Bike Fit with Joe LoPorto's Fit Werx Studio

2014 was a breakthrough year, but there's always something I can work on to improve, else I would have been crowned at Kona this year. 2 main changes I'm looking to make 2015: focus on Nutrition and looking at a new machine. I'm going to focus on the latter on this review.

I went to Joe Lo Porto's Fit Werx studio in Ridgefield Park, NJ on Saturday, December 20th. I've heard good feedback from my friends at GCTRI who've been there: he is really professional, knowledgeable, a great listener who makes his sessions very informational, and more importantly they all felt great coming out of his Fit studio. All sounded good to me, but I've had a good experience with my previous bike shop, and some terrible experiences with bike shops in the city, so I was a bit on the fence about switching to another bike shop..again. 

The experience was beyond my expectations, and I would recommend Joe's services (and Ron as a mechanic) in a heart beat! Price wise, I am not sure where Fit Werx stacks up against its competitors, but to be honest, I don't even think that they have any competition at this point. They are just too meticulous, too focused on providing you with the best bike fit that it'll dwarf the "competition." But let me share more details on my experience...

My research on Fit Werx

Friends' feedback (chats, FB statuses...) definitely helped make the decision. A good first indication that Fit Werx does a decent job is that I have not heard anyone (spoke to 4 different people) complaining about his service. Just like when you're looking for a new job and you want to know how it's like to work for the company, word of mouth usually weighs a bit more in your decision, especially when you hear good things about a company (or service provider in this case). That said, that was not enough for me to make the jump, but it was a good start.

I looked at their website to try to get as much as possible out of it: background, products they support, services they provide... I was trying to find the answer to the question: why would a bike fit studio provide such a precise, pro-like bit fit service to the mass? Reading their website content and watching the videos, they pictured the type of service that in my mind only pro cycling teams or pro triathletes can get access to. I think I spent a good 2+ hours just looking at their site. Fit Werx apparently provides top-notch, pro-like bike fitting services to "normal people." I was intrigued, interested, and excited at the idea of getting the perfect bike fit that would consider almost every aspect of my training, and of my build. I am very focused on the details, sometimes too much, and if Fit Werx does provide the level of service they advertise on their website, they'll have me as a customer without a doubt. 

So I called Joe to really get a good feel for it before pulling the trigger. I did not want to waste anyone's time, and told him exactly what I was looking for. I told him what my understanding of his services were (ie. pro-like bike fit), and asked him questions about it, mainly to see if he was indeed as good as the website claims they are. And from the chat I had with him, he seems like he knew what he was talking about. As importantly though, I told him that I was also interested in building a relationship with the shop where we both have a mutual interest in working together: him making me more aero on the bike, and me advertising and spreading the words about his shop. He was on board, and seemed excited, so we set an appointment for Dec 18th. 

Saturday, Dec 18th...6 hours "cooking in the bike shop"...

Joe told me to block 3 hours of my time. I gave myself an extra hour and blocked 4 hours, which I

The roadie getting a physical!

thought would be plenty. I had a bike fit earlier this year (click here for details) and we spent a good 2 hours at the shop, so I thought 4 hours was going to be enough. 

The shop and Ron the mechanic

The shop itself looks nice and clean, with some nice bikes and parts displayed (mostly Guru, Parlee, and Felt). It does not look like your typical bike shop where bike are hang up on the ceiling and parts  are displayed in every possible square inch. The shop feels roomier. As you enter it, you'll see 2 armchairs on your left-hand side, a coffee machine, and a massage table for measurements and some stretching before getting on the bike. The fitting studio area is between the massage table and the repair shop area

Speaking of the repair shop area, I have to say that I've rarely seen such a clean space when surrounded by grease. Ron, the mechanic, was great. He knows his stuff inside out, and is very open to sharing his experience and tricks. We spoke for a little while and it turned out that he is a mechanic for Mavic, worked at the US pro challenge race in Colorado, and worked on races like Paris-Roubaix.  Needless to say that after hearing that, I felt pretty comfortable letting him work on my roadie. Some parts were worn (pulleys of the derailleur), and I could make some minor changes on the tubes/cables to improve the shifting performance and feel. However, overall, I was pleased to hear that the bike was in pristine conditions and ready to roll for another year. Though I don't ride it as much, I really enjoy the bike, and it needed a tune-up. I cannot wait to check it out and check how those new cables impact the shifting experience. Ron offered to let me test ride a Time bike, but knowing the price, I really appreciated the trust, but had to politely decline. 

But back to the most important with the bike fit experience!

Joe, aka the bike fit surgeon...

Joe's process is a 3-step process where we first sit down and discuss goals, past experience, and any pain I may be having on the bike or run (analysis). We then would start getting the measurements and doing some stretching to get ready for the fitting. We then get on the fitting bike and start diving into the analysis, look at my position, and make adjustments to find the best possible form on the bike. On a very last step, we discussed bikes and the frames that would fit my build.

Step 1: Analysis

We sat down for a good hour to discuss my goals, my past experience, any pain or discomfort I was experiencing on the bike. Nothing really stood out from me, though we discussed my right knee potentially moving inward and following an elliptical movement. Joe's tool would allow us to track the movement of the knee onto the screen and see the actual movement. What was also interesting to me was linking this to insole and the benefits of "orthotics" and hearing the rationale behind it. Not only does Joe understands the bio-mechanical aspects, but he also has a very good understanding of how the position on the bike can impact ligaments and joints, and the loss of power that would result from it. Very, very interesting, and not something I would have thought of in the first place. 

The next thing we discussed was my wattage on IM and half ironman, and how that translates into speed. That is an important factor, as it will directly impact how aggressive the fitting will be according to my build and flexibility. Looking at my numbers, it was safe to state that the drag I may experience will have an impact on my performance, and that all aspects should really be thought through. that was clearly a concern of mine, but Joe brought it up without me having to ask, which I really liked. it is that level of attention and details that I was looking for, and it seemed like I was getting it. 

After a good hour spent talking and dissecting my experience, we both were on the same page around what needed to be achieved. I just did not know what he were going to do to make it happen. 

Step2: Measurements and Stretching

All details count, and Joe's meticulous approach to everything made the fitting longer than I anticipated, but it was time well worth it. It was the level of service I was looking to get, and beyond. So we did a slew of measurements, from measuring the inseam to my arm length when fully extended and at a 45 degree angle. Joe told me why we were taking such measurements, but I don't quite remember. 

My bike shoes revealed a lot...

We looked at my bike shoes (not sure what I'll do with the tri shoes just yet), and I've learned something new today, something I would have expected the specialized dealer to mention it when I bought the shoes. Thankfully Joe did. I ride the Specialized Expert Geometry body bike shoes, a great bike shoe, very comfortable and stiff. I really like them. 

However, apparently, Specialized tailors their products to the mass, and the shoes are no exception. The shoe is designed to compensate for the pronation that 90% of people has. That's great for 90% of the population, but not so great for the remaining 10%. When looking at my posture and walk, I have a slight pronation (5mm according to his measurements), but not enough to feel the full benefit of the pronation of the shoe. In fact  it was the opposite, as we had to compensate for it to push the foot the other way. Quite interesting analysis and realization on a shoe I've been wearing for 3 years now. one 

Stretching

After that we did a good 3-4 minutes of stretching to help "align the hip" and loosen up the hip flexors. It also gave Joe some key metrics on how much we can push the fitting. All this I did not fully grasp, but it made more sense when on the bike. I think you'll see for yourself when you get fitted at Fit Werx. 

