Warm-up:  I ran an easy 2 miles to warm-up slightly slower than my easy pace runs lately.  I had just put on my ez-laces on my shoes the night before so I wanted to make sure they would sustain the fast pace that was almost guaranteed.  Settled into my 7 min pace and kept it nice an easy.   2 miles/ 7 min pace/138 avg hr.

Run Leg 1 2.5 Miles

The gun goes off and so do we hanging on for dear life.  I take a quick glance at the garmin to see what ungodly pace we are running and I realize it’s close to a 5 minute mile.  I had no intent to keep it there but I didn’t want to completely drop back.  I slowly eased back on my pace to settle in to my first mile at 5:38.  The thing is at a 5:38 mile I could barely see the top 2 guys.  I had a few of the faster runners pass me close to mile 2 but I knew most of them couldn’t bike so I wasn’t too worried.  I came into transition right around 10^th or 11^th place but I knew I would be able to put some time in on the bike.

Time 14:39(5:51 Pace)

Bike: 10 miles(Garmin showed 9.2)

I came in fast and new exactly what I had to do; I decided it was too humid to ride with glasses so I went without them.  Strapped on the helmet and off I went, so I thought, I couldn’t get clipped in!  That’s what these early season races are for though right? I probably lost about 30-40 seconds trying to get in my shoes as I left my pedal up, which ended up being the margin between 2^nd and 3^rd place in the age group.  Once I clipped in I immediately took off and passed everyone that has taken advantage of my “issue”.  I pushed the pace and I could see the 6^th place male ahead of me and I was gaining on him.  I could see him till the middle section of the course where we hit the big climb on the course.  As I’m still a bit heavy I got caught on the climb by one cyclist and we ended up going back and forth playing cat and mouse until the way into T2.  As we approached the transition area I heard another cyclist fly up from behind and I knew I was going to have my work cut out for me on the run.

Time:  24:41(22.4mph/279 watts)
Run 2 2.5 Miles (Garmin showed 2.3)

My first flying dismount of the season was successful but I needed to run, and run fast.  I came into transition within 5 seconds of 2 other racers of a competitive local team and I wasn’t going to let them pass me.  I started running and I never looked back.   I knew that the second run is slightly shorter than the first so I had to run fast if I wanted to catch anyone ahead of me.  I felt like my legs weren’t moving, but I hit the first mile in a 5:45.  It sure didn’t feel like it!  I started to see the 6^th place runner ahead of me and I could see him looking back and fading.  At the 2 mile mark I got a split that he was only 15 seconds ahead of me.  I’m not sure if he picked it up, I faded or both but that 15 seconds turned into almost 40 by the time I crossed the line.  I finished the run completely gassed and in 7^th place, but I did not get passed on the 2^nd run and I managed a sub 6 pace on both runs.

Time: 13:35 (5:57 pace)

Overall:  54:37 7^th overall,  3^rd place Age Group.

http://www.threadsandtreads.com/tt_results_biathlon2012.htm

Post-Race Reflections:  In 2008 my time would have put me in 3^rd place overall, however the talent that showed up at the race was much greater and I was extremely happy with 7^th and to crack the top 10 in a really stellar field.  As it was the first multisport race of the year I made a few mistakes: I didn’t calibrate my power meter, I forgot to leave the pedal down, and I got a little too happy and went out way too hard with people I know I can’t keep up with, but it’s about getting the kinks out!  Sadly this was my last race on my Quintana Roo, but I am excited to be racing this season on a Kestrel Airfoil pro.  Looking forward to my next duathlon race in a few weeks and then it’s on to Tri Season!

Siphiwe just before start of the Men's Elite Race at ITU San Diego

Greetings EFRT teammates and blog readers,

I am writing this race report while on the Prime Inc truck returning from the ITU San Diego Triathlon. We just made it to Denver and will be unloading bikes at the TriBella Multisport shop.

PRE -PRE-RACE

This was no ordinary race experience for me.  I only had five days since returning from Ironman South Africa and the US Masters Swimming 2012 Spring Nationals (a week later) before my co-driver Mike picked me up near my home in Muncie, IN and we headed for Revolution Cycles in Crystal City, VA to pick up our first load of bicycles for the USAT San Diego or Bust tour. This was the first time so many bikes had been transported to a race fully assembled and race-ready. It was also the first time I had driven a truck in four months, and I feared I was a little rusty. With so many people depending on this, I felt a lot of pressure. Fortunately, Mike was up to the challenge and getting back on the truck was just like getting back on a bicycle! When we reached Revolution Cycles, we met up with Zane Schweer of Jack Kane Custom Racing Bikes. I chose Zane to be the “bike specialist” in charge of all things related to loading and unloading the bikes. I couldn’t have made a better choice. The three of us became a well-oiled machine handling all the challenges of loading and transporting these bikes to San Diego. We loaded 51 bikes at Revolution Cycles, and 28 bikes at TriBella Multisport in Denver. Mike drove the night shifts, while a drove the day shifts and managed to squeak in some training, too.

