Perspective - Courtesy of REBECCA BROWN

john - fun race reports!

no worries on the swim. chances are the water will be like glass that early in the morning. just stay clear of the packs in front and the slow confused stragglers in back and you will be fine. the two loops actually go by pretty fast and the convention center on shore is a handy site device on the leg out if you are a right side breather. the only caution is to beware of the rising sun that will hit your eyes off the water on the second leg. it was literally blinding both years, but is not as bad on the second loop when the sun is a touch higher. just be prepared and find some feet to follow.

as for the bike - i just broke it down and took it one segment at a time. up the lollipop stick, around the loop, stop for special needs bag, around the loop again and back down the lollipop. enjoy it. you may never get or want to do it again. my motto was always that the best race is one that is enjoyed, not one that is endured in misery - especially ironman. your first ironman is a once in a lifetime experience so don't ruin it by passing the miles counting calories, cadence, and racers passed. remember how lucky you are to be doing what you are doing and don't wish it away.

the run is tough no matter what, but taking care of yourself on the bike will help. just remember that once you are off the bike there is nothing that can stop you from finishing ironman. you will feel bad at times, but i promise it will pass and that the discomfort will ebb and flow. once you've got those running shoes on there is no reason in the world that you will not finish even if you need to walk, rest, refuel, weep or whatever. just keep moving forward. the finish is amazing!

wish i could be there to see it!

Racine Results

Swim: 39:24

T1: 3:43

Bike: 3:05:22 (18.1)

T2: 2:19

Run: 1:50:51 (8:28)
TOTAL TIME: 5:41:39

NOTES TO LUC...

I headed your advice and stuck to the gameplan in Racine. While I feel that I could have posted a better time by going faster at points in the race, I truly believe that I raced smartly and am hopeful that this is going to pay off in Madison when it really counts.

My swim time was acceptable, however, I am not pleased that my heart rate jumped so high at the start of the race. It was choppy for me and I could not get a significant amount of open space. This was good practice for IM. I was able to settle down a bit once I hit the first marker and felt strong at the end of the race - like I could keep going. I don't know that I would have wanted to do another 1.2 miles but I felt stronger at the end then I did at the start.

The bike was very interesting for me. I maintained a heart rate of 121-128 throughout. I felt like I could have gone much faster for the first two hours but stayed within my zone and allowed literally a ton of riders to pass me - at one point a peloton passed me on the left!!! Instead of keeping up with them I raced my own race. I executed the nutrition plan that we worked on (see attached). I felt very solid for the first half of the ride as if it was easy but definitely labored more on the second half. I was ready to get off of the bike by mile 50. This is a little concerning to me - remember, I have not done any century rides this year and am questioning whether I have put in enough time in the saddle to get me through IM Moo. My biking time consistently seems to be much slower than everyone else. Let me know your thoughts on this. The other issue for me on the bike was a mental one. I spent so much time thinking about heart rate, cadence and nutrition that I was not just out there, enjoying the scenery. I know that this is practice but I am going to have to relax a little bit in the next race. I was consumed with when I was going to take my next sip/shot/bar that I was not enjoying the ride as much as I think I should have.

My run was great. I averaged 148 beats per minute and felt that I had plenty of energy. I felt like I could have pushed the heart rate up to 160 but stayed where you instructed. If I feel half this good on the run in Madison then I will have a tremendous race.

Overall, I am pleased. I know that the tendency in IM is to go out too hard on the bike and that did not happen to me - I stayed within my zone despite the fact that I felt like I could go faster/harder. Again, I am the most concerned with my biking. In terms of my overall nutrition -I got everything down and it stayed down. Could I double that for IM???? I don't know. My time in Racine in 2007 was very comparable to my time in 2006 despite all of the training/coaching. However, I feel that I learned a tremendous amount by racing this way. Tell me what I need to do in order to get through the bike in Madison - that (along with nutrition) remains my number one concern.

Racine Analysis - A "Dr. Cragg" Race Report

Analysis of the weekend courtesy of Dr. Bill Cragg...

On the menu Sunday morning, served up by notable chef of Sidney St. Café, Kevin Nashan (et al.) was a bit of “Humble Pie” for Team St. Louis. The Ghisallo Boys (led by 24 year old Peter B) dropped under the un-heard of 5:00 hour mark. I guess there is something else to shoot for beyond just finishing. Well done for their inaugural Racine Race. Judges question the very “similar” bike times of Mr. Corky Miller and Mr. Kevin Nashan. I am sure they are aware of the draft rules…lol. Nashan proves that good food (and may I remind the rest of you…beer the night before), doesn’t hurt any triathlete. I am switching over to their training schedule next year unless I see (first hand) Rosenthal eat a piece of cheese pizza (with the cheese still on it) and drink a beer. I’m going back to the Clydesdale Rankings where I belong. The several comments made to me about my weight is making me feel as I have joined the “Manorexia” club.

Surprise, surprise...look who showed up for the race this year! Dr. Noda made his debut at Racine putting in an amazing effort. Looks like all that secret training paid off for this Japanese native. Coincidentally, he credits his performance to the dis-use of his Lipitor medications that allegedly caused cramping in previous races. The drug labs initial reports show slight increase traces of EPO and other enhancement drugs. Seems as if this cardiothoracic surgeon has some “other” extracurricular activities (other than training a lot for someone that is supposed to work a lot, golfing a lot and taking multiple naps). Rumor is that Strassner has applied to medical school. Nice job Dr. Noda. He ripped off an impressive 5:29. Due to his penalty, a 3 minute time add-on for discarding a banana peel outside of the marked areas while going through an aid station, Seiichi finished 2 minutes BEHIND Rosenthal instead of 1 minute in front of him. I don’t know if he voted for Gore in 2002 but lets be friendlier to the environment. Is there a coincidence that Rosenthal and Noda also shared a hotel room together? Hmmm, getting awfully cozy aren’t they?