Step 3: Bike fit

This one would take a while to describe, so I'm going to leave it to pics for you to see. hopefully it'll reinforce your opinion of considering Fit Werx for your bike fit, because it is worth every penny. We did a series of 4" footage and projected the video onto a wider screen. We then dissected every single pedal stroke, the position and angle of my heel compared to the ball of my foot, the angle that goes from my hip to my achilles, and finally the angle that goes from my hip to the shoulder, to the aero-bar pads. All that came with a very detailed analysis and explanation of where I should be at, and what different options we could look at. 

Foot position

From my original position, we realized that the foot angle (heel to ball of foot) was around 24.7 degrees, or about 10 degrees wider than we want it to be. The direct impact is the loss of power and torque. If you think of the pedal stroke as a clock, you want to be able to put some torque between 12 and 6 o'clock, and release pressure from 6 to 12 o'clock to allow the leg to flush some of that lactic acid while the other leg takes over. To correct this, we adjusted the seat post down by about 1cm from it's original position. The result was staggering. We managed to bring the angle down to 14.7 degrees, and at times down to 11.3 degrees, but that's only because I was focusing on getting my heel down. 

Hip and shoulder angles

The hip angle was decent at 153.5 degrees. Ideally this angle should be between 145 and 155 degrees. Above that, the cyclist may risk hyper extension, which could lead to injury and more power loss. We weren't too bad with my angle, but we could managed to bring it closer to 150. What we could do was to bring the seat back a notch, and raise the cockpit. That would allow me to be a bit more stretched on the back without sacrificing too much comfort in the process. It would have a massive impact on my aero position as my back did not arch as much. In fact, we estimated the gain at 4cm of increased aerodynamics by raising the handlebars by 2cm. It is counter intuitive, as you would think that raising the handlebars would expose my torso to more wind resistance. However, the video and results speak for themselves. It opened up my neck area, allowing me to look straight without putting too much stress on the neck. My back is now much flatter, though my homework will be to focus on it to keep it as flat as possible. 

We did an experiment to test the effect of lowering the cockpit to the weight distribution. We went from a fairly well balanced weight distribution between the legs and shoulders to more weight on the shoulders. from Joe's perspective, with the same position, we should be feeling the weight sitting more on the trainer compared to when riding outside. And the simple answer to that is because the wind resistance naturally pushes our trunk up and removing some of the weight we would normally put on the handlebars.

Post adjustments - at the bottom right corner you can see where my back was prior to the fitting

Knee analysis

That one was interesting. I thought my right knew moved in an elliptical movement, essentially losing power in the process and exposing me to IT band issues. To analyze that we put some sensors around the knee, recording a video, and then tracked the movement of the knee on the screen. Despite a slight adjustment, the video proved me wrong. my knees were moving fine, in a piston movement as you'd expect. 

So after few adjustments we found what we believe will be the right position for me for next year. All in all, it took us about 5 hours to get there, but from a selfish perspective, I was fine with it. Joe probably would have preferred to be home with his family! Sorry Joe!

Looking at bike frames...

We spent another hour looking at bike frames and what frame would fit me best next year. We narrowed it down to few brands: BMC TimeMachine 01, Cervelo P5, Guru 901, Specialized Shiv, Trek Speed Concept, and Argon 18. The Shiv was ruled out after we realized the frame was just not right for my build. I was not a big fan of the Trek, and getting it would mean having to get a new power meter, an additional 1K expense I would have had to consider for a bike I was not a fan of...crossed out of the list. 

My heart is set on the BMC, but that would require more work for Joe to get me perfectly fitted on it. Guru is a strong option as you can customize the frame to your personal needs, and can also customize the colors. Guru would also be willing to support me with the "caveat" of putting their names on the kit. That's tempting. However, my only issue is that the Guru looks too much like my current Cannondale, which I don't think I'm very excited about this idea. Shall I get a new bike, I would like to ride something that looks and feel different than my current bike. Lot to consider, but the P5 is also out there. though it is the most expensive option of the 4, and EVERYBODY has it at races, the frame would fit me well. The last option is Argon 18. The bikes, manufactured in Canada, looks nice, but does it fit me? Joe will have to crunch the numbers in his spreadsheet to see if that is a viable option at this point. 

My Review of the Pearl Izumi EM Tri N2

Back in November I decided to try a new pair of running shoes to potentially move away from my Newton Distance for the 2015 season. Tough decision to make because I LOVE my newtons. They are fast, light, and their dynamic technology with the lugs make it a super responsive shoe. However, I picked up an injury along the way that my PT and I could not quite pin point (www.clutchpt.com). We did not rule anything potential outcome out: from perroneal tendinitis to stress fracture, he had me get a MRI and scanner, which did not reveal any of it. Yet I still had the pain, and dealt with it throughout the season. I raced the whole year without able to get the pain away, losing a bit of confidence on my running and on my left foot. I would always feel something, either during the run or after. Tough decision to make because they helped me improve my time, but it's time to check whether that pain was directly link to the shoe or not.

After 4 weeks running in the IQ EM Tri N2 and 107 later, I've gotten a better idea of the shoes. I ran hills (19% climbs at times) in the beautiful city of Seattle, I ran downhill, on flats, and trail. I wanted to see how the shoe would react to various terrains...Here are my thoughts...

The look

That's the first thing you see when looking at a shoe, and quite frankly, I don't think the pictures do the shoe justice. On the pic, the shoes look bulky, heavy, and not very attractive, compare to the likes of Newtons, which look light, flashy, and cool.
I was pleasantly surprised when I opened the box. The shoes look good. I like the color, and that yellow sole makes it a be flashier (who doesn't want to be seen running?). The shoes are already equipped with speed laces, which is a plus (Other shoes, you'd need to add a meager $10 to get the laces. Not necessarily a key advantage, but it's always good not to have to worry about that). It did not look as bulky as I thought when I quickly compared them with my Newton distance.

Weight
The shoe was surprisingly light (I believe PI advertises it at 9 ounces). Going into winter training after 7 weeks off, it took me awhile to get used to them, and I first thought they were heavy and slow. I just did not take into account that 7-week hiatus, comparing the shoe directly with my last race. I had to take that out of my mind and focus on the shoes. The shoe, despite being only 9 ounces, is well cushioned, absorbing the shocks very well. One of the concerns that I had with this change was moving back from a toe strike to heal strike. However, after 107 miles, I did not find my form was getting impacted, even when I focused on the toe strike.

Fit/Comfort 
The shoe fits me really well. I think the sizing is accurate (at least for me!). What I like about the shoe is the absence of tongue, instead having a seamless upper.
The 2 layers of mesh is supposed to make the shoe comfortable in sock less runs, but I'm not sure about this one. I've done 2 hard runs with 700 ft of vertical climb, and got small blisters running barefoot in the shoes. That's not a deal breaker for me. Though it's always nice to look where we can save time on a race, putting a pair of socks wouldn't cost me a lot of time on a 70.3 or Ironman distance race. I'm ok with it.
I can see the benefit of the absence of tongues during T2. Snug at first, that part got looser as I ran more in them. The foot slides right in, yet the shoes stay tight to your foot, without any issues of getting loose. I ran on trails, downhill, and uphill, and never felt like the shoes were too loose. I also tend to have wide feet, but it almost seems like the shoe molds to your foot and stay that way.

