The Best Midwest Triathlon Races

Functional Trophies - Pigman Piggy Bank

If you look back at the history of my racing you will see that I have raced a number of local  grass-root races. I have always enjoyed doing these races for a bunch of different reasons including:

- They require less travel.

- They are less expensive.

- There is a chance I can sleep in my own bed the night before.

- They give me a great way to practice things that need practicing before the big show.

- They give me a great way to assess where my training is at before the big show.

- I may be able to park right next to transition on race morning.

- They are frequently shorter in length, which if done properly, can be used to build fitness with minimal recovery required.

- I tend to see a lot of familiar faces.

- They tend to have a more casual feel.

- Pre race logistics are simpler and you can often get your packet on race morning.

- They tend to be in places that have low vehicle traffic.

With those benefits stated. Here are my favorite Midwest races:

June

Lake Mills Triathlon

Lake Mills Sprint - Lake Mills, Wisconsin - Lake Mills is located directly between Milwaukee and
Madison and just a few miles off Interstate 94. This race has been unofficially known as the "Wisconsin World Champs". It is not named so much for the challenging terrain, or necessarily the level of competition, but more or less because it is one of the first races of the year and many participants have put in a solid off-season and are eager to put their gains to work. The competition is likely tapered, rested, and they may not go faster all year.

As a sprint, the course is great for beginners. It is flat and very straight forward with most of the run on a crushed gravel path with a single turnaround point 1.55 miles out. If you live in the area, this is one where you can sleep in your own bed, race, and be home by noon. This is a well attended race - street parking is very close, but it definitely helps to be the early bird.

Elkhart Lake Triathlon

Elkhart Lake Sprint & Olympic Triathlon - Elkhart Lake, Wisconsin -  Elkhart Lake is ~1-2 hours north of Milwaukee and Madison. The water at this lake is definitely the highlight of the race. For Midwest lakes it is some of the cleanest and most crisp water you will race in outside of Lake Michigan - it makes for a refreshing post-race dip.

The race itself takes place at resort in a very quaint town and close to the Road America track. They have a kids race as well so everyone can get involved and make a fantastic weekend out of it. The resort offers plenty of water activities, s'mores over the campfire at night, and a nice Northwoods bar nightlife. For the history buffs out there, this was the first triathlon that American superstar Gwen Jorgensen did in her career - will she win gold at Rio in 2016?

As for the course, they offer a sprint and and more challenging Olympic with a longer bike. Both the run and bike are quite rolling, but also have some extended climbs. Personally, I consider this course the true "Wisconsin World Champs". You get a food ticket post race and can pick healthier options such as a Chicken Breast Sandwich and drink or go with a burger and a beer.

Iowa's Very Own - Pigman

Pigman Sprint Triathlon - Cedar Rapids (Palo), Iowa - Pigman takes place just north of Cedar Rapids, Iowa and just a bit further south of Cedar Falls/Waterloo. I consider this race usually to be the "Midwest World Champs".  It is a very popular race, and in many years sells out very early, but they have a waitlist as well. If you like bigger fields, but still like to park steps away from transition then this is your race.

There is no shortage of competition here if you are interested in being challenged, but is a great beginner course as well. The run and swim take place entirely within Pleasant Creek State Park and the bike doesn't travel far out of it. Both the bike and run are rolling but quite fast. They offer a great spread afterward and Gear West, does a nice prize raffle give-away after the awards with some very nice items. If you win your age-group you also get to race for free the next year. However, my favorite thing about this race is that every award I have received from the Pigman sprint has been functional. I sip tea or coffee out of mug I received back in 2011.

The Accel Triathlon

Accel Sprint & Olympic Triathlon - Waterloo / Cedar Falls, Iowa - The Accel triathlon is a new triathlon that replaced a different triathlon later on in the season and features both a sprint and Olympic distance race. The race directors are highly motivated in improving and growing this event and I love race directors that are willing to solicit feedback and grow.

As an anecdote, this year I found a race director soliciting advice in triathlon forums asking what kind of shirts they should get their participants. I was excited to hear they were taking the recommendation of a heathered cotton/poly blend shirt - you know the ones that are soft, with a great vintage look with the benefits of both cotton & poly without all the negatives.

As for the race, it takes place in the George Wyth State Park with the entire swim and run in the park, and you can park right next to transition. The course is very straight forward and I don't think I encountered a single car on the bike course. The race easily has one of the best race spreads ever including hot pulled-pork sandwiches, and although new, this race has a lot going for it and I look forward to seeing it only get even bigger and better.

July

Pewaukee Triathlon

Pewaukee Multisport Weekend & Sprint Triathlon - Pewaukee, Wisconsin - This race takes place right in downtown Pewaukee just west of Milwaukee. Being on the west side of Milwaukee this is an easy drive from Madison as well. This race is another race where you can park just a few blocks from transition but yet has upwards of 1000+ racers.

The course has changed quite a bit over the years, but the general terrain of the area is not flat so both the run and bike will most likely have some climbs. The bike course has a great feel as you exit out one side of downtown and come back thru the other. Friends and family line both sides of the road and give it that big race feel. It is a great beginner course and features other events besides triathlon as part of a multisport weekend.

Decatur Triathlon

Rodney T. Miller Triathlon - Decatur, Illinois - This race is right in the heart of Decatur, IL but the bike does take you out to the countryside before returning to town. If you are from Central Illinois then no doubt you know about this race. The organization does a great job of putting on a race in
smaller city but making it feel much bigger than it is. Parking right next to transition is a plus. They have a great announcer in years past and always punch above their weight in media buzz and do a great job of making the award ceremony really highlight all the age-group award winners. They offer both a sprint and a distance that is between a sprint and Olympic that they call Intermediate.

Minnesota's Chisago Lakes

Chisago Lakes Triathlon Now Toughman Minnesota - Chisago City, Minnesota - This race is just 35 mins northeast of the Twin Cities and features both sprint and Half-Ironman distances - I have done each distance twice.

Although the race has been rebranded, the race still has the same management that put on a great show. The race takes place in a highly Scandinavia community and it definitely shows throughout the event. I have always picked up my packet racing mornings and parking has been within a few blocks. The transition has dedicated numbers so there is no getting up early to fight for transition spots.

Being way up north wetsuits are almost guaranteed. Given its close proximity to the twin cities, the turn out has always been fairly sizable giving it a big race feel in small-town Minnesota. However the highlight of this race is the section of the half on the bike that goes right down the border of Minnesota and Wisconsin. The views are amazing.

August

Iowa's Pigman

Pigman Half & Olympic - Cedar Rapids (Palo), Iowa - Pigman half is a great race to test your fitness for those doing Ironman Wisconsin, Ironman Chattanooga, or Ironman Louisville. There is also an Olympic distance, and like the sprint, the races take place just north of Cedar Rapids, Iowa at Pleasant Creek State Park. Perks include being much cheaper than Ironman Steelhead 70.3 and Ironman Racine 70.3 and you can park steps away from transition. Since the race is away from a major city traffic on the course is minimal and the roads are in very good shape unlike Racine.