Zane loading bikes Its like a puzzle....and hard work

Once in San Diego, I felt all the excitement surrounding the Elite race that served as the Olympic qualifier for both the men and women. I am a big ITU fan and to arrive early and participate in all the setting up and preparations was motivating. Tim Yount of USAT met us and we parked the truck. USAT arranged for us to stay at the race hotel, the Bahia Resort, and we checked in. Unfortunately, our keys didn’t work. Then, once we finally got in, the room only had one bed! Even though the three of us had lived together on the road for four days, we weren’t that close. We got the hotel to get us a suite on the Presidential floor, which had a great view of the bay, a kitchen, and three beds! The catch? Room #666! Seriously!

On Thursday and Friday we spent all day unloading and reloading bikes. I did manage to make my way to the VIP tent to see the Women’s swim and their finish. By then I had met up with Danny and Eric and EFRT teammate Diane Camet and we shot some funny EFRT outtakes. . . Later that night I checked in my bike.

Siphiwe and Zane unloading bikes

PRE-RACE

My wave was the last and didn’t start until 9:05 am. And since the transition area was only 50 yds from my hotel room, I was able to sleep in and have a relaxed morning. I ate a packet of oatmeal and some trailmix at about 6:30 am and drank some roobois tea. At around 7:15 am I went for a quick swim in the hotel pool, then went to set up transition at 8:00 am. I continue to have a problem with water retention  prior to the race. Since I was peeing every 5 minutes, I took some salt stick capsules. By race start I was ok.

SWIM

The swim was a 750 meter out-and back rectangle with a beach run start. From watching the earlier waves, I learned that instead of entering the water straight ahead, it was best to make a hard left and run up the beach about 15 meters to get a better “line”. Those athletes that did this had a good 15 to 20 meters on those who didn’t by the time they rounded the first buoy. So I chose to do this. Once again I lined up in the very front of my wave, and most of the guys with me also chose to make the hard left. I was about the fourth or fifth in my wave to hit the water. Since it was a sprint race and only 750 meters, I had to swim pretty hard, but I made a tactical decision not to take the lead. Instead, I drafted off the first three guys who were right in front of me. I did this around the first and second buoys. By this time, we had caught the wave ahead of us and it got very crowded and we were on our own. When I exited the water I figured I was about fourth in my wave. In fact, I had swum a quick 8:52. 2nd in my age group, and 15th fastest swim overall.

T1

I continue to struggle with the first transition. running up the beach I was spent! When I got to my bike, I was out of breath and was getting light-headed. This hapened several times last season. I had to sit down to take off my wetsuit, figuring that would help me recover. It was a slow process, and I put on socks, too! I must get a pair of cycling shoes that I can wear barefoot if I am going to wint the USAT Age Group National Spring Championships. Shoes, helmet and glasses on, I “trotted” out of transistion. It was a long run out and I still had not recovered yet. An abysmal 2:51 T1!

BIKE

Siphiwe with Jack Kane Custom Racing Bicycle

Though I helped transport 81 bicycles to the race, ironically I couldn’t bring my own bike! Fortunately, Zane let me race on his custom Jack Kane tri-bike, a very light, very fast bicycle with deep set wheels. Zane made a few adjustments to the seat and aerobars and I was good to go!

I rode the bike course on Friday and discovered the rough road conditions as well as the infamous “hill” everyone was talking about – an 800 ft climb over 2 miles with an 18% grade.

The bike is my weakest leg, but the one I enjoy most. Once out of transition, I found my groove and felt good. I was passing a lot of people and only a few people passed me in the first miles before the hill. Once we reached the hill, I, like all the rest, shifted to the lowest gear, and began my slog uphill. Only, I wasn’t slogging. I’m pretty muscular and strong yet lightweight (140 lbs), and with this super light Jack Kane bicycle, I was a hill monster. I was passing heaps of people now. I managed 11.1 mph on the first mile uphill and 9.7 on the second mile uphill. Zane said that was pretty good for an 18% grade. The descent was the longest and fastest I have ever done, and I reached a max speed of 41.2 mph! And, I didn’t brake! I finished the 17 mile bike in 53:39, 15th in my age group and 130th overall.

T2

I came out of my shoes and then dismounted entering T2. I already had my race belt on so all I had to do was run through the long transition, rack the bike, remove helmet and glasses, slip on shoes, and go. Which I did. I was out of T2 in 1:18, 2nd fastest in my age group and 13th fastest overall.

 RUN

My goal was to run a 6:00 mile pace. I was happy to have some warm weather to run in and a flat course. I ran the first mile in 6:13. Not bad, but I knew I didn’t have much in the tank post Ironman, post Swimming Nationals, post driving cross country and not recovering/training properly. My second mile was 6:20. At this point in the run, I was leap-frogging with Sarah Schmidt whose bike I transported from Denver. Everytime I would catch her, she would speed up. Finally I passed her and thought I had dropped her, but no! Somehow whe caught and passed me. This went on for the second and third mile. The third mile I ran in 6:28. A tough competitor, Sarah took off towards the finish and crossed the line before me, but I had a faster run split With about a mile left, I also managed to catch up to teammate Diane, who started in the wave before me. She was having a great race (she beat me on the bike!) and I shouted out to her as I passed her on the run. Diane managed to finish 5th in her age group.

