Thanks Kevin....guess I should have specified "local".  Guess I figured everyone
knows where I live!  HA HA!  I'm in Arlington - so anything within 2-3 hour
driving distance from DC would be perfect.
For now, I think I'm sticking with Sprints.....the longer swim distance is a bit
intimidating - I'm so slow and haven't figured out how to stay calm in open
water! 
Maybe I should check out the USAT website....even though there are more out
there that are not USAT sanctioned.

 Starr Ashcraft
www.atelierdesigns.etsy.com



----- Original Message ----
From: KEVIN KUNKEL <KTKVA@...>
To: Starr A. <atelier_designs@...>; trirats@yahoogroups.com
Sent: Tuesday, October 7, 2008 4:09:51 PM
Subject: RE: [Tri RATS] List of local 2009 Triathlons?


Where is local?

You have two races a year in Culpeper; two in Reston (sprint in Spring and Int'l
in fall); at least three I know of at Lake Anna; and now Loco racing is putting
on new races in Loudon County. There are more races in the Mid-Atlantic than
about any region in the U.S. (this according to the annual USAT Mid-Atlantic
meeting I attended in mid-September) . Lots of choices, so little time. ;-)

To: trirats@yahoogroups .comFrom: atelier_designs@ yahoo.comDate: Tue, 7 Oct
2008 12:49:58 -0700Subject: [Tri RATS] List of local 2009 Triathlons?

I'm pretty pumped after completing the Osprey Tri this past weekend (my second
Tri!) so now I'm trying to figure out my race schedule for next year. My goal is
atleast two races, one in the Spring and one in the Fall. Anyone know where to
get a good list of local races (local meaning within driving distance and hotel
stay the night before)?It was great to meet some of the RATS on Saturday (Lisa
and Charles).... I was hoping to meet Karen, but couldn't find her. Hope to meet
more of you at next year's races. I also plan on volunteering at a few...to be
on the other side for once and give back to the sport.Thanks! Starr Starr
Ashcraftwww. atelierdesigns. etsy.com [Non-text portions of this message have
been removed]

[Non-text portions of this message have been removed]



[Non-text portions of this message have been removed]

Where is local?

You have two races a year in Culpeper; two in Reston (sprint in Spring and Int'l
in fall); at least three I know of at Lake Anna; and now Loco racing is putting
on new races in Loudon County.  There are more races in the Mid-Atlantic than
about any region in the U.S. (this according to the annual USAT Mid-Atlantic
meeting I attended in mid-September).  Lots of choices, so little time. ;-)



To: trirats@...: atelier_designs@...: Tue, 7 Oct 2008
12:49:58 -0700Subject: [Tri RATS] List of local 2009 Triathlons?




I'm pretty pumped after completing the Osprey Tri this past weekend (my second
Tri!) so now I'm trying to figure out my race schedule for next year.  My goal
is atleast two races, one in the Spring and one in the Fall.  Anyone know where
to get a good list of local races (local meaning within driving distance and
hotel stay the night before)?It was great to meet some of the RATS on Saturday
(Lisa and Charles)....I was hoping to meet Karen, but couldn't find her.   Hope
to meet more of you at next year's races.  I also plan on volunteering at a
few...to be on the other side for once and give back to the sport.Thanks!Starr
Starr Ashcraftwww.atelierdesigns.etsy.com [Non-text portions of this message
have been removed]






[Non-text portions of this message have been removed]

It won't be until early December on NBC.  We have a RATS social at Dave Cascio's
house.  It's one of our big annual events.  You should come Starr.  It's a lot
of fun!

KK



To: trirats@...: atelier_designs@...: Tue, 7 Oct 2008
13:04:52 -0700Subject: [Tri RATS] Is Kona televised?




I always seem to catch the tailend of the televised Kona IM - does anyone know
when it's televised and what network?  I know it's one of the major networks -
possibly NBC?I don't want to miss it this year.....better bring along my
tissues.  The life stories always makes me cry like a baby!Starr
Ashcraftwww.atelierdesigns.etsy.com [Non-text portions of this message have been
removed]






[Non-text portions of this message have been removed]

I always seem to catch the tailend of the televised Kona IM - does anyone know
when it's televised and what network?  I know it's one of the major networks -
possibly NBC?
I don't want to miss it this year.....better bring along my tissues.  The life
stories always makes me cry like a baby!




Starr Ashcraft
www.atelierdesigns.etsy.com

[Non-text portions of this message have been removed]

Wow!  the seconds as well.  Good minor upset calls on both counts.

To: trirats@...: jeroen_vanek@...: Tue, 7 Oct 2008
19:53:29 +0000Subject: [Tri RATS] Re: Kona Kontest: It's that time of the year
again




Here is my totally unbiased answer:It will be a tough day in Kona...Men: Norman
Stadler in 8:18:06 - Yeah I'm not thrilled about iteither...Women: Yvonne van
Vlerken in 9:04:57 ;-)http://www.youtube.com/watch?v=WHO85t4cT5M--- In
trirats@yahoogroups.com, KEVIN KUNKEL <KTKVA@...> wrote:>> It's time to pick the
Kona winners contest. The winner this timewill be awarded a special prize at the
Kona social. Here's the deal:> > 1. Pick men's winner> 2. Pick women's winner>
3. Tie breaker, winning time for both male and female finisher. Least minutes
total away from actual time of the two will win.>






[Non-text portions of this message have been removed]

Here is my totally unbiased answer:

It will be a tough day in Kona...

Men:  Norman Stadler  in 8:18:06 - Yeah I'm not thrilled about it
either...

Women: Yvonne van Vlerken in 9:04:57 ;-)

http://www.youtube.com/watch?v=WHO85t4cT5M



--- In trirats@yahoogroups.com, KEVIN KUNKEL <KTKVA@...> wrote:
>
> It's time to pick the Kona winners contest.  The winner this time
will be awarded a special prize at the Kona social.  Here's the deal:
>
> 1.  Pick men's winner
> 2.  Pick women's winner
> 3.  Tie breaker, winning time for both male and female finisher.
Least minutes total away from actual time of the two will win.
>

I'm pretty pumped after completing the Osprey Tri this past weekend (my
second Tri!) so now I'm trying to figure out my race schedule for next year.  My
goal is atleast two races, one in the Spring and one in the Fall.  Anyone know
where to get a good list of local races (local meaning within driving distance
and hotel stay the night before)?

It was great to meet some of the RATS on Saturday (Lisa and Charles)....I was
hoping to meet Karen, but couldn't find her.   Hope to meet more of you at next
year's races.  I also plan on volunteering at a few...to be on the other side
for once and give back to the sport.

Thanks!
Starr


 Starr Ashcraft
www.atelierdesigns.etsy.com

[Non-text portions of this message have been removed]

For the MEN:
1. Chris McCormack - 8:18:08
2. Eneko Llanos
3. Marino Vanhoenacker
4. Craig Alexander
5. Faris Al-Sultan
6. Andy Potts
DNF. Normann Stadler

For the WOMEN
1. Chrissie Wellington 9:08:08
2. Erika Csomor
3. Yvonne Vlerken
4. Kate Major
5. Joanna Lawn
6. Rebekah Keat

Tie Breaker Total Time: 17:26:16

I'll be the first:

1.  Craig Alexander
2.  Chrissie Wellington
3.  8:14, 8:59KK



To: trirats@yahoogroups.com; ericd1153@...: KTKVA@...: Tue,
7 Oct 2008 17:09:08 +0000Subject: [Tri RATS] Kona Kontest: It's that time of the
year again




It's time to pick the Kona winners contest. The winner this time will be awarded
a special prize at the Kona social. Here's the deal:1. Pick men's winner2. Pick
women's winner3. Tie breaker, winning time for both male and female finisher.
Least minutes total away from actual time of the two will win.OK. Who is in?Kona
Kev[Non-text portions of this message have been removed]






[Non-text portions of this message have been removed]

It's time to pick the Kona winners contest.  The winner this time will be
awarded a special prize at the Kona social.  Here's the deal:

1.  Pick men's winner
2.  Pick women's winner
3.  Tie breaker, winning time for both male and female finisher.  Least minutes
total away from actual time of the two will win.

