Alcatraz Triathlon - course advice

Which bike? I rode the Trek without aero bars because I was too lazy to put them on... in fact I wasn't even sure if I would actually do anything but the swim since I had a cold/flu. Of course, I took all my gear to transition just in case I felt like riding/running... seeing my bike I figured what the hell, I could ride 18 miles at an easy pace... same decision process at T2... you get the picture... This year I will ride the Trek (w/ bars!) as it seems to make most sense for the course/hills. It's either uphill or downhill with only a couple of flat stretches. I reckon if you did a poll of the pro field you might get a 50/50 response on road vs. tri-bike set-up. I guess it depends if you're equally comfortable on both bikes. I tend to think I'm a stronger climber on the Trek, and the bike is lighter. I actually brought up the question with Chris last weekend and he advised the Trek without hesitation... hopefully you'll have the Seven by then?

As for the course... my course commentary sucks... I wish Bailey had written up Alcatraz... would be far more colorful... plus I have a crappy memory... but here goes.

Swim - there's a *mandatory* meeting the day before to disseminate information on the currents/sighting etc for the swim. I think you have less to worry about than me because I assume you'll just be following a lead kayak? They leave the amatuers to flail along at their own sweet pace. Don't forget the 3/4mile run from Crissy Field back to T1 at Marina Green... best to throw on a pair of sneakers for this so bring two pairs.

Bike - I'll add a few personal notes to GGTC course description - link below. It's an out & back course and it's basically uphill or downhill the entire way. Plus the roads are pretty bad/potholed! 18 miles with approx. 1900ft of climbing. The first mile or so out of transition is flat but then it's uphill or downhill until you reach the Great Highway at mile 6 or so. Gradient-wise, some of these inclines are 8% and above. Beware the hard right at mile 5. You transition from a sharp downhill to a sharp(ish) incline so if you're not careful it could get ugly - dropping a chain would be the big rookie mistake here. Big downhills with turns until you hit a short flat section along the Great Highway. Then you turn into Golden Gate Park and hit the moderate *rollers* of the park. This is a moderate recovery section of the course (though it's short so I'm not sure you get to recover at any point...). After the park you retrace your pedal strokes back along the Geat Highway and climb back past the Cliff House. I'm guessing the grade averages 7-8% and flattens out briefly as you turn left onto Camino del Mar and make the right onto Clement St which is very short but probably 15%+ grade. The climb back up to the Legion of Honor (past the golf course) is ~4-5%. Turn right at the Legion and it's downhill until mile 14 when you have another ~0.75 mile climb (~6%) to the top of Baker Beach. After that, it's downhill or flat all the way back to T2. I'll ride it in the next week or so, and if something springs to mind, I will let you know. You should definitely drive/ride the course on Friday/Saturday before the race because there are lots of twists and turns.

http://ggtc.org/alcatraz_bike.php

Run - Almost an out & back course. Long flat stretch out of transition. Mix of tarmac then packed dirt through Crissy Field. Must be 1.5 miles before hitting the stairs/very steep dirt section which leads you to the coastal trail. The steep section is short, 1/4 mile or so before levelling out (slight uphill) until you reach the GGB and are on the Coastal Trail. This is narrow (will make more of a difference for you on the return than on the way out!) and includes a short flight of wooden steps (~10-12 steps). Basically flat for ~ 1 mile until you reach the top of Baker Beach and then big downhill (the hill you just biked) to the beach. Run out and back along the sand for about 3/4 of a mile. This gets you to the famed *sand ladder*. You've seen it on TV, right? Basically two steps foward, one step back for 0.5mile. Most people walk the steepest section. Use the ropes. At the top, you'll retrace your steps back to Marina Green. ~0.25mile uphill to get you back onto the trail part, after which it will be downhill and then the flat 1.5mile Crissy Field section back to the finishing chute

There is No Easy Way by Chris Hauth

Here I go again. Traveling this past week has afforded me the opportunity to read, write a lot of notes and then of course gather these different inputs and combine them into some sort of squabble that might benefit all of us. I know it goes deep at times and thank you for enduring my rambling. BUT - It was also interesting that while I was reading two books (J. Krishnamurti, Think of These Things & The Perfect Mile by N. Bascomb) it seems some of you have been getting restless - both these books addressed some of the simple facts you are getting too analytical about in your training and racing. While it is that time of year where we start thinking more about our races and analyze our 'feeling', there are some Truths that we seem to accept more when races are far off on the horizon. Why is it that we start taking all our inputs, from heart rate to eating habits and break them into fragmented pieces that are supposed to tell us something - show us we are improving, give us a pat on the back and let us know we are strong, healthy and fit? Why do we not think of these data points in the fall or the off-season? Why do we need validation as we get closer to race day?