I finished the 13.4 mile run in 21:50, averaging 6:20 per mile. That was faster than any of my races last year, so I was satisfied. I had the 4th fastest run in my age group and 27th fastest run overall.

My final time of 1:28:28 was 8th fastest in the M40-44 age group and tied for 64th fastest overall. I was happy with this.

POST-RACE

After the race I went to the trailer to help load bikes and then a few hours later I went back to the VIP tent and watched the entire Men’s Elite race. The crowd in San Diego was weak compared to ITU crowds around the world, but I was able to get up close to the athletes. I got to talk with Jonathan Brownlee and Matt Chrabot. I really thought it was going to be Matt’s race, but it didn’t work out for him. It was a great race however, and a thrill to see Olympians.

The bikes unloaded and racked

I’ve been asked a few times what it means to be part of the Endurance Films Racing Team. I detect skepticism about the “team” part. I can attest the sense of “team” is real and it has become increasingly important and valuable to me.

We are a pretty diverse group but representative of Age Groupers. We are spread out across the country from coast to coast; we range in age from early 20′s to late 50′s; we are single, married, with with/without kid; we are entrepreneurs, elite triathletes, fitness professionals, educators, long-haul truckers, weather forecasters, and financial gurus. Some have coaches; some are coaches. We each have unique strengths, experience, and knowledge. What we have in common is that we are open, honest, dedicated, reliable, hard working, and we want to share our love of the sport.

On the weekend of USAT Nationals last August, we became a team, the inaugural team, and we have grown together since. We’ve lost a few members who decided triathlon or the team was not for them. Among those who remain, we’ve recognized the benefits of the team including many intangibles we could not have predicted. Social networking has made much of this possible.

Let me give you a few examples. It seems nearly every day Nick and Laura post their morning workouts on Facebook by 5 am. In a sport that is so individual and solitary, I find it very motivating to know that they are getting up and out there and hitting it hard just like me. When I found out I made Team USA, I had a long conversation with Team USA veteran and entrepreneur Scott about ideas for fundraising and getting myself to New Zealand without bankrupting the family. Diane is great source of support because she understands the challenges of working and training while being a mom. Sip is relative newcomer to the sport but his Ironman South Africa trip with his family showed that you can dream big, incorporate your family, and make it happen!! Liz is a young up-and-coming phenom and her race reports articulate what it means to race with strategy and to dig deep! Casey has great potential as a pro and I’m excited to see what the season holds for him this year.

There is a lot of email, Facebooking, and texting going on behind the scenes. We encourage, congratulate, provide input, and commiserate. I derive a real energy from being a part of the team and being swept up in our collective race season. When I race, I feel accountable to my teammates, my sponsors (Endurance Films and Solar Connexion) and my coach, and that gives me an extra edge. Then when things come together, it feels great to see my accomplishment highlighted in the Endurance Films newsletter too! Again, while triathlon is an individual sport, the benefit of team (or club or whatever!) membership cannot be underestimated.

Danny and Eric of Endurance Films have done a great job launching and managing the team. They quickly identified our niches enabling each of us to contribute in some way whether it is Nick managing the race calendar and results, Laura providing photos of our sponsor products in action, or me doing some team blogging. And yes, lest I forget, we get a lot of gear and DVDs too!

Endurance Films is taking applications for spots on the team. Those who apply should be prepared to share openly about the ups and down of the triathlon lifestyle through blogging and social media. It’s vitally important to be comfortable doing so. There are not a lot of demands on team members, but they need to be willing step up when asked. It’s the old “you get out what you put in” kind of thing. EFRT members are ambassadors of the sport.

Even if the EFRT is not for you, I’d encourage you to seek out a club or team, or create an informal one using the power of social networking tools! I am affiliated with a group of triathletes from the nearby city of Roanoke. It is a ton of fun to keep up with them all online then meet up at local races. It’s quite a group of characters!! It’s that sense of connectedness that makes the sport so much fun for me.

I can’t wait for USAT Nationals when the Endurance Films Racing Team will again assemble,  but this time with a year of history behind us! Thanks to Endurance Films and my teammates who have made my triathlon journey so much sweeter!

This was a breakthrough race for me, a home run. I hit significant PRs on the bike and run resulting in 1:13:03 race — a 5:33 improvement over last year’s time (2:21 off last year’s run and 4:18 off the bike). That was more than enough for the overall female WIN! My first ever!

Simply said, things came together in a way that exceeded my expectations. I am still shocked by how this race unfolded.

I had the fastest bike split, fastest T1, and second fastest run among the women. Here are my times and rankings compared to the women and the men in the race (Full results here):

• Swim (750m) – 00:15:16 (20/120 among women; 80/215 among men)
• T1 – 00:01:23 (1/120)
• Bike (20k) – 00:34:36 (1/120; 16/215)
• T2 – 00:00:56 (6/120)
• Run (5k)– 00:20:53 (2/120; 19/215)
• Total – 01:13:03 (1/120; 20/215)

Now for the back story, for those who care to continue!

Pre-race

This is essentially our “home town” open water swim triathlon so it’s a really welcoming and supportive atmosphere where I get to catch up with all the local characters. This would include race organizer Mike Morris, who I met at this venue a year ago and who was the guy who talked me into Nationals! I’ll always be grateful to him and for that bit of serendipity.

