Friday, May 4, 2018

Ironman Texas 2018: Training Numbers

IMTX Training

Begins 10.23.2017 - Ends 4.27.18

26 weeks
185 days
21 days OFF
Average day: 1:26:42 
Biggest day: 4:41:19


Average Week: 10:13:50
Biggest week: 15:07:00
6 Recovery Weeks
11 weeks under 10 hours
15 weeks over 10 hours


Average Week: 5:48:22
Average 0:49:39 per day (not per ride)
Biggest ride: 81.5 miles  3:52.25
Bike Hours: 159:37:27
Bike Distance: 3,112 Miles


Average Week: 5739 yards
Biggest swim: 3800 yards
Total Hours in the pool: 45:10:27
Total Yards: 153,218 yards
Average Hours per week: 1:43


Average Week: 20.5 miles
Biggest Week: 39.2 miles
Total Hours Run: 70:59:54
69 days of no running (primarily to injury)
Average per day: 2.98 miles (not per run)
Total Miles: 555

Chronic Training Load

Highest CTL: 104
Lowest CTL: 61
Fatigue - Form cross: 5 times

Weekly Average TSS: 625
Highest Weekly TSS: 990
Average Intensity Factor: 0.64
Highest Intensity Week: 0.80

Ironman Texas

Swim: 1:03:42           (2nd fastest)
                   Bike: 4:34:29          (personal best *110 miles)
Run: 3:36:55         (personal worst)
Finish 9:24:08        (personal best)

Sunday, November 2, 2014

IRONMAN* RLB (Really Long Brick) Florida

First things first.  There are a hundred people I'd like to thank for putting up with me this year and making things a bit easier.  Erin for dealing with me on a daily basis, taking such great care of our son, cooking amazing meals, reflexing my injuries, flying down to Florida with a 2 month old and surprising me!  My mom for also making amazing meals after training rides, taking care of our dog, and for driving 14 hours down to Panama City with me.  David and Sara for all the tri shop help, Blaine for the Disc wheel rental program, all the text forum members for sending in updates to Erin on the course, Tony for changing up the firehouse menu for the better, chris and ffc for the training opportunities, Erik for the bike mechanics, Powerbar, All the volunteers were amazing!… the list could go on forever.

3:55am wake up, Breakfast was the standard glass of water and two cups of coffee to clear out my system if you know what I mean.  Followed by 2 vans waffles with almond butter and jam, a peanut butter chocolate chip macro bar, and 20oz/2scoops of Ultragen, about 1100 calories to top off the tank.  I was already sick of food by this point after piling it on the last few days.  Knowing that I would have to put down about a whole pop can worth of gels in the next few hours didn't help my motivation to eat.
breast milk in run special needs bag?

My mom, Erin, Axel and I got out the door by 5:15am and drove down to drop off special needs bags.  From there it was just 400m to transition.  Weather currently in the high 30s low 40s everyone was bundled up with as much makeshift clothing as they could put together. Threw a pair of bibs, base layer, throw away gloves, knee warmers, arm warmers, plastic garbage bag (to put on my chest under jersey), and a cycling jersey in my bike bag, and put two more stickers over my helmet vents to now completely cover them all.  I tracked down a pair of scissors and cut the sleeve off my shirt to make a headband for the bike leg and threw that in there too.  At a whopping 143lbs I lack any insulation... knew I would be miserable if I was cold on the bike and it would adversely affect my performance, the 30mph brisk winds wouldn't help my cause either.  Thinking back to Muskoka last year, taking the extra minute or two in T1 paid dividends, to be comfortable on the bike in the cold is worth it in my eyes, as not being able to get core temp up would loose more than those 2 minutes.
about to head out to the 'swim'

Then headed in to the convention center right next to transition.  Everybody and their mother was in there (literally) trying to stay warm.  It was like walking through a mosh pit of shaved legs and wetsuits.  I found a little space to put my wetsuit on between the masses (TYR Freak of Nature, thanks IAN and Sara.) Lost track of time and people gradually started filtering out to the beach.  In typical fashion I hung around until about 6:50 (7am start) to see Erin Axel and my mom, then started running down to the beach, not exactly sure even where I was going. Everyone was walking the other way and a lady told me the swim has been canceled!  Not going to lie, I wasn't exactly devastated by this news.  Apparently the rescue crews, boats, paddle boarders, etc couldn't even make their way onto the swim course due to the rip current and strength/size of the waves coming in.

