Ironman Canada - Race Report

I want to thank all the friends and family that supported me over the past year in my journey towards another Ironman. Getting to the starting line of an Ironman is always a team effort and not just the accomplishment of an individual. This past year, I had the opportunity to train with a great group of folks which made the experience event more memorable.

My last Ironman (the 2007 Ironman Wisconsin) was completed in 12:39:54 in perfect conditions on a course I was familiar with. Ironman Canada would be a totally new experience, though having two IM’s under my belt provided a level of confidence that eased the stress of the upcoming training volume and time commitments.
In 2008, I travelled to Penticton, BC with a number of my KC Multisport friends. We specifically went up there to volunteer and sign up on site, to ensure a race spot. This race, being the first North American race, is always popular and tends to sell out quickly – 2009 would be the 27th running of the event. The 2010 edition is already sold out for general entry.

Training for Ironman Canada this past year presented a unique challenge for me. During a majority of the training, I was travelling to/from Omaha/KC Sunday through Thursday. Even though I had to travel, I was able to get in my weekly run and swim sessions in the pool, though I have to admit, I wasn’t as disciplined in following the training plan I laid out. When you travel with a group of co-workers, distractions like team dinners, early morning meetings and late night work sessions seem to get in the way. However, If a workout was missed here or there, I did not stress about it. Past experience has taught me to not worry about the lack of training, as long as I completed my “long” workouts on the weekend. Those sessions would provide an indication as to whether I could complete the required distance requirements. I also trained with a spectacular group of individuals that helped lighten up the seriousness of training for an Ironman. Weekly long rides with my friends Dave, Julie, Krissee and Gretchen were as much social as they were endurance training. Each long ride was followed by a “re-fueling” session at a local restaurant. The team probably thought about food as much as we did our workouts.
My training volume was pretty close to the past years. I was able to get in 4 century (100 mile) bike rides, a 20 mile run and a 4000 meter swim. On one weekend, I completed back to back century rides on a Friday and Saturday, followed by an 18 mile run on Sunday. This definitely gave me confidence in my training. I also spent more time in an outdoor 50 meter pool towards the end of my training schedule.

Race Week
I left for Canada on Wednesday before the race, a day prior to the rest of the KC Multisport folks. I wanted to have an extra day of low stress before everyone else showed up. It also gave me an extra day to acclimate to the weather. We (my brother Brent and I) arrived into Kelowna and drove to Penticton late on the Wednesday night before the race.

Thursday began my Ironman preparation with a packet pickup, gear bag and bike pickup and a moderate 3 mile run in the evening. It had been a week since I had last run, and moving the legs felt good.

Friday included a light bike ride along with the viewing of what is called the “Underpants Run”. Typically, an Ironman tradition, local residents and athletes partake in a fun run mocking the fact that athletes from around the world invade the city – walking around in as little as a speedo and spandex the whole week. The run also helps raise funds for a local charity. I did not participate in the run, but had a few friends running, so I wanted to be present to show my support and see what type of silliness would ensue.

Later in the day, I went for a practice swim with my wetsuit. The water was starting to get choppy from a developing wind, but wasn’t too bad. I swam a light 1600 meters from one end of the beach to the other end. The water first felt a bit chilly, but after 5 minutes, the temperature was an ideal for an endurance swim.

When I got out of the swim, a local television station was on the beach (TSN – Canada’s version of ESPN) and I was asked to do an interview. What the heck, I decided to give a few quick answers on the challenges of meeting the time/distance constraints of an Ironman and the demons of doubt that arise during the race. I wondering if they would use my interview and whether I could catch it on TV.

Friday night was the welcome dinner. I sat with the whole KC contingent which included a total of 12 Kansas City athletes. That night they announced that roughly 25% of the participants (approx. 500 out of 2600) were attempting their first Ironman. They also announced the youngest (18 year old male) and oldest (79 year old female – Sister Madonna Buder) competitors. One individual even lost 130 pounds training for the event. Water temp for the race would be around 71 degrees, air temp expected to be around 90 degrees.

Saturday was a light day of low stress. The group turned in our bikes and transition bags for the race and pretty much laid around and hydrated the rest of the day.

Race Day
On race morning, I woke up at 4:00am. I slept pretty well, but still woke up before my alarm went off. I tried to choke down breakfast of Poptarts (strawberry milkshake) and an orange. Hydration included a bottle of water and a bottle of Gatorade. I showered got dressed and met the rest of the KCM folks in the lobby of the hotel at 5:00am.

The group walked together from the hotel to the transition and swim start. I walked with my iPod earphones in my ear, practicing my transitions in my head.

I dropped off my special needs bag for the bike (I opted not to have a run special needs bag this time). My bike special needs bag included an extra Gatorade, some additional Endurolytes (salt pills) and a spare CO2 cartidge.

I got body marked (#667), then went to the transition area and put my water bottles on my bike and ensured my tires were pumped up to the level that I wanted them. I looked for the found the other KCM members and waited for the start to approach. Within 15 minutes of the start, I put on my wetsuit and headed towards the water.

My race plan was to swim as well as possible (hopefully find some feet to draft off of) then find a steady pace on the bike to ensure an under 6 hour bike split and do what I could on the run. Based on past IM’s and goals, I was hoping for a 1:30 swim, 6 hour bike and 4-5 hour run. With transitions, it would put me close to a goal of a 12 hour finish. I expected to see a number of other KCM folks that day, since at least 3 other people I talked with were looking at the 12 hour mark as well.

Swim
The swim at Canada is one loop. 1600 meters out, a turn to the right for 400 meters, then a turn back to shore for the last 1800 meters. Since I had only done one IM course before (Wisconsin), the start of this one was different. 2600 of us were on spread across a beach and partially in the water. How we would all fit in one spot was amazing. I found a KCM buddy and chatted with him before the gun went off. I anticipated he would swim 5 minutes faster than me and wished I would have drafted off of him the whole swim. Instead, I lost him immediately when the swim started.

The start of Canada’s swim start allows racers to walk quite a bit before it gets deep enough to actually swim. When the 7am cannon sounded, I walked into the water, began swimming, stood up and walked, began swimming, stood up and then finally on the 3rd attempt was able to swim without needed to walk further.

Since I’m an “average” swimmer, I’m continuously in the middle of the swim scrum. I am always in the middle of the pack which means the first leg (1600 meter) is met with constant feet, bodies and hands/fists. At the first turn at 1600 meters, the water was so clear I could see the underwater rescue folks sitting on the bottom of the lake observing the swim. They even waved to the swimmers above.

Odd as it is, with 2600 other people in the water, the swim is probably the “quietest” part of the race. Even with folks all around you, the water provides a silent calm that allows racers to get into their “rhythm.” And, while I’m not the best swimmer, this leg is becoming a non-event as I gain more experience at it. I was out of the 2.4 mile (3.86 km) swim in 1:16:38, a PR (personal best) for me at this distance.