OK.  Who is in?Kona Kev

[Non-text portions of this message have been removed]

Glad to hear things are going well. It is great to see all the pros at Kona.
They are everywhere. Last year while I was at Lava Java, Normann Stadler came in
and sat at the next table. 
I will be in tomorrow evening and will see you on Thursday. Have fun!
Stacy


--- On Mon, 10/6/08, casciodm <casciod@...> wrote:

From: casciodm <casciod@...>
Subject: [Tri RATS] Monday Oct 6 Day in Kona
To: trirats@yahoogroups.com
Date: Monday, October 6, 2008, 8:01 PM






I arrived safe and sound. It does not get any better than this. The
day started with a swim in Kailua bay. Pro sightings included Ken
Glah and Fernanda Keller (wowww!). Then Daniel and I headed out the
Queen K by car and hooked up with two other friends and rode the climb
to Hawii. Quite windy today, but not nearly as bad as some other
times I've done it. Good choice with the Zipp 303 front and D.Orton's
808 rear. Pro sightings out riding include Macca doing some motor
pacing. After our ride Daniel and I ran on Alii drive. Sightings
included Scott Molina out running (he's racing in my age group) and a
couple of pro women. I know a lot of pros by face, but Daniel seems
to know even more than me. He keeps pointing out "there, pro, pro,
pro,..." You get the point? Of course all the age groupers look fast
too. I seem to have recovered from the travel. I felt really really
really good running. If I feel that good during the run on Saturday,
watch out!!

DC


















[Non-text portions of this message have been removed]

Thanks for the info, Dan!  I'd love to go, but our friends are getting
married that weekend -- they might be offended if we canceled on them
to swim.  Hopefully we'll be able to make another clinic sometime.

Lisa
--- In trirats@yahoogroups.com, Dan Hicok <dan@...> wrote:
>
> Hey RATs,
>
> Is anyone out there interested in a Total Immersion swim clinic? There
> is one coming to Towson, MD on Oct 25 and 26. Shannon and I will be
> attending. I have had a few discussions with Terry Laughlin (founder
> of TI). He is probably going to become a regular writer for Tri-DC. As
> a gesture of good will to our readership, he is extending a 10% off
> discount (friend rate) to anyone who knows us. All you have to do is
> registrer and metion Tri-DC or our names to get the discounted rate
> (no we don't get anything in return except having some friends in the
> class with us).
>
> More info is here: http://www.totalimmersion.net/index.html
>
> Hope to see you there!
>
> Dan
>
>
> [Non-text portions of this message have been removed]
>

I arrived safe and sound.  It does not get any better than this.  The
day started with a swim in Kailua bay.  Pro sightings included Ken
Glah and Fernanda Keller (wowww!).  Then Daniel and I headed out the
Queen K by car and hooked up with two other friends and rode the climb
to Hawii.  Quite windy today, but not nearly as bad as some other
times I've done it.  Good choice with the Zipp 303 front and D.Orton's
808 rear.  Pro sightings out riding include Macca doing some motor
pacing.  After our ride Daniel and I ran on Alii drive.  Sightings
included Scott Molina out running (he's racing in my age group) and a
couple of pro women.  I know a lot of pros by face, but Daniel seems
to know even more than me.  He keeps pointing out "there, pro, pro,
pro,..."  You get the point?  Of course all the age groupers look fast
too.  I seem to have recovered from the travel.  I felt really really
really good running.  If I feel that good during the run on Saturday,
watch out!!

DC

Racer: Charles Barnes
Race: Osprey Sprint Triathlon
Date: Saturday, October 4, 2008
Location: Public Landing, MD
Race Type: Triathlon - Sprint
Age Group: Male 40 - 44
Time: 1:16:43
Overall Place: 15 / 363
Age Group Place: 5 / 40
URL: http://www.trirats.net/view_result.php?racerid=2237
Comment: By far, my best of 4 doing the Osprey

--------------
Race Report:

Officially, the Race is 0.5mi Swim, 15.2mi bike, and 3.1mi run. They seem
to mismeasure (or guestimate) the swim distance. It is well less than the
1/2mile they claim. Still, it is a wonderful race venue.

I finished 15th of 363 overall, but only 5th in my age group of 40
(40-44M.) My T1 time was a full minute slower than most of the top 50
finishers. I might have squeezed out one more position with a faster T1,
but I was beat soundly by the top 3 in my AG. Still, I beat my previous
best in this race by 6 minutes. I'm quite pleased.


Here's how my race played out...

Swim (10:43, 44/363 which I cannot explain -- too fast)

The swim is in the Chincoteague Bay behind Assateague island in open, but
semi-protected water. The tide was low, so the water wasn't more than 4'
deep. It was breezy, so there was some chop on the cool, October water. It
was cool, but a beautiful day for a race. Most all (including me) had
wetsuits.

This was my first triathlon back in 2002. It was also my first open water
swim. In 2002, I choked and gagged the first time I tried to breathe. I
sucked bad. This time, I did much better. With the chop, I had a hard time
sighting and maintaining course. I'll admit to being one of those annoying
guys that zigzags the swim. My swim split was 10:39 which includes a run
down the pier. Were the course a real 1/2mi, I'd have beat my best pool
time by 7+ minutes. I'll never complain about a shortened swim!!

T1 (2:17)

I thought I was efficient, but lost a full minute to my main competitors
in T1. Unlike Luray, I had no trouble getting my wetsuit off. Must have
been daydreaming...

Bike (22mph, 14th fastest of 363)

Zoooooom! The bike course was flat and fast, but quite windy. It began
downwind and I jammed out hard -- I maintained 27-29mph for the first 2mi.
I passed many, many. As the course turned into the wind, I was able to
maintain 20-21 into the wind and still pass those that started in previous
waves. Whenever, the route turned away from the wind, my pace went up
again to 23-25 range. I pushed quite hard.

I played leap frog with one rider that I slowly caught up to and passed
for the second half of the bike -- having someone to actively race against
is fun. We arrived in T2 seconds apart, but I let him go ahead so I could
spin my legs before the run.

I ride (for now) on a road bike without aerobars, so I'm quite pleased
with my bike split. I got the 14th fastest bike time averaging 22.0mph. I
really wonder how I'd do with full aero kit.

T2 (0:42)

Fast. Shoes off, shoes on. Go!

Run (21:41, 7min/mi avg, 22nd place overall)

I zipped out of transition, grabbed a drink, and then plodded along below
my pace -- oh no! I was careful to spin the last .5mi of the bike to get
ready for the run, but my legs just wouldn't go faster than an 8min pace.
Not far out of T2, the guy from the bike passed me on the run. My legs had
recovered some, so I paced him a while before ultimately losing more and
more ground. I settled into my normal 7min/mi pace. Near the last mile
marker a guy in my AG that I passed on the bike passed me. I tried to keep
him close, but couldn't sustain the additional effort. I finished about
40sec behind him.

Jack:

David is right on.  That's one thing I failed to mention in my race report. 
When you're racing a flat course it's good to alternate your gearing for
different cadences to spread the burden and it's good for a change of pace. 
Between now and Florida I would do one bike workput a week in the 20-40 mile
range where you do some sustained (5 min) big gear work with equal spinning for
recovery.  It will certainly benefit you at IMFL.KK



To: trirats@...: jmarmorstein@...: Mon, 6 Oct 2008
06:30:38 -0700Subject: [Tri RATS] David Glover's workouts show instant results
:-)




Doing a local 6k cross country race the week after my Savageman & Chesapeakeman
double is barely Kunkelian (maybe it's a Kunkel-ette), but I had fun for two
reasons:1) David Glover had recommended I do some sustained, low cadence/low
gear efforts on the bike in preparation for IMFL. So, Friday evening I went out
to the one flat stretch of road in town and did a 10 mile time trial, keeping my
cadence at about 70 rpm's, and cursing David the whole time. I wondered if David
remembered what spindly little legs I have...these legs are made for spinning,
not mashing. But I had faith he could help me find my untapped power. 2) so,
come the cross country race the next morning, I lined up next to two young guys
talking smack about their college conference meets and figured the race was
theirs--I wasn't going to have much in me the week after an Ironman and twelve
hours after the bike time trial. But these youngsters were all bluster and were
fading badly over the last mile of the challenging course. So, digging deep, I
thought about the untapped power lurking in my legs, and overtook them to win
the race. David is a genius :-) . Hope everyone's weekend was as fun as
mine.--Jack






[Non-text portions of this message have been removed]

david glover IS a genius.

i had never done a triathlon until august 2007 when i signed up for
irongirl. although i panicked in the swim, (for those who wonder - yes -  you
can
backstroke an entire 1/2 mile) i loved it.
i talked to david about my swim panic and he gave me some good advice and
encouragement.   next was reston 2007.  i finished that as well  and no panic.
so - i thought - why not an ironman?  of course most of my friends  thought i
was insane (in fairness -  there could be other reasons they  think that in
addition to my desire to complete an ironman).  so  - i asked david if he
thought i could do it.  he was tremendously  encouraging and told me if i was
willing to put the work into it - i could do  it.
so - under david's guidance - my third triathlon was eagleman 2008 (it was  a
tad warm) and then coeur d'alene ironman.  it was an awesome experience  and
one i will remember forever. i could not have done it without david's
mentoring and advice.

donna r.