There is no shortage of competition here if you are interested in being challenged, but it is a great beginner course as well. The swim take places in Pleasant Creek State Park and the bike takes you out into a gently rolling Iowa countryside. The run is rolling is well. They offer a great spread afterward and Gear West, does a nice prize raffle give-away after the awards with some very nice items. If you win your age-group you also get to race for free at the next year. However, my favorite thing about this race is that every award I have received from Pigman has been functional. I sip tea or coffee out of a mug I received back in 2011.

Illinois' The Great Illini

The Great Illini - Neoga, IL - The Great Illini offers both an Olympic and Half-Ironman race in truly rural Central/Southern Illinois. Located just north of Effingham and south of Mattoon, this race has good proximity to St Louis, Indianapolis, Terra Haute, along with Central Illinois. The timing of the race makes it a great opportunity to test fitness for Ironman Chattanooga and Ironman Louisville. Tony Garrett, the race director, is a very talented triathlete himself so he knows a thing or two about what is important in putting on a triathlon and he can personally be found roaming the course making sure all the athletes are being taken care of and that everything is going smoothly.

The Great Illini offers race day packet pick up and you can literally park your car just a few feet from transition. This makes it super convenient for those who are just trying to get a race in without all the necessary overhead of the larger races. It also makes the possibility of driving over on a race morning a possibility or you can stay in Effingham or Mattoon the night prior.

As far as the course goes, the swim takes place in Lake Mattoon before transitioning out onto the bike and the rolling terrain of the Illinois countryside. The run is rolling as well and takes you thru some good ol' Southern Illinois farmland. It is a smaller race with a lot of character, but don't let that deceive you, it still draws some good competition. The pizza after the race from the local pizzeria really hits the spots as well.

Madison's Aquathon

Madison & Milwaukee Aquathon Series - Madison & Milwaukeee, WI - Race Day Events puts on a
series of aquathons (1000 meter swims, 5k runs) throughout the summer in both cities. The races are a great way for new triathletes to get more swim practice and the events are short enough and on weeknights that it makes for the perfect summer activity. Points are tallied over the series and awards are awarded to series winners. They even have a specific night where you can eat & drink some delectable items after coming out of the swim and before the run. The more you eat & drink, the more time that is subtracted from you overall time and it makes for a fun alternative to those 100% competitive events. These races are such a blast, I only wish I discovered this aquathon series sooner.

2013 Ironman Arizona Race Report

Going into Ironman Arizona I wasn't sure what to expect. If you have been following along then you may have noticed that since moving back to Arizona I did a 180 on my training. I threw out the TT bike and I threw out most of the structured bike work in favor of completely "ad hoc" biking. That biking consisted of catching roadies on my commuter bike and playing games with the traffic lights. I also let the run down a bit in favor of the swim. In the end the strategy paid off in my opinion. Although my day of racing fell apart around the 18 mile mark of the run, it wasn't for lack of run fitness, I simply fired a few too many bullets during the bike. The result was painful last 8 miles but I still hung on for an 8:25:01 12th place finish, as 3rd American at the 2013 Ironman Arizona. Here is a recap of the day:

Right before hopping into the abyss that is Tempe Town Lake

Swim (53:49): One of the EMTs was late to the event and thus we were delayed getting into the water. Normally we hop in around 6:30 but we weren't allowed in until just after 6:40. I was the first one in the water and I was surprised that I was also the first one to swim the 200+ meters to get to the start line. Usually there is some turbos that come flying by. My initial plan was to stick far right. I started there the previous year and it worked out real well, but the announcer Mike Reilly, and the support crew on kayaks, was telling everyone to start left. I was confused on why they were telling us that, but everyone seemed to be shifting to the left and I followed suit. However, instead of finding myself next to guys I wanted to swim with, I found myself next to guys I didn't. It was too late, the gun was about to go.

The gun fired and the sloppy mess of strokes and contact started immediately. It was absolutely brutal, by far the most violent swim of the year and I wasn't getting anywhere in it. Mentally I had prepared to be aggressive but these people just seemed to want to waste energy instead of conserve it. At one point I took a look back and it seemed like I was dead last at the 200 meter mark. I also saw a nice big group that had formed far to my right and was now about 50 meters ahead. Although there is always safety in numbers I decided to leave the comfort and safety of the pack and veered at a 45 degree angle to the right. At the time I was thinking, "what are you doing", but I swam hard and the gap was falling. I kept swimming and told myself I had to catch that group - that was my race.

Exiting Swim with Trevor Wurtele

After a few hundred meters I did the unimaginable, I had clawed on to the back of the train. I rewarded myself with some rest and recovery from the surge it took. To my surprise I wasn't overheating like I normally do after such a high effort. After a bit of recovery I continued clawing forward. After a few hundred more meters I found myself sitting at the front behind the lead swimmer, and in between the two swimmers directly in front of me. I knew the swimmer ahead to the left was fellow Illinois pro Jared Milam because of the sleeveless wetsuit he had on, and I knew the swimmer to my right was Trevor Wurtele because I could read the number on his cap. I was exactly where I needed to be.

From there on forward I just took it easy. The pace grew a little weak in the middle portion of the swim but I wasn't going to waste any energy in moving the group forward a little faster. I exited the swim with guys, or ahead of guys, that had been handing it to me all year.

Checking out who else is making haste out of T1

Bike (4:20:35): With so many guys coming out at once I wanted to make sure I had a quick transition be the the first one out of T1. Coming out of T1 someone told me that Jordan Rapp was only 30 seconds up. I took a quick look and saw Trevor Wurtele making haste and decided I would gamble early and see if I could get a visual on Rapp. In retrospect it was a match that didn't need to be burned, and I would have loved to have that one back.

After wasting that match, I held back and waited for the others to catch back up. For the first 25 miles it would be myself, Trevor, and Jonathon Shearon trying to string out the riders and make them suffer. A few more matches were burned, a few guys got dropped and I put the matchbox away and let Trevor do most of the heavy lifting as we completed lap 1.

On lap 2, Victor Del Corral (eventual winner) must have grown leery of trying to ride in the back of a group and the natural accordion effect that starts to occur as we pass age groupers on their first lap. He moved to the front and I was happy to have to two pre-race favorites pushing and dictating the pace. I myself also wanted to stay at the front so I wouldn't have to burn any more matches closing large gaps that can occasionally open up.

Sitting 3rd wheel out on lap 1 behind Trevor Wurtele and Jonathon Shearon

Lap 2 is also where we started to catch some of the swimmers who got kicked out of the lead group. This always presents a problem because they almost always want to latch on to the group, but 4 out of 5 times they quickly decide the effort is too great and drop off. It requires a delicate balance to recognize a rider who is jumping off the train and giving the train too much ground that is left to close. I haven't mastered the process yet and I still seem to burn mini-matches in the process.