I exited the water and immediately ran to the wetsuit “strippers” – volunteers are lined along the swim finish to help athletes get out of their wetsuits. First the top is pulled down, and then I was ordered to lie on the ground. Two volunteers “ripped” the wetsuit from my legs.
I ran to my gear bag and then into the changing tent. I looked for Glenn Bohannon(in Wisconsin, he beat me out of the water and had a seat waiting for me). There was no volunteer to help with the transition this time. I dumped the contents of my bag and started putting on my socks, bike shoes, HR monitor strap, race belt, packed my CO2 cartridges and nutrition (GU’s) in my back pockets. During this rush of getting dressed, I looked up and saw a familiar image of someone putting on a biking jersey. I later found out it was Don Little. Finally, my glasses and helmet went on. I made it out in 4:37.

It was then off on the bike for the 112 mile (180 km) ride around the Okanagan Valley.

Bike
The bike at Canada is specifically known for two difficult portions of the ride. The first challenge presents itself at 40 miles, with a 6 percent average incline up Richter pass. The second being an event steeper climb up to Yellow Lake, located at mile 90. In reality, the Canada bike course can be broken down into 5 parts:

• Part 1: Main Street to Base of Richter Pass -- 40 Miles, a 39.9 mile ride that declines from 1130 feet above sea level to 823 feet. McLean Creek Road - a brief steep climb at 9 miles.
• Part 2: Richter Pass and The Rollers, Miles 40 to 58, the Richter Pass climb, descent and subsequent rolling hills covers 18.2 miles. Richter Pass heads northwest, climbing 1270 feet in elevation over a seven mile stretch.
  
  *Richter Pass consists of: a first slight uphill; then flat for a short breather; a tough 2.2 mile climb; followed by another breather; steep, shorter climb; followed by a downhill and aid station; then the final climb - Finishing the Richter climb is a reward in itself, then a 515 foot elevation drop over the next 2.5 miles. Then a series of seven 100 to 200 foot elevation climbs and declines over the next ten miles.
  
• Part 3: Windy Path to Yellow Lake Climb -- Miles 58 to 82, relatively flat, 24 mile, third section of the course. At 68 miles, onto Upper Bench Road, south for seven miles to the turnaround and special needs aid station.
• Part 4: Climb to Yellow Lake -- Miles 82 to 98, the 16 mile climb to Yellow Lake (also Twin Lakes) is another 1050 feet of elevation gain. You just have to put your head down, concentrate on riding efficiently, and be patient. It's a long ride, sometimes it seems like you'll never get there. Don't ask yourself 'am I there yet?' It will only be frustrating.
• Part 5: Flying Back to Transiton -- Miles 98 to 112, the last 24 miles of the course are largely downhill and back into Penticton

My plan was to ride easy up to Richter Pass, see how I felt then ride based on feel to Yellow Lake. From Yellow Lake, the ride is a downhill shot back to Penticton. I got on the bike with a HR of 171, so I made a conscious effort to stay “comfortable” and get my heart rate down to a more acceptable level between 150-160. My bike computer was acting up on me, every 20-30 seconds it would switch from on/off based on the sensor located on the back wheel. With every on/off switch, the computer would beep. I couldn’t have this over 6 hours of riding and I didn’t want to stop and get off the bike to correct the sensor, so I turned the timer off. I then switched to my watch and turned on the timer. Even though I could have used the watch function, I didn’t want to do any type of math to determine how fast I was going. The worst part about not having my bike computer up and running was the lack of speed knowledge. My HR was still being registered.

The first 40 miles were pretty easy. There was a hill or two that I had not remembered from the year prior while driving the course, but for the most part it was not too difficult. After the first ½ hour of riding, I began hydrating with Gatorade and took in some electrolytes after an hour and a half of riding. At the 20K mark and second aid station, I saw a guy go down on his bike after another person at the aid station tried pulling in front of him. I remember hearing the sound of carbon frame and carbon wheels hitting the ground.

I thought I was doing a good job of hydrating and fueling, but my mile 40 I felt a slight “twinge” in my quads. It was at this point I made the turn into Osoyoos, which marks the beginning of Richter Pass. I’ve been riding long enough to know when my body is telling me it needs hydration and fuel, more specifically leg twinges mean electrolytes and liquids. I immediately took in some endurolytes and drank some more Gatorade. I kept my head down and began the climb up Richter Pass. While the climb went well, each subsequent incline got more and more difficult. At the top of Richter Pass, I turned to the lady next to me and asked, “Are we at the top?”

I was able to spin my legs out and then get into aero-position and bomb down the hills. With a TT bike, an aero-helmet and aero-wheel, I found myself passing a number of folks not comfortable with staying in the aero position going downhill. It felt great.

The downhill did not last nearly long enough. Next up were the “rollers.” What I noticed immediately was an increase in the wind. I also recall thinking these were not “rollers” at all, but actual climbs. Dang, this course was tougher than advertised. I continued managing my impending leg cramps with Gatorade, electrolytes and GU. I entered the “out and back” portion of the ride, which signifies the half way point of the ride. A quick look at my watch showed me at just under 3 hours for the ½ iron bike. I was satisfied with this and continued riding my “comfortable” pace.

I recall seeing Paul Andreas existing the “out and back” while I was just getting in. Since I didn’t know how long this portion was, I had the idea that maybe I wasn’t that far behind Paul. Little did I know this section was nearly 25 miles. Since this section circles back on itself in a couple of area, it gave me the opportunity to look for other KCM folks. During this section I saw Rob, Krissee and Julie. I had expected to see Dave, Glenn, and Gretchen but never spotted them. I was also keeping an eye out for Pat, who would be in front of me, but based on his race plan, I thought I might catch him on the bike. Little did I know he was on his way to a 5:48 bike. I remember seeing Julie on my way out of the “Out and Back” and saying to myself, “You might think you’re just behind me, but you have no idea how long this section is.”

After getting out of the “Out and Back” portion of the bike, next up was the climb to Yellow Lake. Probably the most difficult portion of the ride. My legs were not in good shape. They were cramping in all areas of my legs, quads, hams, hip flexors, argh!!! I knew if I locked up going up Yellow Lake, my day would most likely be over. I took in some more Gatorade and electrolytes and headed up the hill. It was slow moving, but surprisingly I was passing folks. When someone yelled, “only 300 meters to go” I knew I would make it. I got to the top of Yellow Lake and saw a sign that said, “Penticton 40”…WTF? How can it be 40 miles away?? Oh wait, that’s Kilometers.

I finished my bike ride in 5:46:51, which was 30 minutes faster than 2005 (first IM at Wisconsin). My routine of drinking a Gatorade between aid stations, coupled with water on the head and electrolytes every hour got me to the end of the bike, but I was still at a deficit. I quickly got off the bike and entered transition. There are bike catchers right at the bike dismount that take your bike so you don’t have to worry about racking the bike, a great service after an IM bike ride. My legs were screaming and ready to lockup. The race clock showed 7:08, I continued, grabbed my transition bag and entered the tent. When I sat down and dumped my transition bag, my right hand actually cramped and locked into a “claw”. I had to slowly put on my running shoes and get out of the tent. I made a quick potty stop and confirmed the extent of my dehydration.