In a message dated 10/6/2008 9:31:04 A.M. Eastern Daylight Time,
jmarmorstein@... writes:




Doing a local 6k cross country race the week after my Savageman &
Chesapeakeman double is barely Kunkelian (maybe it's a Kunkel-ette) 
Chesapeakeman
double is barely

1) David Glover had recommended I do some  sustained, low cadence/low gear
efforts on the bike in preparation for IMFL.  So, Friday evening I went out to
the one flat stretch of road in town and did  a 10 mile time trial, keeping my
cadence at about 70 rpm's, and cursing David  the whole time. I wondered if
David remembered what spindly little legs I  have...these legs are made for
spinning, not mashing. But I had faith he could  help me find my untapped power.

2) so, come the cross country race the  next morning, I lined up next to two
young guys talking smack about their  college conference meets and figured the
race was theirs--I wasn't going to  have much in me the week after an Ironman
and twelve hours after the bike time  trial. But these youngsters were all
bluster and were fading badly over the  last mile of the challenging course. So,
digging deep, I thought about the  untapped power lurking in my legs, and
overtook them to win the race. David is  a genius :-) .

Hope everyone's weekend was as fun as  mine.

--Jack







**************New MapQuest Local shows what's happening at your destination.
Dining, Movies, Events, News & more. Try it out!
(http://local.mapquest.com/?ncid=emlcntnew00000001)


[Non-text portions of this message have been removed]

Doing a local 6k cross country race the week after my Savageman & Chesapeakeman
double is barely Kunkelian (maybe it's a Kunkel-ette), but I had fun for two
reasons:

1) David Glover had recommended I do some sustained, low cadence/low gear
efforts on the bike in preparation for IMFL.  So, Friday evening I went out to
the one flat stretch of road in town and did a 10 mile time trial, keeping my
cadence at about 70 rpm's, and cursing David the whole time.  I wondered if
David remembered what spindly little legs I have...these legs are made for
spinning, not mashing.  But I had faith he could help me find my untapped power.

2) so, come the cross country race the next morning, I lined up next to two
young guys talking smack about their college conference meets and figured  the
race was theirs--I wasn't going to have much in me the week after an Ironman and
twelve hours after the bike time trial.  But these youngsters were all bluster
and were fading badly over the last mile of the challenging course.  So, digging
deep, I thought about the untapped power lurking in my legs, and overtook them
to win the race.  David is a genius :-) .

Hope everyone's weekend was as fun as mine.

--Jack

Kevin, this is really impressive to see that you raced every single
week, 7 weeks in a row, finishing with a IM and a podium.
Well done!
Fabrice

