2014 Vineman 70.3

The Vineman event had a big highlight on it for me.  I really enjoy the course, I really enjoy wine and I really enjoy tough race fields.  Thus, the 2014 edition of this event was ticking all the boxes for me to get fired up.

This last block I focused a bit more effort on high intensity and as a result, packed in a few races to test the ‘fastness’.  It started with a strong win in Saskatoon, another very strong day at the XTERRA in Victoria and now for my third week, meant to be the coup de grace, I had 3/5ths of a very strong day.  I don’t have any regrets on how I raced in Vineman, I just know I did not have the run I felt I have built in the last few months. However like Tiger Woods said: "Winning is not always the barometer of getting better." I have consistently been at the front in races this year so it is clearly motivating. 

I would like to thank Marc Kelley for being a super amazing homestay and race sherpa.  I had the greatest support going into the race including an excellent tour of the course with Silvio, who works with the Cannondale pro men's team.  I like motorpacing on a strong wheel in the days before the race so all of this was lining up perfectly.  Thanks so much you guys.  Also thank you to Dave and Amy Latourette who make Vineman the pro spectacle it is.  Without their amazing support the pro field would not be as amazing as it is year after year so thanks so much guys.

The pro women's race is really changing. We have more and more strong women and thus the race is becoming more tactical. What is exciting for Canada is we have a lot of very strong cyclists and many of us are getting faster and faster on the run. Leading the charge is Heather Wurtele. For Worlds I think it will be very important for us to work hard to get up to the front. The draft rules are difficult- all the dropping back to stay within the rules slow everyone down and the legal distance is frankly, still drafting. So the front swimmers are legally working together and it will take some smart riding to get them. I felt that while I was in the group and unable to get away I was going slower. Racing has a lot more dynamics than you can see from an armchair. I think there needs to be some thought on what we are doing while we can't get away from each other to make sure that we at least continue to move forward as fast as possible!

I made a few errors on the day.  First is I did not look at how the swim buoys were laid out and did not know that they snaked along the river back and forth.  This made for lots of jostling and bumping.  Rachel was beside me at the start and I saw her head for the far right to go straight.  I should have followed.  Instead I got pushed, shoved and at one point, dropped!  OMG.  Anyways, I managed to catch back up by the turnaround and the pace was very comfortable so I just resigned myself to a fast bike as pulling the swim pack is always dumb. Plus I saw Mel Hauschildt in that group so I knew I would have strong company once we got out.

Onto the bike… the women’s field at Vineman was full of “uberbikers”.  A bunch of us are “fastest split” type of girls so it was not surprising that those of us out of the swim had a hard time getting away from each other.  I think I was a stronger climber than the other girls but I was riding a smaller cog.  This meant I was a pain in the ass on the flats because I was missing the one cog I needed and then would blast past uphill.  Or, I am just getting back to the old Mel who used to climb very fast.  I am hoping it was the latter but there is a consequence of the fabulously large 28 Shimano 11 speed cassette- you get some awesome gears to stay in big ring all day but you might miss the 11 one the downhills and one of the middle ones on the flats.  I found I was stuck between a cadence of 95 and 85 all day and all I wanted was 90 ish.  Still, I caught Rachel at the bigger Chalk Hill and we rode together to T2 with a small gap to Melissa.  Trek bikes in for 2nd and 3rd!

Meredith outswam us by 2:30 then rode 15 seconds faster so she was clear out in front all day.  Domination wire to wire.  Nice work Meredith!  I only know about the race for second place.

So out onto the run I felt so awesome.  That bike was the least taxing I have had all year, my legs were fresh and I was thinking this is the day I am going to run the 1:22 I have been training for.  I was so excited.  I went out, looked at my watch: 3:45/km.  Okay too fast.  Slow down.  Next mile 3:50/km  okay comfortable just settle in.  I settled in, eased past Rachel and Melissa ran by.  Faster than me but not so fast that I felt the breeze of her wake ripping my shirt off.   I decided to attach a visual bungee and keep to my pace.  But at about 4 miles I went from all good to legs turned off.  Not tired, not heart rate blowing to bits but guts exploding (more lady guts than stomach) and hips stuck.  Could not run.  6 long miles of not being able to run, pace dropped by more than 50 seconds per mile and I shuffled along.  Then at about 10 miles, legs unlocked a little, I pounded a bunch of Powergels and I brought the pace down 30 seconds per mile again to run it in at about 4 min/kms. 

vineman run

So other than the middle 6 miles of the run it was a fantastic race.  The best I could have hoped for would have been to duke it out with Rachel a bit closer so it almost met all my expectations and I am satisfied with that.  I don’t know if it was 3 races in a row making it a bit too much racing (my weakness is I would rather race than train) or whether it was just really bad timing of the month.  I haven’t ever nailed the exact wrong day before so this was a first with that.  Honestly, I think a lot of it was the latter because I had a big, fat, bloaty belly all day and I waddled a bit in the photos.  It wasn’t that pretty.  