Assessing the competition

On to lap 3 and the time gap to the lead pack was quickly coming down. Jordan Rapp had made his way to, and completely passed the front group. Pedro Gomes was the only one not to be decimated by Rapp's pace and sat in 2nd. 5 miles into loop 3 and we picked up and spit out the lead swim group. That lead group included: Matty Reed, Joe Umphenhour, and ITU speedsters, but Ironman rookies, Matt Chrabot and Ritchie Nicholls. In the process I noticed that we had completely cracked most of our own initial group with the exception of Denmark's Jens Petersen-Bach, who I knew was riding a very smart race and would finish 3rd.

First few steps after 112 miles are always painful

Run (3:07:01): I came off the bike in 3rd place with Victor Del Corral and Trevor Wuertle and we were 6.5 minutes back from Jordan Rapp. I made a quick transition and I was the first to exit transition, but 3rd place wouldn't last long as I was quickly passed by Wuertle and then Del Corral. Then Jens Petersen-Bach came by, as did Denis Chevrot from France, and Marc Duelsen from Germany. I had quickly found myself in 8th place and in the last money spot but with a nice gap to the rest of the
runners.

I was running ok but I didn't have that snap, snap, snap in the legs that I'm still trying to find. Although, I did do a good job of staying cool, keeping hydrated and fueled up. It was 1x gel every 3 miles, with some cola in between and a salt pill as well. Towards the end of the first lap Matt Charbot made the pass and I fell to 9th.

Onto lap 2 and the crowd support was there as always. I saw TJ Tollakson who reminded to increase my cadence and lift my hips. I did the best I could in kicking over the feet and clawed my way back to repass Charbot and back into 8th. I would run in 8th giving it everything I could until friend and fellow American Matt Russell made the pass for 8th. I tried to go with him but I only lasted 200 meters and I knew my day was done, it would now be to get to the finish and focus on 2014. Along the way I got passed by a few more guys and would end up 12th but mentally fueled for 2014.

End of a long 2013 season, 2014 starts soon

Overall (8:25:01 / 12th Pro): I was happy with the race. I burned a few too many matches on the bike
that I would have loved to have back on the run, but overall I can't complain. I went in knowing I was going to go for it on the bike and I did just that. I was super stoked with the swim and the swim progress I made. Some others said the run form looked better too which is a step in the right direction. I am also stoked that I was able to keep the bike at the highest level ever - 3 watts more than 2012 - while only having 5 TT rides since mid-September. It is exciting because it means I can keep getting the majority of miles from bike commuting and that keeps one less car off the road!!!

Although I am on the Ironman Cozumel start list and I am mentally fresh to give it a go, I am choosing to head home for Thanksgiving to see family instead. The race schedule is not set for 2014 but it will likely look similar to 2013. Here are some of the people and companies that helped make the 2013 Ironman Arizona race a success:

Thank Yous:

All the volunteers - Ironman would never be possible without the countless number of volunteers who take time from their busy lives in order to help put on this great event.

All the Ironman officials - for giving us the cleanest race we could have.

Trisports - for all the great tri gear you carry and for providing it in the most earth sustainable way. You can always help support me as an athlete by using my 20% off coupon code for Trisports that is tied to my name. Each code is unique for you so please contact me thru the above "Contact" tab and I will email you back the 20% off code. Codes can be used at anytime - no waiting for a special sale. They expire 12/31/14. Please remember to fill in your email address so I can reply back to you. If you don't provide an email there is no way for me to contact you. You can also tweet at me or message me on Facebook if you prefer.

2XU - for your wetsuits, compression gear, trisuits and everyday training gear that rocks!! Thanks for your support since my days as an age-grouper. We have come along way since then.

Atomic - for your endless pursuit of all the engineered "free speed" I can get on the bike. Your specially coated chainrings, cassettes, and chain, along with wheel bearings upgrade and special derailleur pulleys give me that extra special advantage over my competitors. You to can get some engineered "free speed" and save 10% in the process by using coupon code "TG-10" at Atomic.

Cobb Saddles - for allowing me to stay aero and keep my bum comfortable for nearly 5 hours on the bike. Your saddles provide the foundation for every bike ride I take.

Powerbar - for getting me to and thru races with your fantastic nutrition products!!

Proactive PT - for keeping me injury free with Gua Sha and massage work. I would have never made it to the start line healthy without your help.

Steve Schwartz - for your continued support of my training, racing, and overall well-being. If you need a great Realtor in Madison, WI please consider Steve.

Nick Morales of TriJuice  - for capturing all the excitement that comes with an Ironman.

and lastly...

My competitors, for challenging me and giving me the drive to get out of bed every morning and work towards being the best athlete I can be. Without you I would never be the athlete I am today.

And all of you for taking the time to read this, follow my journey, tweet, share, like and support me as an athlete :)

Ironman Race Report World Championship Kona Hawaii Thomas Gerlach

Anyone that took a look at my 2013 race schedule knows that I had the Ironman World Championship on it from the day it was released at the start of the year. However, putting the Ironman World Championship on your race schedule and actually getting there are two completely different things all together. I won't go into the nitty-gritty of what it took to get there but I will say that it was incredibly tough.

The reward for that hard work was that last week I got to toe the line with the best in the sport in the event that put triathlon on the map. I got to toe the line with world champions and Olympians who had won medals and world championships before I even knew the sport of triathlon existed. Needless to say it was validation of how far I have come. It was validation of how hard I worked to get there. Although you can fake a lot of things in life, you can't fake the slow-but-steady growth I have achieved year-after-year. That growth came with more hours dedicated to the sport than I think anyone realizes - even myself.

Mural with the name of each participant in it.

I'm by no means done racing, but after qualifying, the Ironman World Championship was to be my dessert for the year. I was realistic with my expectations knowing that my swim weakness was going to make for a tough day where safety is often found in numbers. This being my first year as a pro, I lowered my own expectations a bit further. With that being said I had set a goal to be in the top 40 and proudly I came in 39th. The time was only a few minutes faster than my time as an age-grouper, but it was a completely different ballgame racing out of the pro wave than it was as an age-grouper. Here is a recap of my week and race at the 2013 Ironman World Championship

Pre-Race:

At airport with homestay Paul and Katie

I arrived in Kona on the Monday before the race which took place on Saturday. I was less concerned about heat coming into the race as I had just had an 8-day stint in Tucson where it was very hot and sunny. However, the humidity was clearly going to take some work and I found myself sweating shortly after I landed doing nothing more than walking from the plane to the baggage claim.

The first order of business was to head down to Kona to get in a swim and cool off. Then it was off to pick up my bike from Tri Bike Transport. I have still managed to avoid flying with a bike box and I can't imagine myself traveling with my bike considering I bring everything and the kitchen sink with me. 2XU was kind enough to give me ride back home to my homestay (by the airport) where I got to bond with Katie and Paul.

Katie and Paul were a couple that had just moved to Hawaii earlier in the year from Coeur d'Alene, Idaho, where they were very involved with Ironman. To say the least, I can't speak enough about how passionate Paul and Katie are about Ironman. For the triathletes out there, you can't truly understand how hard some volunteers work. Paul and Katie are everywhere as a volunteers and if you were there then I'm sure you were blessed with their humor and helpfulness throughout the week. And there efforts existed outside of race week too. In fact they got up every day since October 1st and worked straight thru and past the race. Race day included a 23 hour effort from 2am to 1am the next morning.

