Jamestown Olympic Race Report

June 10th, 2013 | Posted by nniroclax in Triathlon - (0 Comments)

Jamestown Olympic Triathlon 2013 – June 8, 2013

Training

Here is what my planned and my actual training looked like. As you can see, they’re two totally different things.

I guess I’ve never enjoyed sticking to a training plan. I prefer to pop in for an afternoon swim on a rainy day when I know the evening session is going to be crowded, or do a long run when it starts to drizzle and the cloud cover is significant, or do a long bike on a nice afternoon. The numbers on the left are my long run distances for that week. 10% rule baby.

Jamestown Oly Training Plan and Actual Training Plan

Jamestown Oly Training Plan and Actual Training Plan

As you can see, I planned to do a lot more running than usual to try to get my run times down. That didn’t happen. I also took a lot more rest days than planned.

My goals for the race were a 29 minute swim, 1:18 bike, and 53:00 run.

So here’s how it went.

SWIM

The swim was open water in the James River. The water was a little cool (and dirty) due to the heavy rains the day prior. There was also a current as the swim got further out into the river. The race director let people know to start on the right side because the current would drag you left. I took his advise and maintained a pretty direct sighting line. Some people didn’t and put in more effort than required. Overall, I finished as expected, but a still a bit slower than I had hoped. I really wish I could work on open water swimming more because it is totally different than swimming laps in the pool. Perhaps I should head down to the shore one of these days and get my dad to kayak beside me to practice.

Final Time: 31:09

BIKE

The bike course was mostly flat. I felt like I was pushing a pretty good pace most of the race. I wanted to push harder towards the end but felt a twinge of what could be a cramp coming on, so I decided that pushing it hard but then cramping up wouldn’t be worth it. My goal for the bike portion was 1:18 (maintaining a 19mph average). I actually finished a few minutes faster than that, and I barely trained for the bike. Go figure.

Final Time: 1:13:27

RUN

Just like the bike course, the run course was flat like a pancake. It was actually one of the nicer triathlon runs I’ve done, as a lot of it winded through forest paths and across expansive fields of wheat. It also helped soften the pounding that my knees would usually take. The heavy leg feeling wasn’t too bad after the bike and I ran what felt like negative splits. My goal for the run was 53:00 but I was a couple of minutes shy of my goal. If only I had followed through with all those planned track sessions and hill repeats!

Final Time: 55:09

Overall

At the end of the race, I had an awesome time. I did as well as I was hoping to and always enjoy finishing a great race. I took ten minutes off of my combined bike and run time from the last olympic distance race I did, and hopefully I can take ten more minutes off before my next race, Nation’s Triathlon, on September 8 in DC.

Kinetic Sprint Race Report

May 16th, 2013 | Posted by nniroclax in Triathlon - (0 Comments)

kinetic sprint 2013

Kinetic Sprint 2013 Race Report

This past weekend was the first race of the season and first race in over two years. I chose an easy sprint as a way to ease back into the sport after being injured for so long.

Swim- 750M

I wore a full wet suit and boy did I feel slow. While the suit fits fine up top, I have short legs, so water just sat in my lower body area when I was swimming and weighed me down. There was also a chop on the water so timing breathing was a little more tricky than in the pool.

Speaking of difference between the pool and open water, in the open water I just couldn’t get a feel for the water and my pace. A pool is consistent. A race in open water, not so much. I was shooting for a pace of around 1:40 /100m because it was something I was able to consistently do while I was training. However, at the end of the day, I landed up with a 2:00/100m pace. Super disappointing.

I think next race, assuming its warm enough, I’m going to go sans wetsuit or am going to try to get my hands on a better fitting, sleeveless wetsuit. While it may not be as buoyant, I’ll be able to feel the water better.

Total swim time: 00:14:56

Bike- 15.5 Miles

I was lucky enough to get to the race a day early and drive the bike course. I scoped it out and noticed there were really only two or three big hills that may give me a hard time. One long hill in particular had a decent downhill before it. I used that to my advantage to really get up some speed to make powering up the hill easier. It worked and I landed up passing about five people because of it. Yay. Overall I felt really good on the bike. There is just something great about passing people with fancy triathlon bikes while on my crappy road bike with clip-ons. I did about as well as I expected to and was happy with my bike time.