Because we fear the simplicity of this entire process. Some of you have heard me say in the past weeks "this is all so simple, so easy". Not easy in effort but easy in how this process works. Most of you then shake your heads and figure 'that's easy for him to say' or 'he is soo full of himself'. Well, I have written this comment before and it exemplifies the ultimate Truth to me and how simple it all is:

There is no easy way -- there are consequences to every action, if you define sport in terms of process, then the fact that the path is difficult is the whole point! All athletes have assets and liabilities -- the only path to true satisfaction is by striving to achieve 100% of our own personal potential. Whether we achieve anything in life is 100% our doing -- no coach can create success, the athlete is responsible.

There is no easy way -- I love that sentence. If it were easy, why do it? The reason most of you enjoy this endurance sport is because of the challenge of it as well as the lifestyle of being fit and on an almost permanent fitness 'high' - knowing one can go out and ride any mountain or a 100+ miles is a great feeling. But is is not easy, nor is it supposed to be. Life provides us with a natural filter, those that want to sacrifice and suffer for this privilege of fitness and those that don't. It is that simple: suffer and sacrifice gives us a reward.

There is no easy way -- Why do we look for a magic formula? Why do we question our training, our inputs, our results, our data points? Why do we wonder about strength vs. power, how one person is faster than someone else, why too hard is so disheartening and too easy is just not the right feeling? There is only one way - to just do it. It might seem boring, but it is that simple. Go out and consistently work the miles.

There is no easy way -- We all have our motivations, our reasons. These don't have to be crypto-religious reasons - for most of you it should be this simple: to cover ground fast. Not only to better than the next competitor, but better than yourself...That is the true simple nature of what this sport is - a challenge to cover ground faster than you did previously. While training is for many of us is a rite of purification, that feeling of it being a lifestyle because it feels so good, from it comes speed and strength. But training also needs to simulate racing - and racing is a rite of death; from it comes knowledge (Krishnanurti). While this sounds intense, this rite demands a certain amount of time spent precisely on the Red Line - where you are riding the edge and there is nothing but hurt, suffering and pain on the other side. It is a knowledge of this experience that will prepare us better for that race day. It is not easy to train/race on this Edge - but then again, if we can spend a significant time on it...well, you know that answer.

There is no easy way -- We all make our sacrifices but we also need to keep it simple. We are all athletes (and some of you really are!) with an absurdly difficult task. This daily toil is arduous; satisfying on the whole, but not the bounding, joyous, happy-day nature romp we read in magazines. We listen carefully (??!!) to our bodies and heed strange requests. We all know what the mystic-athletes, the joggers, the water-cooler triathletes and others of their ilk say. But we also know that their euphoric selves are generally nowhere to be seen on dark, rainy mornings - especially not on the early weekends. They primarily want to talk it, not do it.... Simple: the true athlete trains even when he does not feel like it, races when supposed to, without excuses and with nothing held back. One does not question strength and power, heart rate and zones - they just go out and do the miles, do the work, put their head down and remain within the process - there are consequences to every action - if done honorably and consistently those consequences are positive result in our own personal definition of positive.

And the simple Truth -- We all have to go out and do it. As Roger Bannister said (um 50 years ago yesterday) the Trial of Miles, Miles of Trials. The true competitive athlete, simmering in our own existential juices, we endure our melancholia the only way we know how: gently , together with those few others who endure/understand with us; yet sometimes very much alone. We have to do it. Just get through it with all we know how. Trial of Miles - they do add up, the hours of work, the cold, simple fact that our toil will result in a better race - but not guaranteed. Miles of Trials - there are ups and downs, days where things all fall into place and days where it is impossible to get our of bed or climb that hill fast, or work that interval as hard as you should, or h-a-n-g on to that wheel. Days where it all seems to fall apart and we see the lady in the lake or the wheel in front of us fade over the hill in front of us. You just gotta do it - it's that simple. There is no magic formula, there is no easy way...

And finally - take this tidbit of information from the book I just finished with you: The main point/difference in Krishnanurti's book is that he doesn't espouse any particular path, belief system or other dogma. His view is that there is a universal truth within us all - we simply need to quiet our mind for this truth to become apparent..... He also talks quite a bit about the only real truth being what we experience for ourselves and that it is not possible to follow anything, anyone, any creed to a truth... truth is a pathless land... get it? Simply put - there is no easy way, just our own.....

Word.

