Flash Point Blog

Duathlete, I am. by Susanna Loewy

Mon, 28 Jun 2010 17:56:52 PDT

I always said a run-bike-run race sounded like a nightmare. I've seldom (if ever) done any kind of run-bike workouts, and I'm just not a fast enough runner to do well in the initial run.

So, when Sunday's Philadelphia Olympic Distance Triathlon was changed into a duathlon because of a swimmer that had gone missing in Saturday's Sprint Distance race, I have to admit - I kind of freaked out. I was adequately trained to run the 6.2m at the end, but 9.3 miles? And 40k of biking? When swimming is my most comfortable sport? I wasn't exactly looking forward to it, to say the least.

I'm glad I didn't know until I was actually at the transition, or I might have figured out some excuse to stay in bed when the alarm went off at 4:04am on Sunday morning.

The First 5K
I went out slowly, at a speed that I knew I could maintain without getting all cardiovascular. I definitely wasn't treating it like a 5k race. It was hot and humid, and I was dripping sweat almost immediately. The first mile clocked in at 8:26, the second at 9:40, and the third at 7:48... so I'd say there was probably some error in terms of where the mile markers were placed. Also, after that 26 minutes, the last .1 took (according to the mile markers) until 28:--, so... I think the final mat leading into transition wasn't accurately placed. I know I was running a consistent 8:40-ish mile, because that's where my easy-with-a-slight-push mile is right now. Plus, boy had the same experience with the variance in the mile times, so it wasn't just me being completely erratic. But you know, considering that the race crew had to put together this 5k at the last minute, it's totally understandable that things were perhaps a bit off.

Transition 1
Wow, transition from run-bike is much easier that swim-bike, at least in terms of gear. Physically, I felt like a bit of a mess when I first got on the bike. I'm used to running to my transition area from the swim, but running from a run? That just sucked.

As Bevan Docherty told Philly.com, "A duathlon is a lot harder than a triathlon. I didn't change the strategy, but it was still a hard race."

I have to agree.

The Bike
Wow, what an awesome bike course. It was flat around the river, hilly in the detours, and all in all, I felt good. My bike was clean and appreciative and I felt like I was in a much better groove than in CT just three weeks earlier. Granted, the course was much easier and I had the home court advantage (I had ridden the majority of the course several times), but still... I definitely felt 3 weeks stronger, which was nice. It's amazing what a bit of training can do, eh?

I also love the double loop. I love knowing exactly what to expect the second time around (I've done 3 of 8 hills, I've done 5 of 8 hills, I've done 7...), and I love have lots of people around me all the time, even if they are just chanting a refrain of 'On the LEFT!' To be fair, I also got to say it a few times, so really - it was a good bike for me. I wasn't all that fast, but that was a given - I didn't expect to be. But, I was a good 3 MPH faster than 3 weeks ago, and that's pretty cool. Next time around, I'll break 17, okay?

Oh, quick note to self - I need new clips for my bike shoes - mine are worn down and popped out of my pedals twice...

Transition 2
This was pretty uneventful, I have to say. I just threw on my running shoes (again), managed to remember to take off my helmet, put on my Trakkers visor, and started running.

I don't know what it is about bike-run transitions, but I'm relatively good at them. My legs, in general, feel fine...

The 10K Run
Again, I don't know why the run is generally okay for me, but it was by far my best split, ranking-wise. I was passing people all over the place, and I really felt fine. I was running a 10 minute mile (walking through the water stops), and I basically felt comfortable. I was definitely overheating, and that's why I didn't push it to go faster. I was getting goosebumps and feeling kind of light-headed, but my legs were a-ok. I drank a lot, poured more over my head, and just kept telling myself 10k just wasn't that far to run. Countless afternoon runs have been much longer; I just tried to forget that I had already ran that previous 5k, and focused on the present.

I have to admit, I try not to get competitive in these things. I'm just not ever going to be fast enough to have that make sense. But, I did manage to pass a couple of girls in my age group in the last mile or so, and I was kind of proud of that.

The Finish Line
Boy and his parents met me at the finish line. Then, my uncles and cousins who live in Philly showed up too. It was amazing to have so many people around after the race. Hell, when I first started doing this stuff, I would drive to the race myself, do it, and come back myself without anyone really even knowing I did it. Having so much support is awesome, especially when it's support-without-judgement about how fast I did or didn't go. It's nice to be reminded that just being out there is pretty great in and of itself. Finishing mid-way through your age group? It's nothing of which to be ashamed...