To me, it seems like the carbon rubber that goes from toe to heel makes the shoe a bit stiffer, and I like to think that it's probably what keeps me from having that recurring pain on the outside left of the shoe. It prevents the shoe from being too flexible, essentially keeping the foot together, and reducing the torsion of the shoe. I like that feature, though it was a bit tough to adjust at first.

Overall
Pleasantly surprised by the shoe. Pearl Izumi sells it as a half ironman / ironman distance shoe with high durability and dynamic offset technology. I'd agree with the durability. They look resistant to many various terrains. I'm going to keep training in them and maybe switch back to my Newton to really gauge the difference.

Bike, Run, Swim, and Feast! 1st time at Peter Luger Steakhouse in Brooklyn

It's been on the list for few years now. Don't look to make a next-day reservation. It most likely won't happen. The wait list goes 3-weeks deep if you are looking to feast on the weekend, but it's well worth it.

First time at the Peter Luger
Steakhouse

After a busy, productive Saturday where I managed to get 2.5 hours on the bike, a 30-min run, a hair cut, and an hour in the pool, I rushed home to change and get ready for our Peter Luger feast date!

Impressions...

The walk to the Steakhouse: It's like visiting 2 different places in a 15-min span. You will have a very Brooklyn-like walk from the Bedford station to the Steakhouse. The hipster feel, large, beautiful graffitis, bikes locked everywhere, and coffee shops remind you that you are, indeed, in Brooklyn. And it was fun!
The contrast with the restaurant itself is striking! You go from being in Brooklyn to having the impression of traveling thousands of miles to Europe as soon as the doorman opens the door for you. The decor, with apparent beams, experienced waiters, and thick wooden tables, reminded me of traditional houses & restaurants you'll find in Alsace, the french region bordering Germany.

...the food...

Perfectly cooked!

The Steak for 2 is amazing! When you ask for medium, the meat comes perfectly cooked on the outside, and rosy on the inside, yet at the perfect temperature. The glass of wine, a red Cabernet, complemented the meal perfectly.
The slides were good, but maybe not up to par with the steak. We had the German potatoes and creamy spinach. Overall, they were good, but nothing extraordinary. If anything, in my mind, Peter Luger could work on it to make it a sensational experience.
Though we considered getting dessert, we were so stuffed that we could barely walk. We decided to check out and walk back to the subway. We stopped in Union Square and had a Belgian waffle at the Christmas Market! Great end of a very productive and fun day!

That Steak for 2 did not last long...delicious!

Coffee served in traditional cup...reminds me of France! 

1st Brick workout of the 2015 season & new kicks (IQ EM Tri N2)

Today's workout marked the start of my 2015 season. It's been a while since I last trained with a goal in mind, a finish line to day dream about on my long rides or runs, and simply with the excitement of constantly pushing myself. I enjoyed 8 weeks of much needed rest, spending my time doing some muffin rides with Mariesa, going to my first college football game (NC State got crushed by GT 56-23!), and enjoying some good restaurants along the way. It was good to be social again. For now though, I'm ready to get back into it.

I went for a 2.5hr bike ride and a 30min run in sunny but cold conditions (34F feels like 25F). I don't mind these conditions as I know I have the gear to keep warm, as long as I don't stop for a muffin. I did not get down on the aero bars a lot, but that was besides the point today. I was looking to get back on the TT and get a quality ride in, within the zone I was supposed to ride in. Hills, flats, downhills, and some concerns over leaves covering up the road and potential black ice, but all went well. The power, HR, and consistency are far from being what they were back in September, but I'd worry if that was not the case. That leaves room for improvement!

New kicks: IQ EM Tri N2! 

My 30-min brick run went surprisingly well. I maintained a good pace throughout and tried to focus on my form, and on my HR. I ran almost 4 miles and covered 179ft of vertical ascent total, which is not bad for a first run.
I have been dealing with some pain on my left foot throughout last season. I took a 10-day off from doing any sort of running. I also went back to Josh's clutch PT to get it checked out. His opinion matters a lot to me. He did not think that I had any serious injury, but advised to take some time off running before my training kicked off. I've been stretching my calf a lot, and though I don't know if there is any correlation with the foot getting better and the stretching, I've been enjoying a "pain-free" left foot (neither during my runs or while walking in work shoes).



I've also decided to try new kicks; the Pearl Izumi EM Tri N2. When you look at Jesse Thomas' performance last season, one would think that they must make good kicks, right?
Though it's tough to make an opinion after just 30 minutes running in them, my first impressions are good. I was pleasantly surprised to see that the shoes don't not look as "bulky" as displayed on IQ's website. The aesthetics of the shoes is cool, with a slick design and nice colors (green). What surprised me was the absence of tongue. The shoe is more like a slipper you slide your foot in, with the speed laces making sure that the foot stays snug. On that end, I know I've been only running 30 minutes with it, but it seemed a bit too snug for my foot. I hope that, as I put more miles in, it'll start to break in a little bit and get  more loose. I think my feet tend to swell a bit in the bike shoes, and that could be a concern when starting the marathon leg of an IM. Hopefully that will change as I break them in, but for a first run, I like them. The sole is a bit stiffer than what I'm used to. I'm not sure yet whether I like it or not, but again, I'll only be able to tell later this month.

1st Week back after 7 weeks off

St Maarten

It's been close to 8 weeks since my last race and a much needed break. During those 8 weeks I enjoyed a nice "bike, wetsuit, running shoes - free" vacation in St Maarten where it was all about enjoying the island, the food, and relax. But I didn't sped 8 weeks there, otherwise, I'd probably come back to NY jobless. We spent 5 days there, 5 good days.

Few muffin rides on the road bike, which I missed riding! Easy pace, no focus on the computer to make sure I was hitting my targets, just the
basic and good old riding. More outings with work and friends, and yes, few beers and glasses of wine here and there. It's good to be social again.

But all this has to come to an end, and I have to say that I'm very excited about returning to training. Though I needed the break, I missed the morning (but not so much the evening) workouts.

Last week was the first week I had some drive to get back into it. With my left foot still not feeling well, I focused on getting back in the pool (I did not plan on going back until December) and getting back on the trainer. The first impression was "where did my fitness go??" I did not expect to lose that much in "only" 2 months.

In the pool, my lungs hurt, my legs couldn't kick, and I was spent after 1,000 yards. On the trainer, I could barely maintain a decent HR at 60% of my FTP. My HR went through the roof after only 10
min in my trainer ride.
I guess I did not expect my fitness to drop by that much, and with an exciting, yet heavy 2015 schedule, I need to get back into it. If anything, it gives me the motivation to get back closer to the level I was at in September before the Worlds. I'm hoping to get there by January or mid February.
Lots of things to improve from last year, especially on the run. Kevin Danahy, my coach (www.tricoach.us) will have to come up with a good plan!
Happy training all!