Chris

Saturday 1 May - Wildflower Long Course Triathlon

Calories - 1,000 during race, at least 3,000 post-race and let's not begin to count Sunday's ice-cream *treats* ; Alcohol units - 4 (two red wine and 1 *buttery nipple*) all post-race; Negative thoughts during the run - gazillion, if people heard my self-talk, I'd be committed to a mental institution; High temperature in Lockwood- 93F Event - 1.2mi swim, 55mi bike, 13.1mi run

7:50am - National Anthem singer is a *no-show*. Sing-a-long to an instrumental version... if only I knew the words... I'm clearly not yet ready for my citizenship test.
8:00am - Official start time of men's pro wave but the athletes are having trouble grasping the concept of the start line being on the concrete ramp rather than in the water.
8:02am - Close-up view of the men's start... more white-water that a Class V rapid! 9:17am - Wave 16, i.e. women's 30-34 gets underway... Lake San Antonio is balmy. Didn't even flinch when the water hit the bottom of the wetsuit zipper.
9:54am - Hurrah! Out of the water. Look at watch. 37minutes. Oh, no! But I can swim 2200yds in 32minutes in the pool! Why so slow?
10:04am - Riding 10% grades of Beach Hill, *Egg Beaters* passes me. Note to self that I'll be seeing her again. I feel icky, my quads are sore. Remind myself it's only mile 3.
11:18am - Somewhere along Jolon Road. Finally warmed up. Need to begin working the flatsthough I'm feeling nauseous? Clif bars are not very appealing right now but must eat! What to do?
11:23am - Pass Megan who yells that there are about a dozen W30-34 ahead of me. No
idea how she's keeping count because *body markings* seemed to have washed off in the lake but am cheered slightly by the fact that I'm moving through the field. Eat some Clif Bar. Hope I can keep it down.
12:07pm - Middle of the friggin' day and I'm climbing shadeless Nasty Grade... Bugger! But I'm riding the Trek and I have a 12-27 rear cassette. How hard can it be?
12:09pm - "Jordan Cantwell". Who's calling me? Turn head to look around.
Brian Finlay: "There are five W30-34 ahead of you, I've been keeping count
for you. Good luck".
12:15pm - Pass *Egg Beaters girl*... Told you so! But she's 26...
12:25pm - "Phipp, phipp, phipp..." What's that noise? Darn... rode over someone's helmet sticker and it is plastered on my front wheel.
12:26pm - "Phipp, phipp, phipp..." Dismount and carefully unpeel the sticker, which then sticks to my fingers. Unpeel sticker from fingers.
12:27pm - Remount.
12:49pm - Cruise into T2. Rack bike. Discover bag of gummy worms is now one single, molten jelly snake. Abandon the candy idea. Leave T2 with water bottle and Clif shots.
1:01pm - Mile 1 of the run. No women in sight... just guys. But everyone is walking? Why? It's *swim, bike, run* not *swim, bike, death march*. C'mon people.
1:19pm - Olympic Club cheering posse. Flanny hands me a capful of ice which I place into my cap. Is that an illegal assist? Never mind. Have not seen a course marshall all day.
1:21pm - Mile 3. I'm running 10 minute miles. This is not good... but I'm the only one running. That's good isn't it? Why won't the guys start running?
1:33pm - Naked water stop... naked girl with *freshman twenty* and *brazilian bikini
wax* tries to high 5 me. Eeuww.
1:45pm - Steep section of trail... now I'm walking and it feels good. I can walk all 13 miles can't I? Remind myself that I can't walk at Lake Placid so pick up the pace barely.
1:56pm - Mile 6. I'm running 11-12min/miles. This is terrible. Girl runs by me. She's
42...phew, not my age-group, but I'm being run down by 42 year olds! Develop new *aid station protocol* - cup of water on head, 3 gulps of Gatorade, cup of water with Clif shot. Feel much better. 2:12pm - Back in campground. Crowds cheering because I'm the only girl in sight. Somehow I've revived and I'm running 7min 30s pace. This is good! Where did it come from? GGTC and SFTri clubs start yelling my name. I'm moving! Yay!
2:20pm - Cruise by KKS cheering posse... Lots of noise. Hear Pete's voice call "Go JC" but am focused and continue running at this new-found pace.
2:36pm - Running uphill out of *the Pit* and see 32 year old girl ahead of me. I pass her but she picks up the pace and stays on my shoulder. "Just keep running your pace, Jordan."
2:37pm - 32 year old is breathing heavily and *drops off the back*. Pass JPM colleague, Seth Miller. Smile to self.
2:42pm - Steep run down Lynch Hill. I'm flying downhill and grimacing from the pain as the newly-formed blisters on the balls of my feet are being punctured. Ouch!
2:49pm - Cross finish line in 5hrs 35min 46s

Good enough for 5th place in my age-group, which at Wildflower merits a place on the podium. Even better news is that Natalie took 1st place in our age-group!

Jordan

Ralphs race report

Since Sandy wanted more detail than was included in my earlier top ten...

Saturday morning, we strided into the water... a balmy 63F with a slight chop as you got closer to the harbor exit. The gun went off and I thought I was moving pretty well. I was almost at the buoy that I thought was the turnaround just as a bunch of M40-44 guys caught me on the swim. I caught a bit of the draft, made the turn and started heading for home, only to be stopped in my tracks by a kayaker... we had turned too early. Ack! I raised my head and saw that there was another buoy. I backtracked and continued around the buoy and then set off back to the jetty. As I exited the water I saw 38+mins on my watch. How the f@#$! did that happen? I thought my swim was improving? How could I be so slow?

