Moving Forward After Race-Day Disappointment

As Featured on XTRI 

I recently had a very disappointing day at a key-race that I had built the first half of my season around. While it is obviously a completely different situation when this happens to a professional, it sucks for amateurs too. The following is a non-histrionic account of what transpired on race-day, and how I've been responding to it. I wrote this first for myself, but then a friend of mine suggested I share it; saying that while the Kona Qualifier race-reports are far more epic [and inspirational] to read, this kind of crap happens to everyone too. Please note that all the paces and objectives are relative; one athlete's 8 min/mile is often another's 6 min/mile.

I couldn't sleep much the night after my most recent race [Ironman Racine 70.3] thanks to a churning mind, the usual post-race hangover, and some not so usual pain. The good thing is, all will subside over time. Laying in bed, I kept on thinking about the question that I had received literally over 45 times from friends, family, and supporters; "What happened out there on the run?" The short answer is that I ran really slowly, pretty sure north of an 8 min/mile pace. But the more complete answers starts at mile 15 of the bike...

After a shockingly good swim (for me anyways, to all the fish out there, remember this is all relative), I hit the bike feeling great and started hammering hard with one thing on my mind; an division podium and a Vegas slot for the 70.3 World Championships. I settled right into my goal power and was feeling very strong. I couldn't help but start to think "maybe today is the one where I can put it all together." The first aid-station came at about mile 15. Per the usual, I made eye contact with a volunteer, pointed to him, and proceeded to take a water bottle from him. For some reason, the volunteer ran with me (versus the usual stiff arm hand-off) which was fine, but this certainly made things a bit more complex. In addition to the running volunteer, I absolutely took this too fast, and won't do so again. Lesson learned the hard way.

Anyways, as I am reaching to put the bottle in my frame, next thing I know is that I hit a divot in the road; my back wheel fish-tails hard, and I am on the ground, across the road from my bike. At this moment, adrenaline is as high as ever. I do a quick inventory of myself; good amount of blood, but everything pretty superficial. I then grab my nutrition which had splayed all over the road (always take much more than you think you need for a number of reasons, in this case, having extra nutrition made it easier to quickly round up and not worry about leaving some behind), and make my way back to the bike. As I go to get on the bike, I see that the shifter that controls the front rings looks pretty jacked up. I hop on my bike, but the pedals won't turn. I yell out asking for a mechanic, and a volunteer tells me to go up the road to a yellow tent, so I walk up there with my bike. No mechanic, but I am offered a tool-kit. At this point, I murmur aloud "well, my day is over." Thankfully, a volunteer overhears me and says, "Don't quit. Try harder to fix your bike." I listen, and once I get myself a bit more together, I realize that my chain is off and rear brake jammed; two very solvable problems. Given that I know the course is rolling and my front shifter seems pretty busted, I manually wrap the chain around the big ring. Then, I unlock the back break, pull it apart with my hands, say a little prayer, and get back on the bike again. It's moving forward, and at least 5 of the rear gears are working. Alright!

I admit my thoughts are negative at first "I can't believe I just lost 3 minutes," but I put these thoughts at bay by riding like a bat out of hell for a good 10-mile stretch in hopes of working myself back into the race. Over the course of the next 40 miles, I notice that my left stomach/hip/groin area is getting increasingly sore, particularly the few times I had to sit back in the saddle or come out of it to get up over some of the rolling hills. That said, it didn't seem to effect the way I was riding too much, so I continued to push my way to a 2:25 bike split, which was actually a 2:22 "moving" bike split if you subtract my down-time...For whatever reason, when I hit T2 the dominating thought reverted to "I can't believe I lost three minutes out there." In hindsight, I really shouldn't have been negative at all, because I was back in the race. Lesson learned here is after the crap happens, completely put the negativity away, because it doesn't do you any good, and can only harm you.

