Friday, October 19, 2012

Event Recap: Virginia Triple Iron


2012 Triple Ultra

Event 3:  Virginia Triple Iron Triathlon

Preface: This Event Recap dovetails into a series of Journal Entries that document my preparation for the 2012 Triple Ultra – 3 multi-day ultra triathlons in 30 days.  The Journal is posted on another site.  To read this Journal from Entry 1, go here.


Introduction:

This Event Recap discusses the third event of my 2012 Triple Ultra.  The Virginia Triple Iron consists of a 7.2-mile swim, 336-mile bike, 78.6-mile run.  This year, the event began at 7 am Friday, 05 October and concluded at 7 pm Sunday, 07 October.  (Participants have a 60-hour time limit.)

Both the Triple and the Double (which starts 24 hours later) are held on a short closed-circuit course in a beautiful setting – Lake Anna State Park, in central Virginia.  Continuous multi-day ultra triathlons are typically held on a short course – requiring participants to do multiple laps.  (I call this “squirrel cage racing”.;-)  This event uses a 5-mile out-and-back bike course (2 ½ each way), and a 2-mile out-and-back run course (1 mile each way).

Ultra triathlon events are sanctioned by International Ultra Triathlon Association (IUTA).  There are a handful of ultra triathlons held annually in Europe, with the “Big Daddy” held in Monterey, MexicoMonterey includes quadruple, quintuple, deca and double-deca distances.

USA Ultra Tri produces the Virginia races, with Steve Kirby as our wonderful race director.  The Lake Anna bike and run courses are considered the most challenging among the ultra closed-circuit courses in the world because they are unlit and include hills.  However the scenery is beautiful and we swim in a calm lake.  All other courses are flat and lit, and the swims are conducted in pools.

Personal History:

I have done the Virginia Double Iron twice in the past – 2007, 2010.  Both times, the event went well for me... through the first marathon.  In both events, I sustained injuries to my ankles and Achilles that forced me to walk the entire second half of the “run”.   In both, I was so energetically spent, it was difficult to keep moving forward to the finish line.  While I finished both, I did not consider either one of them “successful”.  I was reduced to a “death march”.

...And now I was taking on the Triple?


Preparation

As the final event of my 2012 Triple Ultra, the first two events served as stepping stones to this one.  (Read about these in the Event Recaps below.)

Throughout the Journal, I have documented my training and approach to this triple ultra endeavor.  The challenge was to transition from a training and racing program that focused on Olympic Distance Age Group National Championship (AGN) held on 18 August to three multi-day ultras – with the first taking place 08-09 September.  That’s a 3-week transition.  The total time-span from AGN to the Virginia Triple: 47 days.

Three of the Journal Entries detail my daily training for each of those 47 days.


Thursday, 04 October

I arrived at Lake Anna mid afternoon and set up my “pit area”.  I pitched a tent behind my canopy and laid out some bedding, assembled both bikes, set out my nutrition, organized my clothes – swim/bike/run, as well as lights for bike and run.

I checked in and attended the pre-race meeting, while I ate some oatmeal, raisins, soy protein and almond butter.

I elected to sleep in the tent behind my pit area that night, rather than driving to a hotel.  Not a great decision:  Chris Trimmer had started a Quintuple on Wednesday morning.   (Uh-huh, that’s a 12-mile swim, 560-mile bike, 131-mile run.) 

Chris was clicking off his 112 laps of the bike course – returning through the pit area every 20-30 minutes.  And his crew was animated on Red Bull.  They kept up constant conversation all night.  I did manage to get somewhat unconscious between 4 and 5:30 am.  However, I felt no need to stress over the lack of sleep – I was able to relax and stay warm.


Swim 7.2 Miles

Rising at 5:30, I found a spot of ground level enough to do my morning T’ai Chi.  I ate an orange, gathered my swim nutrition (enough for 4 hours), my swim and bike gear, and headed down to the lake.

I suited up – wearing a swim brief, my 2XU V:1 wetsuit (cut off above the knees), a 3-mil diver’s hood, 2XU calf compression sleeves (which would remain on for the entire race) and my goggles.

