Tag: triathlon

The Age Group National Championships

I travelled to Portland, OR this past weekend to participate in the USA Triathlon Age Group National Championship race. The Olympic distance triathlon (1500 meter swim, 40 km bike, 10 km run) took place at Hagg Lake, just southwest of Portland. The race venue was absolutely gorgeous. Even after this, my third visit to the Pacific northwest, I am still in awe of the region’s beauty.

The race venue can be seen across Hagg Lake

I arrived in the early afternoon on Friday, the day before the race. I had to pick up my race packet and check in my bike before 7 pm. My flights, car rental, and hotel arrangements all went off without a hitch. As I drove on part of the bike course on the way to the race venue my initial feeling of awe and wonderment for the beauty of nature around me slowly turned into a feeling of uneasiness as I saw how hilly the race would be. I live in central Illinois, quite possibly the flattest place on Earth. I trained long and hard for this race, but I simply didn’t have access to this type of terrain. History has shown that I’m surprisingly good at riding uphill for a flatlander, but would I be good enough?

The bike course curved through the woods around the lake

I picked up my packet and was quite pleased with the swag, both in terms of quantity and in terms of quality. Many races typically hand out some crappy 100% cotton t-shirt and a few small trials of some company’s products. This packet had two high quality technical shirts, a nice hat, a nice towel, good race shoelaces, a poster, and (after the race) a nice jacket. I swear half of the Portland airport was wearing that jacket the next day.

I unpacked and assembled my Bike Friday Pocket Rocket (including aerobars and Speedplay pedals) before taking it out for an easy spin on the 20 km loop around the lake. I was eager to see exactly how difficult the course was going to be. Did I mention it was really hilly? At this point I was glad I chose to bring a bike with drop bars rather than my TT bike with bullhorns. I knew I would spend a lot of time with my hands on the brake hoods while going uphill, and a lot of time with my hands in the drops going downhill.

The Pocket Rocket in a Zipp Disc wheel sandwich

After the ride I checked my bike into the transition area with all the other (bigger wheeled) bikes. As I was walking in a complete stranger wanted to take a picture of me with my “cool” bike. This was just the beginning. I must have talked to at least 20 different people at the race about the Pocket Rocket. There was a lot of fascination with it. Even during the race several people made comments. As I was passing a woman uphill I heard “Oh wow, that’s cool!” Or as some dude blew by me downhill he’d look over and say “Nice bike, man!” Now imagine how that sounds with a Doppler Shift.

It was a long day of travel and race preparation. Back at the hotel I loaded all my race gear into my backpack while watching my favorite pre-race movie, American Flyers (once you get past the cheesy 80’s veneer it is a really great movie).

I woke up at 4:15 am the next morning and headed back out to Hagg Lake. Of course, it was completely dark at this point. The 1200 race participants and spectators all had to park in a grass field outside the park boundaries because the roads were all closed for the race. They had school buses hauling everyone from the parking lot to the transition area. I arrived with plenty of time before the race started so I was able to properly prepare everything. It was a nice change from being been way too rushed in all my previous triathlons this year.

The swim course went clockwise around the yellow buoys

The air was cool, in the low 60˚s. The water was slightly warmer, but it sure didn’t feel that way. It was no San Francisco Bay, but it was no temperature controlled swimming pool either. Swim waves started every four minutes. My 30-34 age group was the 10th or so wave. 44 of us lined up in the water next to the dock and before I had time to take it all in the starting horn sounded and I was swimming like crazy. Fortunately, it wasn’t very crowded, so I wasn’t getting kicked or elbowed (or hit with a stick).

The group split up pretty quickly. About 2/3 of the pack pulled away from me, while the remaining 1/3 fell behind me. I spent most of the swim by myself in between these two packs. About halfway through I found another guy and tried to swim with him for a little while. I was swimming hard, but well within myself. I’ve been doing a lot more swim training recently, so I felt more comfortable in the water. I knew I was going to improve on my time of 28:10 from the Evergreen Tri, but I didn’t know by how much. I checked my watch as soon as I exited the water and I saw 25 something something (officially 25:17), which was about as good as I could have hoped.

Next I had two challenges almost as daunting as the swim. No, not biking & running (not yet, at least). I needed to get out of my wetsuit and run up a long hill to the transition area. You see, I’ve only worn my wetsuit in one other race in the past five years and it didn’t quite work out the way I planned. I had a really difficult time taking it off and I lost probably 45 seconds just fighting the neoprene cocoon. I practiced two or three times at the pool recently, and steadily improved. Luckily, I had no problems getting it off during the race.