Coming off the bike, within a 10 minutes of the run, I knew I was in trouble. I say "within 10 minutes" because even though the first few steps hurt a lot, these always do, so I just told myself to be patient. But when things got worse, not better, I knew my "race" was over. I don't want to exaggerate here; it *was not* an excruciating or stabbing pain by any means, but simply a very uncomfortable "don't extend any further or this will be very bad" kind of pain that followed a very touchy [to begin with] region of my lower abdomen down into inner groin. No matter how hard I tried, I just couldn't run faster than a 7:45 pace. I gave thought to DNFing a few times, but within 10 seconds of having those thoughts, the answer was always "screw that, if I can finish this race, I will." So, that's what I did. I grooved in (well, in reality, hardly a groove, more like an awkward settling in) to around an 8 minute pace and finished the race, running a 1:44 half marathon, in which I couldn't really get my heart-rate up at all. Looking back, I'd like to think that my body went into protect itself mode and wouldn't let me open my stride. But maybe it was those negative thoughts at T2 that doomed my ability to race the half marathon just as much as my hip. It's these unanswered questions that I'm still struggling with.

On the one hand, I am absolutely disappointed, and as much as I hate to play the "shoulda, coulda, would have" game, if I just would have run a 1:30 to 1:35 off the bike (what I did on a Syracuse course that was 10x more challenging just 3 weeks prior), I would have qualified for Vegas, even with the time lost due to the crash. But that really is a dumb game to play, so I am trying not to. On the other hand, I am really happy that I finished the race. So many wonderful people in my "little-life circle" sacrifice so much for me to participate in this sport, and finishing a race when I can is a commitment I not only make to myself, but to them as well. And then, so many people in the much greater "big-life circle" overcome so much more than a bike crash to finish their respective races, so at the end of the day, it's kind of like c'mon, just do it, get it done, learn from it, and move on...

So, I am trying my best to do just that. The first half is taken care of (e.g., just getting through the race) and I know I will continue to learn from it too. In terms of moving on, I've already found a few options for late season races and will sign up for one soon; this is probably the best kind of therapy, making it much easier to look ahead instead of back. Speaking of therapy, In the more near future, I need to get this hip flexor/groin issue worked out as fast as I can. It is still hard to evaluate because I am in the very acute stage, but I am hoping this is something that is a 7-10 day type of thing if I am smart about it. I'll know more a few days down the road. In any event, I need to remind myself that as much as I want to get back on my bike and work out all that frustration in the big ring (remember, I am still stuck there), I need to be patient and let this thing heal. It's much easier to do that after a stellar day than a disappointing one.

For those of you that may have had similar situations, I hope reading this was comforting, even if in an odd way. For those of you that are rolling strong, I hope this remains nothing but an anecdote about a dude that crashed in a race. Race on!!

Thoughts on WTC's Decision to Shorten the Muncie Half Ironman Triathlon

It seems like the triathlon world has been going through a period of pretty intense and frequent controversy over the past few weeks.  First, after the tragic death of an athlete at Ironman Coeur D'alene, a very heated debate followed surrounding the safety of mass swim starts.  Then, increasingly [bad] news continued to come out around the Lance Armstrong situation.  And, if those two things weren't enough to shake the triathlon community, last weekend, WTC shortened the Muncie 70.3 race (Half Ironman distance), basically cutting it in half, due to extreme temperatures in the area. I have followed this last event quite closely, and would like to offer a few thoughts on the situation.

First, for a bit more context: the race at Muncie was changed from a 1.2 mile swim, 56 mile bike, and 13.1 mile run to a 1 mile swim, 30 mile bike, and 6.2 mile run.  Reports state that water temperature was well above 80 degrees, and ambient temperatures were expected to rise north of 105 degrees. Needless to say, the heat was absolutely extreme. Against that backdrop, a day before the race, the race director and WTC announced that the race would be shortened as a matter of safety.  This upset many athletes for [as far as I can tell] two predominant reasons:

1) Those that were well-prepared and had training plans set up to peak around this race and particular distance lost the opportunity to do so
2) Many thought it was ridicules that they paid such a high fee for what turned out to be a much shorter distance race than they thought they were entering

Although point #1 could not be remedied, while I am not sure of the exact details, I do know that WTC attempted to remunerate athletes by offering discounted entry into future races.  So, painted with a broad and brief brush, hopefully the above gives you at least the general flavor of the circumstances.   

