Charlottesville Course

My short race season is over and its time to think about the off-season. But before I commit to another training plan I'm going to take some time to relax and enjoy workouts at my own pace.

With the weather rapidly cooling down and the days getting shorter I was lucky to get a beautiful day of riding in the foothills of the Blue Ridge Mountains along the Charlottesville International course. I would have preferred to ride the Crabtree Falls route I frequent but my legs haven't been up to the task since the crash. I've realized showing restraint and moderation in my workouts is a good thing. So with that in mind I kept to the shorter 23.5 mile bike course I hope to ride next July.

The goal of the day was to push the pace and get a feel for the hills. I figured there would be a few steep sections and wasn't disappointed. I also wanted to get a good effort in the books to see where I stacked with this year's finishers.

23.5 Mile Bike - 1:14:38 (18.8mph)
This was a difficult course. The start of the ride is an eight-percent, half-mile climb just out of the parking lot. Once you get settled in you have two more decent climbs before you hit four miles. By the fourteenth mile I was kicked. Clearly I lacked the stamina I had built up back in May. I took it easy on the back stretch and powered home on the last climb. Here's how my Garmin recorded the ride:

I must confess I had to stop along the course twice to take photos to share with everyone. It was a picturesque ride on a warm October afternoon. I was also amazed with the clear, flat water of the lake. I regretted not packing my wetsuit.

Giant Acorn RR

Two weeks after Sandman it was time to attack my final triathlon of the season on Lake Anna at the Giant Acorn. Joining me for the race was my roomate Ryan. I had been looking forward to this race ever since last year's finish. My only goal this year, given the circumstances this past summer, was to beat last year's finishing time of 1:14:27. I figured the swim was a wash but my bike and run fitness was superior regardless of missing ten weeks of training.

750 Meter Swim - 14:32 (1:56/100m)
I've never enjoyed the swim portion of a triathlon before this race. I didn't have any expectations in terms of time so I relaxed and swam comfortably. And for the first time I believe I swam a straight line point to point. This is the only reason I can justify why I matched last year's swim of 14:34.

T1 - 1:39
Not bad for me.

12.5 Mile Bike - 33:55 (21.2mph)
As usual I had a difficult time settling into the bike. This time I decided not to force the issue and was content with relaxing and hovering in the 22mph range when I found long flats. Having beautiful weather in the 70s coupled with the moderate hills, turns, and scenery made the course enjoyable. And best of all I finished 1:34 faster then last year.

T2 - 1:38
Same old story... Eat a GU and hit the pavement.

5K Run - 18:51 (6:05/mile)
Since I had slacked off on the swim and bike I wanted to focus on the run to turn in a respectable time and maybe grab a spot in the AG. I missed my split at the first mile marker but felt confident as I passed the second in twelve and change. Fueled by finally seeing Ryan I dropped the hammer and rolled home 1:55 faster then 2007's run of 20:46.

Total Time - 1:10:34
I'm pleased with the result especially since I beat my previous effort by 3:53. An AG place would of been nice but 5th in my AG and 34th OA isn't bad. It was a good way to finish off the season.

Sandman RR

With four weeks of training in the books since my return I felt good enough to race the Sandman sprint triathlon in Virginia Beach, VA. Now when I say good enough I mean I had been running well and without pain. And I had been seeing some fast times on the bike but not much endurance. That's to be expected after a 10-week layoff. I can't forget to mention the fact with my wrist/shoulder still in pain I neglected to swim a single yard in preparation for the race. I figured it was only 1000 meters. Huh, what was I thinking...

The week before the race I tried to grab a short ride and flatted eight miles in, which was my second flat in two weeks. Luckily both times I had my roommate with me and he rode back to the car to pick me up. On the last occasion we put my tri bike on the roof rack for the ride home. When Tropical Storm Hanna begun to drop rain on us we became distracted and forgot my bike was on the top of his new Lexus. As we entered the garage I heard the crunch of my bike and the scratching of the rack digging into his car. Not pretty at all. The car had a few dents and my Adamo Saddle was toast. The aluminum bike frame appeared solid though. After some tense moments at the Contes in Arlington I was able to acquire a new seat the Thursday before Sandman. I fitted everything that night but didn't get a chance to ride the bike until early race morning. A few minor tweaks was all it needed I thought.