Travelling a lot with your Bike..Scicon offers tips about Insurance

Some of us use Ironman and/or Ironman 70.3 events as a "destination races," or finding an event where you can make a vacation out of it. I did just that with Ironman Zurich this year. 

However, what happens if your bike, that, let's face it, is very expensive at this point, gets lost, stolen, or damaged? 

Scicon, in its blog, gives some tips on Bike insurance..I found their article interesting and thought you'd be interested as well.

Link: http://blog.sciconbags.com/travel-tips/bicycle-insurance

Happy reading! 

Huub Design Ambassador in 2015!!

I am delighted to be a HUUB DESIGN brand ambassador for 2015 and will look forward to swimming with Huub wetsuits!!

Check out their website and technology they put in their suits to make you swim faster!

IM 70.3 World Championship Race Report

Last race of 2014 with my first Ironman 70.3 World Championship and I looked forward to it. I qualified at IM 70.3 Miami last year (4:25:17), and have been looking forward to this race for almost a year.  

This year marked the first year IM 70.3 Worlds were being hosted outside of the USA. And for this occasion, the beautiful town of Mt Tremblant was chosen to host the competition. After a week spent there, I had my best IM 70.3 race to date, taking 12min7sec off my previous PR to clock in at 4:13:10, finishing 16^th in my AG (top 10%) and 79^th OA (top 3%). Most importantly, I PR’d in all 3 legs! Psyched by my performance, and excited about 2015.

Here is my race report, detailed and long as usual, but I hope you’ll enjoy the read.

New Race Kit for the race…Capco is awesome!

My company really wanted to be part of my first Ironman 70.3 World Championship, and they worked really hard to get me a race kit for the occasion. It arrived on Friday, looked great and ready for race day! Thank you, team for making it happen!

It may be just a race kit, but to me it’s a lot more than that. I am extremely thankful to work for such a great place, and here is why…

I do not talk much about my results unless people ask me questions. When Capcoites like Ismail or Angela ask me questions, I feel the genuine interest from them to learn more about what I do outside of work, how much I train, how I did at races, my goals, etc…Seeing their face when I tell them my results or my daily/weekly training speaks for itself. They are genuinely interested. They are as engaged in my progression at the firm as they are with my progression in the sport of triathlon, fully understanding that both are very important to me. That’s all it takes for me to work hard for them and help the firm grow. Not only does it give me the motivation to work hard for the company, but it also makes me want to represent the firm at its best every time I am given the opportunity. Let’s hope I can do just that on Sunday! 

Race Day

Surprisingly I was not nervous at all during the week. Mariesa even asked me if I was okay during the week, because I was not acting as I usually do, ie. In my bubble and super stressed. At some point I thought something was wrong, and questioned my motivation. After thinking about it, though, I think I simply learned a lot from Ironman Zurich. I am more confident in my abilities after having a great first ironman race, and feel like I can go much faster.

Though my wave did not start until 8:40am, I woke up at 4:45 and had a huge breakfast. We drove to the start around 5:45, and again, to my surprise, I only spent 15 minutes in transition. Everything was ready: transition bags, helmet, bike, etc…This was the first time I felt like everything was coming into place nicely and quickly…weird!  I looked around and admired some of the bikes there. Everybody is fit, and have their game face on! The atmosphere in the transition area was like I’ve never experienced before. You could tell people were there to push themselves hard, yet everyone was super nice.

Swim start

I knew the beach for having swum 3 times during the week. It was incredible. They have an “Ironman training center” where they have buoys all summer long for athletes to swim safely in the lake. Amazing! This week they had a “coffee boat” about 500 yards from the beach where you could drink a free coffee while in the water. It couldn’t get any better than this. What an amazing organization!

The Men’s pro field started at 8. A fighter jet flew over the start at the same time as the gun went off! Sick! 8:40am - Here we go!

Swim: 28’03 – PR!!!!

Surprisingly, for a beach start I did not feel like people were over aggressive. I took a 5-hour energy 30 min before the start, hoping I’ll get the magical kick and excitement to have a great swim. And I did! I felt great from the get-go. I told myself that it was the last race of the season, and also the World Championships. I got into a really good pace, found some fast feet, but did not make the mistake to burn myself out too quickly. I remembered thinking to myself that I was swimming fast, but that’s how I felt at Eagleman earlier this year and the clock did not show that, so I kept pushing. No elbows to the nose of kicks in the face, I had a good swim!

I got out of the water and immediately looked at my watch to see….27’45! YESSSSS was my first reaction! All the hours spent in the pool finally paid off. That felt great. I was very pleased with my time. The official time was 28’03, but I was so happy to see this time that I did not care much. I knew it’d set me up for a great bike leg. Volunteers were at the swim exit to help take off our wetsuits.

T1: 4’36

What a long transition! There was a long run to the changing tent (400 yards), and a crowded tent. 

Bike: 2’13”37 – PR!!!

Sunny with temperatures in the high 50s, it was the perfect conditions for a great ride. The course had 3,000 feet of climbing with some steep climbs in the last stretch of the course. The rest of it was rolling hills, a terrain that I like a lot.

After a crowded first 10 miles on Montee Royale, we rode North for 10 miles on Route Transcanadienne 117. The legs felt amazing, and despite the high wattage goal that we set up with Kevin, I was feeling great. After biking for 10 miles in strong headwinds on route 117, it was time to have some fun. Rolling hills, sun, and beautiful scenery made for an amazing ride.

I managed to maintain a decent HR, at around 156 throughout the ride. That was a good indication that I was feeling good.

I knew that, for me to have a great race and bank on a great swim already, it would hurt. I was prepared for it mentally. There were lots of athletes on the road until we arrived at that U-turn, and to be honest, it was a bit of a draft fest at times. You just could not avoid it. It was a bit dangerous at times, so to stay out of troubles, I would make an effort to get in front of the pack. I was more concerned about a group crash than the officials at that point. We hit 45mph on a downhill on route 117, yet we were still very close to each other. My eyes were riveted on the road. I was hoping that no one would fall. Riding at 45mph was fun though, and hearing those wheels cutting through the wind was awesome. Not having sunglasses was not the best. My sight was a bit affected, but I just had to deal with it. 

Groups started to spread out, mostly thanks to the officials patrolling and giving away penalties. I witnessed an official timing an athlete. I looked at my watch and he drafted for a good 25 seconds. When the official blew his whistle and handed him a 4-min penalty, the athlete complained for a minute, arguing with the official.

As we rode back into town, we rode passed the transition and started what I thought was the hardest section. You have about 46 miles in the legs and are facing with 15% climbs. The pace for most of us was slow, but I was thinking about the fun I was going to have on the way back.

56 miles later, I reached transition for the second time of the day, and to my delight, I saw 2’13ish on my computer! That’s 4 minutes faster than my PR in the flat course of Miami. 25.1mph. I went from 57^th in my age group out of the water to 16^th. I was hoping I’d be able to have a good run. 

T2: 1’05

It was good to feel fast in transition, and it was awesome to hand your bike off to a volunteer and not to worry about it. The transition was fast. I took off my helmet, put my bib, shoes, and visor on and off I was to my last half marathon of the year.