--- In trirats@yahoogroups.com, Kevin Kunkel <racereports@...> wrote:
>
> Racer: Kevin Kunkel
> Race: ChesapeakeMan
> Date: Saturday, September 27, 2008
> Location: Cambridge, MD
> Race Type: Triathlon - Ironman
> Age Group: Male 35 - 39
> Time: 10:08:44
> Overall Place: 2 / 136
> URL: http://www.trirats.net/view_result.php?racerid=2296
> Comment: ChesapeakeMan "ChessyMan" 2008 Race Report
>
> --------------
> Race Report:
>
> ChesapeakeMan "ChessyMan" 2008 Race Report
>
> The "Kunkelian Quest" and Pre-race
>
> By now most of you have heard about the craziness that is the Kunkelian
> Quest.  For those whop don't know it was essentially 7 weeks in a
row of
> racing consisting of 5 int'l distance triathlons with a couple Ironmans
> thrown in for good measure.  Was it the smartest thing to do?  Probably
> not.  Would it possibly reveal something substantive both mentally and
> physically to me as an endurance athlete?  Most likely.  Having just
> completed the "quest," I managed to PR at most of these races.
That's not
> what you'd expect going into races where you're either tired and/or not
> tapered.  I think this is more a result of diligent and dedicated
training
> over the last 6-9 months where I was incorporating prudent
well-structured
> workouts, not the craziness of racing every week.
>
> Unlike last season where everything came up roses and exceeded my
> greatest expectations, this season has been kind of like the stock
market
> of late:  lots of peaks and valleys and as volatile as nitro glycerin.
>
> Race Day
>
> Race morning was pretty eventful.  As my friend and fellow racer Eric
> Dempster like to call me "Drama."  I was certainly living up to the
name
> today.  With the new swim course we had to take our run bags over to
T2 at
> the high school in the morning.  I thought perfect, now Kevin Shaw can
> help me put the RATS tent up in the morning.  Little did I know then
that
> the tent would serve as a warming for all racers to make their turn and
> serve as the official aid station at the turnaround.  The tent went up
> quick and we were off to Great Marsh Park.  There were a lot of people
> simply being dropped off there which caused a little bit of traffic.
  As I
> walked toward my bike in transition I realized that I left one of my
water
> bottles (the most important one with concentrated Hammer Sustained
Energy)
> at the hotel.  The wife headed back as I got everything else ready.
  As I
> was about to put on my wetsuit I stopped by to say some encouraging
words
> to Kevin Shaw when he informed me that his bike bag was missing.  He
was
> rightfully panicking a bit.  In the interest of keeping participants
bike
> bags dry overnight they took them off the rack.  Problem, they never
put
> them back.  As we headed into the water the wife showed up with the
bottle
> and they found Kevin's bike bag.  Tension eased right before we start,
> right?  Wrong.  At that moment the skies opened up and poured.  What
else
> can go wrong?  I'm sorry, that was the pessimist talking, what other
> challenges can be thrown my way today? ;-)
>
> Swim (1:13:22, 33rd of 136)
>
> The moment I entered the water the heavens opened up and poured.
Due to
> the rain and the limited light at 6:55AM in late September left a very
> fuzzy line of gray between the water and sky horizon.  It was in water,
> two-loop triangle course.  Essentially it was a two-loop Eagleman
course
> but this time in Hannock Bay which is the other side of the Great Marsh
> Park peninsula.  Apparently this is where they held Eagleman prior to
> Vigo's directing of the race.  The feeling was that the bay is rather
> shallow and protected from the chop and current of the river.  This is
> rather unfortunate this year because the usual point to point course
this
> year would have been with the current.  This happened the first year of
> the race with swim times in the low 40s and most going under an
hour.  I
> could have used that early break.  The feeling was that this would
be the
> fairest and safest alternative: possibly?  The two loops were done
> clockwise; which meant that when coming back to the start finish
you'd be
> swimming 700-800 meters each loop against the current nearer the
middle of
> the river.  This is where is made a good race time difficult.  With the
> rain, wind, and current there was a good couple feet of chop.  It
seemed
> to take me twice as long on this stretch as it did going out.  This
only
> got worse on the second loop.  Even still at the end of the first
loop I
> managed to glance at my watch and I was at 32.  I thought great,
I'll have
> a sub 1:05 swim and with a wetsuit I felt that's about where I should
> swim.  Remember, of the 5 Ironmans I've competed, this was only my
second
> that was wetsuit legal.  The other being this vary race two years ago
> which was my first Ironman.
>
> As I mentioned earlier the second loop was even choppier.  I didn't
feel
> like I was fatiguing but I was suffering a little getting thrown
around a
> lot.  In conclusion, if the swim had been done counter clockwise I
think I
> definitely would have gone 5-8 minutes faster.  Regardless, an ironman
> isn't supposed to be easy.  It's supposed to challenge you and this
swim
> certainly lived up to that billing.  A look at other swimmers times
bears
> out that this was a rather tough swim.  The fastest swimmer was also
the
> youngest competitor who happens to be a top swimmer at Georgetown
Prep.
> He only went 56 which tells you this was a rather slow swim course.  I
> finished in the top ¼ of swimmers which is OK.  I had been finishing in
> the top 1/6 at other races during the season which means I still
have more
> work to do.
>
> T1 (2:54, 13th of 136)
>
> Now that the race is in its 5th year, and the Aquavelo has more
> competitors than the full ChessyMan, Vigo needs to give some serious
> consideration at making the changing tent larger.  Granted coming in at
> 1:13 means it's going to be crowded, but not only could I not get a
chair,
> I couldn't even find a place on the floor to peel my wetsuit and get
into
> my bike clothes.  I ended up going over by the door to get changed.
>
> Usually I leave my shoes and helmet and such on the bike to save
time but
> since it was pouring rain I left all this in the bag.  It probably
added a
> good :30-:45 seconds to my time.  Oh well.
>
> Bike (5:04:06, 2nd of 136)
>
> Now on to my specialty, the bike, I was very much looking forward to
this
> ride.  I like to put out a consistent effort.  A flat course lends
itself
> to this perfectly.  There can often be wind which can act as surrogate
> hills.  I've raced Eagleman now 4 times and Chessyman for the second
time
> so I know the course well.  The plan is to try and stay aero as long as
> possible and put out consistent power.  In the first 20 miles things
felt
> every easy and relaxed.  I was averaging over 24 mph when I wanted to
> average 22.5 mph for the race.  Things were going perfectly.  I
managed to
> see how many people were in front of me and by how much.  I saw that
> Glover had about 10 minutes on me which was pretty much expected.
It was
> hard to tell exactly who I was racing against because even though there
> were more than 400 people registered, only about 150 were doing the
full
> ChessyMan with the rest participating in the Aquavelo.  Once we turned
> around at the out and back it began to rain which it did for
probably half
> the race.  Once we made that out and back turn my speed dropped to
20-21
> mph so I knew there was some wind involved.  Not much but enough to
alter
> speed a little.  Also when it rained it seemed that with the exact same
> effort a minute earlier I was suddenly going a whole 1 mph slower
once it
> started raining.  I'd like to see the low speed wind tunnels test the
> effect of rain on aerodynamics.  I'm guessing that the air is
heavier and
> denser during rain which makes the air more resistant and causes more
> drag.  It's unscientific I know but these squalls would come and go all
> day.  It would go from no rain at all to pouring.  Each time my speed
> would fall off by 1-2 mph each time.  This began to get quite
frustrating
> but I figured everyone has to deal with it.   Near the end of the first
> loop (10-15 miles to go) you come to the most beautiful part of the
> Blackwater Nature Preserve.  It is here where I found the 1+ miles of
> water on the road.  On the first loop it was more an annoyance than
> anything.  I would speed up to 22-25 only to coast through 40-50 meter
> puddles that were 4-6" inches deep which would slow me to about
13-15 mph.
>  Your speed would fall off and the entire bike would be soaked but you
> just took it in stride and enjoyed one of your few opportunities to get
> out of the aero position and stretch.  It was somewhat frustrating
because
> it was this portion of the course two years ago where I put on my best
> time due to being a good solid tail wind.  Once out of the puddles I
> managed to get into a good rhythm back to the high school at mile 65
and
> blasted through not even slowing for special needs.
>
> On the second lap we had more of the same but some longer stretches of
> sustained raining.  I was already beginning to think of the puddle
> crossings being worse.  One of the guys I was leapfrogging with on the
> bike from Brazil got a flat.  I fly by him knowing that I really
couldn't
> offer any assistance since he was racing on tubulars and I was on
> clinchers.   I really had no idea where I stood in the race but by
now I
> figured I must be in the top 5 of those doing the full ChessyMan.  The
> rain stopped before I got to the submerged road.  Good thing for me
> because there was much more water to account for.  This time instead of
> being able to coast through the flooded areas there was more than a
mile
> that was completely submerged.  Now the water was between 6-12", I
> couldn't simply coast through any longer.  I had to pedal through.
This
> time each time on the down stroke of the pedal my foot would be
completely
> submerged.  The water came up to the BB and the axels of my wheels.   I
> was something like I've never seen before.  I'm not a mountain biker
was I
> was starting to feel like one.  Here I could only manage to average
about
> 10-12 mph which really hurt because two years ago I was going at 25+
mph
> here.  I would say that the water single handedly cost me my sub 5 hour
> bike.  Oh well.
>
> With about 2-3 miles to go I finally came up on Dave Glover.  I
couldn't
> believe it.  Never did I think I'd ever pass Dave Glover—the legend.
  He
> was having a pretty bad day with a flat and a crash.  He also hasn't
been
> training much so it only goes to prove that even the best need to put
> their time in.  The whole day on the bike I never really looked down
at my
> watch but I could see that the 5 hour window had passed.  I felt
just like
> I did on exiting the swim—a little disappointed.  I'm usually able
to hit
> my goal times.
>
> As for my nutrition, lots of people ask me about my nutrition strategy,
> especially when on the bike.  I'm an all fluids kind of guy.  I do not
> have a cast iron stomach so I have to be careful what I put in it
during
> times of great or lengthy exertion.  I managed to start with about 700
> calories (6 scoops) of concentrated Hammer Sustained Energy and two 6
> serving Hammer Gel flasks, that totals about 1780 calories consumed
very
> 15 minutes over 5 hours = 356 cal/per hour.  I only took water from aid
> stations to wash down the SE and gels.  Unlike at IM Louisville I was
> feeling much better on the GI front.  I wouldn't say I was excellent
but I
> certainly wasn't feeling bloated and nauseous.
>
> T2 (2:42, 16th of 136)
>
> I had a little bit of trouble getting my wet feet out of my soaked
shoes
> so I couldn't perform my normal flying dismount.  I took a real safe
and
> casual approach knowing full well that Glover was right on my heels.
  My
> only other complaint about the race comes again at the transitions.
  This
> time at T2 there was plenty of room in the tent—as there should be
> considering Dave and I were the only ones in there since we were in 3rd
> and 4th position, but the asphalt in the parking lot is like jagged
rocks.
>  Maybe it's because my feet were so pruned from being submerged in
water
> but it was excruciatingly painful to jog the 30-40 ft. into
transition.  I
> hope Vigo puts a rug there in the future.  That would help a ton.
Lastly,
> I sat down a good 15-20 seconds before Glover entered the tent but
he had
> his shoes and socks on before I could blink.  I guess 25 Ironmans and
> countless other triathlons prepare you for lightening fast transitions.
>
> Run (3:45:43, 5th of 136)
>
> I exited with Glover and felt great, probably the best I've ever felt
> starting a run.  Glover and I started to have a conversation as if
we were
> out on a training run.  We talked about races and relationships—just
about
> anything to pass the time.   I thought this would be a good strategy
for a
> couple reasons.  First, it would keep me relaxed and loose and help
keep
> any anxiety at bay.  And second, it would keep me from going out too
fast
> since I was feeling so good.  We managed to take splits just about the
> whole first lap and they were all sub-8.  I was worried that I might be
> going too fast but heck I was conversational the whole time.  On the
> second and third loops I still felt good.  Yes I was getting a little
> tired as the miles went by but the excellent volunteers at the aid
> stations and seeing my son and family hand me fluids at every
turnaround
> buoyed my spirits.  At the end of the first loop Dave fell off the pace
> and was just going to take it easy.  It was only here did I start to
> realize I'm still in 2nd place and the guy in 3rd is only ever so
slowing
> catching me.  I thought I'd be able to hold him off but he managed to
> catch me at about 22 miles.  That was rough but I was confident with my
> pace.  And as for that, I was starting to get a little confused.  Vigo
> changed the course slightly so there were two sets of mile markers
out on
> the course and it was tough to know which were the right ones.  I
really
> didn't know my pace but I certainly felt like I was running faster than
> any previous Ironman run.  Only after the finish when I saw my
results did
> I realize that I must have really slowed down or the course was
long.  I
> never walked.  I felt like I ran consistently the whole time.  I
never had
> any excruciating leg or GI issues.  I felt like I was on cruise control
> the whole time.
>
> With about 5 miles to go Craig Ellis was out on the course trying to
> cheer me up and push me forward.  He said you can still go sub 10.
This
> was the first time I started doing mental calculations.  I noticed
for me
> to go sub 10 I would have to run 5 miles a little under 8.  I doubted I
> could do this but I thought at least I'll be close.  It was about this
> same time I got passed.  Speaking of Craig, he and Todd Stuckey were
all
> over the course that day.  They were driving all over the place.
Not to
> mention all the other competitors I knew doing the race.  You had both
> Brent Miller and Kevin Shaw doing their first Ironmnas.  It was awesome
> getting to see them a bunch of times on the out and backs.  A lot of
> people are turned off by this race because of the 3 loop course.  I
have
> to tell you it's one of the races greatest strengths.  Everybody
know the
> run is the toughest part of the race where you need all the morale
support
> you can get.  It was great to sound off with all these folks and not to
> mention how good it is for all your friends and families who can follow
> along with your day.  You think your day is long; it's really long for
> them.
>
> Back to the end of the race, with about a little over a mile to go I
knew
> I wasn't going to break 10 so I grabbed a cup of chicken broth at
the last
> aid station which I did 2 years ago at my first Ironman.  I looked
for the
> lights of the stadium which was easy to see in the somber gray sky.  I
> managed to see the family one last time; they took a short cut so they
> could see me finish.  Kurtis tried to run with me.  After about 100
meters
> he told me I was running too fast.
>
> I really picked up the pace once on the track and sprinted for the
> finish.  Even though I didn't break 10 hours which was the goal, I
had a
> 10 minute PR on a day with very tough conditions and I managed to
podium.
> Not too bad.  It leaves a much better taste in my mouth than did
> Louisville.   The guy who passed me finished in 10:05 with a 3:32
> marathon.  That's about the pace I hoped to run.  Had I done that I
would
> have been second and sub-10.  Last year at IM-Loo I ran a 3:35 is much
> tougher and hotter conditions.  This is another area I'm going to work
> extra in the off-season.  Dave Cascio has got me inspired to really
work
> on my run again.
>
> Finish (10:08:44, 2nd Overall of 136)
>
> After the race I hung out under the RATS tent and saw a lot of my
friends
> finish.  At about the 11 hour mark I finally made it over to the high
> school to take a shower and a nice 30 minutes massage.  You won't
get that
> at an "M" dot Ironman!  I felt much better after this race than just
about
> any before.  I hung around to see Kevin Shaw finish.  He seemed pretty
> happy with his maiden journey into Ironman.  He's already signed up
to do
> IM Louisville with me next year.  That a boy!   Brent Miller finished
> right along with Dave Glover just under 11 hours.  He had to get
back home
> so I picked up his AG award the best day, wouldn't you know it, 2nd
in the
> 35-39AG, that's the exact same award I got two years ago!  We capped
off
> the night with dinner at the Portside restaurant where the wife and I
> managed to put down a pitcher.  Ahhh the life.
>
> Conclusion & Commentary
>
> In analyzing this race, my expectations were completely thrown out the
> window.  The bike which I felt was pretty weak during the time I was
> racing was probably one of my best of the three disciplines.  While the
> run I thought went spectacularly well was actually my second slowest
ever,
> and probably my weakest leg of the day—for me that is ;-).  It was like
> the results were not the proper feedback from how I felt I did.
This was
> a very peculiar race in that sense.
>
> I'd like to thank Vigo for another great race.  I would have liked to
> swim the original course but you can't get everything you want.  I feel
> pretty confident that if I had I would have broken 10 hours by swimming
> around 10 minutes faster than my 1:13.  I still have some mixed feeling
> about my performance but as the days go on it gives me more fire to
come
> back and break that elusive 10 hour barrier next year.  I'll take
all the
> self-induced motivation I can get.  I also want to thank Dave Cascio
and
> Kevin Shaw for training with me.  Lastly, I want to thank my wife and
> family for standing by me all those long training sessions when I
wasn't
> around.  Without you guys there's no way I could have raced as well
as I
> did.  A heartfelt I love you to you all.
>