83 years old - Ironman great Lew Hollander
They began announcing we would head off in a Time Trial start, 2 athletes every 5 seconds based on bib number (lowest to highest) at beginning at 8am.  Now 2900 people were scrambling back into transition to get their bike gear bag and find a place to change for the bike. I found a cozy little nook away from transition that only had about 25 people in it and it had a bathroom!  Lew Hollander was hanging out telling war stories, he was a big hit!

back inside for T 0.5
Rack by rack groups got in the rapidly moving line toward the bike mount line.  must have been about 8:30-9 when our rack pushed off.  The bike went pretty well, the first 23 miles were into a stiff head wind.  I tucked in, put my head down and got as small as possible, avg about 20mph for that segment. Then we took a turn east and had more or a cross wind avg 23mph for the next 13 miles, then a turn south where we finally got our first taste of the tail wind, avg 28.5mph for about 6 miles until we turned back into the wind. I was feeling great, wasn't pushing it too much and seemed to be nailing my nutrition.

The blatant drafting and pace lines were starting to get on my nerves.  Most people were doing a good job keeping their distance but two groups of 4 went by me.  I decided to keep the second group in my sights, I  eventually over took them and exchanged the lead with their ringleader for 8 miles or so.  They had this thing for surging in front of you, cutting you off then slowing up to take in nutrition.  I dropped back and field up myself a minute  later an official pulled up and carded one or two of them about 100y up the road.  That broke up the group for good and I went by them for good.

At about mile 70 I was in no mans land.  As bib 1058 It seemed like I passed 800 or so, and the rest were way up the road.  At an aid station I went by a guy in a T1 top, he and I (legally) worked together from about mile 70-100, only caught about 10 people in this time.  He had put a little gap on me entering the final turn around, and was working on passing a 3man group who were riding each others wheels. I was about 50 yards back and put in a little effort to make up the ground.  By the time I caught them, T1 guy was making the pass on the leader, about 5 feet wide of the group.  the leader of the group swung out wide to ride T1 guy's wheel.  He stuck 5 inches off his wheel for the minute it took me to surge past.  Looking out for an honest athlete, as I passed I looked directly at the cheater and said "HEY HOW ABOUT GIVING HIM 7 LENGTHS…. YOU ---- -------" (won't repeat what I called him... fire house language and frustration got the best of me).  He looked right at me and said something I couldn't make out as I went by and he tried to come with, but to no avail. We were coming up to a turn around at mile 95, I gapped the 4 guys by 20-30 seconds by then, we had another stare down as we passed each other at the U-Turn, he looked mean and quite mad.  The guy was a monster and I was riding scared for a little bit, kept thinking he was going to catch me and throw a frame pump in my spokes.  But he never did. Managed to catch a couple more guys on the way in to T2 (or "T" in this case).  

Bike Nutrition
1st hour: 1 bottle cytomax, 2 powergels, few sips of water with gels at aid stations
2nd hour: alternate perform and water, 3 powergels
3rd hour: alternate perform and water, 2 powergels, swig or two of EFS gel and water
4th hour: alternate perform and water, 3 powergels
5th hour: 1 bottle cytomax, 1 gel and water, swig of EFS gel

Bike: 4:57:44
AG: 11th
Overall: 48th
Total calories in: 1800
Total calories out: 4600 (garmin estimate - didn't wear HR)
Avg Speed: 22.6mph
Avg power: 230watts (garmin estimate - don't use power)

Got off the bike and felt like i nearly pulled my hammy, had to stop a second at the dismount grab my hamstring and stretch it out.  My first step I felt an awful pain on the outside of my left foot.  Running barefoot to grab my run bag I was thinking this is not good.  I ripped off all my layers, got naked! and put on my run shorts/top.  coming out of transition I took what seemed like the never ending pee, then headed on my way.  400m into the race I thought of stopping, I couldn't imagine running 26 miles with this much pain in my foot.  My body and lungs felt amazing, but sharp shooting pain every single step was hard to take my mind off of.  First mile was 6:42 and Erin said Todd told her in needed to run faster.  ugh.