Run: 1’25”42

The run was 2 loops with some major hills. The first one came .3 miles after transition, and after that we had a long 1-mile climb. I still had the adrenaline from the good bike rushing through my legs and fueling my muscles. I felt good. I swallowed that first hill and did maintain a good pace on the second climb. I maintained a decent HR at around 160, and a good pace at around 6:10. The first u-turn came quickly, and before I knew it, I was already on the way back towards the lake. I could feel that my form was good in the first 5 miles.

The climb in the village was steep. 6 miles into the run, they made us go up a steep cobble-stone street before running back down towards the finish chute. After that descent, I made that right turn that sent me right back into the run. Off I was to the last 6.5 miles of the race, finishing the first loop in 41 minutes, right in the 1’23 target we had we Kevin.

Reality set in

The second loop got a lot more difficult. That first climb was treacherous, despite all the people on the side cheering us on. I got slower by the minute, feeling every stride in my legs and lower back. The second climb was difficult, but I tried to stay focused. I was slowing down, but I did not want that to spoil my race. I could not push much more, though I wish I still had 1 or 2 more matches to burn. I burnt them all already. After the U-turn, there was a false flat before running downhill towards the lake. I picked up my pace, but not to the pace I hoped. The HR dropped to 155, and though I really wanted to push more, I just did not have anything left.

After passing the last climb before the village, I could hear and see the finish chute, but I still had to go around and run up that cobble-stone street. I wasn’t moving much, but the crowd’s encouragement lifted me up a bit. I ran up the street and the rest was pure enjoyment.

Last few yards

I ran down towards the chute, with a big smile on my face, knowing that I’d probably have a PR. I saw my parents, brother, nephew and Mariesa after I made that left towards the finish. I had the biggest smile on my face, and if not visible, at least I felt like I had the biggest smile ever, similar to the one at IM Zurich. I saw 4:53 on the official clock, which meant 4:13 for me since my wave started 40 minutes after the pros.

My goal this year was to run the half marathon in 1:25, and I reached it. Granted I’m closer to 1’26, but I made some strong progress on my run. There is a big room for improvement, but if anything, it’s very exciting and motivating for 2015. 

A huge Thank You to…

My company, Capco and Ismail who supported me in this race. They provided me with this awesome race kit and more importantly, they’ve shown incredible support and interest in my passion. I look forward to racing many more events representing my firm!

Kevin Danahy & TriCoach for taking me onboard, and Kevin for his incredible work with me this year. I had high hopes and he delivered by giving the right training, providing his expert eyes and being a good support when I had my downs

Papa bear (aka Jared Tootell), because he’s always been highly involved in my progression and believes in me. He never shies away from giving advice or sharing his experience

Will, because of his comment on facebook “your bike split is sexy”. Just like papa bear, he is always here in time I need him, and always believes in me.

Glenn, because he was my training buddy, and has been a huge inspiration after his tragic accident.

My training partners, Matt, and everyone I got on bike rides, runs, and swim.

Everyone involved and interested in my progression, because talking to triathlon is just as fun as training for one or racing one!

And to the below folks, as they hugely contributed to a great 2014 season already!

Vacation in St Maarteen

No bike, nutrition, or wetsuit packed this time. We spent an amazing long weekend in St Maarten (Caribbean), away from NY and from triathlon for once. Taking the "offseason" seriously, not watching what I ate or drank (it's good to enjoy a beer once in awhile!), and no swimming, biking, or running involved ( except for the casual swim in the beautiful turquoise waters of the Caribbean Sea). 

Off season - Muffin ride with Mariesa!

With the offseason officially kicking in this week, it was time to dust off the Tarmac SL Pro, put on the GoPro, and enjoy some easy ride with Mariesa.

An easy ride starting from the Palissades Park near the GW bridge. Some rolling hills led us to 9W where we rode North towards Piermont, NY for a delicious Chocolate muffin and hot chocolate at Bunbury's.

No Power, no intervals, no aero position to focus on, simply riding. I barely looked at my computer, which felt good. I miss the intensity of training, but I need those down times to enjoy cycling.

IM 70.3 Worlds - 79th in the WORLD!!

PR! PR! PR!!

I could not have hoped for a better way to wrap up my season! IM70.3 World Championships in Mt Tremblant, Quebec, offered a spectacular venue and I took full advantage of it! 

I finished in 4:13:10, 12 minutes and 7 seconds faster than my previous PR! To top it off, I finally had a great swim (for a non-swimmer) and reaped the benefits of many hours in the pool. 

In a nutshell, before my race report, here is how I did:

Swim: 28:03 - about 3 minutes faster than my previous PR @ 2013 IM 70.3 Miami

Bike: 2:13:37 - 25.1mph, and about 4 minutes faster than my previous PR@ 2013 IM 70.3 Miami

Run: 1:25:41 - about 6 minutes faster than my previous PR @ 2014 IM 70.3 Eagleman

IM 70.3 World Championship, Mt Tremblant, Quebec (Canada)

IM 70.3 WC - Swim and get Coffee half way in!

Beautiful day out today on the shore of Lake Tremblant. Perfect for a pre race swim in a clear and safe lake.

Water temperature is around 69F, which is, to me, ideal wetsuit conditions for Sunday's race. The temperature is supposed to drop tomorrow and Sunday, but that should not affect the water temp too much.

They have a boat 300 to 400 yards out where they offer free coffee to all swimmers passing by! Swim out, do your thing, and stop by on the way back. I should have done that!

Well, check out the swim start this morning

World Championship Week! Arrived in Mt Tremblant, Canada

It's race week again!

And this time it's the last Tri of the season with Ironman 70.3 World Championships in Mont Tremblant, Quebec, Canada.

After spending Labor Day weekend in Lake George, NY where Mariesa completed her second Olympic tri of the season, we drove up to Canada yesterday for IM 70.3 Worlds.
We stopped in Montreal for lunch and arrived in Mt Tremblant around 4. Though still quiet, you can tell the village is getting excited for the event. Ironman signs everywhere, the Ironman village is already up and the transition area is already set up. Awesome!

Mt Tremblant is beautiful! The village is very charming, with lots of restaurants, shops, and a gondola that takes you over the village and up at the top of the mountain behind it. You see hydro planes landing in Lake Tremblant, Canoe and kayak rentals, hiking and MTDing trails all around. All that adds up to the quintessential cliche I have of Canada. Everything is at walking distance. the locals are (so far) very nice and welcoming.
A nice surprise awaited us at our rental: a deer was patiently waiting for us to feed it with carrots.

My pre & post workout breakfast this am

Have you ever had that crazy obsession on 1 topic that you cannot think about something else?

 

Well, aside from my obsesssion for triathlon, I've been trying to understand why eating breakfast is so important. Here is what I understand from reading the net...

 

There's no right way to fuel before and after a morning workout, but the consenus is that you should never skip breakfast!

 

Breakfast is an important meal that allows your body to replenish its reserve of glycogen (energy storage) in your muscles that are depleted from last night's workout (glucose used to repair muscle damage, ect...trainingpeaks.com). Glycogen is also stored in your liver, which breaks it down into blood glucose, a vital source of energy supplied to your brain and other organs.

 

Add some morning workout to your routine before work and your reserve in glycogen lowers even more, hence the importance of replenishing those reserve with a solid breakfast. You'll do good to your body, speed up your recovery (muscles will have the fuel they need to recover), and improve the quality of your next workout. 