I also caught up with Betsy Henderson who was the Grand Master champion at Sprint Nationals last year. I first met her at this race two years ago when I was a newbie and I was blown away by her performance and state of fitness. She beat me soundly then, and narrowly last year. This year she flat out said, “It’s your year to take it, Cortney.” That brief exchange was deeply meaningful and a valued affirmation from a triathlete who I very much respect.

The first race of the season is tough for anyone, and certainly for me. After a pretty successful season last year and a solid winter of training (minus the 6-week run layoff) I couldn’t help but feel some pressure that left me wondering if I still had “it”. You know, that ability to dig and be tough and really race!

With about an hour to go till the race start, I withdrew from the social scene seeking some quiet solitude. Coach Jim had the right words ready for me and then he took me through a swim warmup to get me prepped.

Swim

Is there ANYTHING quite like that feeling when you hear “ten seconds”? I think not. I took a deep breath and at the sound of the horn, exploded into the water.

I had positioned myself at the front of the pack for the first time ever, not wanting to have to pick through people at the start. The plan was to hold back for the first 250 but dig in after that. I settled in quickly and found my space. I reminded myself to reach and roll and to keep high elbows and not resort to “scrappy swimming.” I found myself a little wide after the first turn buoy and never got into a good position to catch a draft off anyone. We were too spread out and it didn’t seem worth it to hunt someone down. Despite feeling generally solid and aggressive on the swim, I was about 35 seconds slower than the previous year. One thing’s for sure, I’m always glad to get the swim done to move to my favorite events and so I love the sprint up to the transition area.

T1

The wetsuit gods were smiling and it was a smooth “extraction”. I threw on the glasses and helmet, ran the bike up the hill (passing people), and did my usual step-over mount, with my shoes pre-clipped in and the left one tied up, ready for my foot. Best T1 of the women!! Woohoo!

Bike

My Garmin data has me at 22.2 mph over 12.66 miles. It’s a somewhat twisty course, not closed to traffic, and one section heads out to a busy boat landing. On two occasions I saw trucks up ahead hemmed in by bikes fore and aft. Right or wrong, I made the decision to pass these vehicles on the left, the only option that I felt I had. I know there is a rule about not crossing the yellow line, and I may have, but what does a person do in that situation? I knew I was taking a chance, but that’s what racing is all about.

I passed a LOT of people on the bike! Man, I just LOVE the thrill of the hunt! The whole ride was basically just one big pass for me and no one passed me. Any time I hit a downhill, I said out loud to myself, “Free Speed!!” and squeezed everything I could out of it. I never let up, and I kept my cadence from creeping up too high as is my tendency. I never ran out of gears either thanks to my new cassette.

On the last mile and a half I had a friendly passing duel with my friend Stacey Ballowe, also from Blacksburg. I edged him out on the final uphill. All part of the fun!

In a sprint I give no thought to “saving” anything. It’s all-out effort, hinging on faith that the training will have left me with enough leg to get through the finish strong. My average HR on the bike was 167 as compared to 169 on the run. Up until now, my bike HR has been significantly lower than on the run, so this is good news that my biking quality is catching up to my run quality.

In case you were wondering, nope, no aero helmet. But I did break out the nice Giro Ionis helmet that Steve Hetherington (my bike guru from Just the Right Gear) had passed along to me. So I was on his old bike and in his helmet and with the new wheels. A winning combo! Oh, and another big first…I finally gave up my glasses-mounted mirror for racing. The time had come! My last remaining piece of original equipment from my first race is my bike shoes. Three years of sweaty bare feet in those…you get the picture.

T2

6th ranked T2. I blame the socks!

Run

This was my best 5K EVER (Garmin Data here), in a triathlon or road race, my first sub-21 minute one, done at a 6:43 pace. Splits were 7:11, 6:53, and 6:19. 6:19!!! In the last month of running, I tapped into some kind of newly discovered wellspring of speed that I could hardly contain. I chalked it up to the 6 weeks off running that left me doubly hungry. I am also racing leaner than I was at the end of last season, and I know now I want to maintain that. I stayed relaxed and pushed to run what I thought I could sustain for a 5k, leaving a little for a final kick.

Like last year, I met up with Mike Morris on the run, but this year there was no time for a photo-op. I kept on accelerating all the way to through the finish chute.

I didn’t tell Coach Jim or ANYONE but I had a secret goal of a sub 7:00 paced tri 5K this year, I just didn’t think it would happen at this first race and certainly not that far sub 7:00.  It felt awesome!

Finish

Coming through the finish I saw 1:25 on the clock, not recalling that I’d started 12 minutes off clock time in the fourth wave of swimmers. Betsy asked me my time so I said 1:25:something and she said no way. I had no idea. I didn’t need results to tell me I had run a great race, surpassing my own expectations, and I was positively giddy. Results were posted and I saw a few females on the list and figured my name would show up on the next sheet. It didn’t really matter, I was content. Some time later my friend Tanya looked me in the eye and said, “You WON.” “Won what?” “WON it…the whole thing.”