That being said, a bit of bragging: Boy got 9th in a very competitive age group, and Boy's Mom freaking WON hers. I like being surrounded by talent. I guess I live vicariously, eh?

The Duathlon
So... I would have done better in the rankings if there had been a swim - it's kind of an equalizer for me. I'm not a super fast swimmer by any means, but I can definitely put some distance on those biker/runner guys that just can't seem to get their legs to float in the water. But you know? It was still a great experience. Duathlons are HARD, and I'm glad I got to do one, because I sure as hell would never have signed up for one otherwise.

Many Thanks
So many thanks to all of my sponsors. Saucony customized race kit and shoes for Team Trakkers were awesome and I got more than a handful of compliments on them. SBR's TriSlide saved my legs from horrible chafing, and although I didn't end up getting to use their Foggle, I was definitely planning on it. First Endurance nutrition got me going in the morning and kept me feeling good the whole race. My Flashpoint wheels were freaking amazing, and there isn't much else to be said about that.

You know... I am aware that I've been lucky to be noticed by sponsors and affiliates. I am a midpack age grouper, and I will probably never be much else. But to be honest, in order to survive (and then thrive) triathlon needs us just as much as it needs the pros, and I'm proud to represent all the parttime athletes out there.

It\'s Like Coming Home by Susanna Loewy

Thu, 4 Feb 2010 15:14:41 PST

Well, yesterday I managed to get myself to the Y to swim. (When did workouts get so hard to fit into my day? How have I become so lazy?)

The pool is of 25-yard adequate length, but it tastes bad and is way too hot. But...

Sigh.

I love it. I get in the water, and it's like I can do no wrong. I glide through silkily — metronomic rocking from side to side pulses my way from one wall to the next, a flip turn divides the measures of the laps, and the sculling creates a steady current of jet propelled water behind me.

Of course, I'm not as fast or strong as I've been in the past, but it didn't matter. I am meant to be in the water.

I think I've done a decent job of developing my 'land legs' over the past few years (I had better, with biking across the country, an IronMan, and several marathons under my belt) , but sheesh - I get in the water and I just feel... finally... home.

Ironman Wisconsin by Michael Pajaro

Thu, 24 Sep 2009 23:36:29 PDT

I just finished my second Ironman Triathlon - a 2.4 mile swim, 112 mile bike, then a 26.2 mile marathon run. The race was in Madison Wisconsin, and this course has a reputation for having a difficult bike course.

For the past year I have been warned about the hills of Wisconsin by everyone who did the race or even heard about the race. The odd thing is that if you look at the course elevation, it doesn't seem that tough; there are only 3 "big" hills during each of the two loops, and those climbs are under 500 feet. Still, I knew that a map doesn't tell the whole story so I did a lot of hill training leading up to the race.

Ironman Wisconsin may not have long steep climbs, but it does have rolling hills. Relentless rolling hills. You are always climbing or falling and it's very difficult to get into any sort of rhythm. That being said, the rolling hills are gorgeous. Everything looked like a postcard of America's Heartland. We rode by farmhouses and huge wheat fields and passed by our fair share of the famous Wisconsin cows.

Of course, to get to the beautiful scenery you have to leave downtown Madison first. And that's a bit tricky. After picking up your bike in the transition area, you ride down a 4-story tightly-spiraling parking garage ramp. Keep in mind that we were all still a bit woozy after swimming 2.4 miles, so spinning around on the bike didn't help.

We had to ride along a narrow jogging path for a while, which means we had to stay single file and navigate some hairpin turns. We also had to cross through some poorly-paved parking lots. But once we got out on to the main road things started looking much prettier.

Several coaches had advised/warned me to take it easy on the first loop, and then hit it harder the second time around. I was a little worried if I was taking it too easy or not easy enough, but I felt very comfortable for the first 56 miles. I didn't hammer the hills, just took my time, and on the rare flat sections I tried to hold back. But those constant rolling hills were quietly taking their toll on me. By mile 70 or so I could feel myself tiring, and this was when I was really supposed to be going at it full force. I quickly abandoned the plan to do a negative split: this was a triathlon after all, and I didn't want to ruin my marathon by spending all my energy on the bike.

