall into place. Especially here in the Upper Valley, there are a lot of friendly, helpful people who will point you in the right direction and give you training advice. Ask for help. Whether it’s a 5k, charity bike ride, triathlon, or ultramarathon, someone in the UVRC, Upper Valley Triathlon Club, or Upper Valley Velo has done something similar and would love to talk to you about it. I’m honored to be a board member for our club and my mission as Vice President is to bring these resources together for our members.

2017 USAT Age Group National Championships Race Report -- Emma Sklarin

It was 8:55am in Omaha, and we were sitting hip-to-hip with our competitors, our legs dangling over the edge of the dock. After months of anticipation and training, Katie, Sonia and I finally had our toes in the race. We were smiling and laughing with the girls around us, though they would soon become our fiercest competitors when our wave took off minutes later. That’s just the magic of this crazy sport: when you’ve traveled halfway across the country to push your body through a two-and-a-half-hour, three-sport sprint, you just can’t take it too seriously.

After five long minutes, the buzzer went off and the swim began. The water temperature was 80 degrees on race morning, so it was declared a non wetsuit race. This meant slightly slower swim times without the flotation power of a wetsuit, but it also meant we would shave time from our transitions since we wouldn’t need to rip off our wetsuits or change clothes at all. Besides the lack of lane lines, the lake swim almost felt like a pool.

While the swim looks peaceful to fans on the docks, in the water it’s a battlefield. Remember that pool game “sharks and minnows,” where the shark grabs as many legs as she can while the other kids scramble to cross the pool? The swim leg of a triathlon is just like that game, except everyone is a shark and it lasts for a mile. I fought my way to the first buoy, and Sonia got stuck between two swimmers, claiming that at one point she “rode on their backs” as she found herself in their line of motion. We circled the buoys to complete the mile, Sonia and I coming in at 27 minutes with Katie close behind.

Sonia and I ran to transition together and cheered each other on. Soon, we were running with our bikes to the bike mount line. Sonia started just ahead of me and Katie, quick as a whip, passed me within the first couple miles. The bike is my worst leg of the triathlon by far, so my goal was just to hang on to a 20 mph pace and try to hold my position for as long as possible. I was only successful until the turnaround – when my lack of speed work caught up to me –, but I still finished the bike leg in my goal of an hour twenty. Katie and Sonia finished the bike leg in 1:10 and 1:14, and I cheered them on the start of the run as I sprinted to transition.

By the time I got to T2, it was almost 11 and already 80 degrees. It was hot, and you could see it on the red faces of all of the runners. I followed Sonia’s advice and dumped a cup of water on my head at each aid station. At one, the volunteer handed me the paper cup and called out “wait, that’s a block of ice!” as I ran away, but I’d already poured it, the ice melting on my head. It felt great.

My run was a blurry mix of bliss and pain, and I couldn’t help but smile. There we were in the middle of Nebraska, running down country roads with some of the best amateur triathletes in the nation – and they were all just as excited to be there as we were. I crossed the finish line six minutes ahead of my goal time with Katie, Sonia, Jeff and my dad all waiting at the end. Katie had finished in 2:26:53, coming in an incredible 7th in our age group. Sonia finished in 2:32, coming in 16th. I came in at 2:39, finishing 25th.

That night at the awards ceremony, Katie took to the podium, standing with the top finishers in our age group. She also found out that all three of us had qualified for Worlds in 2018 in Australia. The next morning, Coach Jeff had an amazing race in the Sprint, coming in hot at 1:13:51 and finishing 7th in his age group. Talk about a coach that can do both! Jeff guided us through our race-day prep and cheered us on throughout the race, only to wake up and absolutely crush his own race the next day.

Two years ago, I raced Nationals in my Dartmouth kit, but I competed mostly for myself. I could’ve never imagined how far our team has come since then. At the finish line, we met an alum, Gabriel, who was racing, too. Maybe that’s why I never stopped hearing “Go Big Green” throughout the race, both from strangers and friends. It propelled us forward, pushed us to dig even deeper and put smiles on our faces in the toughest (and hottest) moments. I think it’s safe to say that Dartmouth made a splash at Nationals this year.