Erin and my mom said they'd be at mile one, figured I would at least get there and see how it feels.  I saw them and got a little lift from their energy.  No update on my place, as the tracker was delayed 20 minutes but Byers was doing his best to relay the details from home to Erin out in the field!  Officially got off the bike in 11th (48 overall), but with the staggered start had no idea where I was.  The foot went on hurting and would not go away.  I found that running on the opposite side of the banked road helped a bit with the pain.  Left hand turns were not happening, I had to pretty much stop, turn my body 90 degrees then continue running.  At the first turn around I did a pretty sweet Derek Zoolander left hand turn by doing a 360 right hand turn around the cone.  The volunteers at the turn around were impressed.  Im not an Ambiturner! 

The first 6.5 miles everything was feeling good except the foot. By this point realized I could try to ignore it and at least finish.  We had the wind with us on the way out, but after the turn we were headed straight into it.  Managed to stay under goal pace for 10 miles, then slowly started to lose it from miles 10-14.  The foot was still killing and the inevitable burning quads started to flair up. Now not only every left foot stride, but every single step I was breaking down.  Continued to slow into the wind and into the 2nd lap.  The volunteers had my special needs bag out already and handed me my flat red bull in a plastic water bottle, which I sipped on for the next mile.  Mile 14-19 managed to pick up the pace a bit again with the wind.  

At about mile 15 two guys passed me running together.  Erin had just told me at mile 14 I was sitting in 5th or 6th place, I tried to go with them, even if just for a half mile.  I hung on for dear life thinking there was still a shot at a slot.  I was surprised I managed to go with them for the next 5 miles.  We dropped one guy at an aid station, then there were two of us.  Into the wind now for the final 6.5 miles I took a turn in front, we talked briefly, said we would take half mile pulls, I did my one pull into the wind and that was it.  He went to the front on a sandy turn and I couldn't go.  Tried to just focus on my turnover, keeping it short and quick, but my legs had nothing left.  I kept him in sight but that's about all I could do.  Suffered though the final three miles, finished and felt like complete crap!  Only managed to move up 3 spots on the run in my group, 13 spots overall.  As Kenny said "boys are running!"  Perhaps the most challenging race day yet and it was great to try to mix it up with such a competitive field.

Its now been about 30 hours since finishing and still struggling to do the basics like walk, bend, step, sit on the toilet, comprehend registering for another Ironman, etc. 

Run: 3:13:40
Calories out: 3200 estimated
Calories in: no idea
Nutirion: 1 powergel out of T2, then perform and water at the first 5 aid stations.  Then started going shopping whatever i could get my hands on, coke, water, perform, GU (note to IM salted caramel has to be the most disquieting flavor to have on course) I grabbed 3 GUs on the run and they were all the same awful flavor.

mile 1: 6:42       mile 7: 7:01       mile 13: 7:46      mile 19: 7:26      mile 25: 8:11
mile 2: 6:56       mile 8: 7:07       mile 14: 7:36      mile 20: 7:47      mile 26: 7:53
mile 3: 7:00       mile 9: 7:09       mile 15: 7:20      mile 21: 7:56      
mile 4: 7:00       mile 10: 7:14     mile 16: 7:17      mile 22: 7:57
mile 5: 7:01       mile 11: 7:17     mile 17: 7:19      mile 23: 8:06
mile 6: 7:02       mile 12: 7:28     mile 18: 7:22      mile 24: 8:05
after a wheel chair ride to massage and some bad pizza

Finally back after a long day for us all
In the end, I didn't have what it took yesterday.  30-34 only allotted 3 slots, those dudes are ballers.  Looking forward to tracking them in Kona 2015.