I also had some problems with cramping. At the time of the race I thought we had great weather, but afterwards people were complaining about the heat so maybe I was sweating more than I realized. Fortunately I packed salt tablets with me so I was able to compensate a little a bit. In hindsight I should have been popping the tablets BEFORE the cramping started. Lesson learned.

Ironman is a difficult sport for spectators because the main action is centered around the finish line, but the athletes spend most of their time miles away along the course. Wisconsin is kind of nice because they have shuttle busses that drop people 40 miles away, out in the middle of the bike course. So when we hit the steeper sections of the ride, the road was lined with people holding signs and cheering and dancing and making tons of noise in support. It really does help your mental game to have the crowds egging you on, and those are the sections we needed it most.

I finished the bike ride about 20 minutes faster than I did in Ironman Coeur d'Alene last year, and Wisconsin is considered a more difficult course. And my overall finish time we 15 minutes faster so I had a pretty good race. (I did bonk a bit during the marathon and had to walk a lot more than I wanted to, but my strong swim and bike compensated for it.) Immediately after the race I vowed that this would be the last one, but now that my legs have recovered I'm starting to feel the pull again. For now however, I am just going to take it easy for a while and enjoy being off of my diet.

Race Day nutrition by Michael Pajaro

Fri, 11 Sep 2009 20:41:40 PDT

They say that nutrition is the fourth discipline of triathlon. Many races have been ruined by poor fueling: either not taking in enough calories or getting cramps or an upset stomach.

During long bike rides, my secret weapon has been to pack a ham sandwich. This isn't a giant Dagwood Bumpstead meal, just a small dinner roll with some ham and butter. Nothing else. The bread provides carbs, the ham gives me some protein, fat, and much-needed salt, and the butter makes it taste delicious. I'll also have a Powerbar and even a Snickers along the way.

All of this works fine for a bike ride. I don't have any issues with digestion and I'm getting my calories. The problem is that during an Ironman, I have to run a marathon afterwards. All of that solid food which works fine on the bike feels very heavy during the run. It was a problem for me during my last Ironman, where I started feeling sick about 6 miles into the marathon.

Hopefully I've found the answer: I’m switching over to all-liquid calories. I've started using Carbo-Pro as my primary source of calories and it really seems to do the trick. I have a strong sweet tooth so I mix some Kool-Aid in with it just to give it some flavor. I take a Gu about once an hour for an added boost, and then halfway through the race I’ll treat myself to a few gulps of Mountain Dew. The caffeine is great, and it is comfort food for me.

During training, this plan seems to be working. Race day is just a few days away and that will be the true test.

Back in Boulder by Susanna Loewy

Mon, 7 Sep 2009 22:23:59 PDT

Today, I rode my bike for transportation.

Or rather, I rode A bike for transportation.

It was one of those bikes that you have to pedal backwards to brake, and it was way too big for me, and (on the way back, at least), I had one huge bag of groceries on my back while another was in my lap; I was panting from the thinner than usual air, and I generally felt weak.

I loved every second of it.

When I get on a bike, I just start grinning, no matter what, really. So much of last summer's cross country trip comes flooding back, and I feel an instant sense of complete and total freedom.

I'm still not the best biker on the block (especially right now, considering I'm in biker-steeped Boulder, CO), but regardless, biking is just such an awesome feeling.

I'm here for a music convention and not to bike, but I'm still going to find some time to do at least one serious bike ride. I've heard there are some mountains that are fun to climb...

Good Kharma by Michael Pajaro

Thu, 20 Aug 2009 09:40:09 PDT

I have a new bike: the Kuota Kharma.

The Kharma is Kuota's entry-level carbon road bike, but I like to think it has some triathlon flair to it. I debated for a year whether to go with a road bike or a Tri bike, and ultimately I thought a road bike would be a little more versatile for the kind of rides we do.

My old bike was a Trek 1200, which is the first bike I bought when I started doing triathlons. It was built out of steel, cement and molasses, and although it was a good bike at the time I was long overdue for an upgrade. The Kharma is a bit heavy by carbon standards, and yet with my configuration is stil 4-5 pounds lighter than my old bike.

One of the things I read in reviews for the Kharma is that it's very good at transferring power to the wheels. I didn't really appreciate what that meant until I felt it out on the road myself. It just seems to be very efficient; when I try to crank things up a notch I can really feel the extra energy in the bike.