Now for a few huge thank yous: First, dad – you’re the best cheerleader in the game (thank you for flying to (the most exotic) midwestern cities with me)! Jeff – you are a saint for driving to Omaha by yourself with our bikes so that we could have the perfect race set up. I’m not sure how we will ever repay you! Jim – this summer, when the devil on my shoulder told me to stay out on a Friday night and skip a Saturday double-day, I’d remember the joy of the TrainingPeaks box turning green and knowing you’d see me kicking butt in my workout and the devil would pipe down. Thank you for thoughtfully writing training plans that made all three of us fit and confident for race day!   - Emma Sklarin, Dartmouth Triathlon Club & Endurance Drive U23 athlete

White Mt Velo 40-mile Swiftwater Bike Time Trial.

White Mt Velo 40-mile Swiftwater Bike Time Trial. July 6, 2017. Franconia, NH

White Mt Velo is a road ride group that is supported by Littleton Bike & Fitness. They organize rides from April through September.  Jen Dodge is the current event organizer extraordinaire.  She does the scheduling, organizing the rides, planning appropriate routes, explaining the routes and re-group spots.  You’re always in good hands when Jen runs the show. 

The White Mt Velo group primarily rides out of Littleton, NH but also holds various Thursday night group rides out of other northern NH towns such as Lancaster, Whitefield and Franconia. 

Their Swiftwater 40 mile Time Trial (TT) has been an annual event for over 15 years.  It’s a self-timed ride/race.  Some people ride it as a group and others ride it individually.  Here’s the Strava segment for the course: https://www.strava.com/segments/10040296

Last year’s event was rained out so I was itching to get in on it this year.  It was a beautiful northern NH evening as we met at Mac’s store for pre-ride instructions and information from Jen.  People start when they are ready to launch. I waited a minute or so as to have people to chase. 

The route starts with a 9 mile incline on the Easton Rd / Rt. 116 (part of the White Mountain Half Triathlon uses this road), a right on Rt. 112 losing elevation from miles 9.5 to mile 20 where it intersects Rt 302. It’s a gentle elevation gain for 10 miles through Bath and Lisbon. The crux starts after taking a right on Rt 117 to climb up to Sugar Hill through mile 30 – 35+ ending with a big descent back into Franconia.  

This TT was well-timed with my triathlon season training: For the better part of the Winter, Spring and early Summer, I ran a lot, as in twice as much as I had ever run, as we needed to address fading late in the half marathon part of 70.3s i.e., build run durability, finish the race strong.  As many triathletes can attest, running can sap your high end bike power.  It’s not uncommon to be 10 – 20% off of your ‘normal’ bike power watts with a lot of run miles in the legs during a training phase.  It’s part of the balancing act in triathlon training.  If you want to produce huge watts at your local race or weekly group ride, running can take a backseat for many un-coached athletes.  You have to give a little to get a little (or a lot).  I had completed my A race, Ironman Syracuse 70.3 in mid-June and had backed off the run miles a bit with upcoming shorter races.   In other words, power was being restored to the legs and it was time to push some watts!

As with all races, it’s easy to blow up your entire race in the first half.  I was particularly careful during the first 9 miles, especially between miles 7 – 9 where there are steeper, short pitches.   I didn’t want to burn any matches with big power surges and tried to maintain an even watts range through these hills.  It was tempting to go harder through this part as I had caught my friend, Steve Saffo, and he hooked on and then proceeded to re-pass me on the hills.  Steve is a strong rider (and runner) and I wanted to make the next pass definitive.  As we turned right onto Rt. 112, I put my head down and put in a surge.  Steve was riding a road bike and I was on my TT bike so was able to make just enough of a gap to exploit the rider / bike drag between the two riders and two different types of bikes. 

Recent heavy rain storms had damaged Rt. 112 and it was a rough ride down through the Ammonoosuc River valley, avoiding gravel, potholes and large cracks. In this section, I tried a new fuel source: Untapped Maple.  Due to lack of practice, most of it ended up on my hands and just a bit in my mouth. I had only one package of it. Oops, lesson learned. 