As for the pre-race work, well my race day acclimation was going well in regards to heat and humidity. I was having no problem adjusting to Kona time, and I was sleeping well. Built up fatigue was being shed and I felt as strong as ever on the swim, bike, and run. I was ready to race.

Fueling before the race at the Farmer's Market in Kona

Race Morning:

Katie and Paul were up and long gone before my 4:15am wake-up. At 4:25am my dad and sister, who came over to spectate and support me, picked me up and I was down in Kona by 4:40am. I headed over to the transition to get my bike ready. The pro field had a secure area and everything was pretty calm. I had everything pumped and ready to go early and that gave me plenty of time to gather my thoughts before the start of the race. I got my swim skin on and a brand new pair of Aquasphere Cayenne goggles and was in the water by 6:15am for the pro start.

Left-overs from a Sea Urchin at Dig Me Beach, Kailua-Kona

After a short warm-up I headed over to the seawall where I decided to hang on the big tractor tires that are there for protection for the boats that are normally docked there. It was here that I made the mistake of putting my feet up against the seawall and in the process stepped on a sea urchin. It was a painful lesson to learn and my only concern was that I wasn't bleeding. I pulled my foot off the wall and took a look. No blood. Only some spines stuck in my foot. For a minute I wondered if it would be a problem at all on the bike or run, but with the adrenaline of the day I never noticed it.

Shortly there after I left the tire and set my sights on the feet I wanted to swim on. Before I knew it, the paddle boards circling in front of us to keep us at bay, had turned parallel and the gun fired.

Swim (1:00:02):

Somewhere in the middle

The start was much less aggressive than anticipated and I found myself in good position and with the main group. After a significant period of time I could still see the lead paddle boarder and I thought I was in decent shape. That is until the competitor directly in front of me let the gap open. Although I am very familiar and capable of closing gaps on the bike, my swim is not strong enough to be able to close gaps on the swim. Of course if I was more aggressive in the first place then I probably wouldn't have this problem. The end result was I was stuck on the feet of Canadian Ben Cotter as I watched the group swim away.

When Chris Legh came by I opted to hop on his feet and continued to the turnaround boat in the middle of the ocean.We rounded the half-way point to shore, and then proceeded to take the final turn buoy on the right instead of just keeping it on our right. I knew we didn't need to go the extra distance but Chris being the legend he is, I was more than ok to follow his lead and I had already set my mind on letting Chris dictate the first part of the bike anyway.

Bike (4:49:53):

Heading out of transition

In to T1 and I got out before Chris, but I was more than happy to let the legend of the sport lead as I saved some energy. We went up Kuakini, back down, up Palani and out on to the Queen-K. At the top Chris "Macca" McCormick was there at the corner where he mentioned that I should ride harder, but I was more than happy with my pace. I underswam, now I was underbiking. I was in a good position, I was saving energy, I was being patient.

As Chris and I rolled on the Queen-K, Ben Cotter came by and now he would dictate the pace as I enjoyed being the third wheel. We started to reel in some of the guys from the 2nd pack including Ian Mikelson who had swam about 6 minutes faster but clearly wasn't feeling great.

A couple of times Chris let the gap open up to levels I was uncomfortable with and I did the required surging to close the gap. Each time Chris took me up on my offer to close the gap.

As we headed out to Kawaihea, little did I know that my dad and sister were racing on the side roads to meet me there. My dad is very talented in getting to places to spectate, but what I didn't know is that my dad had slipped in the shower earlier that morning and he had a growing hematoma that landed him in the ER and they missed the swim. They just made it out to Kaiwaheahe to see and cheer me on, but I wouldn't find out about the ER trip until after the race.

At Kawaihea, Chris let a sizeable gap open up that he left me to close. I was beginning to think that Chris was doing this purposefully so that would be the last gap I would allow to open in the first place. Although in a three person train, spaced 12 meters apart, the best position is always the last position, I would now be the second man. Climbing up to Hawi we picked up my former roomate from Portugal, Pedro Gomes, but I also picked up a sensation that something might be wrong. It was the out of the saddle climbing up to Hawi that I first noticed my front tire getting a little spongy. It wasn't concerning but something to keep an eye on.

At Hawi we reached the turn around and my sister captured the above video. On the descent of Hawi normally the cross winds are fierce and can be down right terrifying. I was beginning to realize that I surely had a slow flat and was losing air more quickly as the pressure was on the front wheel. It was also at this point that Ben Cotter and Chris Legh had enough and Pedro Gomes forged ahead as I started to ride much more conservatively. I kept my eye out for a support vehicle and shifted the weight rearward to keep as much weight off the front as I could. Thankfully there was no cross-wind to speak of and handing was never an issue.

No cross winds on race day but trees can look like this in Hawi

As luck would have it, I was down to no more than 20-30 psi, when I spotted a tech service van ahead of me. I waived at them frantically and they got the message. By the time they stopped and ran the wheel to me I already had my wheel off. However I was beginning to realize that luck was no longer on my side. I was replacing an incredibly aero wheel and tire with a Vittoria Diamante training tire on a box-section, non-aero rim. I cringed that the tube inside must be a thick butyl tube and when they slammed the skewer shut they left it in the vertical position. I didn't have the heart to say thanks but no thanks, nor did I truly understand how much additional drag the wheel was going to create.

During the change I was passed by 3 pro males - the last of which was Chris Legh. I got back on the old steed and immediately set sights on catching back up to him. I figured I would catch back up to Chris Legh, tuck in, wait for the next best rider coming from behind and go with him. I knew that rider was Matt Russell and at the turnaround he was roughly 4 minutes back and had to be rolling by shortly.

I put in a bit of surge to catch back up to Chris. I was surprised at how much effort it was taking to catch back up to someone who had clearly cracked 15 miles earlier, but I was committed. In retrospect if I wanted to have the best race possible at that point then I should have stayed right there with Chris, but I didn't. Instead, when Matt Russell came by I decided to go with him, and that is where the situation got a little out of hand. I was on a kamikaze mission with Russell, but I was enjoying the hurt locker.

At some point I wised up and knew that there would be no way I could stick with Russell until the end of the ride. I opted to let Russell ride away and shifted my focus to catching two guys who I passed earlier before the flat. Once I caught them I would step off the gas and recover. The problem was the power it took to ride with them was still too great. I rode with them for all of 15 seconds before dropping off the back.

I had totally cracked at that point and I would spend the next 15 minutes recovering. Ironically, it was this part of the course where I needed the power the most. There was a ferocious headwind and there was no where to hide on the barren Queen-K. All I could do was to reflect on the situation - I had gone from so severely underbiking, to so severely overbiking, to completely cracking, but spirits were still high.