I haven't ridden it with my Flashpoints yet; they'll go on this week and I'm sure I'll get even better performance out of the Kharma. But I'm already very happy with my new ride.

Back to the Flats by Michael Pajaro

Wed, 5 Aug 2009 23:29:26 PDT

I am doing Ironman Wisconsin in less than two months. The bike course is known for its rolling hills, so we've been training hills. A lot. Actually, it may be more accurate to say we've been training mountains because there has been nothing "rolling" about the 20-30 mile climbs we've been doing. I think my Tri-teammates get overly inspired watching the Tour de France.

But the past two weeks, we went back to doing the flats again. It was a welcome change. We did our regular ride along the San Gabriel River Trail and it felt good to be able to drop into aero position again and just stay there. Unfortunately, temperatures in the upper 90s took some of the joy out of the rides. But that just comes with the territory of living in Los Angeles.

I did witness a very serious bike accident along the trail (I didn't know the person.) Without getting too graphic, there was serious bleeding involved and I had to call the paramedics. Just another reminder to be careful out there.

Mid-week training continues to be drills; interval training Tuesday mornings; medium hills after work.

Point to Point: A by Susanna Loewy

Mon, 20 Jul 2009 12:46:46 PDT

It's noon on July 12. Arriving in Washington, DC, I feel a familiar sort of nervous energy that by now I almost 100% associate with Bike and Build. Excited and nervous to be out on the bike - wondering if I would be strong enough to conquer the high mileage and more than ready to feel my leg width increase with every pedal stroke. Also though, a potential dread about meeting so many new people - as many times as I've purposely put myself in similar situations, I still can't help but feel a knot in my stomach. What if they don't like me?

I'm at the church and meet the leaders and so many people whose names seem impossible to remember - AP, JJ, JD... what the hell is up with all the initials for names? Then, Kristy and Kristin and which one is which? Of course, a bunch of girls who are known mostly by their last names, but you know me - not all that team-sporty of a chick. Still, I try to go with the last name thing even though it feels completely and totally foreign and the words just seem to get stuck in the back of my throat, no where near the tip of the tongue where they need to be.

People seem nice and friendly and almost interested to meet me though, and so maybe everything will be a-ok.

Leader Alana and I find a ride to the bike shop to get my bike, where I indulge in new tires, since the ones currently on the bike had somewhere near 4,000 miles on them, and the last man I had check my bike gave it a 'Honey, you're riding on a wing and a prayer here, but have fun...'

Back to the church, where I attempt to put the bike together and the new tires on, cursing myself the entire time for not shelling out the $35 to have the bike put together at the store. Of course once it's done, I'm glad to still have the money in my wallet, but during the hour-long pathetic process, I felt like an imbecile and an idiot - I'm so damn uncoordinated, everything keeps falling, people are watching, and what if I don't put it together correctly and forget to tighten something and then die because I'm too stingy to ask for help?

The bike is put together, the chain untangled and everyone seems to be just sitting around the church. I'm completely exhausted from the Alaskan time zone, soul shattering audition #too-many-to-count, 5-something wake-up call, and cooped-up airplane ride, but a nap doesn't really seem to be an option; I'm not yet used to the reality of my thermarest or a noisy communal bedroom.

Leaders Scott and Alana, Carboni, and I decide to head out for a ride. I would love to ride around DC, stretch my legs, and just generally test out my bike; it's better than something goes wrong today than tomorrow - today, we'll be nearby and out 'just for fun'; tomorrow, I would have to call the rescue van...

Plus, getting to know a few people at a time seems easier than attempting to emerge myself in the whole group dynamic at the same time. Everyone has the mid-trip attitude - grumpy and lethargic; it's kind of funny, but I definitely hope people are a little more positive on riding days (days off can be hard mentally).

The weather is perfect for riding and DC is beautiful. I haven't been downtown since my Aunt Sandy and Uncle William's wedding in 1993 or so. I see all the monuments again for the first time, and we all take a bazillion pictures - all except for me. I hate my portable camera and decided not to use it on this trip. I'll rely on other people's group photos, and invest in a new riding camera once I've done the research and have the money. So, once the photos are up on Facebook, I'll update this post with a plethora of pictures.

