RACE REPORT: Mesa Sprint Triathlon

It was a week ago today I took part in the Mesa Sprint Triathlon at Skyline High school. The morning started off pretty cold, with the temperature at 58 degrees.  I got to the site early to set up my bike and warm up.  I ran a few laps around the school's track to get warm and stretched a little.  When I returned to the transition area I found everyone racked their bike on the same side of the rack instead of alternating on both sides of the rack.  It made for a very crowded area.  Off to the start, they had athletes line up by cones according to when they projected they would finish the 400 yard swim.  I had been swimming the distance over the summer in about 10 minutes, yet I lined up in the 13 minute projected finish line.  Swimmers were started every 7 seconds swimming a serpentine course in the pool.  I started by watch when I jumped in.  The swim was great.  I quickly got into a groove using good breathing and technique. After the first 200 yards, I was passing a lot of swimmers.  When I got out of the water I looked at my watch and finished in under 9 minutes.

Onto the bike where I knew I would be cold for the first few miles until I dried off in the air.  The bike course was a four mile loop in which I would do three times.  The first loop was fast, I drank some fluids and focused on maintaining a fast average speed.  With a corner every mile, I needed to slow down just a little.  At one point I looked down at my bike computer and found out I hit a max speed of 26 MPH and averaging a little over 20 MPH.  On the start of my last of three laps my race almost came to an abrupt end. The roads were being controlled by police officers and volunteers.  It was there a volunteer waived a van across the course, not seeing I was headed their way. The driver nor the volunteer seen me as I had to grab the brakes and slide coming very very close to hitting the side of the van.  Needless to say I did not crash into the van. I did however lose a lot of speed and time having to get back up to my race pace. A little shook up, I focused on relaxing and started preparing my mind for the run ahead.  The run was a course around the school and in and around the surrounding neighborhood.  After getting off the bike, I got my legs moving fast and got into a steady pace. I was feeling strong besides have a side stitch off and on.  Everything I did in training was falling into place.  I had projected a finish time of under an hour and 20 minutes. I finished 9th in my age group of 40 to 44.  My swim time 8:42 in my age group had me placed in 9th coming out of the water. My bike time of 37:57 had me at the 5th fasted in my age group. My run time of 31:18 gave me a total time on the course of 1:17:57.  I was very happy with my performance and training put into this race.

The Aero Jacket from WheelBuilder.com

First off you may note, "Dang, that looks fast" and you would be right, it is fast. I have installed for this weekend's race a AeroJacket by Wheelbuilder.com.  This converts your everyday wheels or wheels you may train on into a disc at smaller price then buying a real disc wheel.  Simply fill out the order form on their website to have them custom cut to fit most wheels.  There are some wheels in which they won't fit, so check out their list first.  Their customer service folks can help answer any questions and help you out to get exactly what you need. They are simple to install, with the only speciality tool needed is a sprocket remover/ chain whip tool.  I have tested them on and off over the past few weeks leading up to my race. My tests, not very scientific, are based off of my average speed and feel while using AeroJacket disc covers show they increase my average speed up to 4 MPH.  Cheat the wind increasing your aerodynamics with an AeroJacket without taking a huge chunk out of your wallet. 

Check them out at WheelBuilder.com

Race week is here

Training is almost done and I am looking forward to getting out on the course Saturday.  I have made a few mechanical adjustments to my bike and just need to start getting my transition bag put together.  The weather should be a little cool at the start, especially after getting out of the water an onto the bike.  A few more training runs and rides and Saturday will be here. 

Udderly Smooth....the best way to fight dry skin

The summer heat and the constant getting in and out of the pool, dry skin is bound to happen.  The harsh chlorine in the public pool where I have been swimming this summer is pretty strong, as it should be to help keep the pool clean.  The chlorine is not so friendly with your skin.  The product line of Udderly Smooth's is where I turned adding hydration to my feet and all over my body.   From the lotion, body cream and the foot cream you are "totally covered", pun intended.  The greaseless Udderly Smooth products are great.  I am not sure how many out there follow my blog locally here in Arizona, but if you do, listen up.  I will bring a bunch of chamois cream samples to the Mesa Sprint that I am entered in next month. Swing by, introduce yourself and ask me for a sample, I would love to share.  I know too, nothing new on race day, so I am not saying you need to use it right then and there, but take it home and use during your training. It will be pretty easy to "spot" me, just look for the tall guy with the aero helmet with cow spots on it.  It's a sample, I mean, it's as simple as that. 

X-1 Audio Waterproof Cases

I have been using X-1 by H2O Audio waterproof headphone systems for years now. A great way to enjoy music without having to worry about sweat or water damaging your electronics.  I was using Surge headphones attached to a swim belt in which my iPod 3rd generation Nano was safely inside a case providing me numerous hour of enjoyable quality workouts in the pool. With wanting to do flip turns, the cord which ran along my back, I was afraid would get in the way.  So I decided to get another waterproof case from X-1. 

The case I got was the Interval 4G system which holds the 4th generation iPod shuffle and attaches to the goggles strap.  Out of the way from swinging arms while swimming.  I now use the other case I have for running on the treadmill or riding my bike on the indoor rollers.

I had the custom ear molds made at Gold Canyon Hearing, helping to make sure the ear phones stay in place.  The smallest bit of water still gets in my ears, but the custom molds totally help with ear issues with water in the ear. The set up is awesome. I fire up a good playlist and away I go.  Swim workouts are very enjoyable and the music helps me stay focused.  Really the only drawback is losing track of time and laps.  Summer has unofficially come to an end with Labor Day and so has my season pass to the local pool.

Respro® Sportsta™ Mask

Here in Arizona there are huge dust storms that will be arriving soon this summer.  The literal walls of dust are picked up and carried all over.  It makes driving and seeing very difficult. Visibility is drastically reduced.   It is in these dust storms, or "haboobs" ,a fungal disease known as Valley Fever is carried.  I try not ride or run when these types of storms are present. I have been packing along just in case a Respro® Sportsta™ Mask, to help keep my lungs and respiratory system healthy while out training.  Whether running, road or mountain bike riding. I have used it several times while out mountain bike riding, as the dust off of the wheel of the person in front of you and sometimes your own tires kick up this dust. The device simply covers your mouth and nose filtering the air while allowing you to breathe normally.  The soft neoprene is attached behind your neck with a Velcro enclosure.  The devices are made in the U.K.  Of course drinking while out training while wearing this device is impossible.  However, I suggest if you need to take a drink while wearing it, simply stop remove the mask, drink, and carry on.   Around the nose there is a metal clip, keeping the mask securely tight around your nose. You will notice on the mask there are two valves in the front, these are where exhales air escapes from, however as you inhale, the air you bring into your lungs is totally filtered.

Using the Tech Paddle to increase my EVF

I am making good progress in the pool.  Getting faster and more comfortable every time I'm at the pool.  At the beginning of the summer I started using the Tech Paddle device to help my muscle memory on keeping a good EVF (Early Vertical Form).  Your hand and arm pulling back during the freestyle stroke will only move you forward in the water when it is vertical.  Using the Tech Paddle helps you create getting your arm in that position and your muscle memory.

The paddles are hand specific (right and left) are are easily worn with the Velcro strap. I have been incorporating them into my swim workouts for about 50 percent of the time.  A little awkward to get used to or maybe it's just my stroke it so messed up, but I have noticed that after only swimming two weeks with them I am getting faster in the water.  When I am wearing them in the water I focus on good hand and arm position.  Here is a short video of myself using them.  They are now part of my swim bag of tools.