35th overall
22nd amateur
8th 30-34
4th American amateur
1st American 30-34,  the most competitive AG of the day

Friday, January 3, 2014

2013 Year End Volume Totals

2012 was my largest volume year across the board.  2013 was designed as a recovery year, I threw a spur of the moment half at Muskoka in there because Blaine promised Pearl Jam would be there and that there were plenty of 70.3 World Championship slots to go around.  Hopefully my extended off season filled with lots of football on the couch and donuts will pay dividends when the volume ramps back up again in 2014.

Swim: 213,950 yards
Bike: 236:35 hours
Run: 1089.35 miles

           Swim (yards)      Bike (hours)     Run (miles)          'A'  Race
2008 -    117,635               269:18             981.25                  Ironman Hawaii
2009 -    22,800                 88:00               853.00                  *Fire Academy Year
2010 -    247,350               257:43             1325.75                Ironman Cozumel
2011 -    224,100               250:58             1003.50                Ironman Wisconsin
2012 -    340,250               350:49             1420.05                Ironman Hawaii
2013 -    213,950               236:35             1089.35                Ironman Muskoka 70.3
2014 -                                                                                     Ironman Florida

Tuesday, October 30, 2012

Kona 2012 Race Report

3:55am Wake up call and Breakfast:
-3 slices of Udi's GF toast with PB and Jelly
-2 cups of coffee with coconut milk and sugar
-18oz of water with 2 scoops of Ultragen
-1/4 peanut butter power bar (at 5am)
-1 cappuchino powergel (20 min before swim start)
-Additional 24 oz of water (3:55am - 6:45am)

Kept the breakfast lighter than my Wisconsin breakfast to avoid a repeat of stomach distress during the swim.  Erin and Jimmy picked up Byers from down the road then came back to grab me to drive us down to transition at 4:45am.  We proceeded to body marking and dropped off special needs bike and run bags.  We loaded up our bike nutrition bottles onto our bikes.  Next I dropped a couple extra gels into my bike and run transition bags, and moved my bib from the bike bag to my run bag, as we didn't need to wear it on the bike.

My old Felt had me paranoid about bars and saddles slipping, so I brought the bike over to the Shimano mechanics in transition just to double check the bolts on the stem and seat post.  Good to go.  Pumped up to  115psi.  Now that everything was set there was about an hour to kill before the cannon sounds at 7am.  Athletes lined the fences inside transition, mostly quiet and focused, not a whole lot of talking it was pretty quiet for having over 2000 athletes and volunteers roaming about like ants.

I went to drop off my morning swim bag, grabbed my Tyr Torque, goggles, and swim cap then headed to the ART tent and laid on the grass for a while. I heard the Cannon for the pro men, the crowd was about 400m away from where I was on the other side of transition, but I could hear them buzz and the helicopter blades chopping as it flew by.  This meant it was 6:30am and time to get my ass in gear.  I loaded up at the sun screen station and added globs and globs of Vaseline to those chafe susceptible parts.

All the blue and pink swim caps were gathering around the narrow entrance down to Digme beach.  As we all filed down the Tyr carpeted steps to the beach I made my way about 100 yards from the beach out to the front line, just left of the center buoy.  The officials kept gliding by  the front lines on their surf boards trying to keep everyone from inching forward.  In all the shuffle I ended up about 3 guys back from the front, then suddenly with no warning we were all off and swimming.

SWIM: I took the first 200y out with the pack and tried to find a nice quick pair of feet to follow.  I relaxed into a nice rythm for most of the first 1.2 miles out to the turn, gradually making my way right.  I may have been out a bit too fast for my own good, as we approached the turn I began to be passed, and had trouble holding onto any bubbles as they went past.  I stayed controlled though, and stuck to my plan easy out, and picked up the stroke rate a bit on the way back to the pier.  The water seemed a bit choppier on the way back.  Here I was able to grab a couple different pairs of feet for a few minutes at a time which helped bring me in.  There was a lot of contact around the first and second turns and a good portion of the way back, as I was swimming right next to each buoy as opposed to angling my way in on the way out.
For a while after the turnaround, I was swimming stroke for stroke next to a woman who breathed opposite myself. So we were face to face about 12 inches apart every other stroke.  Her goggles must have been knocked off... because she had NONE. Now that takes balls (even if you don't have any), to swim (at least) 1.2 miles in the super salty and choppy Pacific with no goggles. Im pretty sure she eventually swim away from me.  Perhaps I took it too easy, but I didn't want to expend too much energy (to possibly gain only a minute or two) in the first hour of a 9+ hour race, only to blow up later. I came out of the water feeling pretty fresh in a time of 1:05:45.