My next closest competitor, friend and teammate Crystal, was 1:20 back, and everyone else was 4:30 or more back from me.

That was a moment of glorious shock I hope never to forget. It was completely unexpected and not something that I even thought was within my realm of possibility. So cool!! Natascha Badmann won IM South Africa last month at age 45. Maybe at 45 I am just hitting my stride too!

Thanks, Coach Jim!!

Coach Jim and the girls…the boys had vanished!

Post-Race Fun

After the awards ceremony, and flying high on adrenaline, I went on a 20-mile bike ride (Garmin data here) with Mark Taylor and Mark Long who are both training for the Kinetic Half IM next weekend. It was meant to be an easy ride but I was so jacked up that I couldn’t help throwing in some surges. Mark T. later wrote that I “still did not want to let off on the gas.” I felt like I could have gone forever, except for the fact that I was suddenly ravenous and ready for copious amounts of solid food!

After the bike ride I met up with my family back at our State Park Cabin for some R+R (and food and yes, beer!). The boys’ good friend Davis was along and it was nice to shift gears to just playing with them. (more on that…) I wrapped up the weekend with a 90 minute sunrise kayak trip from the cabin to the site of the race swim and back, enjoying my breakfast afloat! Then it was back home to unpack, do laundry, and get back to reality. No resting on the laurels, it’s back to the gym Monday morning and on the bike Monday afternoon.

The kid flotilla – kayak, blow-up boat, alligator! No wetsuits for them!

Final thoughts

I said in my last blog post that I race because “I love the speed, the search for flow, the need for mental and physical toughness, the solitude, and the suffering.” With this race I found the whole package and then some. That surely doesn’t happen very often so I will treasure this experience.

This was an expectation-busting race that reminded me not to think in terms of limits, only possibilities! It left me motivated and fired up –

Thank you!

Many thanks to my family who make this entire venture possible and who provided the great after-party at the lake cabin! The sport would not be half the fun it is without great friends and teammates to share it with. I am deeply grateful to:

The Endurance Films Racing Team and our sponsors Training Peaks, Champion System, Eco Bottles, Jack Kane Custom Racing Bicycles, and Sweat Vac.
Coach Jim of One-on-One Endurance, who has seen me through thick and thin for three years now.
Kurt Weidner, for guidance and accountability on strength and fueling.
Bryan Walsh of Solar Connexion for sponsoring my race season and feeding the “need for speed”

After almost three years in the sport, my excitement and gratitude for it continues to grow. Part of that has to do with fighting through another pre-season injury and just being glad to be able to enjoy all three sports again. I’ve been running for a month, and this week I noted that my hip and glute were really off my radar, a sure sign that things are normalizing. The picture to the left was after today’s short and quick brick. I was SO happy to be feeling good and strong and ready! I’d found the tri-top stashed in my closet this morning, and put it on for the first time in ages, remembering that I wore it at my first ever race. That got me thinking back, as well as forward, as I head into season three!

This triathlon “thing” started for me in 2009 when I did one “just” to try it out and see if I liked it. I started working with Coach Jim nine weeks before the novice-only race at Lake Norman in North Carolina. I was coming off of an injury (yes, even then) and pretty much got the accelerated course in swim and bike; I had about a year’s running experience at that point. Well, clearly I loved it, and I set a goal of racing five events in the Virginia Triathlon Series the following year.

2009 – Lake Norman

My first full season in 2010 was really to learn the ropes, get some experience, and have fun. I did five events – three sprints and two Olympics. They were all open-water swims and the big accomplishment was moving up to the Olympic distance. That swim distance seemed very scary, and I still have a healthy respect for it! I had a successful year and set a goal for 2011 to race smarter and faster and perhaps improve my ranking in VTS and in USAT.

2010 – Luray International

In 2011 I did nine races including 6 sprints, 2 Olympics, and a half Ironman; that included a double-race weekend at Luray. Part-way through the season I signed up for Nationals which led to the opportunity to be part of the Endurance Films Racing Team. The 2011 season was about committing to the sport and taking chances. Doing a half IM, competing at Nationals, applying for the EFRT — make no mistake, those were pretty bold moves for me.

2011 – Patriots Half

Looking ahead, I’d say 2012 is geared toward adventure and self-discovery. Adventure will naturally come with new-to-me races on the schedule, a return trip to Nationals (signed up for the double – sprint and Olympic), and the Team USA spot to ITU Worlds in New Zealand. This year, I want to learn how to get even more out of this body and this engine.

Over and above all of it though, I just want to continue enjoying the sport and the unbelievable feelings of “giddiness” that result from the training and racing. In a lot of ways, it still feels really fresh and new to me, and maybe that is the essence of what draws us to the sport. It is an endless source of challenge, reward, and yes, frustration too. But in a world that can become much too steady-state, it’s those ups and downs that make life interesting.

I love the speed, the search for flow, the need for mental and physical toughness, the solitude, and the suffering.

I can’t control who shows up on race day or what might come my way, but I can sure as heck remember why I am there. And none of my reasons can be measured, timed, or ranked.

Here’s to a season of adventure and self-discovery!