So here we go for the last push of the season.  I am going to take some time to really build the engine for worlds, test it at Lake Stevens, then giver to represent all of my awesome sponsors and Canada in Mont Tremblant.  Somebody smack me if I try to add any more races please!  Thanks for reading and thanks for the awesome feedback on my Vineman soccer video.  The pro field is a great bunch of people and I appreciate them making my trip a lot of fun.  I like to win the fun-having contest at every event if I can J 

Thanks to Trek Bikes for the support, to Shimano Triathlon, Powerbar, Rudy Project, Bontrager, Champion System, Blueseventy, Powertap, USANA, Frontrunners Westshore and Trek Procity Racing Victoria.  

I may not have the supermagnum from Vineman, but La Crema was not the only winery I got to visit.  I spent an evening with my favorite winemaker, Chris Howell at Cain Vineyards.  It is always so interesting to talk with him and the view above the vines is spectacular.

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The view!

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Cain Five is a wonderful consolation prize to a double magnum of La Crema :)

Oh and have you seen it?

 

 

 

2014 XTERRA Victoria

The XTERRA event in Victoria grows every year.  It started as a little sprint event at Durrance Lake and has been steadily growing and attracting interest from further abroad year after year.  This year there were many racers from out of town and even out of country.  I participated in a pre race training clinic with Brent and Danelle which saw more than 20 keen triathletes pay to go ride with us (the money went to a cancer charity!) and I was amazed at how GREAT everyone could ride!  It was very fun.  It was also my only ride on a mountain bike before the race so I was happy to take some time to learn the lines again.

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The Halloween bag of Powerbar wafers is sent around the circle.  Brent is extra stoked to get some :)

So this is the main takeaway from this event for me.  I rode ZERO mountain bike miles leading up to this race for a variety of reasons but mostly because I have focused 100% of my attention on training for 70.3.  I will admit that having the race here in Victoria means that despite my lack of practice I do have loads of mileage in the trees here so it would not take much for me to become comfortable riding technical terrain again.  However, I rode awful in the singletrack.  I crashed no less than four times and I still rode a faster split than last year.   Fitness beats skills. 

It was very fun.  Highlights on the swim for me were sprinting to oblivion to the first buoy, dying completely, and rallying to catch back up to the group behind Brent.  I am fit for swimming.  There was a guy who kept stopping to swim breaststroke and I think he still stayed with my group though.  I don’t know how I feel about that.  I am feeling really great in my Blueseventy Helix wetsuit though.  Having switched to the new MS Women's size is making an absolute world of difference for me.  I am much more comfortable and fast in it.

XTERRA Swim fern

Second highlight was doing battle with Ironman legend Tom Evans.   It appears he is getting serious about his mountain biking because he was very fast in the trails this year.  I tried my hardest to crack him on the climbs but it just wasn’t happening.  I should have known he was in awesome shape when he held Brent for the swim.  Also a highlight for me was seeing the improvement in little Kate Button on her mountain bike.  I think the last time I rode was with her and Brent (winter) and we came up to this steep little drop thing which I was like, hmmm, maybe not today and I walked down.  Shortly after I finished wrapping my purse in my spokes she plowed through it on her beat up old hard tail.  So proud of you Buttons!

Third highlight was setting the fastest run split on a super steep and technical run course.  I am sure Danelle could have run faster if she hadn’t just taken a little injury break due to a calf strain but I am still going to feel good about running fast this weekend.   I am hoping she will train more with me so I can try to run like her in Maui.  Staying within seven minutes of Brent on a technical (not my strength) and very steep (also not my strength) and long in time duration course (more time to lose time) is solid.  Looking back at where I have been in XTERRA I would regularly lose more than 10 minutes to the men on the run.  This is good.

podium xterra victoriaRacing in Victoria is legit with very fast athletes on the line.  Leis for the Mcwinners ;)

 

I really appreciate all the local volunteers and Human Powered Racing for putting on this event.  Monique you are a star!    Thanks to Sandy Wilson from Arbutus Physio for being onsite to take care of athlete’s post race niggles – including mine! Thanks to the Trek ProCity boys Bill, Troy and Mitch for being on hand to take care of anyone’s last minute mechanical stress and for feeding the hordes barbeque after the race.   Great job to Troy and Erin Glazier from Chek News for crushing the team relay in the Sprint event.  

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Woodie's triathlon debut

Glazier has become quite the triathlete under the tutelage of Ironman legend Jasper Blake.  Thanks to Sean Cunningham and Jasper for providing the event’s entertainment.  And thanks to the event sponsors http://www.xterravictoria.ca/sponsors/ for making it all happen.  Nourish was the meeting spot where a group of us enjoyed some post race sustenance (so good!) . 