A bit crowded coming out of T1
T1: Ran through the hoses and took an extra 2-3 seconds and rinsed off some of the salt.  Any extra salty crust would not be appreciated on the bike.  Out of the water we nearly run around the outside of the whole transition until reaching the bike gear bag lanes.  Grabbed my bag and stuffed my swim gear in there and grabbed a couple gels, then out to the bike. T1 - 2:58.

Rolling out of T1 I could hear a couple familiar voices yelling.  I looked but couldn't pick anyone out of the crowds until a little further up the hill I saw Jimmy on the left side "GO DANIEL" with the iPhone out!

Got out on the bike feeling pretty well.  I had no idea what time I swam, asked a guy in transition he said we were around 1:05.  I was happy with that, 7 minutes faster than last time here.  Kept the shoes on the bike in T1 chain in the small ring.

The course goes right up Palani Drive, which is quite the climb right out of transition, so you had better be in your shoes soon after pushing off from T1.  Half way up the hill the course takes a right headed South on the Kaukini Hwy where we make a quick couple mile out and back before turning again onto Palani and finishing the climb up to the Queen K Highway.

Glad to be out of the water and onto the bike, a sport where I can actually begin making up the ground (water) that was forfeited in the swim being swum over, grabbed, passed, and serving as a human punching bag in the ocean.

I used the couple minutes out and back on Kaukini to settle in, get my shoes right, and allow my heart rate to drop into what I felt was low 140s (may have been way off, but have yet to race with a computer).  The legs were feeling fresh.  Once on the Queen K it was time to find my race pace.  The surface is immaculate and the course is filled with long gradual rolling hills.  These first 20-30 miles were pretty congested, the official was riding along side us handing out penalties like they were candy on Halloween.  Per usual I could take advantage of the long climbs, as weight, compact cranks, and aerodynamics are on my side going up.  I was passing people at a pretty good rate.  The down hills I would either hold my own or a couple monster European's built like muscular Clydesdale horses would hammer past me.
Saw my support crew on the way up Palani. Thanks!

Aware of the official making his rounds I was careful to drop back when passed.  On the uphills I would even warn a couple guys to be careful where they ride and that the official was making his way up the field.  However, I don't know if it is a European thing, or just smart tactical racing, but on several occasions little groups of 4-5 riders would pass me, each of them immediately cutting over during their pass as opposed to gradually cutting back in to the right.  Each time this would happen I would be literally 2 inches from the guy's rear wheel and forced to drop back, soft pedal and often times breaking, or moving left towards the center of the road to stay out of the draft zone, but then risking "blocking".  Frustrating to say the least.

All of a sudden I hear "1862, next penalty tent".  I look over and there is the motorcycle with the official showing me a red card.  I was in disbelief, and totally pissed at myself.  I knew he was there and was being careful to be 7 meters back.  I didn't drop far enough back, or pass within 15 seconds, so guilty as charged.  I didn't say a word.  I just put my head down and picked up the cadence.  Right then and there I instantly thought, great, now I have to make up this time.  It was probably about 15-20 miles to the first penalty tent.
Palani climb

As we approached I started riding on the shoulder, and about 5 guys ahead of me cut over too.  There were at least 30 riders in the tent, and probably another 20-30 came in behind me as I spent my 4 minutes in timeout.  With about a minute to go on the stopwatch Byers rode by.  These were the longest 4 minutes ever.  I had a flash back to Wisconsin when I flatted.  Wisconsin turned out alright, but this is field is filled with a different caliber of athlete who won't be pulled back in as easily, or at all. You're just standing there watching all the work you've just done re-pass you.  I had my work cut out for me.   I took advantage of this time to take a pee in the lava field, in a row of 10 other guys.  A female official threatened to give us all another penalty for this unsanctioned bathroom break.  Finally the watched showed 4 minutes and I pushed off.

