Mayflower International Triathlon

Race Overview
Although the 2009 triathlon season is winding down, this was my first event of the year. I have been spending more time training for the ironman with little focus on other events. As a reminder, the International or Olympic distance triathlon includes a 1 mile swim, 25 mile bike and 6.2 mile run. My previous best (PR) was at the SGTri in 2005 where I posted a time of 2:57:06 (Swim - 34:37, T1 - 4:19, Bike - 1:18:34, T2 - NA, Run - 59:35).

It was a gorgeous day with temperatures in the mid to high 70s. The race actually didn't start until 10 AM which was great given the 1 hr 20 min ride from Sudbury to Plymouth. I took off around 7 AM to get down, register and set up. Camille brought the kids down around noon to see me finish. I really wasn't sure how I would do today, but ended up pleased with my performance. Overall, I felt strong throughout the entire race, with plenty of energy left in the tank when I crossed the finish line; although in retrospect, I didn't push myself hard enough on the bike.

I ended up with a time of 2:47:58 (Swim - 31:45, T1 - 4:12, Bike - 1:22:32 (18.2 miles/hr), T2 - 1:39, Run 47:49 (7:43 min/mile)). I came in 88th place overall out of 283 participants.  

Swim - 1 mile
The Mayflower Triathlon at Plymouth Rock swim is a point-to-point course in Plymouth Harbor where the Pilgrims landed in the year 1620. A barrier beach protects the harbor. This generally results in calm surf. The swim begins with a water start at the foot of the State Boat Ramp. Swimmers swim .5 miles along the breakwall / jetty keeping the buoys to your right. At the turnaround buoy head towards the Mayflower II. Swimmers exit at the dock next to The Mayflower II and run 1/4 mile on indoor/outdoor carpet to the transition area at Memorial State Park just south of Plymouth Rock. You can expect water temperatures in the mid-60’s. Wetsuits are recommended. Unlike the Pilgrims there are no rocks to navigate as you exit the water.

The swim went surprisingly well.  This has always been the most intimidating part of the race for me.  I've never liked the start of a triathlon where I begin to hyperventilate and wonder if I'm going to actually drown, let alone finish.  This was my first race in sea water which is a bit challenging when you end up swallowing a bunch of salt water.  The start was fairly calm for a triathlon start.  They had 5 waves - I was in wave 3 for my age bracket.  I'm usually one of the slowest swimmers in the group, content with hanging out in the back and happy just to get out of the water.  However, this time, I felt a lot stronger from my swim workouts (especially the recent open water workouts) and ended up going strong the whole time, staying even with the main body of swimmers and even catching many of the wave 2 swimmers.  Now, I'm still a pretty slow swimmer, but I was happy with my 31:45 minute time. 

Bike - 25 miles
The 2009 Mayflower Triathlon at Plymouth Rock features a new out and back 25-mile course. In keeping with our Pilgrim Theme most of the course is within scenic Myles Standish State Park. The bike course is open to vehicular traffic. Traffic is expected to be light on this holiday weekend. All major intersections and turns will be staffed by police and volunteers.

There was actually a nice 1/4 mile run from the swim exit to the T1 area which enabled me to loosen up some of my leg muscles before jumping right onto the bike.  That said, the transition to the bike is always a bit tough for the first mile or so before your legs warm up and get in the groove (Note: I'm sure there is some physiological explanation for this, maybe something to do with the built up lactate in your muscles or something.  I don't know.  All I know is that the transitions are always a bit challenging).  The bike course was nice, some sections better than others.  The course went through some wooded neighborhoods and then through the state park which was like a protective watershed area.  The roads were a bit rough with frequent big cracks/bumps for 5-7 miles.  There was also quite a bit of sand and loose gravel from repaving which made things interesting.  One rider in front of me took a spill while turning on sand.  On the back half of the ride, a fairly strong headwind slowed us down a bit, but overall, the pace was pretty steady.  For some reason, my lower back tightened up around mile 8 and caused me issues most of the ride.  I can't imagine having similar issues on the 112 mile ironman ride.  Needless to say, I was very glad to get the bike over and start running.  I didn't feel great about my bike.  Probably could have pushed myself harder, but I'm never sure how much to save for the run.

Run - 6.2 miles
The 2009 Mayflower Triathlon at Plymouth Rock run route is an out and back course.  You’ll finish in unforgettable fashion at the historic Plymouth Waterfront running past The Mayflower II and finishing at Plymouth Rock.

By the time the run began, the traffic was picking up.  The first mile was a little crazy with runners going in and out as well as weaving through moving car and pedestrian traffic.  Once you got to mile 1, however, things spread out and the course was on a sectioned off running path.  Again, right when you begin running, it feels like you're re-teaching your legs how to work.  They're heavy and hurting.  However, after about .5 to 1 mile, I felt great.  I felt strong the whole time, gradually picking up my pace as I went along.  My goal was to run an 8 min/mile so I was very pleased to finish in 47:49 (7:43 min/mile pace).  