From there, I went to the aid station located within transition and took in two cups of Gatorade with an electrolyte chaser. My T2 time was 5:08. I existed T2 with the race clock showing 7:13. A 4 hour marathon meant 11 hours and under a 5 hour marathon would put me under 12 hours.

Run
The odd thing about an Ironman is that athletes are forced to run a full marathon in the heat of the day. While most marathons start first thing in the morning, Ironman runs usually start around the 2-3 pm timeframe. Meaning I had started the run in approx. 90 degree weather.

Within the first mile of the run, I saw Pat Beesley. He looked like he was in good shape and we high-fived. He appeared to be 10-15 minutes in front of me and I knew at my pace I would not catch him if we both maintained our current paces.

Around mile 8 of the run, I saw Paul, he was smoking the course. Later, I saw Scott Kelley. He was killing the course as well. My legs were loosening up, but I was still hesitant to push it too hard. So I alternated between walking and jogging, maintaining a 11 minute mile pace for the first half marathon.

The turn-around on the run is located near Okanagan Lake, which also includes an increase in rolling hills. As I got closer to the 13.1 mile mark, I kept an eye out for Pat to see if he had slowed at all, he had not. He still appeared to be at least 10 minutes in front of me. I was surprised to see Pat sitting along the side of the road at mile 14. He said his stomach as churning and his back was cramping. I sat with him for a while and we walked to the next aid station. After I thought he was OK (or at least within reach of some medical attention, should he need it), I continued my shuffle towards the finish line.

I continued to see my friends on the course. I yelled Rob’s name out, saw Krissee, then Julie. It felt like Krissee was about 30-45 minutes behind me and Julie was another 10 minutes back. In reality they were closer to an hour back. I didn’t see Gretchen, but apparently she yelled at me at an aid station, and but I never heard her.

Around the 20 mile mark, I saw Glenn and Don walking together. Don was having severe cramping issues, I gave him a bottle of electrolytes (I still had enough to finish the run). Glenn too was having issues. He mentioned that his stomach was giving him GI problems, but he seemed to be in relatively good spirits. They mentioned that Dave was having issues and was behind them.

Less than 5 minutes later, I saw Kirsten, an Ironman virgin, doing really well. I mentioned that she could catch Don and Glenn and continued my run. Within 10 minutes, I saw Dave. He was not in a good state. He was walking and would continue to walk the entire Marathon. Later, he would tell a funny story of getting passed up Yellow Lake by Sister Madonna Buder, the 79 year old lady and oldest individual in the race.

My nutrition plan on the run was Gatorade at each station, a pretzel or two if needed and ice in the hands and jersey to keep my body cool. I continued my hydration plan of taking in more Gatorade at each water stop. In fact, I was hydrated enough to taking “potty” breaks every 2 miles. I continued my walk/jog as best I could, but the second half was wearing on me mentally. Even though I didn’t physically feel exhausted, my mind was pretty tired. I didn’t have the energy to run too long and my pace slowed to a 11:45 minute mile. I finished with a run of 4:59:18. With an overall Ironman Canada time of 12:12:32 a PR by 27 minutes and over an hour better than my first IM in 2005.

It seems that I continue to have nutrition and hydration issues during my Ironman races. Going from a training pace to a race pace has been difficult for me to adjust to. However, given the overall success of my race and the relative difficulties of the other KCM members racing, I’m very satisfied with my race.

I also made the highlight video:

http://www.nasports.com/index.php?dir=RaceVids/imcan&vidname=RaceVid-2009-CAN-high&playtype=wmv&w=480&h=360

I still feel like I can go faster, and I’ll see if I can improve my time next year when I attempt Ironman Coeur d’Alene. I’m also planning on participating in Ironman Arizona next year with the KCM group.

Training for Ironman Wisconsin 2007.

Part 2

Part 3

Part 4

Part 5

Part 6

Part 7A

Part 7B

Part 7C

Part 8

Ironman Wisconsin 2007 Race Report

Ironman Wisconsin 2007
First of all, I want to thank all the friends and family that supported me over the past year in my journey towards another Ironman. I truly believe that a successful Ironman can be attributed by the support from friends and family.

I completed my first Ironman (the 2005 Ironman Wisconsin) a couple of years ago in extreme conditions where the weather reached the mid-90’s. To date, the 2005 still has the highest DNF (Did Not Finish) rate of any Ironman (approx. 20%). My time was 13:16 and I was thrilled to just make it to the finish line. After completing the event, I knew I would attempt another Ironman.

In 2006 a number of people in my triathlon club, KC Multisport, started talking about Ironman Wisconsin in 2007. Even though I had already done Wisconsin, the opportunity to train and race with a number of folks from KC was very tempting. So on Sept. 11, 2006 I signed onto Active.com and was lucky enough to get in. I later found out that the race registration filled up within 40 minutes of opening online.

It still amazes me how popular Ironman events are. In 2007, all North American Ironman registrations filled completely. For the 2008 Ironman Wisconsin, the event sold out in 23 minutes once it was opened online.

For the most part, training went well in 2007. I had increased the number of century bike rides (100 mile) to 4 this year and even achieved my goal of running a pre-race 20 miler 4 weeks before race day. However, I still felt under-prepared. My motivation to get into the pool and do my usual swim training was lower and my job responsibilities required me to travel quite a bit during some key weeks in July and August – weeks which should have been my “peak” weeks and required a little more consistent training than I was putting in. I relied on prior experience to make up for any lack of training.

Race Week
Like my previous IMWI, I planned on leaving for Madison soon after Labor Day to spend the week in Madison and enjoy the city before all the hoopla around Ironman started. I drove up to Madison on Tuesday with my younger brother, Brent.

The week consisted of a Wednesday drive to Milwaukee for a Brewers/Astros game. Brewers won 14-2.

Thursday began my Ironman preparation. After a rough 1.2 mile swim, which took me 45 minutes to complete, I picked up my race packet.

Friday included an even more windy swim, in fact, the water was so choppy, I only swam 15 minutes before I called it quits. But I did jog for 20 minutes (does that count?) Later in the afternoon, I drove the course with my friends Dave, Julie, Krissee, Glenn and Lynn. When we got done driving the course, we all thought, “well, that wasn’t too bad our training this year was comparable” I had even boasted about my intentions of using my big chain ring through the whole bike ride. That turned out to be a mistake. (Note to self, keep your mouth shut).

Friday night was the welcome dinner. We sat with the whole KC contingent which included the above individuals, plus Matt, Dave, Barry, Sarah, Michelle and Kirk. That night they announced that half of the participants (approx. 1100 out of 2200) were attempting their first Ironman. They also announced the youngest (18 year old male and 20 year old female) and oldest (65 year old female and 78 year old male) competitors. One individual even lost 80 pounds training for the event. That's more than half my weight.

Race Day
On race morning, I woke up at 3:30am. For some reason I didn't sleep very well the previous two nights. Oh well, I ate breakfast which consisted of a Poptart and bottle of Gatorade. I showered got dressed and was at the race site by 5:15am. I'm not sure about you, but on 99% of the days, I'm not even up for work at 5:15am.