I told myself to remain calm and stick to the game plan, but that is easier said than done.  I gradually started making my way up the field, frustrated with the official, but mostly at myself.

Bike Course Profile.  Climb to Hawi at about mile 55.
By this time it was getting pretty damn hot!  I started with two 24oz bottles of EFS on the bike, 200 calories in each bottle.  The first bottle was gone in the first 30 minutes.  I saved the second one for later in the race, and started alternating between Perform and water at aid stations.  I would grab one Perform for the bottle cage and douse arms, neck, face, head, groin with a water bottle to stay as cool as possible.

The cross and head winds didn't feel terribly bad, but they certainly were noticeable.  This all changed once making the turn to Hawi.  The winds seemed to be coming at us in all directions.  An angled head and cross wind was coming off the ocean to the left/North East of us.  Pace slowed here, I just focused on staying small and turning the pedals.  It was often difficult just to take a drink, as the change in body position would catch the wind and all 140lb of myself would be tossed across the road.

I was looking for the leaders on their way back from the turn around.  I saw Pete Jacobs riding solo a couple minutes off the front.  This must have been just about the time Kienle flatted.  I hit the turn feeling alright, had half a Larabar and was looking forward to the long descent.  Those happy feelings of descent anticipation quickly went away.  The compact crank was useless here, I might as well have taken my pedals off to save some weight.  I could pedal at about 110rpm for 10 seconds, then I could do nothing more than tuck in and soar down the hill with a nice tail wind.
Queen K on 10/10

 I conserved some energy here and took advantage of the tailwind to fuel up. It was smooth sailing until we made the left turn back towards Kona.  A couple significant climbs (that I really didn't remember going down on the way out, or coming up in 2008) put a damper on the fun real quick.  Small ring it was for a couple of these suckers.

I started grabbing Coke at a couple aid stations. and using as much water to cool myself as possible.  I could feel my arms burning more and more as time went by.  At about mile 95 I started to pay for my surges in wattage trying to make up lost ground.  Finally got to the Airport and the Energy Lab and knew transition was only 7 miles away.  Made the turn down to T2, took on some extra fuel and fluids, spun the legs out a bit and got the feet out of the shoes for the last minute.  Bike Split ended up 5:13:59, 32 minutes faster than 2008 on a slower day, so I was alright with that.

T2- Came off the bike and was glad to finally be on my feet. Grabbed my bag and ran into the change tent.  It was packed, I ran all the way to the end and got my shoes on and a volunteer gave me a nice sloppy layer of sunscreen.  Put on my hat and bib and I was off.  T2- 2:50

I felt 100% better than last time in Kona coming off the bike.  In 2008 people were passing me left and right.  This time around I was able to settle into a comfortable pace right out of the gates.
The first 10 miles felt comfortable and relaxed headed south on Ali'i and then back north past the finish line.

mile 1 - 7:03
mile 2 - 7:02
mile 3 - 6:52
mile 4 - 7:02
mile 5 - 7:00
mile 6 - 7:16
mile 7 - 7:13
mile 8 - 7:21
mile 9 - 7:08
mile 10 - 7:11

I starting going shopping at each aid station right off the bat.  Water, Perform, Ice, Coke, Ice, Water.  Ice in the cap and down the back, water on the head.  Mile 11 includes the long hill up to the Queen K to finish the  next 16 miles of the marathon.  Every time I run hills I think of my 800 coach at Iowa, P.A.T. McGhee, "don't hit like a bitch", head down and hit your arms back.

mile 11 - 7:52
mile 12 - 7:23
mile 13 - 7:09
mile 14 - 7:36
mile 15 - 7:39
mile 16 - 7:44
mile 17 - 7:30
mile 18 - 7:38
mile 19 - 8:21
mile 20 - 8:05
mile 21 - 8:23
mile 22 - 7:35
mile 23 - 8:01
mile 24 - 7:54
mile 25 - 7:57
mile 26 - 7:10

Marathon Profile

Mile 19 and 24 are some rough climbs with fatigue accumulating and coming out of a hot Energy Lab and back on the Queen K.  At Wisconsin I hit every aid station except for the last one, and that last mile was the longest I've ever run.  So I made sure to take in calories and fluid every single aid station up until the last one.  After the last climb its pretty much all down hill to the finish.