 

Here is what I had this am before my swim workout. It's not a routine, but I find it helpful to have 2 breakfast to optimize my workout and recovery:

 

Before my swim

 

- A cup of coffee (admittedly heated it up from yesterday)

- A Chobani passion fruit yogurt

- A banana.

 

All that approx. 1 hr before my workout. I felt great throughout my workout and could have done more.

 

Breakfast Round 2 to help refuel and replenish some of the empty tanks with:

 

- 16oz. Of cream of wheat mixed with granola and fruits

- A large coffee

- A banana

- 10oz of OJ. 

Rooftop Pain Cave - Quality session on the trainer

First time on the trainer since the 1st week of July (I believe) and I forgot how painful it could be.

Especially when you have to push at around 105-110% of your FTP!

Training session was as follows:
30min WU
4x
4min @ FTP - 2min Rest
2min @ 105% of FTP - 60" rest
2min @ 105 of FTP - 2min rest
5min cooldown

Massive Stretch!

Sometimes it's not about quantity, but about quality. It was 80 min total, but 80 min of high quality training where I managed to hit all my target wattage and stayed focused the entire time. I gained confidence after IM Zurich and it showed tonight. 10 more days of intense training before 1 taper week and Ironman 70.3 World Championship in Mt Tremblant, Ca.

The legs started to burn after the first set, and became really painful at the end of the second.
The rest of the session was all about mental focus and will. I struggled hard in the last set. My #1 support +Mariesa Carrow met me for the last set.

We had Tacos for dinner! :) Delicious!

2014 IM Switzerland Race Report

For my first Ironman, it only made sense to pick IM Zurich. I wanted to share the experience with my family and childhood friends, and also wanted to make a vacation out of this event. What an incredible race: amazing course, amazing scenery, amazing people, incredible organization, and most importantly, amazingly memories! I couldn’t be happier with my overall time, beating my target by 21 minutes, but one thing is certain, I underestimate the emotion and memories I brought back to New York. The following report is long, but hopefully it’ll give its readers an idea of what I went through and how much fun I had!

For those already bored of reading it, here are my stats on the big event

Race day

Breakfast

3:30am and I slept much better than I thought, probably got 5+ hours of sleep, which I considered to be really good. I made oatmeal (no clue about the portion, but it was a lot!), mixed it up with cold milk, sugar, and a sliced banana. I had a large cup of coffee with sugar and a glass of water. I ate it all, which was another good sign that mentally I was in a good place. Transition set-up

I got to my bike around 5:10am, and we could tell that it was going to be a cold bike ride. I think the temperature was in the low 50s, high 40s, and did not warm up until later in the day. The speaker announced some light, scattered rain in the first part of the ride. It then was supposed to dry up, and warm up in the afternoon. I could hear people complaining already about the cold and wet conditions, but I was HAPPY! I like the cold; I like the hills, so things were lining up perfectly.

I walked to my transition bags and added my gel and Coke to the T1 bag, and my sunglasses. I went to the T2 bag and put my nutrition belt in, my running shoes, and my socks.

5:45am, I’m ready. Let’s get out of here and go for a quick warm up both on land and in the water.