Oh well, at least I was back on dry land... and feeling fresh. Thankfully, for the next 2.5+ hours or so, it would be *all about the bike*. Never having seen or ridden the course, I was flying blind but a detailed course description on the "gordo forum" last week plus advice from Brent to *save a little bit* for the second half of the bike, was front and center in my mind. I spun easy for the first 10 or so miles, let my heart rate settle and my legs warm up. I was in wave 16 of 19 and the last female wave, so the course was BUSY by the time I got on the bike. It made for some very frustrating moments during the first 20 miles since the course included narrow stretches along bike paths. About 5 guys passed me from the M40-44 age group but for the most part I was sitting out on the left into a swirling headwind/tailwind (I couldn't keep track - seemed like the wind came from every direction), overtaking a constant stream of cyclists on my right. Thankfully, I've done enough races to know to holler *on your left* well in advance. As I zipped by, I was encouraged to receive compliments on my bike pace from fellow athletes, male and female, as well as cheers from the marines that were marshalling the course.

Mile 30 or so is where the hills begin.... I was just warming up. The first hill has a decent pitch (8-9% - think Nasty Grade) but is short at about 0.5miles. A few folks were weaving back and forth on the hill (they must have thought it was L'Angliru) so it made for some tricky navigation. I switched into 39-23, got out of the saddle and *jack rabbited* past them, conscientiously keeping my breathing steady. The next two hills came up about 5 miles after the first... both seemed longer but the grade was shallower (5-6%) so I climbed both hills seated, focusing on my form. Pretty sweet to see guys freak out when they see how fast and easy I was climbing! Mack & Michael, all that big gear work paid dividends!

The final 15 miles or so seemed flat to rolling but the headwinds required some consistent effort. At one point I passed a guy (wearing red, maybe Phoenix tri club?) who then came up on my left and told me to *get on his wheel*. What a jackass? I told him to get out of my way and leave me alone (more eloquently than that of course ;-)). I wish I had noted his number. A couple of other athletes saw the incident and assured me that the guy was being a *dick* and not to worry. I was pretty freaked out but put my head down and cruised back to T2, feeling strong and ready to run.

The run is a flat two loop course on concrete along the oceanfront and residential side streets of the town. I jogged out of transition and almost collided with François Chabaud (male winner) who was wandering around near the medical tent. That would not have been cool. I headed past the crowds on my first loop, to the sound of Chris Hauth yelling *go get 'em, Jordan*. I also passed Brent, making his final turn for the finishing straight. I couldn't believe he'd finished already and I still had 13 miles to go! My legs had the usual heaviness but they began to loosen up after a mile or so. I didn't feel great but I reminded myself that *it wouldn't get any better so just deal with it*. That insight will be key for Lake Placid. Hahaha. No major incidents on the run, except almost choking after taking a swig of coke at mile 11. I felt that I kept a steady pace though I forgot to make a note of my splits for the two loops so it's hard to say whether I slowed down. I was more focused on my breathing and heart rate than I was on my pace. I ran a 1hr 44min half-marathon... my fastest ever in a triathlon and only 3 minutes slower than my fastest half-marathon so I was pleased with my result, given my inconsistent running over the past 12 months. The best news is that, while I'm sore from the race (running on concrete), my hamstring and knee did not cause any problems. Yeah!

10 reasons it might not be wise to ride in the rain...

10. You still have not changed out the racing slicks on your bike so your tires have zero grip with the slightest bit of moisture on the road
9. Reduced visibility means that the dump trucks on Polk Street don't see you on their inside
8. Your niterider headlamp is not as waterproof as the packaging would claim
7. You don't have any wet lube
6. Your "pac-a-mac" clear plastic rain jacket resembles your 80 year old Grandmother's raincoat... (not that cycling is a sport with high-fashion stakes)
5. You detached the visor from your Pneumo helmet so you can't shield your eyes from the dirt and rain
4. You haven't had a bike with mudguards since grade school
3. You have yet to master wiping debris from the back tire without wiping out (and have the scars to prove it)
2. A rainy day is a great excuse to check out the indoors spin class your friend has been raving about
1. Hell, you live in California so what's ONE skipped workout in an entire season!

However, passing on a ride in gnarly conditions reminds me of an excerpt from the "Road to Paris", the documentary about the USPS team's preparation for TdF '01. One scene includes a training session/reconnaissance ride in the Alps in mid-February (maybe the Col du Galibier). It's late in the day, it's cold and the team is tired from doing hill repeats to exhaustion. Then it starts to snow. The team descends to the bottom of the hill where the support vehicles are waiting, the shivering riders clamber into the van and start wrapping themselves in blankets. Except, that is, Lance Armstrong. He calls over to Johann Bruyneel (USPS directeur sportif) and says he wants to check out the hill one more time. Bruyneel turns to the camera grinning and says in his thick Belgian accent: "Zeez is what nobody seez. Zeez is why he is great cyclist. Zeez is why he'll be champion again."