I dropped off my special needs bags (one for the bike and one for the run). This year, I didn't put in as much junk into the bags. I just added some Endurolytes, gels and a bottle of Gatorade in each.

I then went to the transition area and put my water bottles on my bike and was ready to go by 6:00am. I looked for the other KCM members but didn’t see any of them. I found someone to watch my wetsuit so that I could make a pit stop. The line was so long it took 20 minutes before I got back to my wetsuit.

I sat quietly and went over my race plan. The plan was to stay steady in the swim, bike aggressively and hope for enough energy to make it through the marathon. The risk with any Ironman is going so hard your body prevents you from moving forward. (e.g. cramps in legs, stomach issues from nutrition, or over/under-hydration).

By 6:30am, I had made my way down the “helix” and found my KCM buddies. They were all in a group chatting and enjoying the morning. I don't know if they knew they had to cover 140.6 miles or not. They certainly didn't look like it. OK, maybe a few of them did. :)

We got into the water and had to tread for awhile. The announcer kept counting down the minutes and with 5 minutes, I swam away from the KCM group to get into my "position". While I was glad to hang out with them, I had to do my own thing to make sure I raced my own race.

At 7am the cannon sounded and the race started.

The swim this time was no picnic. Within 50 yards, I turned my head to breathe and someone’s hand/fist came crashing down on my eye, causing my goggles to fill with water. Doh! I had to stop in my tracks, tread water and adjust them. Since I wear contacts, my biggest fear is losing a contact and not being able to continue the race. With 2200 people in the water, stopping in a crowd of swimmers that just wants to go forward is very difficult. I had to avoid more hands, continue treading and adjust my goggles at the same time. Once I got them fixed, I was back into the swing of things.

The swim was still really physical. I can’t remember being bumped into or grabbed so many times in my life. I think I was “touched” in just about every body part (private parts included.) I was out of the 2.4 mile (3.86 km) swim in 1:18, a whopping 11 seconds faster than two years ago.

I exited the water and immediately ran to the wetsuit “strippers” – volunteers are lined along the swim finish to help athletes get out of their wetsuits. First the top is pulled down, and then I was ordered to lie on the ground. Two volunteers “ripped” the wetsuit from my legs and when I pointed my toes, my right calf started to cramp. Damn! Already? There was no time to worry about it. I still had 138.2 miles go to.

I ran up the “Helix” – a circular parking ramp that winds for 4 stories. Into the transition area, volunteers yell race numbers so that other volunteers can grab your gear bag. Once I got my gear bag , I ran into the changing room. Hey! There's Glenn. He even told me he saved the seat next to him for me. So I plopped my butt down, and a volunteer helped me with my socks, shoes, helmet, race belt and sunglasses. I loaded my pockets with GU, Endurolytes (electrolytes), and bike pump with CO2 cartridges. I made it out in 6:38.

It was then off on the bike for the 112 mile (180 km) ride around the "scenic" Wisconsin countryside.

The ride for the first hour, as we headed west, felt great, and I was moving at a very comfortable pace and passing people along the way. The hills were soon to come but the weather was nice. I focused on my nutrition plan which was to alternate between 2 Endurolytes and GU every 45 minutes. In between I would alternate between gatorade and water to ensure hydration. I had nutrition problems in a race just 3 weeks earlier, so I wanted to make sure I didn't fill my stomach with a concentrate of sugar. However, I also didn't want to overhydrate with just water.

I thought I was doing well, but by mile 25 I was already beginning to cramp in my upper legs. All summer I had never entered into distress on the bike ride so early. I knew I had to continue my nutrition and be patient. My plan on riding in the big chain ring quickly became a pipe dream and I shifted into my small chain ring.

At approximately mile 50, I headed for the second bike loop towards Mt. Horeb (or Mt. Horrible as I now call it), up to Cross Plains, through Verona and back to Madison. I felt tired, both physically and mentally. This felt like one of my worst rides of the year. But I was still making decent time.

The ride from Cross Plains to Verona was slow and painful, the steepest hills are located around miles 45 and again at mile 80. By the second lap, riding up the hills reminded me why the locals call them “the bitches”. I was riding up those hills in my lowest gear possible. When your riding up hills in pain and a foul mood, the enthusiasm of the spectators can be a bit annoying. I even remember two mountain bikers zip by me up the hills. (Mountain bikes should never be faster than road bikes!)

The saving grace was seeing all my friends on the course. On all three hills, I saw folks from KC cheering on the riders. I even got to see my friends from Minnesota in Verona. A special shout out goes to my friends Seth and Liza who drove out to the hills and brought my brother along with them. There were even people I had not met from KC yelling at me/cheering me on.

I finished my bike ride in 6:07, which was 10 minutes faster than 2005. I quickly got off the bike and entered transition. I think I actually threw the bike at the volunteer. If someone would have offered to buy the bike for a nickel, I probably would have sold it to them at that time.

From there, I put on my running shoes, chugged some Gatorade and headed out on the run. For some reason I didn't have the volunteer support this time in transition, but I was still able to get in and out in a reasonable time.

My legs had gotten a second wind, but I was still hesitant to push it too hard. So I alternated between walking and jogging, maintaining a 10.5 minute mile pace for the first half marathon.

I continued to see my friends, at the beginning of the run, around Camp Randall Stadium and on State Street. The crowds were incredible, and I’ll never forget hearing a KCM member using his megaphone to push me to maintain my running pace.

Since, each athlete’s race number has their names on it, spectators call you by name. Even if you’re walking the spectators are great encouragement.

I continued my hydration plan of taking in more Gatorade at each water stop, taking in GU. In fact, I was hydrated enough to taking “potty” breaks every 2 miles. I continued my walk/jog as best I could, but the second lap was wearing on me mentally. Even though I didn’t physically feel tired, my mind was pretty tired. I didn’t have the energy to run too long and my pace slowed to a 12:30 minute mile. I finished with a run of 5:03. With an overall Ironman Wisconsin time of 12:39:54.

Though I’ve had better days, I was happy to improve my time by 36 minutes. I think my overall patience on the bike allowed me to improve my run by 15 minutes.

I still feel like I can go faster, which means I’ll do another Ironman. (Just not next year.)

Last year it was close call

This was published in the Wisconsin State Journal... about a fellow Kansas City triathlete

Last year it was close call

Dave Shultz will arrive in Madison this week with an entourage of 20 supporters from his home in Kansas City. He calls it "Operation Redemption."

His wife, Carolyn Shultz, might have a different name for it. Her memories of last year 's Ironman Wisconsin triathlon are "horrible and scary." She was standing in the chilly rain at the finish line with her two young children at midnight that Sunday, waiting for Daddy to cross the finish line and for the announcer to intone: "Dave Shultz, you are an Ironman."

The moment of triumph never came. Back in the hotel, her cell phone was flashing with a message. Dave Shultz had collapsed 136 miles into the triathlon -- four miles from the finish -- and had been taken to University Hospital. When Carolyn Shultz got there, her husband was in a medically induced coma as doctors worked to bring his sodium levels back to normal.