Next, I want to share a response published on Xtri and then offer my reaction to it:

The softening of our sport continues. When I first got into endurance sports, I often worried whether or not I would finish, but I never worried about the cancellation or shortening of an event due to heat. Until now. I got into this lifestyle because it was a challenge, because it took effort, because it was HARD. I wanted to see if I had what it took to get into real shape, toe the line, suffer, and finish something that few people could.

Now marathons are being cancelled because it's too hot. Triathlons are being shortened due to the heat. Swims are being stopped because the water's too cold or there's too much wind. WTF?! Nut up, people. If you want easy, shuffle your way through a county fair fun run. If you want to be a marathoner, a triathlete, an Ironman, then do the work. Yeah, it hurts. It's supposed to. It's not for everyone. It wasn't meant to be. You want perfect weather? Bowling is great, I hear. And you can do it all year long, indoors where you'll be safe and pain-free. Hell yeah, I'm pissed. I don't train hard to show up on race day and find out the race was cancelled or shortened because the RD was worried about some pansy throwing down a lawsuit that blames the universe for his/her own laziness.

Years ago I did a tri where the weather was so hot, the road tar stuck to my racing flats. My head felt like it was going to explode on the run. I toughed it out and finished… everyone did. It was hot, REALLY hot. So what?! The whole idea is to conquer your demons and prove that you are tough; tough enough and in shape enough to kick the race's butt AT YOUR OWN RISK. That race, once an Ironman qualifier, was cancelled years later due to some lawsuit-happy jerks.

Have some pride, people. Bust your tail and get into shape. Deal with whatever Mother Nature throws at you. IT'S SUPPOSED TO BE HARD. If you're only in it for the finisher's shirt and bag of swag, buy a T off eBay and brag to someone who cares. The rest of us will earn it…in any conditions. I've run in -30 degrees and 100+. One was cold, the other was hot. Nothing more, nothing less.

Hot, cold, rain, drought… it's weather. Deal with it. Read the waiver, sign it, shut your yap and compete. 

The author's tone and the fact that he directed his apparent anger at participants for "not hardening up" is misguided.  The "you" in the article ought to be directed at WTC and the race director. Participants had nothing to do with the shortening of this event, so 1) don't blame them and 2) if you are going to offer your opinion in a public forum, there are certainly more constructive ways to do so without speaking down to other individuals.

All of that said, I really could not agree more with the overall theme of this article, assuming that the "overall theme" is that the event should not have been shortened, nor should future events in similar conditions. I am afraid that the sport is catering to the lowest common denominator at these races, but at the expense (figuratively and literally) of the opposite end of the field. I would much rather see WTC offer folks that do not feel prepared for the event a refund, versus shortening the course for everyone. 

To say that this event is dangerous because of the heat is kind of funny, since swimming 1.2 miles, biking 56, and running 13.1 miles is quite dangerous regardless of temperatures for someone that is unprepared; be it physically, or for what often turns out to be even more of a risk, in terms of bike handling skills. It is absurd to penalize those that are well prepared to protect the bottom half of the field. There must be some personal responsibility on the part of the participant, WTC can't simply protect everyone; it is up to an adult (entrants must be over 18 or have guardian sign off to participate) to make a desicion about their capabilities, and suffer the consequences of that desicion.  

Local gyms don't ban treadmills, yet it is pretty easy for anyone to hop on a treadmill and seriously injure themselves if they are unprepared for the speed and incline they set the machine to. They simply sign a waiver that explains the risks using exercise equipment, much like the WTC requires before all of the its triathlons. 

Race Day Mantras

For many, including myself, race season is here.  The competition phase is what it's all about.  As much as I personally enjoy the process of training and really view my progression in multisport as a journey, there is no denying that big races play an integral role in defining that journey.   They serve as inflection points upon which we measure our success; competing against ourselves and against other athletes.