Heartbroken rap by *The Real Emcee JC*

Hi! My name is…(what?) My name is… (who?)
My name is…(scratches) Emcee JC
Hi! My name is…(what?) My name is… (who?)
My name is…(scratches) Emcee JC

Hi Friend! Do you like affairs of the heart? (yeah! Yeah! Yeah!)
Wanna hear the report of the white boy New Yorker and the Brit-girl tart? (uh-huh!)
Watch ‘em swim, bike, run at Wildflower
She displayed native grace but then matched his cycle power
Then ladies stranded on the return from Alpine Dam
Responds to a lifeline call, he becomes a hero, more than a man
Bonded further wit’ Phil and Paul’s banter at the Tour de France
Blown away by the cyclist they just call Lance
Charmed by his humor and a soft spot for his balding pate
Hmmm, could this dude be more than a running mate?
Briefly distracted by 6’5” Sebastian, the silver medalist
Cute, tall. But skinny-legged Pete is funny. The Olympian is jettisoned
She learns to swim, he teased like she’s doing the Macarena
Still, she’s hoping he just might want to date her
Partner in pain during the century they call the World’s Toughest
Rejecting World Series tix, he became the World’s Meanest

Triathlon roadtrips, fat tire fraternal ‘ventures at Slickrock
Chink in emotional armor; huggin’, kissin, even sucking his c***
Wear down and exhaust his powers of resistance
Cavin’ finally to her foolish persistence
Heart’s dead weight, tryin’ to get her emotions straight
‘Cause back in SF, he doesn’t want her as a date
Halloween! Coyote Ugly is shimmying and shaking her small booty
Turnaround in San Diego, he finds banana girl more fruity
How can it be? SoCal is all smiles, sex and affection
Reverse direction. In SF, it transforms into unspoken rejection
Friends said, JC, yeah, we see he’s a fool
But stickin’ around just ain’t cool
Stop the sufferin’, the hot chick’s movin’ on
Fucked up commitment issues have finally won
I’m so sorry if this all strikes too close to home
Trust me, it’s in jest, you’ve unleashed my funny bone

***************
Original lyrics by the Real Slim Shady
[ Chorus ] x 2
Hi! My name is...(what?) My name is...(who?)
My name is...‹scratches› Slim Shady
Hi! My name is...(huh?) My name is...(what?)
My name is...‹scratches› Slim Shady

[ Intro ] (during above chorus)
‹clears throat› Excuse me!
Can I have the attention of the class
For one second?

Hi kids! Do you like violence? (yeah! yeah! yeah!)
Wanna see me stick Nine Inch Nails through each one of my eyelids? (uh-huh!)
Wanna copy me and do exactly like I did? (yeah! yeah!)
Try 'cid and get fucked up worse than my life is? (huh?)
My brain's dead weight, I'm tryin' to get my head straight
But I can't figure out which Spice Girl I want to impregnate (umm)
And Dr. Dre said ([Dre] Slim Shady, you a basehead)
Uh-uhh! ([Dre] So why's your face red? Man you wasted!)
Well, since age 12 I've felt like I'm someone else
Cause I hung my original self from the top bunk with a belt
Got pissed off and ripped Pamela Lee's tits off ‹rip›
And smacked her so hard I knocked her clothes backwards like Kris Kross
I smoke a fat pound of grass and fall on my ass
Faster than the fat bitch who sat down too fast (whoaa!)
C'mere slut (Shady wait a minute, that's my girl dawg!)
I don't give a fuck, God sent me to piss the world off

[ Chorus ]

My English teacher wanted to flunk me in junior high
Thanks a lot, next semester I'll be 35
I smacked him in his face wit an eraser, chased him with a stapler
And stapled his nuts to a stack of papers (ooww!)
Walked in a strip club, had my jacket zipped up
Flashed the bartender, then stuck my dick in the tip cup
Extra-terrestrial, runnin' over pedestrians
In a space-ship while they screamin' at me (let's just be friends!)
Ninety-nine percent of my life I was lied to
I just found out my mom does more dope than I do (damn)
I told her I'd grow up to be a famous rapper
Make a record about doin' drugs and name it after her (oh thank you!)
You know you blew up when the women rush the stands
And try to touch your hands like some screamin' Usher fans ‹squeals›
This guy at White Castle asked for my autograph (Dude, can I get your autograph?)
So I signed it: "Dear Dave, Thanks for the support-ASSHOLE!"