During the five mile ride to the race site I fiddled with my positioning a few times but couldn't get it right like I had been training on. I also noticed my cadence wasn't working anymore. I probably should have rode the bike after the garage crash.

1000 Meters Swim - 18:30 (1:51/100m)
This was my first time doing an ocean swim and it wasn't pretty. The swim consisted of going out 25m and passing three orange buoys by swimming parallel with the beach before returning back to the sand. My wave was full of red caps that looked much like bobbing orange buoys in the distance. My goggles didn't help much when they came off as I dove into a wave and then fogged up several times during the swim. Throw in the fact I was way out of shape for 1000m and you get a crappy time. No shocker there.

T1 - 2:02
Nothing to report other then having to pass too many women from the wave before me that walk their bikes in the transition zone.

14 Mile Bike - 39:28 (22.4mph)
I was excited to finally get a chance to bike on a flat course after all the training in the mountain I had done back in May. During the race I found out why my cadence wasn't working when the bike computer fell off a mile from T1. I stopped and wasted two minutes or so going back to get it and then waiting to merge into bike traffic. If you subtract the extra time from my bike split I was more in the neighborhood of a 23mph average. I was quite pleased with the time but felt I had more power in my legs. With the bike positioning I setup that morning I was unable to get comfortable, thus lacking the power I was used to.

T2 - 1:41
Uneventful here. Notwithstanding I need to work on it.

5K Run - 20:47 (6:42/mile)
By the time I hit the boardwalk along the oceanfront the sun had come out and started baking everyone. I stopped at every water station for a cold drink and a second glass for over my head. I'm proud to say I had a decent time posting the 3rd best run in my AG and 10th best OA.

Total Time - 1:22:29
I felt going into the race I had a chance to place in my AG but the swim was terrible and I lost too much time on the bike. Overall I was happy placing 7th in my AG and 42nd OA on only a few weeks of training. I look forward to getting in a few more weeks before closing out my short racing season at the Giant Acorn in October.

March of Dimes 5K RR

Three weeks after I began training again I thought I'd get out and run the local Bolt for Babies 5K out of Ballston in Arlington, VA. Since the course ran directly past my backyard I figured I'd kick myself for not being out there if I saw them race by. So without a taper and a few drinks the night before I signed up.

While race-day registering I started looking around at the competition. A few guys looked pretty quick so I knew I needed to go and go hard at the gun. I also knew the course had a few hills so if I could manage a decent first mile downhill and gut out the last two miles mostly uphill I'd be doing good.

The race unfolded as planned however the guy infront of me took off like a bat out of hell. I didn't even try to keep pace with him because I thought for sure I'd catch him in the hills. A mile into things I was surprised to see a 5:24 split. I didn't think my legs could move that fast anymore. With the lead runner still in view the second mile came in around 5:45. By the third mile first place was about 0:20 ahead of me and I wasn't interested in trying to catch him. I had just rattled off a tough 6:00 uphill and decided to coast home for a second place finish and maybe break 18:00, which was the goal to begin with.

The final results had me at 18:01 and second overall (I told you it was small). I won a three-month membership to Gold's Gym for my efforts. After the race my roommate and I went for a nice easy ride through DC to stretch the legs.

Still In Recovery

Its been 15 weeks since the crash and I'm still dealing with shoulder and wrist issues relating to MoM. But as an impatient triathlete I decided five weeks ago I'd get back to some minimal bike/run training. The shoulder has ached far too much to attempt any lengthy swim sessions so I've stayed out of the pool. Even spending time in my aerobars tends to aggravate the shoulder. Even running simple repeats at the track can make it go numb.

The biggest change in my life since the bike crash has been the relocation to the Washington, DC metro area. Just before MoM I interviewed for an amazing position with a municipality in that area. And it wasn't until I was doped up on Vicodin and laying on my couch all busted up a week later that I learned I got the job. Then three weeks later I was loading a U-Haul and kissing Newport News, VA goodbye.