I ran up the hill, perhaps faster than I should have. By the time I mounted my bike after the first transition I looked at my watch and noticed my heart rate was 180, which was a bad sign. I feared this would be a repeat of the Dairyland Tri (Racine, WI) in 2003. In that race my heart rate started too high on the bike, I never recovered, and I had a terrible run. So I intentionally started the bike a little slowly to allow my heart rate to drop. The whole first lap was a bit of a struggle for me. Five miles into the bike I reached the big hill. I ascended at 8 mph. 8. miles. per. hour. And as slowly as I was going, I was actually passing people.

By the end of the first bike loop (of two) I was feeling much stronger so I was able to pick up the pace a little on my second loop. I ascended the big hill at a whopping 9.5 mph the second time, again passing people. I got into the habit of passing many people on the uphill sections and then getting passed by a few of those same people on the downhill sections. And I wasn’t going slowly on the downhills (max speed 38.6 mph).

I finished the bike in 1:08:38, somehow managing to average 21.7 mph on a very difficult course. Again, it was really as good as I could have hoped. The Pocket Rocket performed amazingly well.

Finding the correct transition area out of 1200 proved more difficult than I anticipated

My second transition should have been super fast, but it was almost a complete catastrophe. I ran down the wrong row and became slightly disoriented when I couldn’t find my transition area. I ended up wasting close to a minute. My slow transitions were the one aspect of this race that clearly needed improvement.

This photo doesn’t do this hill justice. It was steep.

Heading out on the run there was a short, steep hill. Then another. Then a longer hill. Etc. The run course was hilly as well, and again, I don’t train on hills. Like the bike, I started out a little slowly. I could tell right away that I felt better at the beginning of this run that I did at Evergreen Tri, but the hills were going to be challenging. Still I was able to slowly ramp up the pace to run negative splits. My first mile was around 7:00. Next was 6:55, then 6:58, 6:47. I really picked it up and ran the fifth mile in 6:20 and finished very strong. My run split was 42:24… faster than at Evergreen Tri (which was completely flat). Again, it was the best I could have hoped to do.

My final time was 2:20:34. I finished 28th place out of 44 in the 30-34 age group. My time was 20 seconds faster than it was for the same distances at Evergreen, but this course was much harder and it had longer swim->bike transition. Individually, compared to Evergreen, my swim was 3 minutes faster, my bike was 1 minute slower, and my run was 30 seconds faster. All things considered, I had a great race.

This photo sums it up pretty well

About 20 minutes later my friend Martin (who started later than me) crossed the finish line. We’re generally a pretty good match for each other, but he said he had a bit of an off day. He had some troubles breathing on the bike & run and that slowed him down a little bit. He finished in 2:23:41. His swim was 6 minutes slower than mine (ouch!), his bike was 5 minutes faster, and his run was 3 minutes slower.

Martin & Rob post-race

Competing in the Age Group National Championships was a fantastic experience. And now that I know there’s an Age Group World Championship race… I guess I’ll need to figure out how to drop 13 minutes off my time in order to qualify for it :)

The Preparation

At the Evergreen Tri (Mideast regional championships) in July I apparently qualified for the Age Group National Championship race. I say apparently because I was only vaguely aware that such a thing even existed, and it simply wasn’t on my radar. I had just returned to triathlon after a 5 year hiatus. I had a couple decent performances earlier in the summer, but the only previous time I raced the Mideast regional championships (in 2002)… I got my ass handed to me. Fortunately, I had a good race at Evergreen. I finished 5th in my (30-34) age group, which qualified me to compete in the national championship race.

I thought about it for a couple weeks then decided what the hell, I’ll do it. I mean who knows when (if) I’ll ever get a chance to do something like this again. I didn’t race again the rest of the summer. Instead I focused myself singularly on preparing for this race.

Prior to Evergreen I was only swimming twice per week, totaling about 2400 yards. In August I started swimming more frequently, longer distances, and faster. Olympic distance triathlons have a disproportionally long swim (1500 meters), so a little improvement to my swimming could result in big time gains. In an Olympic distance Tri in 2002 I swam a little over 25 minutes, whereas at Evergreen in 2008 I swam a little over 28 minutes. I really wanted to get back down to 25 minutes again.

My bike workouts stayed mostly the same, but I did add a long ride on Saturday mornings to my routine. This ride had been going on for months, but I spent most Saturdays early in the summer doing various races, so I usually missed it.