[ Chorus ]

Stop the tape! This kid needs to be locked away! (get him!)
Dr. Dre don't just stand there, operate!
I'm not ready to leave, it's too scary to die (fuck that)
I'll have to be carried inside the cemetary and buried alive (aiyo)
Am I comin' or goin'? I can barely decide
I just drank a fifth of vodka-dare me to drive? (go ahead)
All my life I was very deprived
I ain't had a woman in years, my palms are too hairy to hide (whoops)
Clothes ripped like the Incredible Hulk
I spit when I talk ‹hochs, spits›
I'll fuck anything that walks (c'mere)
When I was little I used to get so hungry I would throw fits
How you gonna breast-feed me Mom (wah!) you ain't got no tits! (wah!)
I lay awake and strap myself in the bed
Put a bulletproof vest on and shoot myself in the head (BANG)
I'm steamin' mad ‹growl› and by the way when you see my dad (yeah?)
Tell him I slit his throat-in this dream I had

[ Chorus ] x 2

Top 10 reasons to ride in the rain

10. It's invigorating and you're a warrior.
9. The amazing cloud patterns in the Bay Area create awesome lighting scenarios
8. Opportunity to wear all that wet weather cycling gear you purchased at Sports Basement
7. No one else is out there
6. Ralph’s is only 4 weeks away
5. The McCullough Road hill in the Headlands is pretty sheltered from wind and rain
4. The weather in San Francisco is so localized it might not be raining the other side of the bridge
3. Cycling in the rain is still more enjoyable than swimming
2. Feeling of triumph as you weave by the SUV commuters picking up their lattés at Starbucks on Polk St
1. Lance would be riding

Plus a couple of bonus reasons…

Seeing your pedal stroke reflected from the water on the road below.

Hearing that 'ssssssssss' sound as 23mm of rubber slice through the thin layer of rain.

My Favorite Things

My Favorite Things
Words by Pete November / Composed by Rogers & Hamerstein

Wetsuits and kickboards and goggles and paddles
Aeroboars set right to fit with our saddles
Ultegra components with double chain rings
These are a few of my favorite things

Cytomax, Gatorade, Gu and bananas
Helmets that fit over funky bandanas
Shaving your legs so the road rash don’t sting
These are a few of my favorite things

Heart rates and split times and thresholds of lactate
A transition set-up with room for my rackmate
The level of fitness triathlon brings
These are a few of my favorite things

When it’s still dark
My alarm rings
And motivation’s low
I simply remember my favorite things
And then I can get up and go!

*******
Raindrops on roses and whiskers on kittens
Bright copper kettles and warm woolen mittens
Brown paper packages tied up with strings
These are a few of my favorite things

Cream colored ponies and crisp apple streudels
Doorbells and sleigh bells and schnitzel with noodles
Wild geese that fly with the moon on their wings
These are a few of my favorite things

Girls in white dresses with blue satin sashes
Snowflakes that stay on my nose and eyelashes
Silver white winters that melt into springs
These are a few of my favorite things

When the dog bites
When the bee stings
When I'm feeling sad
I simply remember my favorite things
And then I don't feel so bad

Top ten memorable moments of Ironman Hawaii 2003

10. Sharing pizza and chicken wings as part of Michael and Dave’s fat and carbo-loading last supper
9. Listening to U2’s ‘Beautiful Day’ after the horn blew at the start of the 2003 Ironman World Championships
8. Enjoying a leisurely brunch after the swim start in the knowledge that I was not missing any of the “Ironman action”
7. Knowing I had the “best seat in the house” on the back of Bryan’s scooter, riding around the bike and run courses
6. “Scootering by” a surprised Dave Bailey as he dominated one of the hills in the dead zone – “Get it Done Dave – you own this hill”
5. Chris McCormack’s broad smile when I yelled “Aussie, Aussie, Aussie” as he slowed to a walk in the Energy Lab
4. Snapping a pic of Michael and Dave high 5’ing while passing one another on the marathon
3. Experiencing the enthusiastic crowd as the final athletes crossed the line before the midnight (17 hour) cut-off time
2. The look of surprise and excitement on Michael’s face when his name was announced as the winner of the fastest amateur bike split (a.k.a. Hammerhead award) at the Banquet dinner
1. Being able to count two world class triathletes among my biking buddies – inspiring and motivating!