Racer: Richard Gendron
Race: Giant Acorn
Date: Saturday, October 4, 2008
Location: Bumpass, VA
Race Type: Triathlon - Sprint
Age Group: Male 40 - 44
Time: 1:11:12
Overall Place: 36 / 339
Age Group Place: 8 / 44
URL: http://www.trirats.net/view_result.php?racerid=2011
Comment: Finishing Well

--------------
Race Report:

Pre-Race

When I signed up for Giant Acorn, I thought it would be a good way to end
the season. At 1.5k-20k-5k it's relatively short even for a sprint. I was
hoping to run this one easy and then slide into off-season training.  Now,
much to my surprise, I find myself within reach of a third place finish in
the overall AG standings. Dario Tirado, assuming he finishes on Saturday,
will zip from about 10th place up to 2nd, and way beyond anyone's reach -
way to go Dario ! I am currently in 4th, about 4:00 minutes behind the
second place (who is not racing) and roughly 2:00 behind fourth place Matt
Hoy, who is racing. There is one other below me, Mike Liegh, who is racing
and could catch me, but its a fairly big gap from my math.

After Luray, I figured the table out, and turned my end of season party
into a serious event - upgraded it to an A race. Since GA has a short bike
race, I've spent the last 6 weeks losing weight and running hard and
often, against doctors advice. On the bike I will be relying on the long
hard bike season rather than recent interval training. If recent training
runs are indication, I will not be running defensively for this one, but
still give up about 2 minutes to the AG tete du course. I am hoping that
Dario and I are in the same vicinity during the run - I will use him as
motivation.

Course
The swim course is around a small peninsula.  Swimmers are never more
then 100 yards from land. Good for fans, but I can't imagine its any fun
to watch the swim. 300 yards out, turn right, 150 yards across, turn
right, 300 yards back - nice warm nuclear reactor warmed water of about 74
deg. Bike course is a Banana Pancake flat single loop with only one turn
that you can't pedal through - actually you could with the perfect line
and no skrit on the street, but traffic and skrit kinda nixed that for me.
I think I could have stayed big ring the whole time, but played it
conservatively on the one little roller at around mile 9. Run course loses
the bananas and is just plain ol flat and mostly shaded.  I like it. Oh,
and there is only a very small roller out of transition, nothing of note.


Pre-race
Given the short distance, I thought warm up was key, but did not focus on
it properly.  I got to the race late so started warm up a bit later than I
wanted. Got 25 min on the bike and 500 yards in the water. Feeling good
but not great.  In retrospect, I should have hit the water with more
purpose.

Swim 15:45 (16/44, 108/339)
So I lost my Full wetsuit at Kinetic this year, actually grabbed someone
else's, returned it to him later, but never recovered mine. I was
determined to get through the season without one. I was one click away
from ordering a De Soto from the west coast last week, but did not click.
Huge on-click mistake.  I was one of only about 5 swimmers without full
wetsuit, despite the warm water. Normally I would not mention it, but the
swim was so crowded and we smashed into the Women's 30-39 wave after about
200 yards. With all the steering through traffic, I kept losing body
position - the extra buoyancy really would have helped, especially with
the 8 lbs less of body fat I was carrying in this race. I also decided to
wear a cycling skinsuit, figuring the sleeves would help with the slight
chill in the air. I learned that even short-sleeved skinsuits have
significant drag in the armpits, and It hurt my time.  Net result, I came
out of the water at least a minute back of where I should have been.

T1 1:07 (1/44,13/339)
No Wetsuit, I better damn well be 1st in T1

Bike 31.25, 24.1 mph (Tied for 1/44, tied for 5/339)
Man I like Lake Anna for Biking. I was not as warm as I wanted and I
forgot to check the lower strap of my shoes before the race. As a result,
I could not lock down the bottom strap of my shoes. I quickly wrote it off
and tried to find a rhythm. I had to play cat and mouse with a younger
rider early on and was pissed at all the blocking, despite my screams of
"Bike left" and "Move right" - fuel for the fire.  It took about 1.5
miles, but then I found a rich vein of hurt and mined it hard. I quickly
lost my cat.  For most of the time after that, I was quite alone. I
focused on cranking up the reading on the suffer meter, which really
started to sing "Brazilian Carnival" around half way through the leg.
Power numbers are not great, but I must have been nice and aero to squeeze
all that speed out of it. I did sit up and drop the big ring once to get
up a short steep roller. Top 10 bike leg makes me happy, especially in
this large a field. Would like to see my cadence numbers higher next year.
  Geek data:

Full Bike Leg (Forgot to activate PT until 2 minutes passed)
	 Duration:   29:54
	 Work:       395 kJ
	 TSS:        51.1 (intensity factor 1.013)
	 Norm Power: 227
	 VI:         1.03
	 Pw:HR:       2.21%
	 Pa:HR:       2.08%
	 Distance:   12.03 mi
		 Min Max Avg
	 Power:        0 651 220  watts
	 Heart Rate:   161 174 169  bpm
	 Cadence:      42 166 86  rpm
	 Speed:        15.3 34.7 24.1  mph
	 Pace          1:44 3:56 2:29  min/mi
	 Hub Torque:   0 194 63  lb-in
	 Crank Torque: 0 674 221  lb-in



Peak 20min (227 watts)To get rid of transition issues:
	 Duration:   20:01
	 Work:       273 kJ
	 TSS:        35.1 (intensity factor 1.025)
	 Norm Power: 230
	 VI:         1.01
	 Pw:HR:       4.46%
	 Pa:HR:       -8.75%
	 Distance:   8.072 mi
		 Min Max Avg
	 Power:        0 651 227  watts
	 Heart Rate:   165 174 169  bpm
	 Cadence:      55 122 89  rpm
	 Speed:        15.3 34.7 24.2  mph
	 Pace          1:44 3:56 2:29  min/mi
	 Hub Torque:   0 194 65  lb-in
	 Crank Torque: 0 674 221  lb-in



T2 :56, (8/44, 51/339)
Socks seem to be worth the extra 10 seconds

Run, 22:01, about 7:10 pace. (13/44, 81/339)
This is now my postsurgical PR for a 5K with or without a swim and a
bike. I did see Dario just before the turnaround, he was heading the other
way. Not much of note except that Bill Wightman (43) passed me with about
.5miles to go .... no way, not today, I will not give up a place. when it
happened, I was trying to decide when to start a kick - NOW.  I sat on
Bill's shoulder and just hoped he would lead me out for a sprint finish.
He tried hard to shake me and my stomach was protesting, but the rubber
band held. As soon as we hit the grass, I kicked it hard and crossed a
good 6 seconds ahead of Bill. We both sucked air and grabbed our knees for
about 3 minute, gave up our chips to the chip gods and and gave each other
a victory embrace.