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Seriously amazing food.

Congratulations to all who earned their spots in Maui and I look forward to seeing you all there J  Thanks to all of my sponsors who indulge in my versatile schedule which has now seen a win over the half distance, Olympic distance and now XTERRA.  I would like to try to win a mountain bike race now.  That will have to wait because I don’t think it will happen if I don’t brush up on my skills a little.

A shoutout to the SCUD ambassador at the race, Rob Bourguigion.  It is nice that XTERRA remembers such a passionate proponent of XTERRA racing and the lifestyle.  Scott Scudamore touched all the lives of everyone who races XTERRA.

scud pic 

Thanks Trek, Bontrager, Shimano, Powerbar, Blueseventy, Champion System, Rudy Project, Powertap and USANA.  Also thanks so much to my Victoria supporters Synergy Health Management, Frontrunners Westshore and Wiink2.  Congrats to FR Westshore owner Nick Walker for punching his ticket to XTERRA Worlds on a fancy Trek Superfly.  Looks like I have added a training partner in September!   

2014 Saskatoon 5150 - I won another race!

The Subaru West Triathlon series is a group of events that were recently acquired by WTC.  This year the Victoria event was an IM 70.3 event and the Saskatoon Olympic distance race I took part in this weekend was categorized a 5150.  The difference for this race was that a time handicap was established between the pro men and women and an additional prize purse was allotted to the first PERSON across the line.  I was planning/hoping this to be a girl’s year.

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Interview props for the TSN coverage

The time gap proved to be generous (16 minutes) but only because the course conditions could not have suited me better (and because I had an astonishingly good race).  Although I got semi-smoked in the swim by both Alison Hooper and Alex Coates, in incredibly choppy conditions (windy lake swims are my swimming Achilles heel) the deficit was erased within 10 kilometers thanks to the gusting wind blowing us all over the road.  These conditions are right in my wheelhouse.  Riding fast on a flat and windy course is a breeze on a Trek Speed Concept (the most aero triathlon bike) with fast Bontrager Aeolus wheels and Shimano Di2, my rocketship, along with the proven fastest aero helmet from Rudy Project, the Wing57. I even put the handy magnetic tail on the back of it to maximize my hole-in-the-wind-punching ability and honestly, it was fantastic.   I felt like a marvel of aerodynamic invention and my aero position established by Nes at Studeo DNA is becoming more and more comfortable for me which is reflected in my splits.  

Racing ITU speedsters is always challenging as their superior high end can often trump the strength of a long course athlete.  However, I have been working very, very hard on high end in recent weeks to try to make my 70.3 pace more impressive so I was ready to do battle.  I blasted through the bike course had a solid gap off the bike despite following the lead car off course instead of following the well-marked and very well marshalled course to T2 (DOH!!).  What’s another precious few seconds, right?   I am a rookie of being the very first PERSON…..

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Another Trek fastest trip back to transition... this time first person overall!

This photo was taken by a volunteer named Heather Smith who was volunteering since her friend raced the sprint event.  Thanks for the awesome photo Heather!

I was quite panicked for the first 5km of the run and felt concerned that the course was so going by very slowly for me.  I had expected flat and fast but when I got on it there was not much flat and many obstacles/switchbacks in my way of going fast.   However, even the superfast ITU boys ran 34 minutes so again, running by GPS splits is not better than running by feel.  Speedy Taylor Reid’s 34 minute run couldn’t make up enough time although it did earn him the top step in the men’s race.   Barry Shepley's group in Caledon is definitely making headway in the battle for producing Canadian triathlon talent.  In the last kilometer I was being cheeky and stopped to wait for the boys to see if I could just tease them within sight of the line but after a bit I decided it was better to just go ahead and win before I pull a hamstring and DNF or something dumb like that.  I am the oldest pro after all, s$&*t can happen!

So I say yay! for another win, for another very strong bike and for another strong run.  Yay! for the girls that we won the chase and yay! for long course dominating the ITU speedsters on this round.  Congrats to Alex for turning around a very stressful morning where she had no bike and earning second place and to Alison Hooper who ran very fast to take third spot.  Taylor beat Jeff Symonds out in the men’s event and Brent McMahon took third. 

Thank you very much to Paul Regensburg at for the invitation, thank you to Subaru Saskatoon for setting up Brent and I in a pimpin’ new Tribeca to go spin donuts in the fields in (not really) and thank you to the town of Saskatoon for the warm welcome, great volunteers, and beautiful course.  My first visit to Saskatoon was amazing.  Thank you!!