I was convinced the next person that would catch me would be the lead women, but to my surprise Ben Cotter, Chris Legh, and a few more guys were holding off the women and I was right back where I started. The effort was no longer easy, but I was committed to sticking with the group and I rolled into T2 with them.

Run (3:33:26):

Running tall down Ali'i - It wouldn't last

Running in Ironman always seems to catch up with you, and especially so on the Big Island of Hawaii with the heat and humidity. For those that have never raced at Kona, the first ten miles go up and down Ali'i drive. Although the road might not be lined 10 deep like the Chicago marathon, there is a constant flow of people providing support and encouraging you to dig deeper and run faster. One of those people is none other than Chrissie Wellington, and if you are not careful it is easy to get carried away and run too fast. But I ran controlled and overall I felt pretty good.

After a few miles of running, the urge to go to the bathroom came up, and I detoured into the porta-john. When I emerged I was greeted by the lead female pro Rachel Joyce. We would hit the turnaround at 5 miles and ran nearly all the way back into town together. It was good motivation with the added benefit that mom got to see me if she had tuned into the live broadcast back home.

On to the second part of the run course, up Palani and out on the Queen-K I went. I was still feeling pretty good, however, after a few miles on the Queen-K things started to catch up with me. I still won't know if it was the period of severe overbiking or maybe running up the infamous Palani hill too fast. Either way I was done. My stride was completely wrecked, my body was cramping bad, and I knew I was in for a long second half of the marathon. I could feel my skin burning and I was in search of some much needed sunscreen. A reminder that if I come back that I need to bring something for the shoulders.

In to the infamous Energy Lab I went and I saw Luke Bell and Pete Jacobs walking, and Dirk Bockel was not far behind. Clearly it was not their day either. Despite the short appearance of the Energy Lab, it never seems to go quick and it is where so many dreams have crumbled over the years. I was determined not to let it break my spirit. After what seemed like forever I got out of the energy lab and back on to the Queen-K. Only 10K to go and the quickest way home was simply to run home, albeit slowly.

Running thru the infamous Energy Lab,
known for not what it gives but what it takes.
Body is broken but the mind is still strong

So simply running home is what I did. It wasn't pretty, but when former World Champion and Trisports teammate Leanda Cave rolled up on my shoulder I gladly accepted the company. Both of us were really laboring and she was kind enough to share her coconut water with me which helped alleviate the cramps a bit and gave me a boost of energy to the finish.

As always the Ironman finish was an emotional experience. I saw Jayme and Jesse from 2XU out there. Jayme has stuck by my side from way back in my amateur days and it was nice to have someone who understands the progress I have made and it was nice to have my dessert as I crossed the line as the 39th pro in a time of 9:28:02.

Getting Lei'd at the finish in Kona

Although the time was only a few minutes faster than my first trip here as an age-grouper, the experiences are not comparable. Regardless I was happy to be out there and finish my first time on the Big Island competing out of the pro ranks. I learned a lot in the process and I look forward to bringing the lessons learned to my future Ironman racing.

Post Race:

My Dad and Sister and Akaka Falls

After the race I had the opportunity to spend some time seeing some sights in Hawaii with my dad and sister. We had the opportunity to explore Hapuna Beach, visit Akaka Falls, and made it to the visitor center at Mauna Kea Volcano. Although the Volcano goes up to 13,700+ feet we only took it 9,000 where the transmission on our 2-wheel drive vehicle was already smelling. If you truly want to see all that the Big Island has to offer then I definitely recommend getting a 4-wheel drive vehicle. I would also recommend bringing some warm clothes.

Before leaving the Big Island I had one last day to explore Hawaii by mountain bike. It ended up being a solo day but I visited the farmers market one last time and explored some of the more obscure beaches of the area. It was at one of those beaches where I came across four fresh young coconuts that were dangling down on a broken branch. After harvesting the coconuts I learned how to get at the coconut and enjoy it without any additional tools outside of what was provided by nature. It was nice to put those survival skills to work for a change.

Enjoying the pick, the processing, and eating of fresh young coconuts

Thank Yous:

Overall it was a great trip and an unforgettable experience. I definitely have to thank some people for helping out. Without their support my experience would have not been the same.

Katie and Paul Burke - for opening up your home to me and loving me like I was one of your own.

All the volunteers - Ironman would never be possible without the countless number of volunteers who take time from their busy lives in order to help put on this great event.

My dad and sister - for taking on the challenge of traveling to Hawaii to support and spectate what is arguably harder than the event itself.

2XU - for your wetsuits, compression gear, trisuits and everyday training gear that rocks!! Thanks for your support since my days as an age-grouper. We have come along way since then.

Trisports - for all the great tri gear you carry and for providing it in the most earth sustainable way. You can always help support me as an athlete by using my 20% off coupon code for Trisports that is tied to my name. Each code is unique for you so please contact me thru the above "Contact" tab and I will email you back the 20% off code. Codes can be used at anytime - no waiting for a special sale. They expire 12/31/14. Please remember to fill in your email address so I can reply back to you. If you don't provide an email there is no way for me to contact you. You can also tweet at me or message me on Facebook if you prefer.

Atomic - for your endless pursuit of all the "free speed" I can get on the bike. Your specially coated chainrings, cassettes, and chain, along with wheel bearings upgrade and special derailleur pulleys give me that extra special advantage over my competitors. You to can get some "free speed" and save 10% in the process by using coupon code "TG-10" at Atomic.

Tri Bike Transport - For eliminating the hassle of taking my bike, wheels, and all my tools to Kona for me. I can't imagine lugging all that around the airport.

Cobb Saddles - for allowing me to stay aero and keep my bum comfortable for nearly 5 hours on the bike.

Powerbar - for getting me to and thru races with your fantastic nutrition products!!

Rudy Project - for protecting my head and my eyes, while keep me aero out there on the bike.

Proactive PT - for keeping me injury free with Gua Sha and massage work. I would have never made it to the start line healthy without your help.

Steve Schwartz - for your continued support of my training, racing, and overall well-being. If you need a great Realtor in Madison, WI please consider Steve.

Nick Morales of TriJuice and Herbert Krabel of Slowtwitch  - for capturing all the excitement that comes with an Ironman.

and lastly...

My competitors, for challenging me and giving me the drive to get out of bed every morning and work towards being the best athlete I can be. Without you I would never be the athlete I am today.

4/29 - 5/5 - Professional Triathlete Training Log - Weekly Swim, Bike, and Run Miles

This weekend I did end up racing at the Wildflower Triathlon up in Bradley, California. Truthfully, I could write so many words on just the experience itself, but unfortunately when you drive to and from races, there doesn't leave a lot of down-time to be exceedingly verbose so a quick summary will have to suffice.