So here I was at the starting line of a biathlon, my first one ever, as a way to kick off my triathlon season. For the last 3 years the bane of my triathlon existence has been the run, it was the one piece of racing that I could not figure out. I was always told I rode too hard and that if I slowed down on my bike I would be able to run faster. The problem was that I wasn’t that far off from my stand alone pace in races, I just was a painfully slow runner. So me ever standing on the starting lines of a Du, was a long shot. But after a winter of putting in almost 500 miles on the run I thought I was ready.

It was a bit chilly in the morning so I wasn’t sure what I should wear. I was going back and forth between short and long sleeves, and I finally decided that I would have enough time to warm up on the first run so I went with the short sleeves and gloves to keep my hands warm. I ran a quick warm up with Eric and Jen it was off to the start.

First run 2.5 Miles
I started off in the front like I have all winter because I have a new found confidence in my running ability. The gun goes off and there I was running stride for stride with pro-triathlete Paul Fritzche, and it lasts for all of about 3 seconds. He soon started to pull away and although I could still see the pace car, I knew I wouldn’t be anywhere near Paul until after we both finish. I ran with another local seasoned triathlete for the next mile, but I couldn’t sustain his pace for too long and I dropped back, as I looked behind me I couldn’t believe how far the main pack was behind us, I got passed by a few more runner types, but I figured I would be able to pick some of them off on the bike so I just let them go. Coming into transition I was happy with my place but I figured it was time to make my move.
Time: 14:38 (5:51/mile pace)

Bike 10 Miles
I was able to pick up a place or two with a quick transition and then I got on my bike, OK here we go my bread and butter. I push down on the pedals and shit my bike isn’t moving, I know it’s windy out, but It shouldn’t be so hard to get moving. I’m pushing and I’m hardly going 17mph on the flats, and the first part of the ride is all uphill, this isn’t looking good. I suck it up and just start to suffer, I keep looking back to see if anyone is coming to pass but no one in sight. I keep thinking that maybe I rode too hard the day before, or maybe it was the 5:51 pace that I had no idea I just ran. About 2 miles in I can still see the pack of the as the top ten are about 10 secs apart each and I was probably in 15th, here’s where my legs wake up, but while I was able to gap the rest of the field behind me I’m not sure I picked up anything on the guys out in front. We came back down into transition and I could still see them all so it was time for the moment of truth.
27:28 (21.84MPH)

Run 2 2.5 Miles
I’ve mastered the flying dismount so I came into T2 and immediately off the bike and into my running shoes, once again in transition I picked up a place or two as I ran by guys who just had gotten off their bikes. Starting the run, boy did it hurt. I don’t think my legs have ever felt that way, but I kept on pushing. About 1/2 mile in I made my first pass, and then another one another 1/4 mile down the road. I’m not used to passing people on the run, especially in multi sport events, boy what a feeling. About 1.5 Miles into the run a guy passes me but he wasn’t really sweating and wasn’t breathing all that hard, I found out later he was a part of a relay which explains why he looked as if he was running with a fresh pair of legs. I could see the rest of the top 10 but I was unable to catch up.
15:18 (6:07/mile pace)
Total: 58:24

My original goal was to break an hour which I did, taking 2nd in my age group in the process. I also placed 12/253 finishers in a highly competitive race. Next I’m off to the Desoto Triple-T in 3 weeks can’t wait!

Word was circulating that a storm was coming in to Port Elizabeth and that there would be some heavy wind. I heard the howls as I fell asleep. Somehow I managed to sleep about 8 hours before the race and woke up at 4:00 am. My long training days taught me that I don’t like to start on an empty stomach. I need real food. So my wife made me a spinach omlette with a 3 oz piece of grilled salmon, some oatmeal and some mixed fresh fruit.

It was raining when We left the chalet at 4:45 am. Transition opened at 5:00 am and they closed the road at that time too, so we had to get there before then. Our chalet at the Pine Lodge Resort is actually on the bike and run course and less than 10 minutes from the race start/finish. Once there, I went to check my transition bags, fill my water bottles, put air in my tires . . . all in a a light rain. At 6:45 am, wetsuit, cap and goggles on, I was ready to go. I was surprisingly a lot less nervous than I am for other races, probably because I knew it would be a long day and was more like an adventure than a race.

THE SWIM

Since it was a mass start, my plan was to start at the front, swim moderate and try to hang with some of the pros. I had been feeling great at my swim training sessions at this same beach the last few days, and my 28:44 easy one loop swim a few days before gave me confidence that I could swim under one hour pretty easily.

The pros were allowed to start in the water about 15 yards ahead, and I was in the very front row of the age groupers. When the gun went off, I ran moderately, navigated the waves well, and started swimming. I had caught some of the slower female pros by the first buoy at 300 meters and settled into my stroke. At this point, I kept saying to myself, “Man, this is awesome!” I didn’t feel like I was racing, I felt like I was “experiencing”. I swam in a pack of about 50 swimmers during the first loop, and stroke for stroke with a female green-cap (the pros had green caps, age groupers had orange). I just kept telling myself, “Stay with her and have fun.” And I did.