Fitting finish to a good race.
Dario did Rats proud by taking 3rd in a stacked AG field.

Priority for off season - Increase LT power on the Bike, Get a 2 piece
wetsuit that fits, Continue to build the run as long as the knees hold up.
Swim faster, rather then more.

VTS
Ratio to Top 5 .9116
Race Weight - .92
VTS Score .8387

Comment - Matt Hoy beat me by about :45 seconds so he deserves his finish
above me in the overall in more ways than one.  Mike Leigh beat us both (2
full minutes over me), but, by my math, will finish behind me in VTS. All
three of us pushed the current second place behind us and Dario replaced
him, So I held onto 4th spot, and Matt gets the last podium spot - well
deserved.

Hey RATs,

Is anyone out there interested in a Total Immersion swim clinic? There
is one coming to Towson, MD on Oct 25 and 26. Shannon and I will be
attending. I have had a few discussions with Terry Laughlin (founder
of TI). He is probably going to become a regular writer for Tri-DC. As
a gesture of good will to our readership, he is extending a 10% off
discount (friend rate) to anyone who knows us. All you have to do is
registrer and metion Tri-DC or our names to get the discounted rate
(no we don't get anything in return except having some friends in the
class with us).

More info is here: http://www.totalimmersion.net/index.html

Hope to see you there!

Dan


[Non-text portions of this message have been removed]

Hey Rats,

For those of you racing at Kona ( or if you know anyone racing),
please contact me off list. Shannon and I are Kona-bound and are
working on the 2nd annual Tri-DC Kona Report. I would like to make
sure I get some photos and get some quotes for the article.

Thanks,

Dan

I have finished my race report with pictures.  For those who are interested you
can see it at www.ktkva.blogspot.com

KK

[Non-text portions of this message have been removed]

Racer: Kevin Kunkel
Race: ChesapeakeMan
Date: Saturday, September 27, 2008
Location: Cambridge, MD
Race Type: Triathlon - Ironman
Age Group: Male 35 - 39
Time: 10:08:44
Overall Place: 2 / 136
URL: http://www.trirats.net/view_result.php?racerid=2296
Comment: ChesapeakeMan “ChessyMan” 2008 Race Report

--------------
Race Report:

ChesapeakeMan “ChessyMan” 2008 Race Report

The “Kunkelian Quest” and Pre-race

By now most of you have heard about the craziness that is the Kunkelian
Quest.  For those whop don’t know it was essentially 7 weeks in a row of
racing consisting of 5 int’l distance triathlons with a couple Ironmans
thrown in for good measure.  Was it the smartest thing to do?  Probably
not.  Would it possibly reveal something substantive both mentally and
physically to me as an endurance athlete?  Most likely.  Having just
completed the “quest,” I managed to PR at most of these races.  That’s not
what you’d expect going into races where you’re either tired and/or not
tapered.  I think this is more a result of diligent and dedicated training
over the last 6-9 months where I was incorporating prudent well-structured
workouts, not the craziness of racing every week.

Unlike last season where everything came up roses and exceeded my
greatest expectations, this season has been kind of like the stock market
of late:  lots of peaks and valleys and as volatile as nitro glycerin.

Race Day

Race morning was pretty eventful.  As my friend and fellow racer Eric
Dempster like to call me “Drama.”  I was certainly living up to the name
today.  With the new swim course we had to take our run bags over to T2 at
the high school in the morning.  I thought perfect, now Kevin Shaw can
help me put the RATS tent up in the morning.  Little did I know then that
the tent would serve as a warming for all racers to make their turn and
serve as the official aid station at the turnaround.  The tent went up
quick and we were off to Great Marsh Park.  There were a lot of people
simply being dropped off there which caused a little bit of traffic.  As I
walked toward my bike in transition I realized that I left one of my water
bottles (the most important one with concentrated Hammer Sustained Energy)
at the hotel.  The wife headed back as I got everything else ready.  As I
was about to put on my wetsuit I stopped by to say some encouraging words
to Kevin Shaw when he informed me that his bike bag was missing.  He was
rightfully panicking a bit.  In the interest of keeping participants bike
bags dry overnight they took them off the rack.  Problem, they never put
them back.  As we headed into the water the wife showed up with the bottle
and they found Kevin’s bike bag.  Tension eased right before we start,
right?  Wrong.  At that moment the skies opened up and poured.  What else
can go wrong?  I’m sorry, that was the pessimist talking, what other
challenges can be thrown my way today? ;-)

Swim (1:13:22, 33rd of 136)

The moment I entered the water the heavens opened up and poured.  Due to
the rain and the limited light at 6:55AM in late September left a very
fuzzy line of gray between the water and sky horizon.  It was in water,
two-loop triangle course.  Essentially it was a two-loop Eagleman course
but this time in Hannock Bay which is the other side of the Great Marsh
Park peninsula.  Apparently this is where they held Eagleman prior to
Vigo’s directing of the race.  The feeling was that the bay is rather
shallow and protected from the chop and current of the river.  This is
rather unfortunate this year because the usual point to point course this
year would have been with the current.  This happened the first year of
the race with swim times in the low 40s and most going under an hour.  I
could have used that early break.  The feeling was that this would be the
fairest and safest alternative: possibly?  The two loops were done
clockwise; which meant that when coming back to the start finish you’d be
swimming 700-800 meters each loop against the current nearer the middle of
the river.  This is where is made a good race time difficult.  With the
rain, wind, and current there was a good couple feet of chop.  It seemed
to take me twice as long on this stretch as it did going out.  This only
got worse on the second loop.  Even still at the end of the first loop I
managed to glance at my watch and I was at 32.  I thought great, I’ll have
a sub 1:05 swim and with a wetsuit I felt that’s about where I should
swim.  Remember, of the 5 Ironmans I’ve competed, this was only my second
that was wetsuit legal.  The other being this vary race two years ago
which was my first Ironman.

As I mentioned earlier the second loop was even choppier.  I didn’t feel
like I was fatiguing but I was suffering a little getting thrown around a
lot.  In conclusion, if the swim had been done counter clockwise I think I
definitely would have gone 5-8 minutes faster.  Regardless, an ironman
isn’t supposed to be easy.  It’s supposed to challenge you and this swim
certainly lived up to that billing.  A look at other swimmers times bears
out that this was a rather tough swim.  The fastest swimmer was also the
youngest competitor who happens to be a top swimmer at Georgetown Prep.
He only went 56 which tells you this was a rather slow swim course.  I
finished in the top ¼ of swimmers which is OK.  I had been finishing in
the top 1/6 at other races during the season which means I still have more
work to do.

T1 (2:54, 13th of 136)

Now that the race is in its 5th year, and the Aquavelo has more
competitors than the full ChessyMan, Vigo needs to give some serious
consideration at making the changing tent larger.  Granted coming in at
1:13 means it’s going to be crowded, but not only could I not get a chair,
I couldn’t even find a place on the floor to peel my wetsuit and get into
my bike clothes.  I ended up going over by the door to get changed.

Usually I leave my shoes and helmet and such on the bike to save time but
since it was pouring rain I left all this in the bag.  It probably added a
good :30-:45 seconds to my time.  Oh well.