He wouldn 't wake up until Tuesday. "I wondered why my parents were there," he said, of his first thoughts on awakening, "and why I wasn 't running anymore." Actually, Shultz ran for about nine miles that he doesn't remember. His memory of the race, which began with a 2.4-mile swim and a 112-mile bike ride in the cold rain, ends at about the halfway point of the 26-mile marathon. He's had to piece together what happened and hopes his story will warn other competitors in next Sunday's event to be careful to keep their salt intake up, no matter the weather.

Shultz fell victim to a syndrome called "severe hyponatremia," a condition better known as water intoxication. You may have heard of people who died after drinking huge amounts of water. Or may have seen the Gatorade commercial that shows pro triathlete Chris Legh collapsing 50 yards from the finish line at the 1997 Ironman World Championships in Hawaii.

The condition happens when endurance athletes drink so much water that their sodium levels plummet, which can lead to organ failure, and death.

Shultz, 38, thinks his problems began days before the race, when he began hydrating, preparing for the hot conditions faced by competitors in the 2005 Ironman Wisconsin.
"The first mistake I made was sitting in my office all week, drinking from my water bottle all the time," he said. "My doctors think I was already low on sodium when I got to Madison."

Race day was cold and rainy, and while Shultz kept drinking water, he didn't take his usual number of salt pills because he wasn 't sweating. It was a near-fatal mistake.

The symptoms of hyponatremia -- fatigue, weakness, cramping, nausea, vomiting, bloating, swelling and tightness of the hands and feet, dizziness, headache, confusion, fainting -- mimic those of its opposite, dehydration. So the temptation is to keep drinking water.

Shultz, who has completed a number of Adventure endurance races, says he knew something was wrong with him beyond regular exhaustion, but he couldn't figure out what it was. He only learned what happened later, when Wisconsin athlete Hance Anderson tracked Shultz down in Kansas City to see how he was doing.

Anderson, 42, of Monona, was competing in his first triathlon and was running in the dark near Picnic Point.

"It was the most miserable part of the race," said Anderson, who by then was wearing a plastic garbage bag to ward off hypothermia. "It was dark, it was cold, it was raining. The wind was blowing in hard off the lake. Anderson thought he saw someone go down in front of him. He raced to the dark form and saw a man who seemed to be having a seizure. Anderson, a volunteer with the Monona Fire Department, is trained as a first responder. "(Shultz) was not moving air very well and was in distress," Anderson said. "I cleared his airway and readjusted his head so he could breathe more easily."

Someone called 911, and others donated their coats to keep Shultz warm. Sue Wolfe, an emergency room nurse from University Hospital who was helping clean up a nearby aide station, took over and kept Shultz's airway open until the ambulance arrived. Stiff, sore and cold, Anderson finished his race.

But he didn't forget the guy who almost finished. Anderson remembered Shultz's bib number, and looked him up in Kansas City to see how he was doing.

The two plan to have dinner this week, which will be a bit weird since neither man remembers what the other one looks like.

Shultz hopes to thank all those who helped him, and to visit the nurses at the ICU.
"It 's a great city, the crowd was phenomenal, people stood for hours in the rain," said Shultz, who even feels fond of "the guy in the transvestite devil suit who taunts you when you bike up the hill."

But returning to Madison also is about his desire to achieve a goal that he had trained months for, and that evaporated so close to the finish. The registration for the 2007 Ironman Wisconsin filled while Shultz was still in the hospital last year.

But a couple of his buddies, who completed the 2006 race themselves, sent a letter to race officials, asking them to let him into this year 's race. They did.
"I was a little upset with them," said Carolyn Shultz, of the buddies. "They stopped coming around the house for a while after that."

Still, she knows how hard her husband trained, and how disappointing the 2006 race was for him. Doctors have assured them the condition that nearly killed Shultz is completely preventable.

"I knew, when he made it four miles from the finish, that he'd have to do it again," she said. "I was just hoping he'd take a year off." But she'll be here, too, to cheer him on, although this time the kids, Eliza, 5, and Evan, 3, will stay home with the grandparents. She's been watching Sept. 9 approach with dread.

"There will be a huge sense of relief when it's over," she said. So here's hoping that a week from now, Dave Shultz hears his name announced as an Ironman.
And maybe Carolyn Shultz should also get a medal for being an Iron Wife.


Update 9/12:
Dave Shultz, the athlete who wound up in a coma in the hospital during the 2006 Ironman Wisconsin had a much more successful run this time. He finished in 12:25:47, beating his estimated time by an hour, and had no problems with hyponatremia, the water-poisoning that nearly killed him the year before when his sodium level dropped too low.

"My hydration/nutrition/salt plan developed over the last 12 months since last year's scary event worked flawlessly all day and I still felt strong at the finish," he said. "Needless to say, my family saw a dramatic change in my demeanor and every time they saw me they just knew that I was a totally different person than the one they saw in last year's race."

Ironman Wisconsin 2005 Race Report

Introduction (from www.Ironmanlive.com)

The fourth running of the Ford Ironman Wisconsin Triathlon promises to be yet another amazing day of racing in this sports-crazy town that is known as one of the best spots to bike here in the United States, along with being the site of America’s premier “party college” in the form of the University of Wisconsin.

Those two attributes have a bit to do with why this race is so popular and so successful, but there is a lot more to the magic that makes this such a hugely successful event.

The community here gets behind this event in a huge way. The race is based here in Madison, but as you swim and bike and run through this beautiful mid-American city, you’d have a rough time believing you were in anything other than a rural triathlon paradise.

The race site in Madison is nothing short of spectacular. The expo and transition area are set up at Monona Terrace, a huge conference facility overlooking Lake Monona, where the competitors will swim. Just a few blocks up the street is the awesome State Capitol building, which offers a beautiful backdrop for all the pre-race festivities.

The hard, hilly, and not-very-fast bike course is the defining part of this course. While none of the climbs on the course is particularly long or difficult, the rolling hills are relentless. The competitors will be cheered on by more than 20,000 screaming spectators in the town of Verona, which is about 20 miles from the race start and finish in Madison.

The run course, which goes through the University of Wisconsin campus, also features some tough hills, the toughest of which come towards the end of each of the two-loops.

The run course has a bit of everything – city streets, the University campus, a lake-side trail, and huge crowds of cheering spectators. It all ends with that spectacular finishing backdrop, one of the most incredible in the sport – a downhill stretch to the line with the beautiful State Capitol building behind.

With about 2,000 competitors slated to start on Sunday morning, we’ll have lots to watch for in addition to the impressive professional field here in Madison. We’ll be bringing it all to you right here on Ironmanlive.com … thanks for joining us!

Ironman Wisconsin 2005

Ironman Wisconsin 2005 on September 11, 2005, was my first Ironman of my five year triathlon career. Though there were a few hiccups during training, I had completed 2 century (100 mile) bike rides, a long run of 16 miles, and was consistently swimming 4000 meters in the pool during swim workouts. I also had completed a number of “brick” workouts that consisted of 45-60 mile bike rides followed with 10 mile runs. My race calendar included 2 sprint distance triathlons, 2 international distance triathlons, and 2 half iron-distance triathlons. I felt I was fitter and more prepared entering this race than I had been at any other race I’ve trained for.