The other addition to my bike training was the PCC Tuesday time trials, held every other week. I didn’t like the idea at first because I usually run on Tuesday evenings, but I eventually decided to take part. And I’m glad I did. The short, intense efforts really helped me improve my time trialling, even after only four tries.

The other thing the TT series helped me do was evaluate my performance on different machines. I rode three different bikes in my four tries and I was able to quantify how much slower the Pocket Rocket is compared to my Litespeed TT bike and my Trek road bike: surprisingly not much, maybe one mile per hour. The night I rode the Pocket Rocket in the time trial was the night I decided I would be taking it to the national championships. It travels so much easier and cheaper than the bigger bikes, and it’s really not much slower. Now, in fairness, I knew I had no chance at winning the national championships, or even finishing in the top 16 in my age group (top 16 qualify for world championships). Had I intended to be truly competitive, I would have ridden a big wheeled bike.

As far as running goes, I kind of slacked off a little. Mainly I did this to allow more time to train on the bike and in the pool. The thing is, I don’t think it mattered. I’m so much better at running than I am at biking and swimming that I really only need to run once or twice per week. As long as I maintain my fitness biking and swimming, I am able to keep my speed on the run.

The long hours I spent training July through September left me fatigued on a daily basis. I successfully tapered last week before the race. I was able to show remarkable restraing by taking it easy when everyone else wanted to go hard. In the past I haven’t handled tapering that well. I guess I’ve matured… and it only took 29.9 years. Anyway, the preparation worked, as I felt fresh and strong as race day approached.

The Masters Swim Team

Today was the first day of practice of the (school) year for the UIUC Masters Swim Team. The term masters generally means old people. In running this means age 40 and older. In cycling it’s 30 and older. In swimming it’s generally any adult (18 and older).

I began swimming with the masters team in the summer of 2002, shortly before my first triathlon. I had only started swimming a couple months earlier and I was looking to improve with some sort of coaching and training regimen. It worked. Even in my very first triathlon I was near the front of the pack out of the water.

I enjoy swimming, but not to the extent I enjoy running & bicycling. If it weren’t for triathlon I probably wouldn’t swim at all. There, I said it. It was really helpful for my motivation to have a coach, a schedule, and training partners waiting for me four times per week. That’s why I stuck with the masters team for the next couple years. When my knee injury sidelined my running, triathlon went along with it. I continued to swim for maybe a year or so, but as my knee continued to cause problems I eventually lost interest in swimming.

In the mean time, IMPE underwent renovations, closing both the indoor and outdoor pools. There was another pool on campus but it was much smaller and now had much more traffic, so it was pretty crowded.

After about four years off I started running again and it went well. Triathlon was the next natural progression for me, and that meant swimming. The pool situation was still less than ideal. I swam at the other pool on campus a couple times in the spring. In the summer I swam twice per week at the Crystal Lake Pool. By the end of August the renovations were completed at IMPE (now named ARC) and the outdoor pool was reopened.

Now it’s time for masters swimming again. The team meets for 90 minute practices 5 times per week (all optional). Some people train for actual races (swim meets, or in some cases triathlons), others train for fitness, others are there to socialize, and others are there simply to learn how to swim better.

Every once in a while the team organizes practice meets where the team members race each other (for time) at various distances. I participated in one of these meets about five years ago and targeted the 1000 yard race. Most swimmers are terrified of racing that far. I kind of wanted something longer. Interestingly I also participated in a 4×50 yard relay because pretty much everyone else did it. That was an experience.

time lapse video of Rob racing 1000 yards & Joe racing 1600 yards at a practice meet in 2003

The End of August

I took a week off the bike in August and still put in comparable mileage to June & July.

I spent a lot of time on the Pocket Rocket in preparation for the upcoming National Triathlon Championship race in Portland (less than three weeks away). I was skeptical whether this bike would be race worthy, but I laid those doubts to rest in the time trial last Tuesday when I was only three seconds slower on the Pocket Rocket than I was on my Litespeed time trial bike the previous month. In fairness, the weather conditions were better on the day I rode the Pocket Rocket, but it was still in the same ballpark. Since I can pack it into a suitcase and check it on the plane it will save around $250 getting a big wheeled bike to Oregon and back for the race.

Also of note, 2008 just surpassed my previous yearly mileage record from 2005… and it’s only Labor day.