Total bike time: 00:49:18 Average of 18.9 mph

Run- 5K

I’ve never been a great runner. I ran track in high school, but it was mainly the 55m, 200m, and 400m. Nothing longer than that. No cross country, no long distance. I have been working hard to improve my 5K times but am always cautious of ramping up training because that is how I originally hurt my knee. For me, 27:15 was not a bad time, however, if I could drop five minutes from that time, I would have came in fourth place in my age group instead of tenth. Boo.

Looks like its time to head to the hills and the track.

Total run time: 00:27:15 or 8:46/mile

Overall

Overall I was happy with my performance. I am still at the same fitness level I was at two year ago, which is saying a lot since I had to take one entire year off. However, there is significant room for improvement and if I can drop five minutes off of my run time and a couple minutes off my swim time, I could be podium bound next sprint. Too bad my next races are olympic :-)

May 7th, 2013 | Posted by nniroclax in Triathlon - (0 Comments)

A year and a half ago, I completely busted up my knee. Six months ago I started training again.

This Sunday I’m doing my first triathlon in two years, and I am so glad to be back.

I’ve found that over the past couple of months as I’ve gotten further into my training, I’ve been checking off a lot of those “You know you’re a triathlete when….” boxes. I always thought they were bullshit cliches, but here I am, realizing that they’re real. I now know I’m a triathlete because…(oh god, here it goes)

  • My baggage for any out of town trip includes running gear and goggles. Sometimes even a bike.
  • Bonk Breaker and Cliff bars count as a major food groups
  • I take more showers at the gym than at home
  • I’ve blown a snot rocket in public just out of pure habit (gross…sorry, I know)
  • My bike is worth almost as much as my car (but that’s not saying much for either of them)
  • I have more than one type of heart rate monitor
  • The idea of kona makes my heart skip a beat
  • I don’t spend money on workout clothes because of all the race shirts I have
  • My bikes take up more living space than my desk
  • I would rather own a pair of Sidis than a pair of Christian Louboutins
  • My collection of jerseys has grown larger than my collection of jeans
  • Late nights out have become not as fun. I need to wake up and train.
  • My favorite subreddits are r/running, r/swimming, r/triathlon, and r/bicycling
  • I have awful “farmer” tan lines.
  • I drink protein shakes in the shower.
  • I always have laundry to do. And none of it is ever “real” clothes.
  • I have an ongoing debate in my head of whether my next wheelset should have Chris King or White Industries Hubs.
  • I’d rather spend $200 on a new helmet than a new Michael Kors purse

Wow. This is embarrassing.

Post. 

Yeahhhhhhhhhhhh! Whoooooooooooooooo! Oh god I’m so excited. Ok, hold on for one second while I curb my enthusiasm….

Ok, I’m good now. I’m just excited because my app, TriAlly, got approved for sale in the App store. After teaching myself objective-c for the last few months, I started on building an app for myself, because what better way to learn then to throw yourself into the fire? It was hard and there were times where I was frustrated beyond belief. There were also times where I was ecstatic after getting a feature to work after working for hours on it.

Development of TriAlly Was Kind of Like a First Round of Golf

I’d equate my first experience to a first game of golf. The first game of golf you ever play is frustrating to say the least. You’re cursing yourself when you can’t sink that putt or you shank your drive into the woods. But then you hit that perfect shot and you’re hooked. You don’t care about the rest of the time when you were making double pars. When you finish your first round, all you want to do is get better. Building TriAlly was something like that.

Features of TriAlly

TriAlly, aka your ally in triathlon training, lets you:

  • Find new workouts based on discipline, how long you want to go, and how hard you want to go
  • Calculate expected finish times for races based on paces for each discipline and transition
  • Check all the latest triathlon news
  • Find races nearby
  • Makes sure you don’t forget anything for your next race with the use of handy checklists

I learned to use a lot of features such as UIPickerView, sliders, rss feeds, web views, scroll views, etc. I know I only brushed the surface of the potential apps one could create. I didn’t even get into CoreData and other advanced features.