Rosenthal came back to Racine with a “green light” from coach Luc and put his plan together for an impressive 5:27 and a PR (20 minutes faster than 2006). Luc’s analysis of TR’s workouts was “…great, keep it up…excellent job…” The question remains…”can this guy be caught” in Madison. How will he hold up on the long course. “Gill” had an impressive 37 minute swim under mild water conditions on Sunday.

John “Stress-ner” ,as deemed by the Ghisallo Guys, proved paying a coach and listening to his advice could pay off to be the smartest plan yet. Sticking to his coach’s philosophy John raced an intelligent day through the course finishing in a comfortable PR time and having more fuel in the tank to continue. Madison could prove breakable by this guy if he keeps it up. He didn’t give into temptations of peers or an “easy” course on race day and finished a respectable 5:41. By the way, his ride home was also in record time on Sun. 75 miles an hour with Bill leading was simply not enough. When given the chance he bumped it to 85mph. I guess there are only some places where he allows passing him up (ie the bike course).

Dr. Pepper and Bill proved that nutrition plans can help and they can hurt. Following his finish, Pep took to the floor of the recovery tent fighting back some illness and possible dehydration on his way to yet another impressive 5:35 finish. Doesn’t seem to be anything that can hold him back. He returned to Racine hoping to hold onto his championship performance from 2006. He also celebrated another birthday that weekend…coincidence??? The same cannot be said about Bill’s nutrition plan. 6-GUs, two Ogwalla bars, 4 scoops of Carb Pro, 6 bottles of fluids all went down during the bike leg. Approximately ½ GU, some miscellaneous fluids and “chunks” of Ogwalla bar were left somewhere around the Run portion’s 10 mile marker by way of reverse consumption, if you will. All was not lost that day as he finished with a somewhat respectable time. If Pep and Bill can work out the kinks on the nutrition plan, they could catch up with the rest quickly on the long course. Bill’s transition times weren’t too bad either except T-3. yes, T-3. This one was in Bloomington Illinois by way of a flat tire on the Explorer. Changed in under 30 minutes. NO help by Strassner who looked at Bill with a confused look on his face and asked…”can you change one of those too?” Not needed at that point, Strassner ventured back onto HWY 55 South and headed home to Suzy who had an evening spinning class to attend to. He did call Seiichi, trailing miles back to make sure he stopped to assist if need be...lol. Better hope for no flats in Madison my boy.

First timer, Fransisco Perez put together a great finish for his first half-distance finishing just over 6 hours. This anxiety laden racer was comforted by the fact that the calm water on Sunday morning was not going to be a repeat of the 2-3 foot swells from the day before. Last I checked the Phillipines are surrounded by water. Unfortunately, growing up in Canada during later years doesn’t encourage swimming in the cold temps of Toronto. He turned his 55 minute swim into a tough race by putting together a great bike and run following. Good job Doc!

Again, an amazing weekend was had by all. Everyone did great and remained healthy. The road to Ironman goes through Racine and was well traveled this past weekend. Place a check in the box next to this half-ironman, get some rest, and I look forward to seeing everyone back on the training plan this week.

DR. BILL

Swim Strong

Everything that I have read tells me that I need to embrace the swim. That is easier said then done but I am working toward that goal. Remember, if you click here then you will be able to access Luc's recommended swim workout under the Masters Swimming post from December.

Rocky Mountain High

Getting ready to head down the back side of Vail Pass as part of our 73 mile hilly ride.
Inspirational quote...If rising above the ordinary were easy, everyone would do it. It is only those exceptional athletes who train, sacrifice and relentlessly pursue their goals who are able to accomplish the Extraordinary. I will keep training and I know I’ll get there!!

Colorado Cross Training

The Colorado River provided us with some awesome cross training. No, we did not get the wetsuits out, but we did have a fantastic float trip down the river.

How great is this?

Taking it easy.

Julie Pepper takes charge of the boat.

Vail Pass

The back side of Vail Pass is absolutely outstanding....

This is much nicer than Forest Park!

The boys are loving the Colorado views.

You want hill training? You GOT IT!

Happy 4th Of July

We got some much needed advice from two-time Ironman, TOM STRINGER. He and Vicky joined us for a 4th of July BBQ. His advice - eat a cheeseburger and skip the turkey dogs that were on the grill. Gotta get the calories in baby!!!

Riding The Rockies

The miles per hour went down as the altitude went up!!! That said, this was awesome riding. We rode from Breckenridge to Copper and then headed up to the top of Vail Pass before turning around. We then went past the town of Breckenridge in the other direction in order to get our 56 miles in. Nothing like a little 5 mile run afterwards to zap us. This is ironman altitude training BABY!!!

It just doesn't get any better than this!

The Boys at the top of Vail Pass.

Heading down Vail Pass - the tough part is done.

On the way to Copper Mountain

Tipsy Chicken

Welcome to Breckenridge, Colorado!!! Nothing like running 10 miles in altitude - air, someone give me air. Heart rates are soaring in the mountains but we are all settled in. The weather is phenomenal. We have some great training days ahead of us. A few beer can chickens for dinner and we should be back ready to "rock and roll".