Thanks to Blueseventy for super fast wetsuits, goggles and speedsuits.  Thank you to Trek, Shimano, Powerbar, Rudy Project helmets and glasses, Powerbar and Bontrager for being my dream team and helping me rock out on the bike to win this race.   Thanks to Champion System for sweet looking custom kits. Thanks to Sci Con Travel Cases for getting me to Saskatoon.  Thanks  Synergy Wellness Management for keeping me healthy and Mindful Strides for bringing my run back in competition.  Thanks to Frontrunners Westshore, Saltstick, USANA, Procity Racing and Wiink2 for the continued support :)

 

 

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Goody bags for pros 

 

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My favorite vendor in the public market :)

 

2014 IM 70.3 Boise – I Won A Race!

It is the best feeling in the world running down the finish chute high fiving a massive group of people cheering for you.  It has been since March of 2012 that I got that feeling in a 70.3 event and it gets better every single time.  Thank you so much Boise! Taking the lead out of the water and never relinquishing it is a first ever for me and is a testament to the hard work we are doing down at our little pro swim club at Crystal.  Thanks so much to Clint Lien and lane four: James, Sara, Stevo, and Geoff.  You guys are the best!

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Photo from ironman.com

Wrestling the win away from the pro ladies in Boise took it out of me.  Liz Lyles is a phenomenal runner  so until the final stretch I was never sure I had it.  Sue Buse came from behind to run into third place with the best run of the day and my Blueseventy teammate Kate Bevilaqua set the pace for most of the swim to set up a Blueseventy 1-2 out of the water and she still held on for fourth on the day.  A very strong group of professional women rolled out at high noon to do battle on the day.

I was a bit more tactical this week on the swim.  After the start, I was trying to take the lead with Kate strongly keeping pace on my hip.  I made a few quick peeks behind us and saw we were towing the group, not unlike last week where I towed two girls, one on each hip.  Since Kate wasn’t interested in my feet, I chose to hop on hers.  Why make it easier for everyone behind us?  So I swam on her feet until someone kept surging up my side. I had no interest in a non Blueseventy athlete coming out of the water first, so in the final stretch I made sure it was a Blueseventy Helix across the line first.  This is when I took the lead.

Onto the bike, I was excited for a nice windy race.  I am riding with the new Rudy Project Wing57 helmet which is super aero but light and cool… no overheating brains in it.  I was riding the Bontrager Aeolus 9 that I had been riding in Hawaii which was perfect on the day in the never ending crosswind or blasting headwind.  I also raised the angle of my extensions on my Trek Speed Concept which improved my handling in cross winds and made me feel much stronger than last week.  Getting these little details ironed out takes a lot of riding, I have discovered.  I think you not only gain fitness from racing but you also get ‘race feel’ from racing.  That is why I am improving.  I definitely felt better on the bike than last week, so that is encouraging.  Even my Powertap files are improving week over week so it isn't just me thinking I am better - I have objective data to prove it.

I came into T2 alone but had no idea where the field was and I honestly never believe any splits out on course.  Thinking the run was pancake flat, I started out at 3:55/km pace because I am capable of 1:24 or less and wanted to run sub-1:24.  However, instantly I knew my split was not going to be in that range given how hard that pace was for legs that were relatively 'good'.  Sure enough, the MEN ran 1:18 so not looking and panicking about what my splits were was the right decision.

The first lap I only lost 25 seconds to Liz, a much stronger runner than I, so that was encouraging.  The second lap was very hard.  I don’t know if it was running second half marathon in 7 days fatigue or just hard bike-to-run garden variety fatigue, but the miles went by very slowly on the second lap.  I actually ate a world record’s worth of Powerbar Powergel for me, still falling short of what Brent can pound back, but three full gels on the run after six on the bike is amazing intake for me.  I held my losses to Liz to about a minute so that was a very good run for me- even if I grossly miscalculated the splits.  What I would say is using perceived effort when you are racing is a very important skill – don’t be a slave to your gadgets in training!

Running into the finish line and getting a high five from Brent who had also won was also pretty awesome.  We had a fun two weeks hanging out being training buddies.  I think his awesome work ethic rubbed off on me a little and thanks to him I had an excellent motorpacing session the day before the race that sparked my bike legs up nicely.  I need to match my schedule to his as riding together seems to work out well for me the day before the event.  I also have to thank Michael and Jenny Tobin, my XTERRA buddies, for not only being part of the organizing committee but also providing housing in the super athlete pied a terre at their place.  There was lots of inspiration for excellence there.

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Celebrating a job well done! Idaho Statesman photo.

Thanks to my sponsors Trek, Bontrager, Shimano, Powerbar, Powertap, Champion System, Rudy Project, Blueseventy wetsuits, Sci Con Travel Cases, Frontrunners Westshore, Synergy Wellness, Trek Procity Victoria, Wiink2, USANA, and Saltstick.   Congratulations to my Trek Factory Racing Jenny Fletcher in taking 6th a week after Alcatraz-solid effort!

 

I am so proud to fly the flag for all of you from the top of the box.  Thanks for the cheers!

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