The race itself didn't exactly go to plan. It has been an odd year already weather wise. Last month, the normally 80 degree swim at Ironman 70.3 Galveston was somehow 64 degrees. In the 31 years of Wildflower it has always been a wetsuit swim for the pros. Well, with some record heat the water temperature had risen to a point where the pros couldn't wear wetsuits. It wasn't really bothersome as I tend to overheat anyway, except that I ripped my swim skin on Wednesday in a practice swim. In addition, I was also super stoked to wear my new 2XU X:3 wetsuit. I wore it at the pool on Wednesday on a 100 degree Tucson day with the sun at peak level. For once I didn't overheat and I attributed that to some design decisions that 2XU put into the wetsuit. But like I said, the race wasn't wetsuit legal, so I wasn't able to put it into action.

For this race, I told myself to be aggressive remembering the words Matty Reed told me about swim starts. Unfortunately I wasn't aggressive enough as they packed all the pros into a small start area. As always, the swim was violent, and I made the main pack only to be the last one to be spit out of it. From there it was a casual swim until the next group caught back up. I swam in with that pack but we were already 5 minutes down from the leaders, and 2.5 minutes down from the main pack.

Getting on the bike was no better. Although I had good initial power, the lack of recent longer threshold and endurance sessions really hurt me and after about an hour my power started to fade. However, I was able to catch up to longtime friend and family man Gavin Anderson and we got a chance to "catch up" on the bike. The one benefit of the pro stagger rule we follow in non-WTC races is that we can ride side-by-side as long as we are 2m apart. We were both hurting so we rolled in casually to T2.

Although the bike course at Wildflower is epic, it is the run that really makes this course truly epic. In fact, when some of the other pros started to walk part of the run, I figured I should walk as well seeing that I was a Wildflower rookie. I even walked a super-steep downhill in the middle of the course. It was probably the best decision ever as I was able to cruise the rest of the course, including running down the infamous Lynch hill without even feeling the slightest pain in my quads.

From a race on paper it may have not been the best result, but I got exactly what I needed out of the race. This is truly a course were course experience is vital and I will be more prepared to barrel up and down the steep trail sections next year. As it stands, I got a solid endurance session in if I decide to show up at Ironman Texas in two weeks. It was also a great opportunity to catch up with old friends and met some new friends in what has been dubbed "The Woodstock of Triathlon".

My weekly swim, bike, and run totals:

Total: 179 Miles / 14 hours 55 minutes
Swim: 13,100 yards / ~7 miles / 3 hours 44 minutes

Bike: 147 miles / 8 hours 13 minutes

Run: 25 miles / 2 hours 57 minutes

Core:  0 sessions / 0 hours 0 minutes

2013 Ironman Cabo Race Report Professional Triathlete

Ironman Cabo... the first race of the season, an Ironman, and in a foreign country. What could possibly go wrong with this setup? It turns out a lot, however despite life's best attempt to throw me lemons, the result was some fantastic tasting lemonade that I couldn't be prouder of. Here is a recap of the race sans almost all of the adversity:

Race Strategy: During the off-season I made some nice gains in the swim and the run, however, I was also trying to cram all the early season training into too short of a time period. It left me pretty flat in the weeks leading up to the race. Although still confident, I knew I had to be smart with the way I spent energy on race day. Knowing that this was an early season race, I expected that many individuals wouldn't know their fitness, and that, in combination with a tough course, would lead to more than a few people blowing up. As a result I planned a conservative race.

Pro men race in to the balmy 70 degree water

Swim (58:30 / 19th): The water was 70 degrees, but given my conservative strategy, I opted to go with a sleeveless wetsuit as I didn't want to risk overheating. I did the swim research prior to race day and I knew it would be a quick "make or break" situation with regards to hanging off the front group. The gun went off and it was definitely the later. It wasn't a super tough swim effort-wise, but when gaps opened, I didn't bother wasting energy to close them. By the end of the swim I was on feet that had clearly died too early. I exited the water and I was a little disappointed with the time, but it was a long day, and I was confident my conservative strategy would pay dividends later.

Bike (4:41:51 / 8th): Heading out on the bike I knew I was in for a challenging bike. The course had a little bit of everything including heat, wind, sustainable climbs, rollers, and plenty of sun.

I immediately got going and something was clearly wrong with my power meter. I'll let you look at the powerfile and maybe you can figure it out, but I opted to forget about power and ride by feel. Since it is easy to get carried away early on the bike, I paid close attention to keeping the effort effort-less in the first 15-20 minutes despite reeling in a group of 3. Maybe I was just really fresh and rested, or maybe it had something to do with the fact that this was the first race I was racing with "Free Speed" from Atomic Speed. Their specially coated chainrings, cassettes, and chains, in combination with upgraded wheel bearings and derailleur pulleys meant that I could go a little faster on the same effort.

Salt rinsed off front but back completely white

As I approached the first turnaround at Cabo San Lucas, I was disappointed to see that I was already about 10 minutes down from the leaders only 15 miles into the bike. It wasn't ideal, but Ironman is a long day.

I continued on biking and I didn't feel good. I was starting to cramp early on in the bike, and in places I am not used to cramping like in my quads. My new 2XU "Dark Shield" long distance trisuit worked perfectly in reminding me that I was losing lots of salt and so I increased my salt intake. Although the suit is black, the special "Dark Shield" fabric resists heat and kept me cool despite the quickly rising temperatures.

At mile 30 I took the right turn to head towards the Los Cabos Airport on a private toll road. The toll road included a substantial climb and it took us out into the desert where temps increased into the mid 90s.

As I approached the turnaround near the airport at mile 45 I was relieved to see that I wasn't losing any time to the leaders. In addition I was starting to feel better. Maybe it was the fact that I was back in my home environment of the desert, and my body knew what to do in those conditions. Out of the Airport loop and back on to the main road to start lap 2.

Lap 2 was uneventful, and when I hit Cabo San Lucas for the second time I could see the time gap to the leaders was actually coming down. It was nice to see but I still wanted to be off the saddle. I continued on and by the second time up the climb I had already gone through the 2000 calories I had brought for the ride. I grabbed a couple of sport drinks at the aid station and went thru the 48oz immediately in route to finishing the bike.

At finish with long time friend Christine Anderson

Run (3:03:02 / 7th): The run was a continuation of the theme of the day: conservation. I knew if my competitors were going to blow that it would be on the hot and cloudless run. The course had many vantage points to see the competition and I needed to see how everyone looked in order to figure out how I was going to run myself up into 8th place and a paycheck. On a side note, I don't have an unlimited bank account like it seems so many "pro" triathletes have and thus I need to race for the paycheck to pay the bills.

I started out running a nice pace, but early on I got passed by eventual 2nd and 3rd place finishers Trevor Delsaut and Jozsef Major. They were not running much faster than myself, but it was too early to get too aggressive. At the turnarounds I got my glimpse of where everyone was at. I learned that multiple Ironman winner Luke Mckenzie had dropped out, and 7-time Ironman Switzerland winner Ronnie Schildknecht didn't look good. Everyone else looked good, and I had a nice buffer to the only real runner behind me who was Matt Russell. I sat in 10th place running 6:45s.