Bonus moment…
Watching Dave Bailey giggle like a schoolgirl while being humped by a 300lb horny monk seal when snorkeling the day after the race

Lost Coast Ride by Chris Carey

Just a little riding anecdote from the camping trip this weekend.... Saturday, July 5th Myself, Mack, Michael, and Jordan, piled into the family truckster and headed for the ave of the giants for a 100 mile ride. After "careful" review of the map (the quotes around careful is to emphasize a commonly used literary device called foreshadowing) myself, Mack and Michael found that we would have one 5 mile climb to the coast and that would be the only steep part of the ride. The rest was flat and even downhill. The ride would take us in a giant loop through the ave of the giants, onto the coast then circle back around to the ave of the giants. The three men charged the first climb with reckless abandon, pushing hard up 15% grades, 95 degree heat and at times gravel road. Michael of course leading and dropping mack and I, as was the theme of the weekend (despite the fact he had already ridden 200 miles on thursday and 60 hard miles on Friday). After reaching the top, we three descended down into Honeydew. here, we stopped at a local marker and refilled "our" water bottles (again, note the quotes referencing foreshadowing). As soon as that was done, we headed out on the ride that was to take us along the coast. Jordan, decided to continue down the descent to Honeydew where she ran into the same locals who advised her that we had just left and we were bastards for ditching her. However, with her cool, British wit, she gamely replied, "oh no, I am planning on riding back and picking up the pieces when the three return from the ride." Focus on the word pieces here (I am just tired of typing quotes and by now you should be looking for foreshadowing). Back to the main pack. As we headed out of Honeydew we plowed along on straight flat highways making terrific time. However, our trusted map began to lead us astray as we approached the first of 3 big climbs to the coast. As we charged ahead, Michael slowly but surely weaned us off his wheel, mack first then myself (this order will be key later). As I got to the top and could see the ocean below me I felt a surge of pride, and relief that the climbing had to be over with. (From this point on the story will only focus on my ride as I will let the others speak of the hardships that they encountered) As I descended down to sea level I was met with the strongest headwind I have ever ridden in. I was pedaling in my 2nd to easiest gear and possibly holding 10 miles an hour. The wind we later gauged to be between 30-35 mph. Completely unshielded from the wind, I couldn't help but curse myself that I didn't stay with Michael on the climb so that I could be drafting behind him in the wind. After 30 minutes of the punishing coast, my eyes spied what was ahead of me and my stomach dropped. A climb which made the 15% grade look easy was staring at me, taunting me. As I prepared myself mentally for the climb mentally, I tried to do so as well physically by taking a drink of cytomax. As I reached back to my cages, I found them both empty. It seems the unbelievably rough descent had jettisoned my bottles. I was 65 miles out, with no water and a massive climb in front of me. The next 1.5 hours can be summed up in one word...climbing. Grades greater than 20% at times, twice the road descended back to sea level only to make you climb the 2500 feet back up. (I will at this point insert a quote from Michael "Those F&cking sheep were laughing at me." Also note that none of this climb was on the map) What made matters worse, besides having no water and not seeing Michael or Mack anywhere, was that our 90 degree day quickly turned to 45-50 degree fog. But, I was focused. I knew the road I was looking for had something to do with a "bear" and was near the town of Ferndale. My watch now read 5:30, I had been riding for 4.5 hours, and I still had at least 40 miles to go when I spotted it, "Bear River Road." A quick right turn and I was headed downhill, for good this time, or so I thought. After the paved road turned to dirt/gravel (which was not uncommon by this point) but then stayed this way for a good mile or so, I realized I was not where I wanted to be and descended almost all the way to the bottom. The road I was looking for was Grizzly Bluff, but the mnemonic I choose to remember the road, "Bear", just happened to be in another street sign. By this time I hadn't seen Michael for 3 hours as I presumed he was down, waiting for me and Mack and Ferndale. And, due to my detour, I had figured Mack had passed me and was headed down as well. So, I climbed as hard as I could back to my original point, then pedaled for 5 for miles along the fogged in ridge before I descended into Ferndale, a welcome sight. After searching for Michael and Mack, grabbing a Dr.Pepper from the local supermarket and finishing it before I paid. I decided they must have got sick of waiting for me and headed out. After receiving a variety of directions from the locals on just where the hell I was and how to get back, I found "grizzly bluff." The time now read 6:30. My only goal was to try and find our "planned" route so that when they came to look for me they knew where to look. Well, like everything else that day, I got lost again. Failing to find "Blue Sky" or "Blue ridge" or "Blue Line", whatever the hell the name of the street was, I can tell you it had a Blue in it, I pedaled into another local market and this time bypassed the 12 oz can of Dr. Pepper for the more rationale 1 lt bottle of coke amd asked this question verbatim "uh, yeah, how do I get to the ave of the giants...you know...the big trees.( I believe at this point I was brain dead)". The answer, to my amazement was, "stay left and you have about 12 miles to go." I was going to make it. I strapped that one liter bottle to the back of my jersey and set off like a man possessed (which at this point was more like an elderly woman in a get-around scooter). However, after a few turns and a brief sting on 101, I made it, "the Ave of the Giants...Next Exit." Pulling of 101 I turned into the Ave of the Giants. Of course, the Ave of the Giants has many entrances and since I wasn't on the pre discussed path I had no idea if the meeting point was north or south. After pedaling south a few hundred yards I found a map that was about as helpful as a blind, mute, deaf man who was lost as well, in terms of helping me find my way. But then it happened, a light so pure and warm that seeing it almost makes you want to avert your eyes because you aren't worthy. Yes, Jordan had gone on a reconnaissance mission to find me. Of course, she didn't see me on the side of the road so I had to flail my arms and almost dive in front of the blue volvo to get her to stop. At which point I said, "how much farther." She quickly perceived my exhaustion and took my bike from me and told me to get my arse in the car. However, it was at this point that she said, "where are Michael and Mack." (now, remember the order from before, it went Michael, myself, then Mack.) Now I thought, shit they are waiting for me somewhere in bumblef*ck called Ferndale cursing my name. We decided to go look for them and as we were driving down 101 we spotted our lost comrades. A quick U turn and pull off. Michael and Mack ride up, and Michael, with a giddy/crazy look in his eye says "I bet you're wondering what the hell happened." To help end an email that is almost as long as the ride, and to let the players tell their stories as it happened I will only paraphrase....Michael crashed at the first descent and went off the road landing head first with his bike in a tree, a shoe still connected to the bike. I passed not noticing the skid mark but Michael managed to climb up before mack and passed. Mack then took the same wrong turn I did and had to climb up which had Michael waiting for him in Ferndale freezing his ass off before Mack could climb back up and descend down the correct road and then continue on to the Ave of the Giants. So, we all survived. Michael found one of my bottles and used it since his bottles fell out as well and we all agreed to write nasty emails to the Kelly Map company. Thank god Jordan was their to pick up the pieces. She even managed to grab a six pack on the way...The end---