The upcoming day was predicted to be hot (weather in the upper 80’s thru low 90’s) and there were rumors of winds up to 15–20 miles per hour. Both of which were exceeded by Wisconsin’s weather.

On race morning, I woke up at 3:30am, ate breakfast, TCOB (took care of “business”), showered, dressed and was at the race site by 5:15am.

I dropped off my special needs bags and my water bottles and was ready to go by 6:00am. I found a quiet space to sit and review the race plan in my head.

My plan for the race was to swim and bike aggressively enough so that I could potentially walk a 9 hour marathon, if needed. Though I had to be conservative enough to ensure that I didn’t have physical issues that might sideline me during the event (e.g. cramps in legs, stomach issues from nutrition, or over/under-hydration). I still wanted to have legs for the marathon. Time given up on the swim or bike could be gained on the run, or so went the plan.

By 6:30am, officials were corralling athletes towards the swim start. The race began promptly at 7:00am and there were 2078 athletes bobbing in Lake Monona ready for the mass swim start.

At precisely 7am the cannon sounded and the race started. The swim for me (usually the most difficult of the three sports for me) was a pleasant surprise. The first 500 meters felt like I floated on the draft of swimmers ahead of me. There was the continual banging and jostling for position, (known as the “washing machine”), but I had been used to it from previous swims – it’s quite an experience with 2000 other athletes. My worst fear was that someone might hit me in the face, knock off my goggles and I would lose a contact – which would end the day for me. Luckily, all the “hitting” came from behind or my left side (I breath out of my right side) – so there was no issues. I was out of the 2.4 mile (3.86 km) swim in 1:18, a very good time for me and definitely one of the better swims I’ve had at any distance.

I exited the water and immediately unzipped my wetsuit and ran to the wetsuit “strippers” – volunteers are lined along the swim finish to help athletes get out of their wetsuits. First the top is pulled down, and then I was ordered to lie on the ground. Two volunteers “ripped” the wetsuit from my legs as if I was wearing jeans that were too tight. J

Athletes then run up the “Helix” – a circular parking ramp that winds for 4 stories. Into the transition area, volunteers yell racer numbers so that other volunteers can grab your gear bag. Once you get your gear bag, you’re directed to a “changing” room. In the changing room, I put on my socks, biking shoes, race belt (with race number), helmet, and sunglasses. I loaded my pockets with GU, Endurolytes (electrolytes), and bike pump with CO2 cartridges.

It was then off on the bike for the 112 mile (180 km) ride around the scenic Wisconsin countryside.

The ride for the first hour, as we headed west, felt great, and I was moving at a very comfortable pace and passing people along the way. The hills were soon to come and the weather was warming up. The ride was going well, and I knew it was hot so I made sure I took in liquids and stuck to my nutrition plan. Every 45 minutes I alternated between 2 Endurolytes and GU. I drank 24–36oz. of Gatorade every 10-15 miles. (I estimated 12-15 bottles of Gatorade for the bike ride alone).

At approximately mile 50, I headed for the second bike loop towards Mt. Horeb, up to Cross Plains, through Verona and back to Madison. I felt tired, but was mentally aware. Still, at about 70 miles into the ride I noticed I was starting to get small twitching cramps in my quads. I was driven on by the thousands of spectators lining the roads and the knowledge that I would become an Ironman. The second loop was brutal, wind gusts got up to 25mph and the temperature soared to 94 degrees.

The ride from Cross Plains to Verona is generally very slow and painful, the steepest hills are located around miles 45 and again at mile 80. Ironman veterans call the hills in this area “the bitches”. By the second lap, their names are well deserved. Going up those hills, the cramps were occurring with much more frequency, I found myself climbing them in my lowest gear possible and increasing the intake of Gatorade. I still had yet to urinate.

On the way into Madison, the wind, finally, was at our backs. I also found the time to stand up on my bike and “TCOB.” A quick rinse after the last water stop and I was good to go. (A lot of Ironman athletes only take in liquid nutrition during the event to ensure that all “waste” is in the form of liquid.) I was soon into transition, having exited the water in 1:18 and ridden for 6:20. It was now time to head out on the run, but my legs were still cramping. So I alternated between walking and jogging, maintaining a 12–13 minute per mile pace. Over the first ½ marathon this sequence would repeat, I kept to my plan as best I could.

The run goes through Madison’s well known State Street and through a portion of the University of Wisconsin. The crowds are incredible, they line State Street and sit on their porches and sidewalk to cheer you on. Each athlete’s race number has their names on it and spectators are able to call you by name. Even if you’re walking the spectators are great encouragement. Athletes also get to run around the field of Camp Randall stadium.

I was taking in more Gatorade at each water stop, eating pretzels and taking “potty” breaks every 4-5 miles. Water and ice was going on top of my head to stay cool. I finally got the cramps under control and was able to jog further. However, by the second lap of the marathon, my feet were soaking wet from all the water I was pouring on top of my head and I could feel my large toes pressing up against the end of my shoes. I continued my walk/jog as best I could, making sure the cramps would not return, and ran the last mile to finish Ironman Wisconsin in 13:16:24. Not my fastest run but overall a very satisfying result.

I was very satisfied with the day. I stuck to my plan and dealt with what the day handed me. It was a truly remarkable experience. My first Ironman completed on a day where the professionals finished in one of the slowest times of Ironman events in history. There was also a 20% DNF (did not finish) rate that may have resulted in the highest DNF rate in the 20 year history of Ironman events. Typical DNF rates range from 8-10%. Of the 2078 athletes that started the swim, all 2078 finished the swim (the last one coming 1 second under the 2:20 cutoff). At least 250 athletes missed the 5:30pm cutoff and 398 DNF‘d in total.

I am so lucky to have the opportunity to participate in this sport. I’ve got great friends and my family was there to see me cross the finish line. On top of that, I crossed the finish line with a smile on my face and remained walking/standing afterwards.

Ironman is an incredible endeavor. It teaches pushes us to our limits and teaches us what we can endure.

I live in one of the top 25 fattest cities

Men's Fitness recently published the Top 25 Fittest and Fattest Cities in the Country. Kansas City was ranked #18.

America's Fattest Cities 2005
Location, location, location. It's the mantra of real estate agents, retailers, and, apparently, obesity researchers.

You may think that the place you call home is less important to your waistline than, say, genetics or your heinous eating habits, but you'd be wrong. Sure, those things matter — a lot — but they're not the only factors determining your overall fitness. That's why, for the past seven years, Men's Fitness has, well, weighed elements like commuting time, weather patterns, and even the total number of temptations (i.e., Dunkin' Donuts) you face each day as part of our exhaustive annual survey of size.

Our panel of experts put every city on a scale of sorts and considered the real-world factors that make all people — including guys just like you — more likely to put on pounds. What we saw wasn't pretty. But for every horror story (Texas! What the hell are you guys eating?), there were also some encouraging success stories, signs that some cities are cleaning up their act — and slimming down in the process. How does your city measure up?