Towards the end of the loop an official on a bike came up to me, and from my best translation, told me that I was either disqualified or would be disqualified. Apparently he was concerned that a biker on the sidewalk, on the opposite side of the road, was "clearly" a friend who was supporting me. As pros we were warned about this in the pro meeting, and I tried to instruct the official that I came to Mexico by myself and that the man couldn't possibly be my friend. However it was futile and clearly taking French instead of Spanish was doing me no favors with this one.

I tried not to worry about it and told myself that I would deal with it at the finish, but little things like this tug on your heart and your mind. When you are already tired and irrational, it is little things like this that can quickly cause your race to tail spin. For me this situation was especially touchy since two years prior I had a similar incident during my last Ironman as an amateur. Despite traveling alone to that race (an 8+ hour drive) I had received 18 minutes of penalties for outside assistance. It turns out that the race the official had fat-fingered my race number when transcribing the penalties on to the computer. It was only after hours of research and trying to track down the official, that the Rev3 organization discovered the original hand-written penalty sheet and the error was discovered. In both situations it was frustrating to see real outside assistance going on with coaches or partners aiding their racers, and yet the innocent one goes punished. But I promised not to talk about adversity so I'll move on.

Lap 2 of the run was more of the same as I moved from aid station to aid station. As usual I was going through tons of Powerbar gels, coke, sports drink, and since the aid stations were every kilometer instead of every mile, I was trying to do the math of exactly how much I was taking in and that kept me occupied. I continued on at a steady pace and noticed that Ronnie Schildknecht was no longer in the race so that moved me up to 9th. I was also gaining on former Olympian Axel Zeebroek but at the same time Matt Russell was closing in. A few more miles went by and I could sense Axel was faltering and just before lap 3 he started walking as I made the pass and moved up into 8th place.

On to lap 3 I went and the course was starting to get more crowded. After passing, getting repassed, repassing myself, only to be repassed, I decided I would sit behind this particular age grouper who was all over the place. The 7:15s we were running was a little slower than the 7:05s I had just been running, but I figured it would give my brain a chance to think about how I wanted to run the remaining miles. It was either let Matt Russell run me down and grab 8th or get in gear.  I choose the later.

So with 6 miles it was time to Vamos as I only had 2 minutes on Russell. Then I passed a walking Paul Amey and I moved into 7th, but I didn't let up. I continued on running hard and was fighting for 7th and first american. It wasn't easy, but thankfully I had paced the marathon correctly and I was able to run the last few miles at the slightly increased pace as I finished 7th and numero uno americano.  Here is that finish video:

Overall (8:47:46 / 7th): I went in with a solid conservative game plan, executed it to the T (minus a few SNAFUs), and came away with a great result against some of the World's best Ironman athletes. I couldn't be happier with the result.

For me this journey has been all about the long road of slow but stable growth. Although, truthfully, sometimes I wonder about all the flashy athletes with their world renown coaches, training squads, and fancy speedos, I continue to remind myself not to try to "keep up with the Joneses", and I am thrilled with the growth that I have had. It is both an honor and privilege to be both a self-coached and a solo athlete, and this result gives me the confidence to keep the status quo as I look to keep the momentum rolling in 2013.

As always, I wanted to thank some of the great companies and people that help support me in my quest for an Ironman win including:

Trisports - for all the great tri gear you carry and for providing it in the most earth sustainable way. You can always help support me as an athlete by using my 20% off coupon code for Trisports that is tied to my name. Each code is unique for you so please contact me thru the above "Contact" tab and I will email you back the 20% off code. Codes can be used at anytime - no waiting for a special sale. They expire 12/31/14. Please remember to fill in your email address so I can reply back to you. If you don't provide an email there is no way for me to contact you. You can also tweet at me or message me on Facebook if you prefer.

Atomic - for your endless pursuit of all the "free speed" I can get on the bike. Your specially coated chainrings, cassettes, and chain, along with wheel bearings upgrade and special derailleur pulleys give me that extra special advantage over my competitors. You to can get some "free speed" and save 10% in the process by using coupon code "TG-10" at Atomic.

2XU - for your wetsuits, compression gear, and everyday training gear that rocks!!  Despite the blazing temperatures and sun, your special "Dark Shield" fabric kept me cool.

Powerbar - for getting me to and thru races with your fantastic nutrition products!!

Steve Schwartz - for your continued support of my training, racing, and overall well-being. If you need a great Realtor in Madison, WI please consider Steve.

Nick Morals / Trijuice.com - for taking great photographs at Ironman Los Cabos

and lastly...

My competitors, for challenging me and giving me the drive to get out of bed every morning and work towards being the best athlete I can be. Without you I would never be the athlete I am today.

2012 Ironman Arizona Race Report - 10th Place

The 2011 edition of Ironman Arizona was my first pro Ironman. I think back to that race and how many dumb moves I made - I no idea how real race dynamics worked.  Since that race I have learned a lot and here is how the 2012 edition unfolded:

Swim (54:29 / 25th):  Per usual I got to the start line as the last pro. Immediately I got to work surveying the line of men stretching 75 yards. A last minute switch to the wall left me with what I thought was the faster, and more importantly, a larger group of swimmers that I thought I could hold onto. I awaited the gun as the pro creep started.  Mike Reilly was yelling at us, "back up", but it was futile.  The gun went off and I swam hard.

I had planned to go completely anaerobic for the first 400 meters and the execution was no different. At 200 meters I was with a large group but the pace for me was on. At 400 meters I was still in the group but suffering. I recited in my head, "just a few more meters and I know this pace is going to slow. Hang on, hang on". The pace finally settled, but the damage was already done. In the 64 degree water I managed, to again, completely overheat and nuke myself just 800 meters into a 4000 meter swim. I had no choice, but to let the group go. I was done, cooked, and my arms felt like jello.

I kept on swimming with what felt like terrible form.  Finally, after what seemed like forever, I hit the turnaround buoy and headed back for home.  I honestly wasn't sure where I was in the swim, and with extreme muscle fatigue, I wouldn't have been surprised to finish and see a time of 1:00.  However, I stayed rational and thought about previous IMAZ swims and the swims of my competitors.  I sorted everything out and I knew I was ok, in no-man's land, but ok.

With 800 meters to go I got passed by another swimmer.  Lucky for me I had recovered a bit so I was able to hold the feet for the final section. I hopped out of the water and I was relieved to see that the clock read 54 and the guy in front of me was Justin Daerr.

Bike (4:28:54 / 12th):  Seeing as I missed Plan A - getting out with the chase pack - I resorted to Plan B, ride hard early and see if I could bridge the gap. I worked hard for the first 30 mins and reeled in the stragglers from the chase pack.  Unfortunately it was harder than I wanted to ride that first 30 mins, and instead of burning a match to make a decisive pass on them, I decided to sit in and recover a bit.

Heading out on an open Beeline Highway

I knew that Daerr was a solid rider and I was hoping he would come along shortly and we could work a bit.  However, Daerr never came and instead I was surprised to see a charging Jozef Major. Jozef made the pass and he tried to make it a decisive one. He cracked the other guys very quickly and I was left to close the first of many gaps that would open during the race.
 