The southwest headwind we had experienced on the first 20 miles turned to a nice push on Rt. 302 as the course rolled north through Bath and Lisbon.  By Lisbon, I was feeling the lack of fueling besides the two bottles of Skratch (one with ice cubes to help internal cooling).  I backed off slightly for the last few miles of 302 knowing that the crux was coming on the Rt. 117 climb into Sugar Hill.   But overall, I was feeling good and it was nice to finally see some real watts (at least for me) on the Garmin. 

Late in races, no matter the distance, is where your fitness level shines (or falters).  As I climbed up Rt. 117, I asked my body to do hard work and it responded.  Those weeks of 1000+ TSS (Training Stress Score) through the Spring and Summer were paying dividends when I needed it.   My power increased through the 5 mile climb and crested Sugar Hill to see the sun’s angled light reflecting off of the Cannon Mountain buildings and bathing Franconia Ridge in warm, orange light.  A true north country evening!

Mile 35+ to mile 38 is a screaming downhill. Not being familiar with the descent and valuing the skin on my body, I sat up for most of it and checked my brakes a few times down through the corners (showing my triathlete side of bike handling skills).  At the bottom, it’s a quick flat sprint back to Mac’s store and done!  Time: 1:44:35 which was 2nd overall on the night. 

To my surprise, I didn’t know there was another guy up the road, ultimately finishing two minutes ahead of me.  Nevertheless, I put out my best effort, was very happy with it and two minutes would have been a tough ask.  Just goes to show, you never know how a race is going to end, keep pushing until the finish line.

Big thanks to White Mtn Velo, Jen and the Littleton Bike & Fitness shop for keeping cycling alive and vibrant in the north country.   - Jim                               (photos credit: Jen Dodge)

Patriot Half Race Report & Review by Katie Clayton, U23 athlete

Patriot Half Ironman race recap: 

    On June 17, I crossed the finish line at my first 70.3 race, the Patriot Half. Patriot is put on by Sun Multisport Events every year in East Freetown, Massachusetts. It features a swim in the warm, calm waters of Long Pond, a mostly flat two-lap bike course with a few rolling hills, and a beautiful run loop on quiet country roads with an aid station at every mile. If there ever were such thing as a “beginner friendly” half ironman, Patriot is it. 

    I decided to sign up for the race in October after a great summer of several sprints, my first Olympic distance race, a bunch of road races, and a century ride. I was ready to push myself to the next level of triathlon training, and I was motivated by three other U23 athletes who had the same goal. Our “70.3 group” met weekly with Jim and Eliot in the fall to set up TrainingPeaks accounts, talk about what training would look like, and generally come to terms with the idea of racing for multiple hours. Our official base training period, complete with detailed daily workouts imported into TrainingPeaks, began on January 1st.

    It took me a little while to get into the rhythm of the new training plan. I had never really done doubles before (two workouts a day), and I was exhausted after the first week of waking up early to fit in one workout before my internship and then doing a second workout directly afterwards. Luckily, the plan was designed to ease me into the increased volume, so the intensity level of most of the workouts was low. As I came to learn, base training is all about keeping your heart rate low and slowly turning your body into an aerobic engine that will be able handle higher intensity speed work in the spring. So, I spent a LOT of time pedaling determinedly on the trainer with my heart rate in the 140s (while making it through five and a half seasons of The West Wing), jogging along snowy roads in the dark at a pace that felt much too easy, and doing light but consistent strength training in my basement to ward off injury. My only intense workouts were in the pool, as the swim was the triathlon leg that needed the most work for me (I have a background in running, but could barely get across the pool when I started triathlons). I did several weeks of “swim blocks” where I would be in the pool, usually before 7 am, six days a week. Even though it was tough to force myself into the water on those cold winter mornings, the consistent high yardage worked. My times started to drop off, and I felt a lot more confident in the water. I sent Jim and Eliot a video of me in the pool a month or so in, and they didn’t even believe it was me at first. From there, I was sold on the swim block strategy, and I continued to improve. 
    I was back on campus at Dartmouth in the spring after my winter off-term, and I was thrilled to begin training alongside two other U23 athletes (and some of my best friends), Abiah and Valentina. We excelled at different legs of the triathlon and our schedules didn’t always overlap, so we didn’t do all our workouts together, but we really enjoyed having each other’s company for our longest workouts. The other big change of the spring was transitioning into the build period, where we finally got to incorporate some speed into our bike and run workouts. On the bike, we started to ride outside and began doing “sweet spot” interval training, which involved rides with several 6-15 minute intervals at threshold heart rate with recoveries in between, as well as longer rides with 15-20-minute race pace intervals, and super long 3-4-hour rides at low intensity to get used to being on the bike for a long time. On the run, we added 15-25-minute race pace efforts to the end of our long runs to simulate how it feels to go hard on tired legs. We kept up the intensity in the water as well, and focused on improving our technique, maintaining our speed, and developing open water swimming skills like sighting and swimming with a wetsuit. As the intensity increased, I noticed how much stronger I felt from all the base training. My run times and bike power were improving significantly too, and I could go much harder than I could at the beginning of base training without maxing out my heart rate.