With just 11 competitors, the starting line is not your usual frenzy.  It’s a quiet lakeside gathering in the early morning dawn.  (No fog this year.)  We took a few group photos, and Tristan Vinzent (from Germany) played the National Anthem on his bugle.  Then we slipped into the water to begin our 18 out-and-back laps.


Low-key Swim Start

My ultra swim strategy is to use a relatively slow cadence, and focus on balance and hydrodynamics.  I often invoke the image of lying in a hammock during these swims.  However, I have to keep the cadence high enough to maintain warmth.  With the water temp and 75, maintaining warmth was not as challenging as the 10K swim two weeks ago at Stockbridge Bowl.

I had a “dark moment” about 30 minutes into the swim.  It was one of those “Why am I doing this? Do I have the perseverance to keep this up for three freakin’ days?”  As soon as this “mental weather” blew in, I recognized it.  I shifted into gratitude – for health, for wealth, for support, for the great weather, the warm water, and my companions on this epic journey. 

The dark mental front passed on, and I went back to lying in the hammock.  Every time I paused for nutrition, I offered some humorous comment on gesture and headed back out again.

I was doing 3 loops in exactly 40 minutes.  At first, this even included my brief stops to fuel and hydrate.  Towards the end, I admit, I did slow very slightly.

At 4 hours 6 minutes, I finished – this time 4th out of the water.  While I was targeting a sub-4-hour swim, I wasn’t disappointed.  No doubt my ultra swim colleagues will frown on this performance – especially in a wetsuit – but the swim is well under 10% of the total event.  I had established my zen approach, spiced with some humorous banter, and I was ready to maintain that during the bike leg – which would probably last as much as 24 hours.

The transition took about 20 minutes – leisurely, but without any support crew.  (Betsy would arrive later that day.)  I headed out on my time trial bike for 67 ½ laps.  It was sunny and mild.  “What a perfect day!!  I am so fortunate!

Bike 336 Miles

I settled into aero position and focused on a moderate cadence (84-90 rpm) at a moderate resistance.  I monitored the muscular tension of my quads, calves and knees to adjust my resistance (gearing).  After a few laps, I found I was averaging 17-18 minutes per 5-mile lap.  Feeling fresh as I rode, my mind was in “calculator mode” – constantly figuring how many laps, how many miles, what pace, when I might finish the first 112, when I might finish the entire bike leg, how many laps I might get in before dark... when I might finish the whole event.

I allowed myself to work that mental calculator for a bit, and then I would empty my mind and focus again on my cycling technique and my “pedal stroke mantra”.  Eventually, the mental calculator would kick in again.  That first phase of the bike was a balance of:  1) Using the mental calculator to create a structure for the Big Picture and where I was at that moment.   2) Using the zen mind to completely engage my kinetic intelligence for the sake of absolute efficiency, sustainable endurance and relative comfort.

My short-term strategy was to stay on the TT bike and strive to cover 15 miles every hour (including stops for bathroom, to re-fuel and to do some stretching).  My TT riding position is fairly “aggressive” (versus comfortable), but I was confident in maintaining aero position without building chronic tension into my neck and shoulders.  Warding off chronic tension – especially in the neck and shoulders – is critical for ultra events.  Chronic tension can impede posture, alignment and neural function, all resulting in diminished efficiency and increased agony.

I wanted to look good, and (as long I could) feel good!


Lookin' Good!

As I got more and more familiar with the road, I was confident to keep my head and eyes down without craning my neck to look forward.  The only downside was that I saw mostly asphalt and not much of the beautiful forest around me.  One of the advantages of using a short course with multiple laps (67 ½ laps for the Triple) is that I can refine my riding position strategy, as well as my gearing and cadence, so that (hopefully) I get more and more efficient. 


One of the 134  bike turn-arounds

There were a few sections of the course (ascents) that I designated on every lap to sit up and lengthen my spine, lead with my crown and keep my shoulders down.  Even down on the aero bars, I constantly used these same focal points – lead with my crown, lengthen the back of my neck, keep my shoulders in place and lengthen my entire spine. 

I also chose to stand on some of the ascents, using a moderately high gear and low cadence.  The standing alleviated saddle pressure and provided a stretch for my legs – even if only for 20-30 seconds.