As I headed out to the tail-end of the course, I got my first time check to the leaders.  It was Starky with a small 30 second lead over TJ Tollakson, Ian Mikelson, and the foreign contingent. Then there was a large gap to the next chase pack which was being driven by Olympian Tyler Butterfield.  Clearly I had a lot of ground to make up.

Jozef and I continued along and picked up a struggling Torsten Abel.  It was at this time that I think Jozef tried to break us both. Abel held on for a brief period, but then popped off and left me to close another gap.  In doing so I watched my power climb to unsustainable levels.  For 14 minutes it took 310 watts to stay a legal distance behind Major.  It really had me thinking that something is wrong here - how the heck could someone have me pushing soo many watts for so long... is my tire flat? are my brakes rubbing? what is going on here? who is this guy? how fat am I?

I knew the pace was not sustainable, but I committed and I told myself that at the turnaround the pace had to get easier.  As soon as I hit the turnaround I was greeted by a substantial tailwind, and going downhill made it even easier. With a click of the shoes I found myself back in Tempe ready to start lap 2.

Bike Lap 2: Lap 2, glorious lap 2, where you merge with everyone just starting lap 1. It becomes a giant cluster: cars everywhere, fans everywhere, volunteers everywhere, motos, dogs, cats, police, and then 2500 other athletes and their bottles launching off their bikes. If you have ever played Frogger or Paperboy then you get the idea.

 Beeling highway no longer so open

I headed out thru the minefield and I quickly knew my voice wasn't going to last. "On your left, on your left, please on your left". Thankfully I continued to let Major do the majority of the work, minimizing the time I spent out front. Along the way we picked up some more riders from the foreign contingent.  In true form, they decided they wanted to be aggressive on the drafting boundaries.  Unfortunately for them, the sun was shinning perfectly, casting our shadows in such away that it gave the officials all the evidence they needed to issue a RED Card to them.

Per usual, the foreign contingent threw up their hands in disgust protesting the call. Meanwhile, I was stuck at the back and couldn't pass because there was traffic on both sides. I waited patiently until the RED carders calmed down and then I burnt another match to close the gap. I went up the climb a second time and then back down to Tempe to start lap 3.

Bike Lap 3:  Lap 3 started just like lap 2 - surprise surprise - except by this time the male bits were beginning to get a bit sore and all I wanted to do was be off the bike. Thankfully, the power was still high and I was beginning to sense weakness in Major.  On the 3rd trip up the climb I decided to make what I hoped would be the final pass of Major. The winds had changed and I knew there would no longer be a tail-wind heading back into Tempe. This would making staying in contact more difficult, and the extra effort would all be worth it.

Unfortunately things don't always pan out the way you expect. With the cluster of all the age-groupers, numerous crashes, and even some crashed mottos, I think the officials must have been instructed off the course. As I caught some more cracked riders we started to form a group and the 10 meter gap we are supposed to ride was cut to 7 meters or maybe even 5. I had thought about trying to push to get away, but if people were not even going to play it legal, then there was little hope of getting away. In my last three Ironmans - Ironman Louisville, Ironman Wiconsin, and Ironman Florida - I have always raised the pace in the last 20 miles. I pushed when others had nothing left to push, but it seemed futile here, and instead of getting the group to T2 2-3 mins faster, I opted just to ride at the back of the group.

Run (3:08:49 / 10th):  I had come off the bike in my last three Ironmans in 2nd place and faded to 3rd, 6th, and 11th respectively. Coming off the bike in IMAZ I wanted to run a smart race and be conservative. After seeing Torsten Abel, Mathias Hecht, and Fraser Cartmell blow up on the bike, I was hoping to see a few more causalities on the run and possibly run myself back into the race for once.

The legs didn't feel great starting the run, but they never do.  Early on I got passed by a few people and lost some more time at mile 1.5 to hop in the porta-john.  On a sidenote, I really need to work on learning to pee on the bike. In 15 Ironmans I have peed once on the bike.  Anyway, I continued on running at a conservative 6:45 pace and I was happy with that as I focused on getting ahead of my nutrition. Before you knew it I was done with lap 1 of this 3-loop run course.

On lap 2 I started to experience that natural creep that comes with Ironman. I still felt ok but I was not moving fast. Per usual, I used a lot of Coke, Powerbar Perform, and a gel every 2-3 miles. It was hot, but not so much so that I felt like dumping ice down the suit.

Always nice to go thru the official Trisports aid station

Midway thru lap 2 I stopped in the porta-john for a 2nd stop.  It was then that Matt Russell opened up the door on me and I knew I had to get in gear to hold off the stampede of runners that was bound to be coming. He exited his porta-john first, but for some reason I knew I had to stick with him.

I sprinted a good 50 meters to catch back up and stayed on his shoulder. I knew the pace wasn't sustainable, but I didn't care.  I would run with him for what I could.  The 6:35s we were running felt like 5k pace compared to what I was running.  I managed to stay with him for a few miles before falling off the pace and heading into my 3rd porta-john of the day.

When I got out I knew I had made up significant time with Russell and still thought top 8 was possible.  I didn't have the ability to push, but I thought there was a chance that a few more people would falter.  In that last 10K, I caught and passed a couple of guys but it wasn't enough and finished the day 10th.

Overall (8:36:05 / 10th)  Overall I am stoked with my performance. For the first time since Ironman St George - onset of Achilles injury - my placing after the run had been higher than after the bike. In addition, I am getting closer to hanging on to the chase pack in the swim and that could be a great thing.

To ask my body to respond to its full potential after Ironman Florida is a lot to ask and I was thankful to put in another solid performance.  Racing like I do is not easy, but it is giving me the confidence that I can be competitive at the highest level of endurance sports on a body that isn't rested.  I may have not hit a lot of home runs, but I have confidence that all the singles and doubles will add up and help me hit a dinger sometime in the future.

If you made it to the end of this report then congrats.  I know it was long and I want to thank you for spending the time to read it.  I also want to thank those people and companies that have helped support me at IMAZ including:

Trisports - for all the great tri gear you carry and for providing it in the most earth sustainable way. You can always help support me as an athlete by using my 20% off coupon code for Trisports that is tied to my name. Each code is unique for you so please contact me thru the above "Contact" tab and I will email you back the 20% off code. Codes can be used at anytime - no waiting for a special sale. They expire 12/31/14. Please remember to fill in your email address so I can reply back to you. If you don't provide an email there is no way for me to contact you. You can also tweet at me or message me on Facebook if you prefer.

2XU - for your wetsuits, compression gear, and everyday training gear that rocks!!

Powerbar - for getting me to and thru races with your fantastic nutrition products!!

Drip Drop - for making sure I stay properly hydrated on race day.

Steve Schwartz - for your continued support of my training, racing, and overall well-being. If you need a great Realtor in Madison, WI please consider Steve.

Paul Phillips / Competitive Image - for always taking great photographs.

and most importantly...

My competitors, for challenging me and giving me the drive to get out of bed every morning and work towards being the best athlete I can be.  Without you I would never be the athlete I am today.