I was thinking that even during long-course races, while a lot of soul-searching goes down, not many athletes re-read books in their minds; rather, they turn to key mantras, sayings, and one-liners to get them through tough stretches.  So instead of writing in my typical lengthy-prose style, I've decided to go with something more pragmatic.   In the lead up to my big races, I don't plan on being overly reflective or philosophical, as sometimes I feel like that approach can hurt more than it can help.  When my minds starts churning, I'll simply turn to a few very powerful sayings.  While I'm sure you've all amassed your own (and would encourage you to share), maybe you'll find some additional tidbits of wisdom here as well:

"Trust your training." Thanks to Doug Maclean, professional triathlete and QT2 Systems coach for giving me these three doubt-combating words.

"Race with a purpose to express your fitness. Fight to express as much of the fitness and hard work that you've done." Simon Whitfield, Olympian, wise veteran, role model to most triathletes.

"Realize. Realize. Realize. Make it real, bring things to fruition." This one is mine, and in a similar spirit to what Whitfield says about expressing your fitness.  Remember that racing is a chance to "make real" all the hard work you have put in.  In racing, we do this my measuring ourselves against the most honest broker there is; time.

"When the hurt comes on, are you going to check-out, or embrace the pain and suffer?" Chris McCormack has a lot more to say about suffering, and a simple Google search of his name and "suffer" will lead you in this direction.  I've found that the difference between good, great, and breakthrough performances comes down to my attitude toward and acceptance of suffering on the day. More on suffering here

"Seize and squeeze." Thanks mom.  For when things are going right.  Lock in and embrace it. 

"Attitude of gratitude." Be thankful that you are able to use your mind and body to compete, and be thankful to those around you that support your pursuit and help make it possible.  Take yourself and the event very seriously, but never too seriously, as the mere fact that you are out there is something to be extremely happy about.

In closing, and on that last note, I want to take a second to personally thank some great brands (Extreme Endurance, Kiwami Triathlon, and Greater > Than Coconut Water) and some great people (Coach Wes Johnson, my girlfriend Caitlin, and my family) for helping me get to the peak-phase of the season fit, healthy, and happy.  Time to rock and roll!!

Good luck to all in your upcoming races.  Accomplish your goals, and keep moving forward.

***Please note that I have tweaked and/or shortened a few of the exact phrases in quotations above, but wanted to give credit to the originators of those thoughts nonetheless. 

Product Review: Xendurance

You know you are a triathlete when Monday becomes your favorite day of the week!!  I'm thoroughly enjoying this easy Monday after a tough weekend of training that capped off a three week build which had me training at volumes of 20, 21, and 18 hours.  While the primary focus of the cycle surrounded increasing durability, all of those weeks were filled with high-quality sessions, so it's not like I was just getting through long, slow miles and yards.  As I do some quick reflecting on this massive build, which was the biggest of my short career, I'm most happy with how consistent I was.  I was strong throughout, and rather than feeling like I was "surviving" the training, I felt like I was "thriving" and progressing over the entire course of the build.  Sure, there were some ugly workouts and heavy fatigue, but on balance, most days were extremely positive.

More than anything, a smart approach and plan to long-term development is the dominant factor in being able to absorb progressively more stressful training - so thanks Coach Wes for taking the time and truly caring engagement to purposefully build me up to this level of training.  Next comes proper nutrition and sleep; without high-grade fuel and proper downtime, it's impossible to progress.  At the highest level, the right nutrients enable the body to grow, and the body grows while sleeping; it's really that simple.  So, with a smart plan, good nutrition and the right amount of sleep, you are well on the road to success. But, is there more that can be done?  Are there other things that can make a difference?