August 2008

Bike Distance # Rides Avg per Ride
Bianchi 43.5 Mile 7 6.21429 Mile
Big Red 37.1 Mile 3 12.3667 Mile
El Fuego 23.02 Mile 2 11.51 Mile
Pocket Rocket 270.97 Mile 8 33.8713 Mile
Thundercougarfalconbird 340.42 Mile 6 56.7367 Mile
Total 715.01 Mile 26 27.5004 Mile

January – August 2008

Bike Distance # Rides Avg per Ride
Bianchi 473.73 Mile 73 6.48945 Mile
Big Red 220.82 Mile 16 13.8013 Mile
Dahon 158.13 Mile 28 5.6475 Mile
El Fuego 23.02 Mile 2 11.51 Mile
Litespeed 334.465 Mile 13 25.7281 Mile
Pocket Rocket 637.13 Mile 28 22.7546 Mile
Thundercougarfalconbird 2757.94 Mile 77 35.8174 Mile
Total 4605.23 Mile 237 19.4314 Mile

The Qualifier

Ever since successfully talking me into the Mattoon Beach triathlon two weeks ago, my friend Martin has been trying to talk me into doing the Evergreen triathlon today. I was on the fence about it. The Evergreen tri is an Olympic distance race, which is about twice as long as the two sprint triathlons I have done this summer. An Olympic distance triathlon consists of a 1500 meter swim (that’s almost a mile), a 40 km (25 mile) bike, and a 10 km (6.2 mile) run. I was not worried about the running and biking, but the swim was going to be a challenge. Up until this past Thursday, the longest I had swum non-stop this summer was 800 yards (i.e. less than half the race distance).

Unfortunately, Martin was one of the many people who was involved in the nasty crash last Wednesday. He had already registered for the race, but was now unable to compete in it (doctor’s orders). On Thursday he kindly offered to transfer his registration to me. I accepted.

Next, I needed to prove to myself that I could actually swim 1500 meters. I have been swimming on Thursday afternoons most of the summer so that day I did a long swim, and ended up going 1760 yards (one mile) nonstop. That evening I took a spin on my triathlon bike, which I hadn’t used in almost two weeks. It checked out okay. I was as ready as I was going to be with two days preparation.

I packed the car last night. We woke up at 4:20 am, packed a few remaining items, and headed over to Bloomington. We encountered heavy rain on the way. Crap. I really should have checked the weather. The race was to start at 7:00 am. Registration was fairly smooth, despite having to explain the registration transfer situation.

Rob rushing around pre-race

I always intend to arrive plenty early to triathlons so I don’t have to rush my preparation, but for some reason this summer it just hasn’t worked. Today was no exception. The prerace meeting was underway while I was preparing my transition area. I still needed to pick up my timing chip, get my race number marked on my arms & legs, and get my swim cap I gave to Melissa for some reason. This was about 10 minutes before the race started. It was raining the whole time. This was one of the most stressful race preparations I’ve had, second only behind the half Ironman in 2003 where I got a flat tire warming up on the bike about 20 minutes before the race start. Somehow it worked out this morning. I got myself to the starting line, and before I knew it we were off.

Rob lined up at the start of the swim

The swim was loooong, as expected. I had a hard time seeing the course markers so I had to trust other people to know where they were going. Shortly before the halfway point the first person from the wave after me (started three minutes later) passed me. A moment later I passed the last people from the wave before me (started three minutes earlier). That indicated I was probably doing about average.

Rob exiting the water after a 28 minute 1500 meter swim

The transition area was fairly long and was littered with small rocks on the asphalt. Running on rocks doesn’t feel good with bare feet.

Rob in the wet (and somewhat gravely) transition area

Rob starting the bike

I got off to a good start on the 40k (25 mile) bike leg. I passed several people fairly quickly. A few people passed me, but not nearly as many as I was passing. I could tell I was having a good day. There was a light headwind and steady rain. There weren’t very many corners, but I navigated them all safely. I reached the half way point still feeling fresh. There was a bit of a tailwind on the way back and I was really able to ramp up the speed (over 30 mph at times). I ended the bike leg with the same average speed as the Indianapolis triathlon series June race, and this bike leg was 2.5 times as long. I felt great the entire time. This really was one of my best bike rides in a triathlon.