Bike (5:04:06, 2nd of 136)

Now on to my specialty, the bike, I was very much looking forward to this
ride.  I like to put out a consistent effort.  A flat course lends itself
to this perfectly.  There can often be wind which can act as surrogate
hills.  I’ve raced Eagleman now 4 times and Chessyman for the second time
so I know the course well.  The plan is to try and stay aero as long as
possible and put out consistent power.  In the first 20 miles things felt
every easy and relaxed.  I was averaging over 24 mph when I wanted to
average 22.5 mph for the race.  Things were going perfectly.  I managed to
see how many people were in front of me and by how much.  I saw that
Glover had about 10 minutes on me which was pretty much expected.  It was
hard to tell exactly who I was racing against because even though there
were more than 400 people registered, only about 150 were doing the full
ChessyMan with the rest participating in the Aquavelo.  Once we turned
around at the out and back it began to rain which it did for probably half
the race.  Once we made that out and back turn my speed dropped to 20-21
mph so I knew there was some wind involved.  Not much but enough to alter
speed a little.  Also when it rained it seemed that with the exact same
effort a minute earlier I was suddenly going a whole 1 mph slower once it
started raining.  I’d like to see the low speed wind tunnels test the
effect of rain on aerodynamics.  I’m guessing that the air is heavier and
denser during rain which makes the air more resistant and causes more
drag.  It’s unscientific I know but these squalls would come and go all
day.  It would go from no rain at all to pouring.  Each time my speed
would fall off by 1-2 mph each time.  This began to get quite frustrating
but I figured everyone has to deal with it.   Near the end of the first
loop (10-15 miles to go) you come to the most beautiful part of the
Blackwater Nature Preserve.  It is here where I found the 1+ miles of
water on the road.  On the first loop it was more an annoyance than
anything.  I would speed up to 22-25 only to coast through 40-50 meter
puddles that were 4-6” inches deep which would slow me to about 13-15 mph.
  Your speed would fall off and the entire bike would be soaked but you
just took it in stride and enjoyed one of your few opportunities to get
out of the aero position and stretch.  It was somewhat frustrating because
it was this portion of the course two years ago where I put on my best
time due to being a good solid tail wind.  Once out of the puddles I
managed to get into a good rhythm back to the high school at mile 65 and
blasted through not even slowing for special needs.

On the second lap we had more of the same but some longer stretches of
sustained raining.  I was already beginning to think of the puddle
crossings being worse.  One of the guys I was leapfrogging with on the
bike from Brazil got a flat.  I fly by him knowing that I really couldn’t
offer any assistance since he was racing on tubulars and I was on
clinchers.   I really had no idea where I stood in the race but by now I
figured I must be in the top 5 of those doing the full ChessyMan.  The
rain stopped before I got to the submerged road.  Good thing for me
because there was much more water to account for.  This time instead of
being able to coast through the flooded areas there was more than a mile
that was completely submerged.  Now the water was between 6-12”, I
couldn’t simply coast through any longer.  I had to pedal through.  This
time each time on the down stroke of the pedal my foot would be completely
submerged.  The water came up to the BB and the axels of my wheels.   I
was something like I’ve never seen before.  I’m not a mountain biker was I
was starting to feel like one.  Here I could only manage to average about
10-12 mph which really hurt because two years ago I was going at 25+ mph
here.  I would say that the water single handedly cost me my sub 5 hour
bike.  Oh well.

With about 2-3 miles to go I finally came up on Dave Glover.  I couldn’t
believe it.  Never did I think I’d ever pass Dave Glover—the legend.  He
was having a pretty bad day with a flat and a crash.  He also hasn’t been
training much so it only goes to prove that even the best need to put
their time in.  The whole day on the bike I never really looked down at my
watch but I could see that the 5 hour window had passed.  I felt just like
I did on exiting the swim—a little disappointed.  I’m usually able to hit
my goal times.

As for my nutrition, lots of people ask me about my nutrition strategy,
especially when on the bike.  I’m an all fluids kind of guy.  I do not
have a cast iron stomach so I have to be careful what I put in it during
times of great or lengthy exertion.  I managed to start with about 700
calories (6 scoops) of concentrated Hammer Sustained Energy and two 6
serving Hammer Gel flasks, that totals about 1780 calories consumed very
15 minutes over 5 hours = 356 cal/per hour.  I only took water from aid
stations to wash down the SE and gels.  Unlike at IM Louisville I was
feeling much better on the GI front.  I wouldn’t say I was excellent but I
certainly wasn’t feeling bloated and nauseous.

T2 (2:42, 16th of 136)

I had a little bit of trouble getting my wet feet out of my soaked shoes
so I couldn’t perform my normal flying dismount.  I took a real safe and
casual approach knowing full well that Glover was right on my heels.  My
only other complaint about the race comes again at the transitions.  This
time at T2 there was plenty of room in the tent—as there should be
considering Dave and I were the only ones in there since we were in 3rd
and 4th position, but the asphalt in the parking lot is like jagged rocks.
  Maybe it’s because my feet were so pruned from being submerged in water
but it was excruciatingly painful to jog the 30-40 ft. into transition.  I
hope Vigo puts a rug there in the future.  That would help a ton.  Lastly,
I sat down a good 15-20 seconds before Glover entered the tent but he had
his shoes and socks on before I could blink.  I guess 25 Ironmans and
countless other triathlons prepare you for lightening fast transitions.

Run (3:45:43, 5th of 136)

I exited with Glover and felt great, probably the best I’ve ever felt
starting a run.  Glover and I started to have a conversation as if we were
out on a training run.  We talked about races and relationships—just about
anything to pass the time.   I thought this would be a good strategy for a
couple reasons.  First, it would keep me relaxed and loose and help keep
any anxiety at bay.  And second, it would keep me from going out too fast
since I was feeling so good.  We managed to take splits just about the
whole first lap and they were all sub-8.  I was worried that I might be
going too fast but heck I was conversational the whole time.  On the
second and third loops I still felt good.  Yes I was getting a little
tired as the miles went by but the excellent volunteers at the aid
stations and seeing my son and family hand me fluids at every turnaround
buoyed my spirits.  At the end of the first loop Dave fell off the pace
and was just going to take it easy.  It was only here did I start to
realize I’m still in 2nd place and the guy in 3rd is only ever so slowing
catching me.  I thought I’d be able to hold him off but he managed to
catch me at about 22 miles.  That was rough but I was confident with my
pace.  And as for that, I was starting to get a little confused.  Vigo
changed the course slightly so there were two sets of mile markers out on
the course and it was tough to know which were the right ones.  I really
didn’t know my pace but I certainly felt like I was running faster than
any previous Ironman run.  Only after the finish when I saw my results did
I realize that I must have really slowed down or the course was long.  I
never walked.  I felt like I ran consistently the whole time.  I never had
any excruciating leg or GI issues.  I felt like I was on cruise control
the whole time.

With about 5 miles to go Craig Ellis was out on the course trying to
cheer me up and push me forward.  He said you can still go sub 10.  This
was the first time I started doing mental calculations.  I noticed for me
to go sub 10 I would have to run 5 miles a little under 8.  I doubted I
could do this but I thought at least I’ll be close.  It was about this
same time I got passed.  Speaking of Craig, he and Todd Stuckey were all
over the course that day.  They were driving all over the place.  Not to
mention all the other competitors I knew doing the race.  You had both
Brent Miller and Kevin Shaw doing their first Ironmnas.  It was awesome
getting to see them a bunch of times on the out and backs.  A lot of
people are turned off by this race because of the 3 loop course.  I have
to tell you it’s one of the races greatest strengths.  Everybody know the
run is the toughest part of the race where you need all the morale support
you can get.  It was great to sound off with all these folks and not to
mention how good it is for all your friends and families who can follow
along with your day.  You think your day is long; it’s really long for
them.

Back to the end of the race, with about a little over a mile to go I knew
I wasn’t going to break 10 so I grabbed a cup of chicken broth at the last
aid station which I did 2 years ago at my first Ironman.  I looked for the
lights of the stadium which was easy to see in the somber gray sky.  I
managed to see the family one last time; they took a short cut so they
could see me finish.  Kurtis tried to run with me.  After about 100 meters
he told me I was running too fast.

I really picked up the pace once on the track and sprinted for the
finish.  Even though I didn’t break 10 hours which was the goal, I had a
10 minute PR on a day with very tough conditions and I managed to podium.
Not too bad.  It leaves a much better taste in my mouth than did
Louisville.   The guy who passed me finished in 10:05 with a 3:32
marathon.  That’s about the pace I hoped to run.  Had I done that I would
have been second and sub-10.  Last year at IM-Loo I ran a 3:35 is much
tougher and hotter conditions.  This is another area I’m going to work
extra in the off-season.  Dave Cascio has got me inspired to really work
on my run again.