Swim (1:02:14) Oh boy! I did not expect to get elbowed and pushed around while lining up on the beach. I questioned why they’d push on the line up. Most of the first wave will be in the water for a good hour. 30s to me would not make a big difference. What is it going to be like in the water?? And the gun goes off! I got in the water and for a good 4 minutes it was a “well-balanced” mix of elbows to the nose, heel to the head, slapping in the head, with 3 athletes literally swimming over me.It “eased down” a bit after the first buoy, but I made the rookie mistake of using my training goggles. I couldn’t see anything after maybe 30s into the swim, except bubbles from all the kicking happening in front of me. I could touch feet, but couldn’t see them. At least I “knew” I was swimming in the right direction. The biggest surprise was to realize that the swim was crowded for the entire first loop. I still felt good in the water; though I knew I was a bit slow. The swim was a 2-loop swim, with a short run over an island and back in the water for the second lap. As I neared the end of the first loop I could finally see something after 25+ minutes guessing where I was going. I ran up the ramp and immediately cleaned my goggles. I could SEE! I looked at the watch and saw 29:46, which was disappointing. I targeted 28:30 on the island, but with the hectic first loop I had, it could have been worse.  The beginning of the second loop could not have gone any better. I managed to draft off a guy who had a good pace, forcing me to work on my swim. I lost him after the first buoy. I tried looking for a good pair of feet to draft off of, but unlike in the first loop, swimmers were scarce. Not so say I was fast, but I was in this middle pack, probably 5-8 minutes behind the “Nemos” of this race and the rest of the pack. No luck. My goggles fogged up again, and finding my way and the buoys became impossible again. Frustrating!  I felt so good in that second loop. After passing the bridge I started to think about T1.  2.4 miles done. I looked at the watch and to my disappointment it said 1:02. Disappointed but not defeated, a good swim will come with more practice. I just wish it happened today.  Regardless, I am done with the swim and on T1. T1: 3:15 Will's saying was again running through my mind: "slow is smooth, smooth is fast." Helmet first, and then I decided not to ride with my shades as it was drizzling already. I ran passed my support crew. They were so loud! It gave me energy and a big smile on my face. It was also a good reminder that, though I was the one having fun that day, they were all key parts of my race and my training. I was glad to see familair faces in Zurich. Bike: 5:06:48 Equiment: Bike: 2012 Cannondale Slice 4 Wheels: Hawk Racing Veyron V55 (Front ) and Hawk Racing Veyron V80 (Back) I feel really good, and the most important now is to bring the HR down to normal bpm after the swim and T1. The first 18 miles around Lake Zurich were good. I was cruising at around 23.5 to 24mph And the climbing begins... We made that left turn at the roundabout after 17 miles and off we are on the first climb of the day. The first water station was right after the roundabout. The gradient got more serious past the penalty tent. A nice, long, and steep first 2 miles to warm up the legs, followed by a 3-mile “flatter” section set the tone of the course. I could see people pushing hard, and I could certainly push harder, but we were only 22 miles into the first loop. I feel good and continued to focus on both my wattage and nutrition. I knew that was only the first climb of 4, and not the hardest. With the cold temperature and the rain that picked up a bit right after the first climb, I did not want to risk it. The roads were getting slippery. I was enjoying the 45F temperatures we were having at the top of the first climb, and the rain as well, as it essentially helped control my HR.  With rolling hills come descents, but with wet conditions, braking with carbon wheels is not ideal. I had to be extra careful and held back on most of the descents in the first loop. I think it helped me have a better idea of what to expect on the second loop. At this point I have no clue of where I stand in the race, nor do I care. It stings to let athletes pass you, but I feel like I’m racing smart so far, so let’s keep it that way. The Beast carries its name well… The gradient increased rapidly and after a sharp right turn we faced a wall for about 2 miles. I felt good, and definitely wasn’t complaining about it. If anything I was enjoying it. There were still a few cyclists passing me, and I thought they were probably pushing a bit too hard so early into the race. I really thought that, for me, the race wasn't really going to start until halfway through the run. This is when I anticipate to no longer be racing against the clock, but rather be competing against my dark thoughts of walking the run and throwing in the towel. To have a chance to get to that point though, I had to race smart Onto the 3rd climb... A 3-mile steady climb / false flat, but you could already feel it in the legs. I thought to myself that this could be a key section on the second loop. I tried to find a good rhythm. It was easy to push harder than necessary on this section because you feel like you’re at a standstill. All of us were barely moving, but I knew that being patient was key.  The rain made the descent extremely dangerous. I could barely slow down and though it was tempting to let the wheels spin and pick up a nice speed, I did not know the road well enough to anticipate any sharp turn. Back to the flat and fast section along the lake... The flat section was about 10-12 miles long. I started to get my cadence back in the 90s, lowered my HR to a comfortable 145. We had a bit of tailwind on that section, which made for a quick and easy ride back towards T, cruising at around 23-24 mph. What a great sensation! The bike was fast, the mechanics worked well At mile 47 I saw the first pros already on their second loops. They were probably already 60 miles deep in their rides. They looked so calm, focused, and efficient on their machines, making it look effortless, but you could tell they were moving. We could hear the roaring sound of their disc wheels, like a trembling train passing by. Mile 50: Heartbreak hill I was looking forward to this climb. I have not seen it, but everyone doing the race knows that the climb is a replica of a summit finish of a tour de France stage. If anything, along with crossing the finish line, this could also be our 2nd moment of glory. At mile 50 the course makes us make a right turn and the road quickly goes up. For over a mile, you are on your small chain ring and on the smallest gear possible. After a slight right turn follows a left turn, and here we go: people from different countries lined up on the side of the road with signs, Vuvuzelas, and other stuff to make as much noise as they possibly could. As you climb to the finish the road gets narrower, with people closing in on us to touch us, encourage us 2nd loop. Back on the flats around the lake... 56 miles in, and the nice 17-18-mile flat section along Lake Zurich turned out to be much harder with the headwind. I focused on my nutrition, and again, had my eyes riveted on my computer. The first climb of the second loop went well, and I still was feeling strong. I figured I would feel the fatigue the most in the Beast climb. By now the road is completely dry, and I was excited about the descents. Let the brakes loose and give the legs some relief. As the sky cleared up, the beauty of the region took over. After that first climb, I had a group of three in sight again. I knew that if I could keep up with them while keeping my power in check, I would be in a good place off the bike. They seem strong and that gave me a target for the last 40 miles. The Beast x2 Here we go. You take the first right at that tiny roundabout (everything is smaller in Helvetia!), and the gradient starts going up. I see more folks on the climb, and recognize some that were passing me in the first loop. If anything, that was encouraging because that meant that I paced myself well thus far, avoiding pushing too hard too soon.  I popped my first salt capsule in the middle of the climb as I started to feel that my calves were working much harder, and I wanted to avoid any cramping.  The rolling hills before the 3rd climb felt harder than the Beast. That’s probably because I started feeling the 80 miles of the bike course. That false flat section after a long descent was treacherous. That’s where I passed the last athlete of the race. She was escorted by a motorcycle, about 35 miles into her ride when I was already 80 miles in. I was only hoping that she’d be able to reach T2 before the cutoff. She had 10 hours to do this. I gave her a word of encouragement as I passed her. My wheels, after all that climbing and braking were just as smooth and comfortable as in the first mile. On the perfect road surface I felt no resistance with the road. They still felt sturdy and I had absolutely no problem controlling them. In fact, I was extremely surprised to see that, after that last steep downhill, the braking sensation was still smooth, continuous, and controlled. I expected it to be a bit choppy, discontinued and less precise, but none of that. The wheels responded incredibly well. In short, if you haven’t realized by now, I’m super satisfied of my Hawk Racing V55 and V80 tubulars. Thank you Sven for talking me into getting the Ts instead of the clinchers. Heartbreak hill x2 Heartbreak hill X2 was hard. I’m now riding with a pro woman who looked shattered. She got up on the pedals, starting throwing her bike left and right with her head bouncing around. She gave me the impression that she was not in control, which to me was a sign that she may be cooked. The downhill was uneventful until the last left turn where we had to go over a bump. That pro woman lost control of her trajectory to end in the wall across the road. She T-boned it at high speed. A paramedic ran to her, I slowed down and asked if she was ok, but she shook her head no. She looked in shock and in pain. I continued as I knew the paramedic was there. I was hoping she could rally T2 and complete the race. The flat section that brought us back to T2 was short, but at that point, I just wanted to rack my bike and get on the run. I unstrapped my shoes in the 112th mile in anticipation of the T2 “Bike dismount” sign. There! I can see it. I approached it and dismounted my bike. 2.4-mile swim, 112 miles on the bike, let’s do this! Let’s tackle that marathon run leg. Equipment: Newton Running Distance Garmin 910XT watch My Stats: Time: 3:24:31 Pace: 7:49min/mile Avg Heart Rate: 140 bpm 4 loops of approximately 6.5 miles. I ran out of T2 and heard my support crew screaming my name again, encouraging me, and making noise. I felt great, and was ready to tackle this marathon. 1st loop... The legs, after spinning 5+ hours, felt loose and light. Had I not restrained myself to a 7:10-7:20 pace in the first 4 miles, I would have probably blown up shortly after that.  