 It was still pretty crowded at the first turn at the far end, but I was happy that I managed to swim a straight line and knew I wasn’t very far behind the leaders. I could just barely see them. Coming to the end of the first loop, I had not expended myself and knew I would still be good for the second loop. Coming up to the beach I heard the announcer say, “And here comes our first age groupers” so I knew I was doing well. My legs were a little heavy running on the beach, but the massive crowd was energizing. I rounded the corner and headed back into the water for my second loop. I had to ease back the first 300 meters to the first buoy so as to stay within myself and get back to my rhythm. Then, something happened. On the 700 meter stretch to the far buoy, all of a sudden the current picked up (the wrong way) and big waves started rolling in. I was bobbing like a cork. The swim pack had thinned out so at this point, I was swimming by myself. No one near me for at least 15 to 20 yards. Sighting a straight line was up to me now. And with the waves tossing me about, it wasn’t easy to see 5 feet in front on me. This didn’t discourage me, however. I grew up swimming in every kind of pool, lake, and ocean, and spent two summers surfing in California. For me, this added to the fun, and I knew that relative to the competition, this was an advantage for me being such a strong swimmer and comfortable in wavey conditions. So I pressed on happy as can be, using a construction crane at the far end of the bayfor sighting. By the time I got to the far buoy, I only saw a few swimmers and wondered what had happend. Here, the waves were at their worst. It was ridiculous, going up and down! I rounded the buoy and headed for home feeling great, knowing I was having a good swim, and amazed that the swim was almost over already! There is a pier at the swim start/finish and there is about 300 meters left once you get to the pier. I had some trouble sighting to get there, but I managed. Around the last buoy, all of a sudden I saw a whole heap of swimmers out of nowhere. Apparently, we had all taken different “lines” but were coming back together heading into the beach. I came up out of the water and ran into transition totally satisfied and totally focused.

Siphiwe out of the water in 41st place.

I did not check my swim split but learned after the race that I was 1:06:30 ….Ouch! Those currents and waves made me about 10 minutes slower than I had hoped, but so was everyone else. I was 41st overall, and 4th in my age group at that point. I was 32:29 for the first loop and 34:01 for the second loop (with the waves and current), so it was a well paced swim and exactly what my race plan called for. Of the male pro swimmers that finished, only four swam under one hour, with most between 1:00 and 1:05. Of the female pros, only two swm faster than I did. Six time world Ironman Champion Natascha Badman, winner of the woman’s race, in her post-race interview, described the swim as “cruel” and which made her feel as if she had never trained.

T1

I took my time in T1 to make sure I had everything I needed. No sense rushing through and getting on the bike for six hours missing something. The volunteers in the changing tent were awesome. She stripped my wetsuit, emptied my bag and laid out my stuff, and handed me my things in perfect order without me saying a word! My biggest decision was how much clothing to wear since the weather conditions were unsteady. I opted for both my leg and arm warmers and my EFRT long sleeve jersey and gloves. I stuffed two 1st Endurance EFS Tart Lemon-Lime single packets and about twelve Gatorade G Series Fit 01 Prime Pre Workout Energy Bites into the back pockets of my jersey, along with 5 Gu Pineapple gels in my carry box. My plan was to mix and drink one packet in my Profile Design Aerodrink Bottle, drink another water bottle, eat four G Series 01 Bites, and two gels for each of three loops. I like the G Series 01 Bites because I need solid food on the bike and I can eat and digest them all day easily without any gastrointestinal issues. Helmet, glasses, and race belt on, I headed out of T1 7:01 later. I went from 41 to 61 in those seven minutes. Wow!

THE BIKE

Having rode the bike loop once already, I knew the uphill sections and that the front half of the course was much harder than the back half. What I did not know was the wind. From T1 and the start of the bike loop through the turnaround (15.5 miles), there was a brutal headwind that reached up to 35 mph! In the first nine miles, there is 601 feet of elevation into that wind.  On the first loop, I managed 13.1 mph for those first nine miles into the wind and 22.3 mph from the turnaround to finish the loop in 185th place. On the second loop, I averaged 12.3 mph for the first nine miles and 21.6 for the back half to finish the loop in 219th place. On the third loop, I averaged 10.0 mph on the first nine miles and 20.9 for the back half to finish the bike in 298th place.

For me, the brutal wind made me stay focused. I had to stay in the present moment for the entire bike in order to avoid making mistakes like working to hard, getting blown of the road, forgetting nutrition, monitoring my legs, etc. Although I was not happy about the wind, I did not get discouraged. Instead, it was like, “Are you kidding me? An Ironman and this to boot?!” I embraced the extra challenge, knowing that everyone else was facing it too. The difference was going to be the mental attitude. I could curse the wind and suffer the whole way with a negative attitude, or I could enjoy the challenge. And thats what I did. I knew once I got to the trunaround, it was smooth, sailing, litterally! I think I stayed within myself on the first loop. The first three hours went by kinda quickly without me feeling sore in the saddle. I was following my nutrition plan and I was just over two hours for the first loop, not far behind my race goal of two hours per loop for a six hour bike split. Unfortunetely, the wind kept picking up. It was a good choice to put on the long sleeve jersy over the arm warmers. I was perfectly dressed, not too cold, not too warm. Just right!