Rob finishing the bike after averaging 22.1 mph for 25 miles

Rob starting the run

The 10k (6.2 mile) run started out pretty well. My first three miles were all around 6:40-6:45. I could tell I was getting a little dehydrated. They had ample water stations out on the course, but I find it really difficult to drink when running that fast. I bit the bullet and grabbed a cup at 3.5 miles. My fourth mile was a few seconds slower, but I was still feeling okay. There was a turnaround after 4 miles and for the first time in the run we faced a headwind. The wind, combined with slight dehydration, combined with general fatigue from 2 hours of hard racing really made the last 2 miles difficult. Fortunately, the struggle lasted less than 15 minutes and I crossed the line in 2:20:56, after averaging 6:55 miles for the run. I would have liked to run a little faster, but I’m content.

My only previous attempt at this exact same distance was in August 2002, where I had a pretty good race and ended up in 2:27:46. I’ll take a 7 minute PR any day. Looking back at my splits from that race, my swim was almost 3 minutes slower today, while my bike and run were both several minutes faster. In those days I was swimming 3000 meters 4 days a week. This summer I’ve been swimming 1000-1400 yards 2 days a week. So the slower swim was no real surprise.

After standing out in the rain for 2.5 hours Melissa’s teeth were chattering and her lips were blue so she went back to the car to try to warm up. I packed up my (by this time soaking wet) gear and headed back to the car. I did manage to find a dry tank top and pair of shorts I left in the car. Melissa had only my race t-shirt to put on.

I hadn’t been expecting an age group award because this was a longer race with tougher competition. I did have a good race though, so I decided to go check the results to see if I would get an award. The preliminary results had been posted and I finished 5th in the 30-34 age group. Some races only do age group awards to the top 3, others to the top 5, others go even deeper. I checked the race information packet which I had printed out (but not read) and it indicated they would give awards to the top 5. Then came the surprise of the day. Since this was the Regional Championship race for the Olympic distance, my top 5 age group finish qualified me for the National championship race in September. Not bad for an unplanned race.

Great, so I get an award. Crap, Melissa is cold, wet, tired, & hungry. She graciously agreed to wait for the award. The award was a cowbell, which was unique and interesting. It was particularly ironic that Melissa just purchased a cowbell a week ago for my bike race. They also handed out nice embroidered jackets to everyone who qualified for the national championships. Score.

I received a unique cowbell award for finishing 5th (out of 27) in my age group

I also received a nice embroidered jacket for qualifying for the national championships

The Run Split

My friend Martin suggested a few days back I do the Mattoon Beach triathlon. This morning I took him up on that (yes, I ran a 5k race yesterday). This race was in many ways very similar, yet very different from my last triathlon in Indianapolis. Both races covered similar distances and both were quite well organized. The last race had several hundred competitors, whereas this race had several dozen.

Mattoon Beach Triathlon

There were actually two different races, one sprint (1/8 iron distance) and one international (1/4 iron distance). I chose to do the sprint race which consisted of a .3 swim, followed by a 14 mile bike, followed by a 3.25 mile run.

We awoke at 5 am this morning, loaded our stuff into Iris, and departed for Neoga, IL. We arrived with plenty of time before the race started. I’m not sure how I passed the time, but before I knew it the race was about to begin. I didn’t have time to warm up on the bike, which had some unfortunate consequences later.

before the race

After the wetsuit fiasco in my last race, I opted to forego the wetsuit in this race. It was short enough that it wouldn’t have helped me much and I likely would have wasted time again taking it off in the first transition. Luckily the water was quite warm, so it was all the more unnecessary. Since this race was much smaller I was able to get a much better starting position for the swim, right in the front row near the outside edge.

The swim went really well for me. Unlike last race where I practiced twice, this race I practiced five times :) Though it doesn’t seem like much it made quite a difference. During the last race I was just trying to transport my body across the water. This time I actually raced the swim. There was one guy out front. I was in a chase pack of five people a short ways behind him. I exited the water at the back of the chase pack in 6th place, a placing with which I was thrilled.

exiting the water

The first transition went very smoothly, in fact I think it was the 2nd fastest transition split of all competitors in the race. As I mounted my bike I immediately noticed something was wrong. My right foot slipped off the pedal twice and I couldn’t get my shoe to clip in. After much confusion I eventually looked down to notice I had accidentally left the plastic cover on the cleat of my right shoe. Whoops. I took the left one off before the start of the race and apparently forgot to take the right one off as well. So I reached down, pulled it off, and tucked it into my shorts rather than discard it on the side of the road. Despite my frustration I really did want to keep it.

the first transition

starting the bike

It only took a few hundred meters into the bike to notice my bike seat was too low. How did this happen? My triathlon bike only fits into the back of Iris if I take the seat off. When I reassembled the bike upon arrival I thought that I had it at the correct height, but apparently I didn’t. Since I didn’t warm up on the bike I didn’t actually notice until the race, at which point it was clearly too late to do anything. So I rode the 14 miles with my seat too low. Now, it wasn’t that bad, but when you spend as much time on a bike as I do you notice little differences (somewhere between 1/2″-1″) like this pretty quickly.