For the longest time I would have said, "no," and as a result, never used supplements outside of whey protein and a calcium+D tablet to provide an extra layer of security against stress fractures.  But a little over a year-ago I literally stumbled upon a product called "Extreme Endurance" which marketed itself as a buffer against the burn and soreness resultant from high lactic acid training.   I did my research:

• Ensuring the product was safe: Talks with my physician and another doctor friend that is also a triathlete
• Approved under the most stringent international anti-doping policies given I was preparing to compete in the Duathlon World Championships, I made sure the product was evaluated under the strictest standards; e.g., Informed-Sport and Informed-Choice programs and
• Comprised of naturally occurring compounds: The magic is in the ratio, not some chemically engineered poison.  

After checking all of those boxes, I gave Extreme Endurance a try. After about a month of use, I noticed an enormous difference in my recovery time from individual workouts, and also recovery [in general over the longer term] from constantly building training.  Soreness that would once hold me back from executing quality work seemed to dissipate much faster.  The amount of time I needed to recover between quality sessions decreased markedly, and most notably, my recovery time following race-efforts went way down, which means I could get back to training faster (this post-race benefit is in-large part due to what I take in the week leading up to the race and the day following the race, per the dosing guidelines). All and all, I was amazed at how well Extreme Endurance worked, and how well I absorbed escalating training while taking it.  No substitute for a proper plan, nutrition, and sleep, but hugely beneficial at the margin after those factors are accounted for.



So, typical to my over-the-top engagement (it can border annoying, I know this, and blame my Mom for raising me this way) I reached out to the company Xendurance to learn more about the product, how it was developed, and exactly how it worked...and...amazement factor #2.  I was immediately put in touch with a Vice President at the company, Robyn Kellin, who matched my enthusiasm and spent so much time giving me the resources and knowledge to learn more about Extreme Endurance -- and it's not like she had to, I was already sold on it.  Not only was the product incredible, but the family feel and a real dedication to making safe and effective supplements to help athletes reach their performance goals characterized the company and completely wowed me.  One thing lead to another, and I became fortunate enough to be one of Extreme Endurance's sponsored athletes.  This basically means I get to feel less bad about bugging Robyn and Co. on a regular basis. Oh, and yeah, if you check out my company, its pretty impressive.  Talk about being a small fish in a big pond!

So, am I biased toward Extreme Endurance?  Absolutely.  Is it because they sponsor my pursuits?  No.  It's because the stuff works and is based on the best science and developed under the strictest scrutiny for both health and performance ethics.   I currently use three Xendurance products:

1) Extreme Endurance: Lactic Acid Buffer that works by eating the hydrogen ions released with intense training (I've learned its the byproducts of lactic acid, like hydrogen, that is the problem, not the lactic itself)

2) Xecute: Pre-workout drink that helps immensely with recovery by providing the body with the highest quality BCAAs to guard against muscle breakdown...and also helps fuel workouts by providing a lactate fuel source in addition to traditional glycogen (e.g., carbs) that I use to fuel my workouts

3) Immune Boost:  The Rolls-Royce of multi-vitamins, complete with essentials, plus micro-nutrients and compounds that are specific to the demands of someone putting their body through high physical stress

Taken together, this Xendurance trio has absolutely helped me achieve the consistency and progression in my training that I'm confident will take me to the next level


Yes, the products are expensive, but well worth every penny; especially if you are serious about your progression as an athlete and are at a point where the boost you get at the margin makes a difference (e.g., you've already got the plan down, eat and sleep right).  For me, this is about being competitive at national races, not to mention, about a determination to constantly best myself that underlies all of my training and racing.

I am so fortunate to work with Robyn, Sandy, and Iron Jeff over at Xendurance.  Thank you all for putting up with me, believing in me, and supporting the pursuit of my goals.  If you have any questions about the products, I highly recommend you spend some time on the Xendurance website which is a great repository of written, audio, and video knowledge.  Also, feel free to reach out to me personally.  I encourage all the athletes in my community to start with Extreme Endurance, and go from there.

I know this is a bit of an nontraditional post for the blog, but much like my musings on other elements of the sport, I think a great many endurance athletes can benefit from learning about Xendurance and working it into their program if appropriate.