But there’s Still Work to Do

Now I know that simply putting out the app isn’t the end of things. I’ll have to keep updating workouts, adding features, and fixing bugs. Maybe I’ll even create a PRO version, as my current app is free. We’ll see where it takes me. I guess I have to get a few downloads first :-P

 

If you want to download TriAlly, and why wouldn’t you want to, you can download it from here or search for TriAlly in the AppStore and download it from there.

Competition in Triathlon App Land

February 25th, 2013 | Posted by nniroclax in Life | Triathlon - (0 Comments)

A Triathlon App

For the last couple of weeks, I’ve been working on an iPhone App for triathletes. Its a pretty simple app that has a workout finder based on type of workout, difficulty of workout, and length of workout, a race time based on pace calculator, a news from various triathlon blogs, as well as resources such as race checklists and motivational tidbits, although I didn’t originally plan on having these features. Originally it was only the workout selector part of the app, which looks something like this…

screenshot of triathlon app

 

Uh-Oh!

Last week I completed the workout finder portion of my app. Prior to putting it on the app store I decided that I would take a look at the other triathlon related applications on the app store and to my surprise, there was a workout finder that was very similar to the workout finder I had created (which wasn’t there during my initial research). I felt a slight sinking feeling and probably said some explicative out loud that my mother wouldn’t approve of.

I guess I have some competition…and two ways to handle the situation.

Move On or Move Up.

I could decide to mope and curse the person who had the same idea as I did and stop working on my app. Or I can keep working on it and make it better than theirs. I’m not the kind of person to sit around and mope over something so silly, so of course I’m going with option two.

So far, I have the workout selector completed, although I still need to work on filling out the database with enough workouts and am currently working on the module where users can input their average pace and determine how they would finish a sprint, olympic, half, or full ironman based on those paces. My strategy is to make a full-featured triathlon app, which doesn’t yet exist on the app store and make it free (ad-supported) which is something almost all of the competition is not doing.

 

I’ve always followed my rule of not doing something that everyone else is doing, because if everyone else is doing it, its probably a crowded environment with a lot of want-tos. I’m going to pivot my app to something no one else is doing and hopefully reap the reward.

Returning to Running After Injury

January 31st, 2013 | Posted by nniroclax in Life | Triathlon - (0 Comments)

Oh-M-G

I am so slow.

Every stride burns. Not even my carefully selected, highly upbeat playlist can get my feet to turn over faster. And those slight inclines? They may as well be Mount Everest. But I guess its all just a part of the process. The process of getting back into running after a forced year off.

After injuring my IT band in November 2011 during a half marathon, I just started running again around December 2012. I’ve been running again for around two months now and while it sucks, it also feels so good.

Running is my livelihood and without it, life just seemed so much, well, its hard to describe, but  I guess you could say slower and less upbeat. Right now, even a painful three miles feels better than sitting at home watching reruns of “Say Yes to the Dress” or “Property Brothers”.

My average pace on a four mile run yesterday was above 11:00/mile. A year ago, even my shag jog would have been faster than that. While it is disheartening, I know that I will eventually get back to a place where I can go run for a care-free, pain-free hour.

For me at the current moment, its not worth stressing out over my times because I know that if I do and I push myself too hard, then I’ll just be right back at square one, unable to walk because my knees hurt too much. I must take this time to gradually build things back up again, and not worry about how embarrassingly slow I’ve become, because like, really, I am like, soooooo slow, ya know?!

But I am perfectly fine with that.

Start ‘Em Young

August 19th, 2012 | Posted by nniroclax in Triathlon - (0 Comments)

I guess that’s what they say. Spandex, aero helmet, and all….kids in spandex, aero helmet. about three years old. ugh.

Welp, that’s almost a relief. Ironman National Harbor 70.3 was cancelled effective today. It looks like I’ll be receiving a full refund and $50 off certain half-ironman events this summer.

Check it out.  http://www.slowtwitch.com/News/National_Harbor_70.3_called_off_2734.html

The race directors didn’t give a solid reason of why the race was cancelled. It seemed like there were plenty of people signed up, so I’m not sure it has anything to do with lack of participation. Maybe it had to do with the course? Or maybe the venue and their uncertainty of what happened with the hot chocolate run last year? Perhaps they just wanted to follow the trend of cancelled triathlons in the region?