Top ten quotes of Saturday's Lost Coast ride?

10. Tourist in Honeydew: "You just missed them. They left about 2 minutes ago. Do those boys always leave you behind?"
9. Mack to Michael: "We should get gas before we ride. It might be *late* when we get back."
8. Jordan to tourist in Honeydew: "I'm just doing a short ride then I'm going back to pick up the pieces of the boys' ride."
7. Mack: "I thought I was going to die, underneath a cow."
6. Michael: "Hey Chris, I found one of your water bottles... but I hope you don't mind that I drank your Gatorade."
5. Michael & Mack: "We're doing a loop of the Lost Coast. 100 miles." Local kid on BMX bike: "Yeah, we're doing the Tour de Ferndale. One and a half miles."
4. Jordan: "200 miles is a f**king long way." [okay, I'm cheating this was Thursday!]
3. Chris when Jordan found him staring at a map: "How much further do I have to ride?" Jordan: "You are not riding anywhere! Get in the car."
2. Michael to himself, delirious: "Those f**king sheep are laughing at me."
1. Michael: "I'll bet you're wondering what happened to me?"

Most of these were in Chris and Michael's recap/stories... I'm sure there are many more...

Riding 200 miles in one day

I haven't time to pen much of a note on Thursday's 200 miler or the rest of the weekend but suffice to say the ride to Westport was HARD. Mentally and physically draining but the stunning scenery made it unique and worthwhile.

I don't think I managed to tell everyone but I took Thursday off work to make it an extra long weekend of biking/camping on the Lost Coast (Northern California) with six friends and a dog. Two of us (Michael and myself) actually rode the 200 miles from San Francisco to our Westport campsite, leaving the Golden Gate Bridge at 6am and arriving in Westport in the last light of day at 8pm, after 200 miles, 15,000ft of climbing and a lot of fatigue, but excited that we had actually made it!

To all you contemplating next year's Ironman Lake Placid race, at mile 120 (our lunch stop in Gualala), I questioned whether I wanted to get back on my bike or run a marathon... in spite of aching shoulders and saddle soreness that the combination of my Pearl Izumi shorts, a Terry butterfly saddle and a tube of Chamois butt'r had not prevented, the bike was definitely more appealing. I made a quick phone call to one of our fellow campers from the restaurant pay phone at lunch. Even though I was dialling from a random 707 area code, my exhaustion caused me to forget all phone etiquette/pleasantries, and all I could manage to say was "200 miles is a f**king long way". What was I thinking?

Thankfully, the sun came out after lunch, plus the chicken sandwich, plate of french fries w/ tons of ketchup and two diet cokes had appeared to give me a new lease of life. By that time, I had also become used to Highway 1's endless number of "Corkscrew Canyons" that send you spinning down to ocean level then back up the dizzying and towering cliffs... I stopped paying attention to the gradient of the road and drew strength from the views of the ocean waves battering the sea-stacks. I just needed to keep turning the pedals and the miles would take care of themselves.

By the time Michael and I made it to Westport, we were both cold and exhausted but giddy from the sense of achievement. We couldn't stop giggling as we were shivering on the porch of the local grocery store, picnicking on deli sandwiches and a six pack of beer, waiting for everyone else to arrive (by car) with camping gear and warm clothing. Thankfully they showed up about an hour later. A HUGE thank you to the support crew!