After the transition, they made us run over that overpass to get to the other side of the road. The first water station had everything one needed. Water, sponges, dry fruits (apricots, dates…), oranges, bananas, and Coke. I grabbed a sponge, water, and a hand full of quarters of orange. My form was in place, my strides seemed good, and my HR was under control. I wasn’t pushing too hard at that point. The loop made us run through a park, through the trees, up a hill and back down before getting to the lap control. 1st bracelet on at approx. mile 3. Right after that we ran through the underpass to get between the road and the lake. There was a long, shaded stretch along the lake right before getting to the tip of the lake. The run felt easy at that point, and though few passed me, I did not get side tracked and stuck to my race plan. I was averaging 7:20ish at that point, and was hoping to maintain that. More people were on the side after we passed the tip of the lake, where the ferry station, and essentially where the city center started. They all looked at us, encouraged us, but seeing a good crowd was great. The section after the ferry station was under the shade and on gravel. Not much there, a bit of a no man’s land where you’re just waiting for that U-turn to come. Heading back towards the transition, I really felt good and had a good form. I saw Mariesa, Sam, and the family right before the finish line and waved at us. I knew I had a good pace and focused on not doing too much. I passed the finish and looked at it for a good 10 seconds before re-focusing on my run. I told myself I already covered 120 miles, and had 20 more to go. 20 could seem like a lot, but looking at the bigger picture, it was not that much, but the hardest was to come, for sure. 2nd loop I knew that if I could run that second loop without any injuries or feeling of exhaustion, I would only have to push through the last 13 miles. I focused on hydration, but lost 2 of my bottles in the span of 3-4 minutes. Roughly 300 calories wasted, which was not ideal, but the only thing I had to do was to deal with it. I focused more on getting my nutrition from the aid station, and get a better idea of what they had in each station for the next loops. I still had 3 gels in my pouch, but I was very reluctant to taking them. I figured I’d keep them if I really needed them, but I knew it wasn’t the right approach to have. I have a hard time taking gels on the run, though I practiced a lot in the past 3 months. It doesn’t get down the hatch, even when I try to wash it down with water. That’s a huge part I need to improve. I remembered the stretch along the lake being nice, and was looking forward to getting to that U-turn. That, to me, was my landmark. Getting to the U-turn would send be back to T, and onto my 3rd loop. I felt good, but the legs started to be heavier. The finish line is in sight, and as I ran passed it, I knew I was halfway done with the marathon. 2 loops done, 2 more to go. 3rd loop... If I could sum it up in few words, I’d say “Bonking fear.” Running over the overpass seemed much harder, and the thought of having to run what I just ran put a dent in my momentum. I was feeling the impact of each stride in my knees and lower back. It was not painful, but I could feel it. At that first aid station I took a sponge, cleaned my face, and grabbed water. I threw my hands in the dry fruit and orange plates and kept going. It was important that I got more food in, because I could feel that I was running on an empty tank. No bueno! The toe strike I was having changed to heel strike, and I knew I was going to get some tough miles. I paced my run down a bit, to around 8:30min/mile. A significant drop from where I started, but it was necessary. Being my first 140.6, I did not know what these signs were about. Had I decided to push through it and maintained my 7:30ish pace, I may have lasted another 2 miles and completely bonked. I approached the park and that small climb seemed huge. I did not want to look at my watch, but I was slow. I picked up the pace again without panicking. Some may think going downhill allows for some resting, but going down that path was painful for the knees. I got that 3rd loop bracelet at the lap control, and Mariesa and Co. could see the toll IM Zurich was taking on me. That long stretch after the underpass felt longer than on the first 2 laps. I managed to get my focus back into the race and after 3-4 very difficult miles (more mentally than physically), I felt like the legs were turning over again. That U-turn took forever to come, but after passing it, I knew I was running back towards Transition, and for what will be my last loop! 4th loop… At that point I was already 20 miles deep into my run, and 134 miles into the race. Nothing would stop me from finishing high and proud. I knew it, and worked hard for it. I had to get through the first 3 miles, and get the last bracelet, and the rest would be fine. I managed to maintain a decent pace, avoided to watch my watch too often to not get discouraged by the 7:50ish pace I was running at. I’m saying this because I thought I could maintain a 7:20 pace when I was training, but that was when I was only running 19 miles on Sundays, without swimming or biking before. Stupid me! Gosh I have a lot to learn, and I sure learned a lot during this race. I found myself in this “no man’s land” place, that stretch that went form the underpass to the U-turn. Mentally it was just me and I. I started to look for a distraction that would help me disconnect from this ordeal. That’s when I looked at my wrist and thought about Glenn’s accident. He sure would not want to hear that I did not have it mentally to finish strong. I had no injury and not a single pain in my legs, aside from the sore and stiff muscles. Glenn, on the other end, is fighting his way to recovery after a terrible bike accident. He would give anything to be in my shoes right now. I did not have the right to throw in the towel. Team 2N’s is in Switzerland and we’re racing for him too! I started pushing a bit, and back in the race I was. Plus, I knew folks like papa bear, Will, and Kevin were following my progression online. I had no valid reason to slow down or stop. None. There was only one way to go, and that was forward. Last few miles before the finish I passed that U-turn and the run became emotional from there. I had 2+ miles left and started thinking about what I was about to accomplish. I saw the 140.6 miles at first, but then I started to have flashbacks of the past 7 months. Lots of downs, few ups, and a lot of determination, motivation, and drive got me to that mile 138.6 mark. It’s been a rollercoaster of emotions and Mariesa always put me back on the right track, always believing in me more than I believed in myself. I only hoped she’d be proud of me at the finish, because it’s going to be her big W as well. I passed the last water station and few minutes later my parents stood at the same spot I saw them in the 4 loops. Mom was taking pics, and dad high fived me. I could see his eyes glowing, and see how proud he was. That was a powerful moment. He taught me this drive, the discipline of giving 100% when you start something. I saw him fight hard on a MTB when I was younger, and saw him leaving home early and coming home late to train when I was a kid. I wanted him and mom to see what I’ve been training for in the past 20 months. Their legacy of hard work and focus was on display. After I passed them I started to have goose bumps and the pace picked up. It was going to be over in few hundred yards. I could see the finish and hear my brother screaming, and Mariesa’s “I love you” very distinctively. It lifted me up. I felt incredibly light, happy, relieved that I managed 140 miles without a single issue, neither mechanical nor physical. I looked around, and started my own celebration in my head. I made that 180 degree turn and the finish line was there! Blue carpet, stage on each side with the clock showing 9:38ish. I could not believe it. I was going to crush my target by over 20 minutes. I tried to show how happy I was, but the beating of the race took over. My smile looked more like a candid expression of pain. I really thought I was smiling, because I was a happy dude. I did it! 9hrs, 39 minutes, and 12 seconds after the gun went off few hundred yards from here, I completed 2.4 miles in the water, 112 miles on 2 wheels, and 26 miles in my Newton shoes. The sensation was so strong it was hard to keep it all in. I pumped my fist in the air towards my support crew as a thank you for their support before getting my medal. I’m beat, but I’m happy. It took me a few minutes to let it sink in. I walked away from the finish and found my crew. Mariesa was at the finish to greet me, and the emotion was too much at that point. All the sacrifices she made to allow me to be there is surreal. This performance was hers as much as it was mine, if not more. I pushed hard in the last miles thinking about her, and about how much she changed her life around to be with me, how much she deals with the whole training thing without a single complaint. She’s my number one support and I’m only hoping she knows how much I love her. My brother, my mom, and my dad all had red eyes. My mom cried, but I was really glad I could share this experience with them. It was another strong moment of the race, one I’d never forget. In short... My first Ironman is in the books. The disappointment of not qualifying for Kona was real, but if anything I can only be proud of what I accomplished. With the best girlfriend a triathlete can hope for, with the best coaching services I could get this season, the incredible support from Hawk Racing and from Hilltop Bicycle for anything bike related, I was well surrounded. Add to this some incredible Physical Therapy treatments from Josh at Clutch PT, and amazing friends like Papa bear, Will, and co. who always took the time to calm me down when I had my moments, I couldn’t not deliver. I will continue my progression for 2015 and come hungrier, and more motivated to hopefully get my Kona slot. And a huge Thank You to Kevin Danahy & TriCoach for taking me onboard, and Kevin for his incredible work with me this year. I had high hopes and he delivered by giving the right training, providing his expert eyes and being a good support when I had my downs Papa bear (aka Jared Tootell), because he’s always been highly involved in my progression and believes in me. He never shies away from giving advice or sharing his experience Will, because he’s the one who got me hooked onto the sport. Just like papa bear, he is always here in time I need him, and always believes in me. I’d be curious to know how far/fast he thinks I can go? J Glenn, because he was my training buddy, and has been a huge inspiration after his tragic accident. If anything, he showed me the path to overcome the tough moments during the race. He’s an example to me, and to a lot of folks. He has shown incredible spirit despite his condition, and I’m sure he’ll be back soon. I cannot wait for this day to happen! My training partners, Matt, and everyone I got on bike rides, runs, and swim. Everyone involved and interested in my progression, because talking to triathlon is just as fun as training for one or racing one! And to the below folks, as they hugely contributed to a great 2014 season already!