Nutrition
As far as nutrition goes (which isn't really that big of an issue on these short triathlons), I ended up eating a bagel with peanut butter about 2 hours before the race.  I drank all gatorade on the bike and then all water on the run.  I ate one Hammer Gel at the beginning of the run. This wasn't really a planned nutrition strategy.  It's just happened that way.  I will certainly need to figure this part out before the 1/2 ironman and especially for the full ironman.  Again, I felt very strong for most of the race and was happy with my performance.  The main purpose of doing this olympic distance race was simply to get some more race-day experience and also gauge where I'm at with my training for the ironman.

Post Race
After the race, we went over to Wood's Seafood and had a great meal of clam chowder, lobster rolls, scallops and haddock. Then we headed home for family movie night, root beer floats and watch BYU beat Oklahoma in a close football game. A great day!

Week 24 Results

M - Missed
T - Bike (18 miles - 1:00:00)/OW Swim (.5 mile - 16:00)- Brick/ Run (8 miles - 1:08:00)
W - Bike (18 miles - 59:00)/OW Swim (1 mile - 35:00)- Brick
H - Bike (20 miles - 1:02:00)/ Run (4 miles - 30:58)
F - Rest
S - Mayflower International Triathlon - Swim (1 mile - 31:45)/ T1 (4:12)/ Bike (25 miles - 1:22:32)/ T2 (1:39)/ Run (6.2 miles - 47:49)
S - Rest

Total Workouts: 6 (3 bricks)
Total Hours: 8 hrs 11 min

Swim Total: 2.5 miles/ 1 hr 22 min
Bike Total: 81 miles/ 4 hr 23 min
Run Total: 18.2 miles/ 2 hr 26 min

Ending Weight: 175 lbs.

Good week ending with a very fun olympic distance triathlon. I was able to get in two bricks (three counting the triathlon). While I missed Monday and took Friday as a rest day, I still feel good about putting in a solid week of workouts. Fall weather has definitely arrived to Boston. My morning rides to Walden Pond have become quite cool. I actually look forward to getting in the water to warm up. I still have to say that this is the greatest workout ever. I'm looking forward to even more as the fall foliage comes with all its vibrant colors. The triathlon was a blast today (see separate blog entry on the event). Overall, feeling good about my fitness level at this stage. I could certainly be a faster swimmer and stronger cyclist, but I'm feeling a lot better conditioned than I have ever been. Next up: Pumpkinman 1/2 Ironman in Vegas on October 17th. This will be a great test. Between now and then, I need to increase my swim workouts from 1 mile to 2 miles and put in some longer bike rides (50+ miles) along with continuing to do 2-3 bricks. Good fun!

Week 23 Results

M - Bike (18 miles - 1:00:00)/OW Swim (1 mile - 36:14)- Brick
T - Run (8 miles - 1:11:28)
W - Bike (22 miles - 1:10:00)
H - Run (8 miles - 1:08:25)
F - Bike (18 miles - 59:00)/OW Swim (1 mile - 35:16)- Brick
S - Missed
S - Rest

Total Workouts: 5 (2 bricks)
Total Hours: 6 hrs 25 min

Swim Total: 2 miles/ 1 hr 11 min
Bike Total: 58 miles/ 3 hr 09 min
Run Total: 16 miles/ 2 hr 20 min

Ending Weight: 177 lbs.

Okay week. Nothing major to report. Was able to do another couple brick workouts. Rain on Saturday dampened my plans for a long ride and 3rd brick. Looking at doing the Mayflower Olympic distance Triathlon next Saturday.

Week 22 Results

M - Bike (18 miles - 1:00:00)/OW Swim (1 mile - 35:32)- Brick/ Run (4 miles - 32:13)
T - OW Swim (1 mile - 35:00)/ Run (3 miles - 24:00)- Brick
W - Bike (40 miles - 2:05:00)/ Run (8 miles - 1:10:05)
H - Missed
F - Bike (18 miles - 1:02:00)/OW Swim (1 mile - 34:22)- Brick
S - Bike (27 miles - 1:20:00)/ Run (4.5 miles - 37:18) - Brick
S - Rest

Total Workouts: 7 (4 bricks)
Total Hours: 9 hrs 55 min

Swim Total: 3 miles/ 1 hr 44 min
Bike Total: 103 miles /5 hr 27 min
Run Total: 19.5 miles/ 2 hr 44 min

Ending Weight: 177 lbs.