Despite the early difficulties I had a decent bike ride. I passed two people early on and one more a little later. Around the half way point one guy passed me. I finished the bike in 3rd place after riding the 6th fastest bike split.

finishing the bike

changing shoes in the second transition

starting the run

My second transition also went fairly well and before long I was out on the run. I started fairly conservatively in an effort to avoid the side stitches I encountered in the last race. One guy passed me early on, though he never got very far away from me. After about a half mile I hit the gas and picked up the pace, passing two guys pretty quickly. I could see the race leader a few hundred meters ahead of me. It was quite a distance, but not insurmountable. That’s when I really started moving. I ran the last mile and a half with my eyes fixed on his back. I got closer to him, but not enough. I ended up finishing 2nd place (1st in my age group) after posting the fastest run split in the race (6:14 pace). Not bad after yesterday’s 5k. I’ve done fast run splits in triathlons before, but there’s always been people faster than me. It was a good consolation for not catching the leader.

finishing the run

the finish line

Here’s a recap of my race:

I had a pretty darn good race. After I finished I was able to watch Martin’s progress in the longer race (twice the distance of my race). He had an okay swim, a spectacular bike (at over 25 mph he had the fastest average speed of all competitors in both races), and a solid run. He was 3rd overall in the longer race, 2nd male, and 1st in his age group.

Martin finishing the bike

Martin finishing the run

We stuck around for quite a while for the awards ceremony. The organizers were very generous with the age group awards, handing out 5 for each division. This allowed many many competitors to pick up age group awards, including many first time racers. This was a nice touch to a well organized, fun, small race.

I was 1st in the 30-34 age group (I turn 30 in October)

Update: The results have been posted for the sprint & international races.

The Confirmation

After ten years of running (1993-2003) and two full seasons of triathlons (2002 & 2003), I tore cartilage in my left knee while running in the spring of 2004. This put both my running and triathlon enjoyment on hold. After months of trying to get back to running and arthroscopic surgery a year later it became clear that running was no longer an option for me. While giving up running was very hard for me, my consolation was that I was still able to bike. Bicycling (which I really only started as a means to an end, triathlon) became my only fitness outlet. Since that time I have biked most days, traveling tens of thousands of miles by my own power.

Last August, after nearly four years off running, I decided on a whim to run a bit. It went well. A few days later I ran again and it went well again. I started running once a week, then twice a week. I mainly ran on grass and dirt, rather than concrete and asphalt, since it is easier on my knee. I slowly started to get my speed back.

By the end of October I felt ready to do a race, the Deuces Wild Duathlon. It had a 2 mile run, a 20 mile bike, then another 2 mile run. I made a good effort and ended up 7th overall and 1st in my age group. At this point I was pretty sure I could make a full return to triathlon.

I did several short races (and one loooong one) over the winter and spring (with some success), but I was really just biding my time until summer. I needed to compete in a triathlon to confirm to myself that the old Rob was back.

Last saturday was the day. Melissa & I travelled to Indianapolis, where I did the Indianapolis Sprint Triathlon at Eagle Creek Park. It was a short race, with a 500 yard swim, a 10 mile bike, and a 3 mile run. I did this race in 2002. In that edition I got a flat tire, which took about 9 minutes to fix, and still finished respectably. I was pretty sure I could do better this time around.

The race was packed. There were over 600 people registered and there was huge, slow moving, line to pick up packets before the race. This caused me to completely miss my warm up before the race.

The swim was harder than it should have been. It was only 500 yards, but I had only swam 4 times this year prior to the race. Yes, this was dumb. I was underprepared and it showed. I swam kind of slowly. In the past I would typically finish roughly 60th for the swim in a race this size, where on Saturday I finished 86th. Not terrible, just a little rusty.

My first transition (swim to bike) took an eternity. Not only did I not practice swimming enough, I didn’t practice using my wetsuit at all. After nearly 5 years I had a really difficult time taking the damn thing off. The transition took about a minute longer than it should have.

The bike went amazingly well. The 5 years of practice I’ve had really showed. I passed way way way more people than I’ve ever passed in a triathlon bike leg, and I was passed by far fewer people than any other tri I’ve done. In the past the bike leg was always by far my weakest, but that is no longer the case. I finished the bike with the 30th fastest split, averaging 22.2 mph for a not particularly fast course. The beginning of the out and back course had lots of turns. The middle section had big bumps every 50 meters.