All in all I was (pretty) happy with the my race.  While racing 9 hours 41 minutes there were sure to be some glitches.  I've yet to have that perfect Ironman... one day maybe.  Talking to Andy Potts in transition after the race he said it was a slow tough day all across the board.  Compared to previous years times were about 15 minutes slower.  I nearly cut off an hour from my last race in Kona, but I still feel like I need to redeem myself on that bike course. We will take a year of some much needed shorter races and shoot for Kona in 2014.

Swim: 1:05:45
Bike: 5:13:59
Run: 3:16:04
Total: 9:41:36

193rd Overall
29th Overall American AG
24th 25-29

The Group: Becky, Jimmy, my Mom, myself, Erin, Ashley, Dan, Todd, Taylor, (Don- not pictured)

Wednesday, October 24, 2012

Kona 2012: Day 5

Less than 24 hours until the cannon goes off tomorrow morning at 7am.  Like clockwork since I've been on the island, wake up at 7, and get in the water at Digme beach by 8am.  Erin came down today for the swim.

Dirk Bockel, suiting up for the morning swim.  He will race tomorrow with a fractured hand.  Notice the contraption on his right hand.
Race crew rolled out the transition mat as we were getting in the water.
After a brief swim, it was back to the condo for some breakfast and suit up for a little shake out on the bike.  I noticed a nice gash in my rear tire only an hour before bike check in.  But there was no need to panic, Cervelo has been awesome all week with race tune ups and adjustments.  They threw on a new tire, and tuned up the P3 again free of charge.  As if you even needed one... its just one more reason to ride Cervelo.
At bike check in the paparazzi were out.  Here is Justin Bieber... I mean Macca stopping by the Lava Magazine banner for a quick photo shoot before bringing his Specalized into transition.
Macca seemed pretty loose and ready.  Hang loose.
Another World Champ, checking in.

Transition filling up.  Byers and I are racked only a few bikes away in the second to last row.

Gear bag isles.

TB makes a last minute adjustment waiting in bike check line.
The passage to transition for bike check.  The gates are lined with press and all the triathlon industry guys and their checklist for the offical "Kona Count" of all things triathlon.  Notice Herbert (slowtwitch) snapping a couple photos.

Bike: Cervelo - 483
Shoes: Asics - 300
Wheels: Zipp - 2041
Aerobars: 551
Saddle: Fizik - 507
Helmet: Rudy Project - 354
Big thanks to my support crew. My Mom, Jimmy, Erin, Becky, and Don.  Early to bed tonight.  Goodnight.

Kona 2012: Day 4

These past two days the island seemed to have calmed down a bit.  Perhaps the is the calm before the storm.  The beach is still backed in the morning with everyone getting their swim in.  Howerver, Ali'i and the Queen K are both noticeably less crowded with athletes.  

Thursday, the penultimate day before 'race day' is usually a complete rest day.  However, the annual underwear run takes place at 8am this day.  I missed it in 2008, so had to see what it was all about this time around.

Jimmy prepared a delicious egg scramble today, then drove Todd, Taylor, Erin and myself the mile down to town. The Underwear run was certainly one of the highlights of the trip.  Easily 1000+ people participated in this little jog. photos.
 The Asian invasion.
 Dobesh looks pretty excited, rocking the limited edition Tyr goggles and coconut bra.  Nice form.
 Wattie Girls.... Gorilla... Banana...
 Erin and Taylor again.  The coconut bras were a hit.
Here is another one that made

Just some of the runners.