I stopped once during daylight to eat an apple and some peanut butter.  Other than that, I rode continuously and used liquid fuels.  Since the course is unlit, I wanted to use very bit of daylight.  As dusk began to fall, I was afraid I might not complete the full 112 miles on the TT bike without needing to “light up” for the night.  (I had only equipped my road bike with lights.) 


A great bottle hand-off by my beloving Betsy!

However, all these metrics that kept running through my head made no difference to my body, to the event as it was unfolding, or to my “zenduring” activity.  I disengaged from the expectations and focused on grace and efficiency.  I did have to clip on a rear “blinky” light for the last 2 laps, but I was able to complete one third of the bike leg (112 miles) on the TT without lighting up.

I was now 12 hours into the event – with the swim and one-third of the bike complete.  I ate a yam and a yogurt as I switched my race wheels over to my road bike, checked the gears, and plugged in the lights.  I sat down (in a chair) for a few minutes as I finished my food and put on some warmer clothes.  I headed out into the dark on my road bike.

Wow, did that feel comfortable!  I felt so fresh, as if I was just getting on the bike for the first time.  (OK, except my groin.)  The bike change gave me a renewed focus as well.  With a compact crank, I needed to change and again refine my gearing on each lap.  And with the road set-up (and reduced winds), I was engaged in developing a whole new riding position strategy – one that I would use throughout the night... for the next 224 miles.

Engaging my calculator mind, I decided I would break every 12-13 laps (4 hours) for a 20-minute break to lie down in the tent and calm my neural system.  These 20-minute resting meditations would be a key element in my overall strategy to finish the Triple gracefully (unlike the previous two Doubles.)

So, after 13 more laps, just after Betsy showed up, I did just that.  I set my timer, laid down and concentrated on slow deep breathing.  Using this breathing, I articulated the flow of chi energy through my body, focusing on different areas.  This is a practice I have used many times as a form of napping.  Given my familiarity with this process, it was easy for me to reach the same meditative state even in these circumstances – with lots of activity and banter around me.

Every time I emerged from these “retreats”, I felt fresh and ready for the next few hours of cycling.  I usually ate just a bit of food – a yam and/or a yogurt and mounted up.  I used this pattern throughout the night for a total of three 20-minute breaks. I also elected to ice my right knee during these retreats, since I was experiencing pain just above and to the medial side of my patella.


 A view down Pit Row Friday night/Saturday morning

It was time deep in the night ride that a realization surfaced for me.  Everyone – the volunteers at the timing stations, the athletes and their crews – are so encouraging.  I kept hearing “Nice job!  Good work!”  After hearing this many times and reciprocating with words of encouragement, I had a realization.  “This is not work, it’s not a job.  This is how we play.”  So I began to respond “This isn’t a job, its play!  Nice play!

Soon enough, I was not the only one saying “Nice play!

My last retreat was at 6:30 am.  With the daylight back, I did not feel the need to lie down much after that.  I was focused on completing the bike quickly to leave plenty of time for the run.  However, I was also concerned about my knee.  With just 3 laps remaining on the bike, I did take a break for another “retreat” around 1:30 pm (now Saturday afternoon), with 3 laps left on the bike.  I decided to transition to the run with my body in motion, rather than from a state of rest.  So, I rode 15 miles after my retreat and transitioned to the run in under 9:00.

In that last 15 mile ride, I prepared my mind for the transition to running.  In the two Doubles I have done previously, my run transitions both failed, and results were nearly disastrous. 

In “single” iron distance races I am adept at dismounting from the bike and transitioning immediately to my marathon race pace.  However, this strategy – even with a slower projected race pace – did not work for the Doubles.  I decided to approach the transition with great caution and patience.

My bike time (including my retreats and breaks): 27 hours, 19 minutes.  As with the swim, my ultra cycling colleagues would regard this as pretty slow, but... I still had too...  


Run 78.6 Miles

My second crew member, Susie Morrison, had arrived around 9 am, allowing Betsy to sleep.  As I was lacing up my new Newton Distance Racers (I had worn only a few times) Susie offered to run with me.  I assured Susie that I would welcome her offer, but I needed to do the first few laps alone – so I could really focus intently on a kinetically intelligent transition.