The second transition went much more smoothly. Nothing notable to mention.

The run was okay. Running after biking is always a little weird. Even though I never practiced this in training, my body handled it pretty well. My legs felt great, but I started to get side stitches while running. This generally doesn’t happen to me, and it was unfortunate that when it did happen it was during a race. I would have liked to have run faster, but I’m content with how it went. My run split of 19:33 (6:31 pace) was the 39th fastest. I was hoping to run under 19:00, with a pie in the sky goal of closer to 18:00.

I finished 36th overall (out of 559 finishers), and 8th in my age group (for which I won a race towel). At some point in the past 5 years triathlons changed age grouping from age on race day to age at the end of race year, meaning I was competing as a 30 year old. The 30-34 age group is typically much tougher in triathlons than 25-29.

I did well, but I had room for improvement. The good news is that the old Rob is back. Surely I will have a few more chances this summer to compete in other triathlons and hopefully continue to improve.

The Escape

This is the unlikely story of my favorite race of all time.

Most every summer I attend Apple’s annual Worldwide Developers Conference in California. The first few years I attended the conference it took place in San Jose, then it later switched to San Francisco. Both fine choices.

In 2003 I was at the peak of my triathlon prowess. That summer I did a triathlon or ran a road race almost every weekend. Earlier in the spring I was planning which races I wanted to do, and on a whim I decided to search for races in San Francisco on the weekends before and after the conference. I lucked out. The Alcatraz “Escape from the Rock” Triathlon was taking place in San Francisco the day before WWDC started.

There was only one problem. Triathlons have become so popular that big races nearly always fill up months ahead of time. With just a few weeks to go until the race I was sure it would be full. I emailed the race organizers and I was delighted to hear back from them that there were 2 spots available. I promptly snapped one up. The race entry fee was rather large, but I figured that if this actually worked out it would be a once in a lifetime opportunity.

Pre-race

I didn’t really want to deal with taking my own bike on the plane so I rented a bike from Bay City Bike. The organizers required all equipment to be set up the day before the race, so I arranged to fly out to San Francisco a day early. My flight arrived on time. I took a taxi to my hotel, unpacked, then took a bus to Bay City Bike. They had my reservation and I picked up the bike. It was a low end Giant road bike, which is not super great, but it was more than adequate for my needs.

I rode the bike with my backpack full of race gear to the transition area at an old warehouse near Crissy Field. I picked up my registration packet for the race and I set up the bike and all my other gear. Now it was time to return to my hotel. Except I no longer had the bike. And I didn’t see any taxis or buses. So I walked about 3 miles back to the bike shop (the only place I knew for sure where I could find a bus) then took the bus back downtown to my hotel. Given that this was the worse thing that had happened so far, and everything else had gone off without a hitch, I wasn’t too upset about it. I mean, think of all the things that could have gone wrong (delayed flight, missing hotel reservations, missing bike, missing registration, bad weather, etc.).

Race Day

I woke up very early the next morning. I gathered my running shoes, my wetsuit & goggles, and headed to the race start. I had no problems finding a taxi, as the city was dead at this time of the morning. Perhaps I was a little too early. I saw very few people near the race staging area, but I didn’t want to leave anything to chance. I had worked so hard just to get to this point I wasn’t going to let it slip away. I set up my gear in the first transition area. It was time.

The course map

The Swim

All the race participants gathered onto a boat and headed to Alcatraz island. The organizers went over the race instructions on the way out there. The boat pulled up close to the east side of the island, they opened up the doors, and everybody started jumping into the water. I was one of the last people remaining on the boat and I was nervous as hell when it was my turn.

Then I jumped.

The mid-June 58˚ water of the San Francisco bay hit me like a blast of winter wind. I was wearing a wetsuit, but it still took a minute or so for the water in the wetsuit to heat up to a bearable temperature. My face on the other hand didn’t have the luxury of a neoprene covering. It was cold, and it would remain cold for the next 35 minutes.

As I treaded water, trying to catch my breath, I noticed that several people had started swimming already, even though the race hadn’t started yet. I was quite some distance back from the imaginary starting line anyway, so I started swimming as well. The boat horn blew to signal the start of the race just as I reached the line and I kept right on going.