We see a little bit of everything; we don't climb the steps to see the statues, but we ride the circle around the city, stopping every couple hundred feet for a new photo op; we definitely took some brochure-worthy shots. Riding by the White House, the guards comment on my clip-in sandals, then tell us we have to stay further back than normal. Apparently an Obama is home; is that him milling around the garden? It's too far away and I can't tell for sure. At the Lincoln Memorial, standing on the pillars with bikes held over our heads, crowds of Chinese tourists jump into our picture and take photos of themselves with us. We step down from the shakey pedestals and the tourists continue to take pictures, the kids wanting to put their arms around me and touch my bike. I feel a little bit like a superstar, but I'm laughing so hard my stomach hurts and I don't remember anything ever being so funny.

Heading back to the church after the 3-hour tour and 20 or so touring miles, and I notice my handle bars aren't quite facing straight ahead. That's weird; I don't remember noticing that earlier in the ride. Of course - I didn't tighten the screws. It's silly, careless, and stupid, and I should have triple checked my bike before setting out for a ride. Still, it's good I realized now instead of during a decent.

There aren't any showers at the church, so we grab the hose, and clean off with by sticking soap down our bike shorts... it's cold and fun and the trees act as a clothes rack to hold our jerseys. My hair seems irreparably tangled, but I don't care - it's Bike and Build and I love it.

Once again, lying around the church, trying to decide what to make for dinner. Eating handfuls of tortilla chips and salsa without any sort of control, a bowl full of Special K, peanut butter, jelly, and honey - it's not as good as it sounds. But, before you know it, I'm full and tired and I think it's time for bed, formal dinner or not. Lots of good jokes are told, and Kristin told Leader Scott she thought he 'could go all night'.

Everyone else is filtering back into the church; I help carry some new Trader Joe's donation groceries into the kitchen, brush my teeth and ignore my mess of hair, and set out my thermarest in the room that seems to have the most functional fan. I try to charge my powerless phone near me, but all the close outlets are taken; I therefore ignore my fast accumulating email and voicemail, and close my eyes. I'm exhausted and fall asleep almost immediately; I don't think I even notice when the lights were officially turned off or when someone trips over me in the middle of the night.

In the morning, it's time for the real Bike and Build trip to begin. Nerves or not, we're going to head out to Frederick, MD, home of the Frederick Keys, the minor league baseball team at whose stadium Boy had his 8th birthday party.

Another day, another Bike and Build ride by Susanna Loewy

Sat, 11 Jul 2009 18:14:27 PDT

Tomorrow starts another Bike and Build trip. This time we're biking from Washington, DC to Philadelphia. It's not all that far (about 250 miles, by the route we're taking), but it'll be a blast. 4 days of riding, 2 days of building, and by the end of it, my quads will be back in shape and maybe I'll have even learned another thing or two about building houses.

But more important than that, I'm SO ready for the freedom allowed by being on the road. No worries about the boy or the flute or anything else. All I have to do is get from Point A to Point B via my 2 wheels.

The mantra?

Two wheels good, four wheels bad.
(nothing like a little bit of mis-guided Orwell to spice up a week-long bike trip.)

Updates along the way, I 100% promise...

BAD ride by Michael Pajaro

Tue, 7 Jul 2009 08:39:52 PDT

My bike group does a ride every Tuesday morning from 6:30-8:00. I am on a "Summer Hours" schedule and have to be at work by 8, so I haven't been going on the rides recently. Today I decided it would be better for me to get out and do 45 minutes than nothing at all, so I went to the ride. The original plan was that I would join the group and do intervals with them until 7:15 or so and then head out.

The Tuesday rides are in Griffith Park, which is adjacent to Forest Lawn Cemetery. And if you have been following the news at all, you know that's where the King of Pop is being buried today. Griffith Park was in a virtual lockdown; our usual parking lot was closed to prevent looky-loos from heading over to the cemetery. We found some parking spaces in a smaller lot and prepared for the ride.

I admit, I started getting curious about the funeral. We were only 3 miles from the cemetery, and I just wanted to see the madhouse that was forming there. I saw the satellite trucks lining up outside several days ago on another ride, and could only imagine how much bigger things were now. So I decided to split from the group and ride over to Forest Lawn. I knew all of the roads were closed to vehicular traffic, but I figured they'd let a harmless triathlete through. Not a chance. I got within a mile of the place and there was an army of police turning away everyone who came by. I didn't get to see a thing.

The good news is that my car commute to work took to me very close to the cemetery again, but the freeway was wide open. Hopefully it will stay that way for the ride home.