(Note: This is/was the last year that run pacers are allowed for the Lake Anna Ultras.)

I started out walking, focusing on feeling how my feet contacted the ground, how they interfaced through these shoes with the ground.  I focused on my alliance with gravity.  In the first lap, I ran no more than one minute continuously. And I paid no attention to my watch!

As I ran and walked, I focused intently on where I felt tight.  I realized that most of my muscles were fairly relaxed, but the connective tissues that attach the muscles to the joints were tight – particularly around my hips and ankles. 

Here is my big take-away from the 2012 Virginia Triple Iron:  Connective tissues take progressively more time to lengthen back out for running as the duration of time in the bike saddle has increased.

This was my first time riding 336 miles (fairly) continuously.  While I could have started out running continuously at a steady pace as soon as I got off the bike, I am certain that I would have experienced the same result I did at the two Doubles.  I would have ended up injured, and reduced to walking – due to short connective tissues.  (Strained, sprained or ruptured Achilles, or ruptured Burses sack in my knee.)  But this time – if this injury scenario were to play out – I might not have enough time to walk 50 or 60 miles.

And what fun would it be to be reduced to a limp for that many miles?  This time, I made a cautious, patient and graceful transition.  By the second lap, I was running for 1-2 minutes at a time.  To my amazement, with such a cautious approach, I was maintaining a 15:00 mile pace.  Certainly not a world-class pace, but I would finish the event with plenty of time to spare – and enjoy some running throughout.


Feelin' fresh early in the run

The weather was absolutely perfect – sunny and mild.  I invited Susie to join me on lap 4 – confident that I had made a successful and sustainable transition.  By now, I had a specific strategy for the course.  I ran most of the flat sections, and all of the gradual ascents and descents.  I walked the more challenging ascents and descents.  I was particularly wary of the descents, striving to minimize impact.

The Newtons served me well – despite the limited mileage I had accumulated previous to this event.  My running gait is a mid-to-forefoot strike – landing on the outside edge of my foot.  The toe box is roomy, and the forefoot pods provide firm but adequate cushioning.  On the down side, the raised pods do narrow the overall width of the forefoot contact.  This is a consideration for night running, when the Triple runners are sharing a dark road with the Double bikers.  Everyone is a little “ethereal” at that time.  The runners are very close to the road edge.

On the subject of darkness and night, this would be my/our second night traversing the darkness.  As night fell, I prepared myself for the dark moments that can creep in with mental fatigue.  Those deep questions of purpose and sanity can arise.

However, I had established a sustainable pace and running gait, and I was confident in my ability to maintain a consistent pace in my run/walk.  This meant that I could continue my moving meditation.  I felt confident and elated.  It also helped that the run turn-around was staffed all night by an animated group, who played music, danced, wore costumes and glow sticks, and decorated everything – even the port-a-john – with glow sticks.

The run cycle was easy – run a steady uphill grade in the darkness – vigilant in the first part for the cyclists we shared the road with.  Then, turn off that main road and run a mostly flat stretch where we could run in the middle of the road – on a neutral camber.  Party through the turn-around, and head back towards “mission control”. 

With every lap, there were fewer bikes to contend with, and more runners to acknowledge – as the Double folks completed their 224-mile bike and embarked on their double marathon.

Betsy ran many of the nighttime laps with me, providing her calm and soothing support.  When we ran, we ran. (OK, perhaps a 10:00 pace?) And when we walked, we walked.  As discussed previously in both a Journal Entry, and the Event Recap for the Zendurance Ultra Tri Camp (Event 2), I had decided to maintain a real distinction between running and walking.  This was to preserve good biomechanics and not end up plodding and trudging.

I really enjoyed running through the night.  I “retreated” once for 20 minutes after my first marathon, and once for 40 minutes, two laps (4 miles) before the end of my second marathon – just before daybreak. The second break was prompted by soreness in a tendon on the outside of my left ankle.  I iced the tendon as I retreated.

My calculator mind had begun to mellow.  I was still monitoring my pace every few laps (maintaining 15:00/mile, 30:00 per lap), but my focus was on finesse.  This gentle approach was working very well – I was sustaining a pace, enjoying the banter with everyone (“Nice play!”) and feeling grateful to be a part of this remarkable scene.  I could not imagine a more satisfying experience.