So to the race director, regardless of why you cancelled it, my knees thank you.

***********************************************************************************************************************************************

5/11/2012: Update
I received the following email in my inbox yesterday. Turns out it was due to lack of participating, which I did not expect. Here’s the email.

Dear Athlete,

The Ironman 70.3National Harbor Triathlon was cancelled because not enough athletes were registered for the event.

Initially we kept quiet because Ironman asked us to stay silent, not post anything on social media and not send out any press releases so that the damage to Ironman’s brand would be minimized. We were fools to agree and that was a big mistake on our part.

We should have communicated immediately and told you the reason from the start. We have nothing to hide from the truth and were just initially intimidated by Ironman’s request.

We apologize.

Deciding When Enough is Enough

April 26th, 2012 | Posted by nniroclax in Triathlon - (0 Comments)

Half-Ironman training has come to a standstill. My knees are wrecked. They ache and hurt, yet still the stubborn pollock in me still decides to push myself too much sometimes. And like a bad one-night stand, I always regret it the day after.

I’ve had to ask myself lately if the payoff is worth the reward when it comes to training.

At what point do I throw in the towel and say this isn’t worth it? Why must I put myself through all of this useless pain?

The Ironman Dropout

Unfortunately, I feel that time has come. I’ve decided to stop running, and therefore will be unable to participate in the half-ironman at National Harbor this summer.  While I may be giving up running, I know I can still continue pushing myself in other disciplines. Fortunately, biking and running are still pretty easy on the joints.

While it really sucks to realize I won’t be accomplishing this goal anytime soon, I’m comforted by the fact that my knees will be thanking me ten years from now. I’ve seen people with knee pain due to their activities over the years and figure that while being able to do something I enjoy now would be wonderful, it is better off for my body in forty years from now to abstain from it.

Staying Positive

The only way not to get bummed out about being unable to do this race is to stay positive. I may not get that medal and be able to say I’m a half-ironman, but I will be able to bike, spend more time doing yoga and climbing, and still maintain my fitness without wrecking my knees.

It’s not like because of my inability to do this race that I’m going to label myself a quitter, I just have to realize sometimes things don’t work out. Like my sister said when she was only 4 years old, “life ain’t fair”. So true.

Lately I’ve been working on hampering down to log more miles and spend more time in the saddle. For those unfamiliar with long bike rides, things can get slightly uncomfortable in very sensitive areas, especially after miles and miles of friction and hours and hours spent sitting on a piece of rubber and plastic that most people wouldn’t be able to fathom sitting on for more than a minute.

How do you solve that discomfort? Chamois cream! (pronounce sham-ee, for those who are not too hip on their french pronunciation)

So I went ahead and brought some cream. DZ Nuts Bliss Women’s Chamois Cream to be specific. The interesting thing about this product was that it was women’s specific. I mean, our bikes may not be built that differently from a man’s, but our physique down there is no where close. I’m curious to see how the two would vary.

At first I was skeptical. How could cream really help my riding? Figured I’d wait and see.

A couple of days later, it had arrived. Opening the packaging just gave me a chuckle. The instructions were sexually suggestive and made an unglamorous product rather fun. Cyclists can be raunchy. Luckily, DZ Nuts figured this out and planned appropriately. Luckily, there was only a slight tingling sensation which actually felt more like a clean tingling sensation. Sounds gross, but hey, this is a review for cream you put on your butt, not for something glamorous. Most importantly, it didn’t feel gooey and it didn’t sting or smell. Delightful. Time for the two hour ride test.

Riding didn’t feel too much different. A little more wiggle room for movement, but that was the only thing really noticeable at first. I did notice however, that when the hour and a half mark hit I wasn’t lifting my butt out of the saddle every few minutes to rest i miei derriere. At two hours, I wasn’t uncomfortable at all. Success.

So bottom line is, while its not going to make you go faster, you’ll sure feel more comfortable while you try to.

As a side note. Frigg you Amazon. You’ve got me again. One-click will be the death of my checking account. That’s all.