Since this is a triathlon blog I think its important to mention moving to a new city can completely throw your training off schedule. Besides the whole time factor (moving, setting up your place) you have to learn where all the new places are to train. For example... Where can you run? Where is the nearest public pool and what is the schedule? Are there any bike clubs to join for weekday rides? All important questions, however being unable to train due to injury gave me plenty of time to contemplate them. Is it lame that I considered those questions when I chose where to live?

I've found out Washington, DC is a wonderful place to be a triathlete. There are several triathlon clubs, running clubs, and group rides. Thanks to Google they're just a few keystrokes away. During my return to training I've hooked up with a nice group of runners that meet up in downtown DC. Check out where I run my five mile loops at now:


One of the nicest features to the area is the plethora of commuter trails in Maryland, Virgina, and DC. If I'd like to ride to West Virginia one afternoon I could walk out my back door and take a bike trail to Harper's Ferry, WV. Pretty sweet.

Week 24 Recap / MoM RR

Going into the long weekend I knew I'd max out on bike mileage while on the trip. So I kept the week's activities to three swims and one run.

When Saturday arrived I felt great and was ready for the easy 38-mile Wilderness Road Ride that would precede the big event. I spent the untimed ride relaxing with my triclub and eating everything in sight at the rest stops. After the ride I went for a beautiful open water swim across Claytor Lake in Radford, VA.

On Sunday morning the crazy Coastal Racers (myself included) started the century ride dubbed Mountains of Misery. I would soon learn the ride would live up to it's name. For most of the morning Joel Bell and I stuck together with a small pack of guys. Joel, being a tremendous triathlete, would occasionally drop us but we'd meet up shortly at the next rest stop. By Mile 50 we had averaged around 20mph, which was decent considering the course. When the ascent up the first serious mountain began at Mile 60 it became clear I should have bought another gearing setup. My standard 25 forced me to do a ton of mashing. Halfway up the mountain I told Joel I'd have to catch him later. Once on the top I rested a minute before the descent. I though perhaps I'd catch Joel since we'd been stopping for five or so minutes at every scheduled break. Around Mile 70 I was all alone in aero cruising the flats and enjoying the day. I felt great and was ready to climb the last mountain and finish the ride in 6:30 or so.

I caught up to two guys and decided to take a rest and draft off them. After another group went by, our group picked up speed (22ish) to try and add to their line. At the same time, two cars passed us but not the other guys. Our lead guy got spooked when the last car hit his brakes. This caused the guy I was behind to jam his and quickly move left cutting me off. The next thing I know I was flying over my handlebars and tumbling down the street. I landed on my back on the side of the road. The guy who wrecked me came back and blotted my chin while his buddy called 911 on his cell. All the one guy could say was, "Sorry man. I did you so wrong." Shortly afterward a member of my club showed up and convinced me I should take the ambulance to the hospital. I'm glad I did.

As far as my injuries go, besides my pride, I have a fractured thumb, six stitches in my chin, a sprained shoulder, and two very swollen, road-rashed knees. At this point the thumb will not require a screw (depends on if it rotates any further over the next two weeks). If my shoulder doesn't improve I'll be heading back for an MRI. Basically this means no training for 4-6 weeks. That mean's I'll miss the Yorktown and Bath County sprints.

Here's a look at my thumb x-ray:

Week 23 Recap

Last week's minor shin injury put a slight damper on my training. With the Memorial Day weekend trip looming I figured it would be best to keep myself healthy at all costs. And with that, I reduced my running for the week to the whenever I feel like it plan, which wasn't much. Although the injury felt good by Wednesday I kept off of it till Friday just in case.

Training volumes for the week came in around 7 1/2 hours with 5660 yards swimming, 99 miles biking, and 5 miles running. I had planned for 10 hours but skipping the long run on Sunday for much neglected lawn care was nice. I even got around to planting a tree.

I'm pleased with my biking progress over the last six weeks. Lately I've been able to expand my volume by roughly 10% as planned (72,90,99). I'll reach my ultimate goal of 130 by mid-June. My rides have been a mix of quality but mostly quantity without care for pace. I figure the hills I've faced have been all the strength training I've needed during this build phase. When biking flats and rollers I've concentrated on keeping my cadence around 100. I find this keeps my legs feeling energetic when I ride more than 40 miles. In the past this was where I typically dropped in speed on race day.