Kansas City
Kansas City climbed up four positions, due to better sports participation, less TV watching, and a good commute. However, the city is held back by poor nutrition statewide and a higher than average health risk related to residents with weight issues, according to the CDC. Kansas City does have some hope — fast food and donut shops number merely average, and its commute rate is the third best in the nation. And don't forget the parks: Kansas City ranks in the top ten in acres of city parks and open space among our cities surveyed.

BRAGGING RIGHTS AND SOBERING FACTS:

• Almost 6 out of 10 residents of K.C. residents weigh enough to raise their risk for health problems, according to a study by the CDC.
• According to the same source, nearly 27 percent of Missourians haven't been physically active at all for the past 30 days.
• Kansas City residents, unlike much of the nation, have a relatively stress-free and fast commute. According to the Urban Mobility Report from the Texas Transportation Institute at Texas A&M University, the average KC commuter spends only 10 percent longer commuting in peak traffic than the same trip would take during off-peak times. That's one of the best scores of any city in our survey. Commuter stress has been shown to increase the hormone cortisol, implicated in contributing to obesity.

—Natasha Chin

REPORT CARD: Kansas City, MO
Healthy Habits
Fitness Centers/Sporting Goods Stores		B-
Nutrition		F
Exercise/Sports Participation		B
Risk Factors
Alcohol		C-
TV Watching		B
Overweight/Sedentary		D
Junk Food		C
Environment
Air		C
Climate		D
Geography		F
Urban Attributes
Commute		A
Parks/Open Space		B-
Recreation Facilities		B-
Health Care		C-

You Might Be A Triathlete If....

(From beginnertriathlete.com)