My swim cap

Now, swimming in the San Francisco bay is notoriously difficult–it’s part of the mystique of Alcatraz. I was beginning to understand why. In addition to the frigid water, the waves were pretty rough. No amount of swimming laps in a pool, nor even short open water swims in muddy midwestern lakes, prepared me for the constant ups and downs of the ocean-like bay water. I had never swam in saltwater before and this also caused me some difficulties. In the normal course of swimming I sometimes get water in my mount and I inadvertently swallow some of it. Well, the salt water was causing me to gag and I had to stop for a few seconds a handful of times to prevent myself from puking.

Finally, the current is incredibly strong. We couldn’t just swim straight towards our destination or we would end up out in the Pacific ocean. We had to aim significantly to the east of our destination and the current would correct our course. When I was just a few hundred meters out I realized I had overshot the small entrance to municipal harbor and I started swimming vigorously against the current. By the time I reached the entrance I was still 20 meters or so down current of where I needed to be. That’s when the current slammed me (and everyone around me) into the pier. The force of hitting the pier wasn’t so bad, but it was covered with barnacles. As I pushed off of the pier to get back where I needed to be these tiny sharp crustacea sliced my bare fingers and toes in several places, leaving me bleeding as I exited the water and I ran up onto the shore.

All things considered it was actually a pretty decent swim. I did the 1.5-ish miles in 35 minutes, which put me roughly in the middle of the pack. I don’t think I could have expected any better.

The Run

Normally triathlons are arranged in swim-bike-run order, but this race was a little different. In order for the locations to work out correctly there was a 2.5 mile run between the swim and the bike, then another 7.5 mile run after the bike. So it was swim-run-bike-run.

After exiting the water I ran to the transition area put on my shoes and tried to wipe off as much blood as possible from my fingers. I didn’t want it on my triathlon suit, so I wiped it on my race number. Fortunately, the cuts were tiny and the bleeding stopped within a few minutes.

My somewhat bloody race bib

I did the first 2.5 mile run at a pretty easy pace and maintained my position in the middle of the pack. Normally in triathlons the run is where I excel, but there was a lot of racing left to do.

The Bike

I reached the transition area at the warehouse, grabbed my bike, and I was off. Immediately there was a large steep hill (this is San Francisco). The road went uphill for a mile, then downhill for a mile, then there was a turnaround, then uphill for a mile, then downhill for a mile, turnaround, repeat, repeat.

The bike ride was hilly. I had never trained on hills. There are no hills in central Illinois. But a funny thing happened during the race–a rather unexpected thing. I started passing people. And not just a few people, but I started passing a lot of people. Every uphill section I passed dozens of people. Every downhill section I passed a few more. After the hilly 12 mile bike ride there really weren’t that many people left ahead of me. Apparently I can bike well on hills.

Rob on the bike. Thanks to my mom for buying the official race photograph.

The Run

The second run was an out-and-back. It was longer (7.5 miles) and harder (hills, trails, sand, etc). It started up a trail that went right under the Golden Gate bridge. I mean right under. I could jumped up and touched the bottom of the bridge. The trail wound up, down, and around, and ended at Baker beach. It was at the end of the beach that I saw the race leader headed back the opposite direction. Hmm. How far is it to the turn around? How many people are ahead of me?

After a stroll through the sand the course wound through a neighborhood then up a hill to the Legion of Honor. Going up this hill another runner passed me. Again, the run is where I usually excelled, so it was rare that other people passed me while running in a triathlon. I wasn’t going let this slide. I reached the turnaround top of the hill after counting 24 people ahead of me.

On the downhill I caught back up with the runner who had passed me earlier and did likewise to him. Then after running back across Baker beach I reached the notorious sand ladder. The sand ladder is basically a set of stairs made out of wood and sand. It climbs the steep hill from Baker beach up to the trail that goes right under the Golden Gate bridge. There was no chance of running up this thing, so I just did the best I could to keep walking at a brisk pace until I got to the top. From there on it was all down hill.

The windy trail made its way back under the bridge then back down to sea level. I caught one other runner at the bottom of this hill as we both made a mad dash for the finish line.

Epilog

I ended up finishing in 2:38:19, good enough for 23nd place overall (out of 440 finishers) and 2nd place in my age group. Not only was the race a whole lot of fun, it was my best triathlon performance ever, and one of my best performances ever in any kind of race.

I am still amazed to this day that all the necessary pieces came together to allow me to take part in this amazing event. It was truly a once in a lifetime opportunity. Until the next once in a lifetime opportunity comes along, I’m satisfied to have escaped from Alcatraz.