Finish (10:08:44, 2nd Overall of 136)

After the race I hung out under the RATS tent and saw a lot of my friends
finish.  At about the 11 hour mark I finally made it over to the high
school to take a shower and a nice 30 minutes massage.  You won’t get that
at an “M” dot Ironman!  I felt much better after this race than just about
any before.  I hung around to see Kevin Shaw finish.  He seemed pretty
happy with his maiden journey into Ironman.  He’s already signed up to do
IM Louisville with me next year.  That a boy!   Brent Miller finished
right along with Dave Glover just under 11 hours.  He had to get back home
so I picked up his AG award the best day, wouldn’t you know it, 2nd in the
35-39AG, that’s the exact same award I got two years ago!  We capped off
the night with dinner at the Portside restaurant where the wife and I
managed to put down a pitcher.  Ahhh the life.

Conclusion & Commentary

In analyzing this race, my expectations were completely thrown out the
window.  The bike which I felt was pretty weak during the time I was
racing was probably one of my best of the three disciplines.  While the
run I thought went spectacularly well was actually my second slowest ever,
and probably my weakest leg of the day—for me that is ;-).  It was like
the results were not the proper feedback from how I felt I did.  This was
a very peculiar race in that sense.

I’d like to thank Vigo for another great race.  I would have liked to
swim the original course but you can’t get everything you want.  I feel
pretty confident that if I had I would have broken 10 hours by swimming
around 10 minutes faster than my 1:13.  I still have some mixed feeling
about my performance but as the days go on it gives me more fire to come
back and break that elusive 10 hour barrier next year.  I’ll take all the
self-induced motivation I can get.  I also want to thank Dave Cascio and
Kevin Shaw for training with me.  Lastly, I want to thank my wife and
family for standing by me all those long training sessions when I wasn’t
around.  Without you guys there’s no way I could have raced as well as I
did.  A heartfelt I love you to you all.

Hi Jack,

It was great to see you at C-Man this past weekend.  You were running
very smoothly when you glided past me.  :)  I apologize for
forgetting mention you in my race report - being able to crank out a
3:30 marathon in an IM the week after SavageMan is quite a feat!

Some great thoughts / questions below - having done 25 IM races, I'm
happy to share my thoughts.

Cheers,
David Glover
david@...
www.enduranceworks.net


> The volume of training was becoming onerous, and I wanted to have
fun...that's what it's all about, right?

*** Yes "FUN" is important if you're in this for the long haul. For
me, I'm racing in my first adventure race this weekend to try
something different.


> So, here's what I'm wondering as a ponder the data from the
previous two weekends and try to wrap it into my IMFL strategy: How
much faster can I go if I'm properly tapered?  Did I do well in C'man
because I went out so conservatively?

*** Perhaps.  Perhaps not.  That's where the experience from both
training and racing comes in.  If I want a PR in an IM, I have to
flirt with the razor edge of going too hard.


> 1) for the first few hours on the bike, my heart rate would
occasionally spike (from an average of 130 bpm up to 185+).  It did
this when I went into aero position.  If I put my arms back on the
drops, my hr would almost instantly dive back down to 130-ish.  I
wondered if it was just a problem the the Garmin...when it said I was
at 190 bpm, I wasn't breathing hard and my effort felt just as
easy/aerobic as ever.  Has anyone had this happen with their Garmin?
I wondered if putting my arms together compressed something, but it
feels comfortable and doesn't feel like my breathing is constricted
at all (it's not a very aggressive aero position, on a run-of-the-
mill roadbike).  During the second half of the bike, my hr wouldn't
spike, even in aero position.

**** I don't use a Garmin, but I do use a Polar HRM.  I find that my
heart rate is artificically inflated at the start of the bike perhaps
due to anxiety but calms down after 30 minutes or so.  Anything
electrical and wireless is subject to breaking and interference.  My
recommendation: learn to race by feel.  It takes time to develop but
I raced with no watch, HRM or bike computer at Roth and Vineman last
year - Roth was an 8:51 PR and Vineman was a win.


> 2) Any recommendations for a few key bike workouts?  I want to push
my bike harder without killing my running legs.  Should  I focus on a
few more long rides (75+ miles)? interval work? more bricks?  Some
data: I averaged 17.3 mph on the bike at C'man (a few delays b/c of
mechanical issues, but only a few minutes); my marathon split was
3:34.  If I hadn't done SavageMan the week before, could I ride at 18
mph and still pull off a 3:30 (or even 3:20) marathon? What workouts
would get me there?

**** For an IM on a flat course like ChesapeakeMan, long, big gear
efforts (Z3 / Z4) at a lower rpm (65-75 rpm) will make all the
difference in developing sustainable power.  Start gradually with 5-
10 minute efforts and build up to 60 minutes two weeks before the
event. Using my own race at ChesapeakMan as an example, I had the
power through the first half of the bike but couldn't sustain because
I had not done the long, big gear eforts - contrast that with even
splits at Roth last year. Also, hire a good IM coach.  :)

No worries Richard

I pointed it out tongue in cheek. I enjoyed the read and he makes some
good points...for an elitist cyclist that is ;-)




--- In trirats@yahoogroups.com, "Richard Gendron" <rggendro@...> wrote:
>
> Sorry Jeroen and Everyone - I skimmed this part.
>

>

Sorry Jeroen and Everyone - I skimmed this part.

Despite the Fratboy attitude that Jeroen quotes below, there is some
good stuff in there.
For the record, If Obi-Wan controlled his saber like the typical CAT 4
racer controls his bike,
not sure he would have all his fingers and toes.


On Wed, Oct 1, 2008 at 4:41 PM, jeroen_vanek <jeroen_vanek@...> wrote:
> --- In trirats@yahoogroups.com, "Richard Gendron" <rggendro@...> wrote:
>>
>> Good series on prparing for bike racing:
>>
>> http://www.gamjams.net/2008/09/so-you-think-yo.html
>>
>
> good read...right up to this part ;-) :
>
> "Simply having a huge motor and being able to pound out high tempo for
> a long time is what triathletes do. Cyclists answer to a higher
> calling, exemplifying Jedi-like control of their bike, country club
> worthy etiquette (except, you know, for the package adjusting,
> swearing and blowing farmer hankies on one another), F1 worthy
> mechanical skills and freakish strength and endurance."
>
>

--- In trirats@yahoogroups.com, "Richard Gendron" <rggendro@...> wrote:
>
> Good series on prparing for bike racing:
>
> http://www.gamjams.net/2008/09/so-you-think-yo.html
>

good read...right up to this part ;-) :

"Simply having a huge motor and being able to pound out high tempo for
a long time is what triathletes do.  Cyclists answer to a higher
calling, exemplifying Jedi-like control of their bike, country club
worthy etiquette (except, you know, for the package adjusting,
swearing and blowing farmer hankies on one another), F1 worthy
mechanical skills and freakish strength and endurance."

Welcome Brett!  Speaking of jerseys, I'm taking orders right now!  Make sure you
get your's in.  For those who have already ordered I will be compiling the final
list in the next week.  Your check won't be cashed until the order is finalized.
For the rest of you, get you orders in to me ASAP.

short sleeve cycling jereseys are $70
sleeveless tri jerseys are $58
tri shorts are $46
one piece tri-suits are $75With Regards,Kevin T. Kunkel2043 Golf Course
DriveReston, VA 20191(571) 201-8161 home(571) 214-4187 mobile(503) 218-9593 efax



To: trirats@...: brettmail@...: Wed, 1 Oct 2008
15:03:25 +0000Subject: [Tri RATS] Finally joined




Well, after almost a year of lurking around the group and seeing the RATS at all
my races I actually joined. Who knows, maybe it's the spiffy jerseys, but I like
y'all as people and triathletes so I'm committed now.I may not have a jersey for
the remainder of my season (either the Great Floridian or SilverMan) but I'll
race as a RAT.Thanks everyone who has answered my questions at races, pushed me,
and for all the great answers to questions I've pondered on this list.Brett






[Non-text portions of this message have been removed]

Good series on prparing for bike racing:

http://www.gamjams.net/2008/09/so-you-think-yo.html

Well, after almost a year of lurking around the group and seeing the
RATS at all my races I actually joined.  Who knows, maybe it's the
spiffy jerseys, but I like y'all as people and triathletes so I'm
committed now.

I may not have a jersey for the remainder of my season (either the
Great Floridian or SilverMan) but I'll race as a RAT.

Thanks everyone who has answered my questions at races, pushed me, and
for all the great answers to questions I've pondered on this list.

Brett