Back out on the road, inspired by the dawning light, I experienced the ecstasy of being in the now – enjoying each and every stride and my alliance with gravity.  I was free of any concerns for distance covered or distance to go.  I was wholly absorbed in the moment.  My pace increased.  These were some of the fastest laps of the entire event.  This was zendurance at its best!

Around 9 am, it started to drizzle steadily.  The temperature had been gradually falling through the night and early morning, yet the weather presented no challenge or discomfort to any of the athletes.


Ah, runnin' in the rain!

Somewhere around 100 kilometers, I began to experience more pain in my left ankle and began walking without running.  I did not want to injure my tendon to the point where I would have to limp to the finish.  I was determined to finish this event with grace and strength.

I retreated again to the tent, icing my ankle.  Then I switched from the Newtons to the New Balance Trail Minimus.  The Minimus have no cushioning, but they fit my feet well and are not a “negative drop” like the Newtons.  (There is actually a rise from heel to toe with the Newtons.)

I headed back out to finish the event.  (I refrain from calling this a “race”.)  During the first two laps, I was still unable to run without pain that heralded the potential of injury.  I focused on sorting out my footing and getting a feel for the shoes.  By the third lap, I was able to run again!  I felt elated with the ability to move forward with short graceful flights once again.  Ah the joy of running!

I felt no rush to get to the finish line.  I was enjoying each and every stride – run and walk.  (Betsy commented that she was having trouble keeping up with me on the laps she accompanied me on.)  My focus was on gentle grace and finesse – yet I felt strong, grounded, confident. This is what had been lacking in the Doubles I had done previously.  Today, nearing the finish line, I felt robust.

I executed this journey as a work of art.  That is how I felt at Olympic Distance Age Group Nationals in Burlington 8 weeks earlier.  It’s also how I felt for the Shawangunk Double.  Nearly every stride, every stroke was conscious, efficient and graceful.  For me, the art arises from my alliance with gravity.

I glided across the finish line 8th out of 11 participants – the oldest (wisest?) triple participant.  My time was a leisurely 56 hours, 39 minutes, 53 seconds.  (Swim: 4:06:10, Bike: 27:19:08, Run: 24:44:16)  I felt great satisfaction with my performance, and immeasurable gratitude for Betsy, Susie, Steve Kirby and entire race staff, and this beautiful location.


Finishing in style (and costume)!


Finish Line with Betsy and Race Director Steve Kirby

The two most incredible of achievements of the weekend:

First: My good friend Chris Trimmer completed a quintuple iron.  (That’s 10 times half-iron distance.)  He started Wednesday morning at 7 – completing 12 miles of swimming, 560 miles of biking and 131 miles of running – and finished in 102 hours, 41 minutes.  And he did run.  His splits: Swim: 8:24:09, Bike: 47:19:00, Run: 46:18:00.


 Chris Trimmer - Quintuple Ironman!

Besides the distance, what makes Chris’s journey so remarkable is that he had no other participants on the course with him for those first days.  There were no staffed turnarounds for the lonely nights of biking and running.

Second:  Dave Jepson set a new course record for the Triple: 39:11:37.  And in the true spirit of camaraderie and support that is so strong at these ultras, former record holder Kamil Suran paced for Dave on the run to help Dave beat Kamil’s own record of 39:55:28.

One More Post:

I will post one more discussion in this Event Recap Series soon.  I will summarize what I have experienced in doing this Triple Ultra.  Thanks to all of you who have encouraged and supported me.  More importantly, thanks to all of you who approach your training and racing (and your lives) with mindfulness and kinetic intelligence.  It does make a difference in the world.


Sponsors:
Hammer Nutrition: For superior training and racing fuels and supplements.
2XU: For superior triathlon training and racing apparel, wetsuits and compression wear.
Kurt Kinetic: For the best stationary bike training stand – the Rock and Roll!
Bicycle Depot, New Paltz, NY: For most excellent service and support.
Finger Lakes Running and Triathlon Company:  Also for most excellent service and support.
Island Health and Fitness:  Providing me with a great pool facility for training and teaching.

No comments:

Post a Comment