    One of the most important elements of our spring training were three “big weekends” or “big days” in which we tried to simulate what it would feel like to exercise as long as we would be racing. We also practiced our nutrition and hydration strategies on those days so we could get used to fueling mid-race. Our biggest training day happened a little under a month before the race, and it featured a 2500-yard open water swim with wetsuits, a 60-mile endurance bike, and an 8-mile run with five miles at race pace. Although the intensity wasn’t as high as it would be at the race, completing that big day showed us that even without tapering, an audience, or any type of special race preparations, we were physically capable of exerting ourselves for a long time. Mentally and physically, our big days made us feel race-ready. As Jim told us, when the race came around, we would be more than prepared: it would just be about execution. 

    The two weeks leading up to the race brought a big decrease in overall training hours. We kept some of the intensity to keep our legs from going stale, but we dropped the volume to get rid of some of the micro-fatigue that had been accumulating since training began. I was antsy, to say the least, but I knew that it would pay off when I felt fresh on race day. I took the day off completely two days out, spent the day before doing a series of pre-race prep workouts on the actual race course (a short bike and a short run with a few pickups on each), and did everything as planned on race evening: laid out all the gear, ate familiar pre-race foods, and tried to visualize success as Jim had recommended. At 4:30 am the next morning, I was up and ready to go.

    I’m happy to report that Patriot itself went as well as I could have hoped for. The weather was ideal, with cloudy skies and temperatures in the low 70s. My swim wasn’t all that fast, but it was much faster than it would have been had I not spent so much time working on it. More importantly, I got out of the water feeling strong and ready to ride. The bike was awesome, and all the high intensity training (particularly on the hills of the Upper Valley) made the relatively flat course seem easier than I expected. I drank every 15 minutes and ate every 30 minutes as I had practiced, and I kept my heart rate high but in check to save some energy for the run. When I got off the bike and looked at my watch after the first mile, I was shocked to see that I was actually running at goal race pace (which I had told Jim would be impossible after the swim and bike), but I held on to it as long as I could and made it to the finish line in just under five hours (4:58:18), with a half marathon PR by five minutes (1:35:11; that’s including the half marathon road races I had previously done without biking 56 miles and swimming 2100 yards beforehand). After getting down some food and water, I called Jim to let him know that it had all worked. Sure, I was tired, but the exhilaration I felt post-race almost made me forget that I was totally spent: it was the ultimate triathlete’s high.

    The whole week after Patriot was recovery mode for me. Not only was I chafed, sore, and stiff, but I also had to get four wisdom teeth out two days after the race. Luckily, having a week to do nothing but drink smoothies and relax was enough to make me feel more than ready to jump back in. A week later, I was up and running, swimming, and biking my way towards the next goals for the summer (another century ride, the Boston Triathlon, and USAT Age-Group Nationals in Omaha). I’m not sure what the training goals will be after that, but one thing’s for sure: I’ll cross that Patriot finish line again. After all, now I have a record to break!    - Katie Clayton, U23 athlete
    
Patriot Half Triathlon 2017 Race Results