A great week! I was able to fit in 4 brick workouts all of which included open water (OW) swims at Walden Pond. I especially enjoy riding my bike (18 mile round trip) to Walden Pond and then swimming the length of the pond and back (1 mile). This gives me some great open water swim experience (i.e. continual swimming, swimming straight w/o a line to follow). I don't know if I will be able to go back to the pool now - not looking forward to my winter season workouts (spinning and swimming indoors). I have also noticed that my favorite events have changed. I used to love the run (#1) and then manage through the swim (#2) and bike (#3). Now, I clearly love the bike (#1) most of all, followed by enjoying the open water swim (#2), and enduring through the run (#3). I'm hoping to do an Olympic distance triathlon sometime in the next couple of weeks followed by the half ironman in October.

Week 21 Results

M - Run (4 miles - 30:28)
T - Run (4.5 miles - 36:14)/ Swim (1 mile -34:30) - Brick
W - Missed
H - Missed
F - Run (4 miles - 31:50)
S - Bike (20 miles - 1:05:00)/ Run (4.5 miles - 36:14) - Brick
S - Rest

Total Workouts: 4 (2 bricks)
Total Hours: 3 hrs 54 min

Swim Total: 1 miles/ 0 hr 34 min
Bike Total: 20 miles / 1 hr 05 min
Run Total: 17 miles/ 1 hr 13 min

Ending Weight: 178 lbs.

Not a great week for workouts. I left on Monday morning on business travel to Kansas City, Dallas and Cincinatti, returning back Friday evening. Not only did I miss two days of workouts, but I was only able to get in one swim and one short bike. I did visit with Rich and Marla Goode in Dallas Tuesday night. Rich is doing the IMSG with me. It was great to catch up with them and talk about our training over a great sushi dinner. I tried to convince Rich that he needed to shave his legs; otherwise, he will look like fool out there cycling with spandex shorts and hairy legs. Not sure if I convinced him or not. Marla and Jenna certainly weren't sure about this. I was able to get in a short, but good brick workout on Saturday morning.

Week 20 Results

M - Bike (80 miles - 5:07:00)
T - Swim (1 mile - 35:19)/ Run (9 miles - 1:18:19)
W - Bike (9 miles - 30:00)/ OW Swim (.5 miles - 20:00)/ Bike (9 miles - 30:00) - Brick
H - Bike (52 miles - 3:05:00)
F - Missed
S - Missed
S - Rest

Total Workouts: 5 (1 brick)
Total Hours: 11 hrs 25 min

Swim Total: .5 miles/ 0 hr 20 min
Bike Total: 150 miles / 9 hr 12 min
Run Total: 9 miles/ 1 hr 18 min

Ending Weight: 180 lbs.

Big bike week! I was able to get out on two long rides this week. My first ride was on Monday morning with Jess Hatch. Went ended up going from my house in Sudbury to the top of Mt. Wachusett and back. In total, we rode 80 miles. This ride was a lot of fun. If you recall, I rode to the top of Mt. Wachusett a couple of months ago and struggled to get to the top. That was part of a 50 mile ride. This time went much better as I easily ascended the summit. I'm feeling much stronger on the bike. My second ride this week was a 50 miler. I was suppose to hook up with Marko Zatylny and a few of his Ropes & Gray colleagues; however, I missed the 6:30 meeting point and ended up never riding with them. Oh well, I had a great solo ride anyway. I also did a brick workout (bike/swim) on Wednesday. This was unique because I rode 9 miles to Walden Pond, swam for about 20 minutes and then biked back home. Swimming in the open water (versus indoor lane swimming) is quite different and more difficult. I will definitely do several more of these over the next few months. While I had a great start to the week and was looking to log one of my most successful weeks to date, I ended up missing both Friday and Saturday as we went on a family vacation to Quebec City and Montreal. I took my running shoes but ended up not going as we had early starts both days. I'm traveling on business all next week so it will be pretty tough to do much more than a few runs. I drop down to 176-177 lbs but then ended up eating my way back to 180 lbs this weekend.

Week 19 Results

M - Swim (1 mile - 33:56)/ Run (4 miles - 33:25)
T - Bike (20 miles - 1:04:00)/ Run (9.0 miles - 1:14:47)
W - Swim (1 mile - 34:14)
H - Bike (20 miles - 1:06:00)
F - Run (4 miles - 32:41)/ Weights (15:00)
S - Missed
S - Rest

Total Workouts: 7 (0 bricks)
Total Hours: 5 hrs 54 min

Swim Total 2 miles /1 hr 08 min
Bike Total: 40 miles / 2 hr 10 min
Run Total: 17 miles /2 hr 21 min

Ending Weight: 180 lbs.

This week started out strong, yet ended with a whimper. I was thrilled to be back after surgery and working out again. Not a bad week, but nothing major to report. I slipped a bit in my swim time. I can tell that just being out a week and a half has slowed me down. Felt good about getting out and doing a couple short rides despite the doctor saying I should not bike for a month. I felt bad that I wasn't able to fit in a long bike ride this week, but hope to go out with Jess Hatch on Monday for 50+. I headed to Martha's Vineyard with my family on Saturday and wasn't able to do anything that day. Still holding at 180 lbs.