•you have plenty of water bottles, safety pins, and t-shirts
•you have trouble keeping lunch under 2000 calories.
•you usually wake up at 4:00 in the morning but do not get to work until way after 9:00 am
Corollary: You think that running at 4:00 AM is normal
•you have a $4000 bike strapped on top of your $2000 car
•you have no trouble pushing a day's caloric intake to over 8000 calories.
•your area needs rain but you're mad when it does cause it screws up your run and bike schedule; actually, you might be mad, but you still go out for your ride or your run in the rain.
•you're always wet - either sweat, pool water, sea water, shower water, bath water or its raining and you're running/cycling
•your bed-time reading on your night stand consists of a pile of: bike catalogs, running catalogs, triathlon catalogs, InsideTri, Triathlete, USMA Swim, etc.
•you haven't bought work clothes in two years, yet you own bike shorts made by every manufacturer under the sun and can recite the merits of CoolMax, Supplex, etc. in your sleep
Corollary: you have more workout clothes than regular clothes
•your car has at least one empty energy bar wrapper and two sets of work out clothes
•you leave your apartment or house in the morning with your swim bag on one arm, bike on one shoulder, a change of clothes in another bag, and your running stuff in another bag in case you can get away at lunch for a workout
Corollary: you look like a pack mule wherever you go
Corollary: you have to make multiple trips to the car to get all your stuff and you're just going to work
•you can't decide what race T-shirt to wear to your next race
•you no longer take vacations but weekend triathlon junkets
•the one "suit" you own has a QR on the chest
•when you have sex, you wear a HRM and measure your recovery time after
•when you breathe hard during sex, you are faking it
•your kitchen cupboards are organized into "protein," "carbs" and "etc."
•your breakfast consists of so many bagels that the bagel guy hands you a freezer bag with your order
•you're tempted to do your long rides in a speedo so that you don't have a stupid tan for your next race
•your bath towel is never dry
•you bring bottled water to a party so that you're properly hydrated for the next morning's long run
Corollary: everyone else at the party also brought their own bottled water because you don't have a social life outside of triathlon. Also, and they all showed up by 7 pm and left by 10 pm
•your company announces mandatory unpaid shutdown days - every other Friday throughout the summer - in order to cut costs and stay in business, and your response is "Great - now I can do two long workouts on the weekends and still have an easy day."
•you buy a separate dresser for all your race t-shirts and workout gear
Corollary: You have a separate drawer for the gear for each sport
•your 8 year old comes home with the school record for the mile and says, he took it out in a nice pace he could hold.....everyone else died
•you shave your legs – not because it looks nice, but because if you fall on your bike and get road rash, it'll be so much easier to deal with if you have no hair on your legs
•your co-workers catch you with a 'King Sized' meal deal from Burger King, and you can smile and tell them that you will have no problem working this off on the way home
•you started the day with a protein shake, had a scone and latte after swimming and commuting, then headed out for coffee with the coworkers and had a bagel and cream cheese
•you wear your bathing suit under your work clothes to make a fast transition from work to swim on your lunch hour
•your spouse wants dinner out and a movie, so you agree, but fall asleep during the previews
•you show up at the neighborhood pool on your bike in a speedo and embarrass your teenage daughters
•you've spent more on bikes in the last 10 years than you have on clothes for the past 50
•somebody hands you a cup of water and you have to restrain yourself from pouring it on your head
•you forget that talking about daily LSD [Long Slow Distance] and speed weirds some people out
•you come into the office every morning and check BeginnerTriathlete before you check your email
•you feel like you took the day off because all you did was swim 3000 yards
•you feel like a slug because you worked out yesterday morning and are planning an afternoon workout today and its been more that 24 hours since you exercised (and that is your rest day)
•10 miles on your bike is a warm-up
•putting in less than 90 minutes doesn't feel like much of a workout
•you have more tri-related shoes than all other shoes combined (e.g. 2 sets of cycling shoes, 2 sets of swimming/transition flops, hiking boots, aquatic "running/hikers," aqua "socks" and waterproof sandals
•you have more athletic socks than dress socks
•you have more workout shorts than casual shorts
•you have more wicking shirts than dress shirts
•you get more excited seeing a red number next to the "new article" section in BT than reaching your cut-throat deadline at work
•people see your tube of Bodyglide fall out of your workout bag and assume you're a pervert!
•if you take 3 or more showers in a day
Corollary: you have five types of shampoo in your gym bag 1) deep-cleaning for removing saltwater and sweat.; 2) chlorine-removing; 3) moisturizing for when my hair gets too dry; 4) everyday cleaning so you don’t over clean and 5) anti-dandruff because you’ve washed it too much and might get flakes
Corollary: you have 3 types of conditioner: 1) spray in/leave in when showering at the gym 2) detangler for the shower; 3) once-a-week deep moisturizing because your hair is horribly abused
Corollary: you have shower soap that removes chlorine from your skin as well as regular smell-good soap
Corollary: you have face lotion, and two types of body lotion
•you see a hot guy/girl riding a bike and the first thing you notice is the bike
•your co-workers have commented you're in a better mood if you've been swimming before work
•you make sure you, your spouse and the kids get the right carb/protien/fat balance for all meals because you are going to spend the 3 days at Disneyland and you don't want anyone tired and cranky
•you spend an hour on the treadmill at the hotel even though you just spent 14 hours chasing kids around Disneyland
•you take your running shoes with you every time you leave town... even if it's just for a day
•you're more excited to get the latest Road Runner/Nasbar/REI catalog than a Nordstroms catalog
•you see a Debeers commercial and hear "a diamond lasts forever" and think yeah... so does a tri-bike... and i wouldn't lose it
•you're disappointed when you open a b-day, anniversary, x-mas present and see jewelery... how many HRM pictures do you HAVE to leave around the house for him to get a clue?
•you've given up your love of shoe shopping in favor of the "tri-bike fund"
•a friend asks you to meet them at Starbucks for coffee and you have to think, "Where does this fit with today's training?"
•your friends make you go with them to buy running shoes because you know what to look for
•you change your clothes before you leave your house because you may just stop and test ride a bike while you're out grocery shopping
•every time you look at a bike you take a step back and admire the geometry
•you register for your wedding at trisports.com
•you keep a gear shopping list next to the grocery shopping list
•next year’s race entry fees are at the top of your x-mas list for Santa
•you are standing outside the gym at 5:00AM and are mad because they can't open it 5 min. early
•you swim in a pool with your wetsuit on and don't think anything of it
•your eBay watch list has nothing but tri stuff on it
•your significant other regularly complains that you smell like chlorine
•you regularly convince your friends to take a look at your training logs in hopes they will want to tri, too
•you've continued cutting inches off your hair until it's no longer than 2 inches anywhere because messing with your hair cuts into your training time
•you have a jar of peanut butter at work
•eating only 3 meals a day makes you feel like you're being starved
•you actually research whether it's okay to exercise when you're sick (btw - above the neck is ok, symptoms below the neck is not)
•you can justify a $90 pair of running shoes and $40 for a bathing suit but not $10 for a new cd
•holidays are no longer fun because you're going to drink all day but because of the race you've got scheduled for that morning
•arranging your workout schedule is the biggest brain teaser you've dealt with in years
•you compete with other people to see whose heart rate is lower
•you know the best way to clean dried-up Gu off of a wood, tile or linoleum floor (btw, scrape the bulk of it off with a knife, almost boiling water and a paper towel will do the rest)
•you get excited when someone replies to your BT post
•a friend asks you to workout with them or take an aerobics class and you wonder how it will help your tri training
•the only times you leave your office is to a) refill your water bottle or b) pee all the time from drinking so much water
•people stop talking to you because ALL you talk about is triathlons
•you think that people who just bike, just run, or just swim are wusses
•you have goggles in your car, your suitcase, your briefcase, your swim bag …
•you realize that puking is a badge of honor
•someone sees you headed to the gym and says "I thought you went this morning" and you reply "Well, that was only the first workout."
•you tell a friend "I didn't do much this weekend -- just a 20 mile bike ride and a 6 mile run."
Corollary: The ridiculousness of this statement only hits you when your friend says that working out for 4 hours cannot be defined as "nothing much."
•you felt cool the day after a race walking around with black numbers on your body.
•you have looked at the profiles for the bike and run sections of IM events just to picture the hills in your head
•when you’re on car trips, you think to yourself how great a bike course this could be. (If you drive by water you REALLY start thinking)
•you know how to qualify for Kona (in theory, of course)
•you dread the new year because you will have to wait for every piece of equipment at the gym
•you have worked out 7 times in the last 4 days
•your inbox at work has every morning 40 new emails, 35 of them posts from the forums, and the rest, stupid stuff from the job
•you have race schedules and a picture of the guy carrying his bike at Kona posted in your cubicle
•you’re bummed that New Year's Day also means your annual training totals just reset to zero
•you bring running shoes & goggles to the beach in the summer and get in a good run and swim while everyone else is tanning themselves
•you have to do laundry not because you are out of work clothes, but because you are out of workout clothes
•you have three 32 oz. containers on your desk so you don't have to keep getting up to go to the water cooler
•the pencil holder on your desk is an empty Gatorade mix can (one of those orange ones that looks like a Gatorade cooler)
•when grocery shopping you spend all you time looking at the nutrition labels
•you don't mind spending 2 hours shoveling snow because it gives you a good upper body workout
Corollary: you wear a HRM while you’re shoveling
Corollary: you know what HRM stands for
•you just had sinus surgery yesterday and are already asking your Dr when you can get back in the pool
•you’re willing to wear dirty workout clothes because you’re afraid it won't be done by the time you need it
•you spend the first half of your lunch hour reading BT threads and the second half kicking yourself for not getting to the gym over lunch hour
•you’re kicking around the idea of starting a 12 step recovery group for triathletes
•you’re finding new and different ways to simulate a bike workout because there's 15 inches on snow on the ground
•your definition of a "quickie" is a short 45 min run squeezed into your lunch hour
•you get off the highway 20 miles before your exit so you can drive on the back roads to scout out a new bike route
•you prepare your work clothes and time yourself when dressing in order to shorten your transitions
•the guy at the GNC store knows you by name and knows you are there to pick up just a couple of dozen of gels
•your significant other complains that you smell like chlorine and you have to take one more shower to get rid of it
•your wallpaper and your screen saver are triathlon related
•you fill up and run the dishwasher just to clean up a few water bottles
•you find yourself doing your favorite stretches at the supermarket checkout
•you are buying 2 cases of water and only 1 six pack of beer at this same supermarket checkout
•you overtake a whole spare closet with your workout gear
•you overtake the garage with biking gear and running shoes
•when you come home, instead of "How are you?," your loved ones greet you with, "Are you gonna work out now?"
•you have more t-shirts than a South Florida gift shop
•you have 40 pairs of running socks, but can never seem to find the one or two pair that you really like
•you have a semi permanent tattoo of a chain ring on your left leg that is made in the spring and fades in the winter
•you now ask for cash for Christmas
•you are plan your vacations around your race schedule
•your family misses you
•you have 3 pair of swim goggles hanging from your rear view mirror
•your car smells like a locker room
•you actually relocate to a new apartment in a neighborhood that is one block from the pool you swim in and a few blocks from the park you run in
•your pulmonary specialist tells you not to run when it's below 40F, but you go at 31F because it's "close enough"
•you've lost 16lbs in the two months you've been training
•you are driving a carpool and your child "warns" the other young passengers not to "mess with things in the way back because they belong to my mommy who is does triathlons."
•you catch yourself practicing your swimming stroke when you’re in the john
•you work out before work, dress in the car on the way to work, and undress in the car on the way home so you can work out after work
•you wear your running gear under your clothes to make this transition easier
•you start looking at designer colored running gear to wear TO work, to make the transition still easier yet
•your students ask you if you've considered taking Ritalin
•when a guest speaker asks your health class if they've ever heard of anyone being addicted to exercise, fully half of the class points at you...every class...in three periods
•your rest day means you only ran 6 miles, no biking, and no aerobics...well, maybe a few crunches
•your significant other wants to see a movie and you suggest to kill two birds with one stone, you run to the movie and back for a nice six miler
•you wake up to snow and think "Sweet! I've never run in snow before!" and drag your significant other out of bed for a snow run
•you have at least one Gu and two race flyers in your purse.
•you invest in waterproof lipstick because, despite taunts from the men on the BT forums, you plan to put your race pictures in your Christmas card and you never know where the photographer will be
•you spent the last hour compiling this list!