At the turnaround I started checking to see where Hanson and Wonga and some of the other TriBlackAletes were. I expected them to catch me and pass me at some point, but after the first loop, I noticed I had a good ten to fifteen minutes on the next TriBlackAlete. During the second loop, I slogged up the hill like everyone else in 1st gear, and made sure to take mmy nutrition which was pretty easy. Before the first aid station I would dump my EFS mix into my Aerodrink, then grab a bottle of water at the aid station and speed fill my Aerodrink. At each aid station, I would just grab water or powerade and refill on the fly!

Filling my Aerodrink bottle on the bike

After the 2nd loop, I still had not seen Hanson or Wonga, and no other TriBlackAlete had passed me, so I started thinking that I could be the first Black athlete to cross the finish line which is a pretty big deal for an Ironman race in Africa. That gave me some motivation. By the 3rd loop, the wind had become downright awful, and I as well as everyone slowed down. I saw some age groupers on their first or second loop walking their bikes up the hill. All the pros commented on the wind after the race, with Diana Reisler saying that it was “the hardest cycling of my life.”

At the end of each loop I was able to see my family, which gave me such a good feeling. By the end of the third loop, I definitely felt my legs, especially my quads which I used more than usual. Before the race, I just didn’t know what to expect on the bike, especially since my three 100+ mile training rides were all done on the trainer. I did not get uncomfortable like I usually do and I enjoyed being a part of all these people out there on the course “doing it”. I finished the bike

T2

When I came into T2 I had a little trouble, dismounting at the first line about 15 yards from the actual dismount. People were shouting at me and I got confused, tried to get back on the bike and ride, then fell at the dismount. It was quite funny and Im glad my family didnt get it on video! My Newton Distance running shoes on, I still had to make a tactical decision. Though the sun was out, it wasnt hot, and the wind brough a slight chill. I knew i’d be running after sunset, too, but i didnt want to overheat on the first run loop. My delimna: do i keep the long sleeve jersey? Ultimately I decided to ditch the jersey and leg warmers and run with my arm warmers. I left T2 in 3:02, the 94th fasted T2 split and in 288th position overall.

THE RUN

Ah, the run! I’ve read and heard so much about the run, and here I was, starting my first ever marathon. I told myself that a four hour marathon was reasonable, but I was really hoping to run about 3:40 or so. I usually run very well off the bike, especially since I started training with the powercranks. As I ran out of T2, however, I knew this wasn’t going to be a normal day. I ran the first two miles right on the edge of cramps on my inner thighs, no doubt from having to use them so much on the windy bike.  I ran the first mile in 7:13, 7:33, 7:43 and 7:54 for the first four miles. Then I hit some hill and wind and slowed a little. However, I was feeling pretty good and having a great race. From mile six through  twelve I ran between 7:49 and 8:33.  For the next four miles I ran right at 9:00… In training, the furthest I ever ran was 19 miles. At mile 17, I hit the proverbial wall. It happened quick, and fast, and I felt all the energy leave me like a scorned woman. For the first time I had to walk, screaming fans cheering me on be damned! For the first time in the race, an ounce of doubt crept in. Fortunately, I knew that I could overcome this if I didn’t panic. So while walking I started to consume everything I could get my hands on: Coke, Powerade, bananas, sandwishes, Powerbars … I just grabbed whatever the aid station handed out and shoved it into my mouth. I started running again but that lasted about 15 secodns. Not ready yet. That 17th mile took me 11:16.  The next four miles were 10:29, 10:55, 10:12,10:12 and 10:48. By this time, the sun was setting, it started raining, I was wet, cold, and had severe chaffing on both latismus dorsi from my trisuit. For fifteen minutes, I was downright miserable. I just managed to keep going and around mile 23 I realized I could make it under twelve hours if I could run a nine minute mile pace. It was then that I found the last piece of strength and determination that people always talk about, and I ran 8:47, 8:53 and 8:51 to the finish.  My run split was 4:00:36, 183rd fastes run overall, 28th fastest split in my age group.

THE FINISH

I came under the pagoda and onto the red carpet with thousands of crazy spectators, feeling relieved. I had done it. I was seconds away from being pronounced an Ironman. Not only had I done it, I executed a race plan built on a training plan that was over six months in the making. For me, it was the self satisfaction of doing damn near exactly what I said I would do. With the finish line in sight, I saw my sister, but I didn’t see my wife. I ran across in 11:59:14 and I heard, “Siphiwe Baleka, you are an Ironman.” I clenched my fist in the air and looked up the the sky and affirmed myself! Once across the line, a volunteer helped me move forward several feet and then I finally saw Chadonicka holding TaNihisi, and collapsed in her arms. She was so proud of me despite her disappointment of not being able to hand me our son to cross the finish line with. Nevertheless, she knew what it took for me, for us, to do this, and that moment with her was priceless!

"Siphiwe Baleka, You Are An Ironman!"

POST-FINISH

My condition post-finish deteriorated rapidly. It was cold and I was cold, and I now realized how hurt my ankles were. I was shivering and could barely walk, and Chadonicka had to hold me up as I moved from one tent to the next to the next doing all the post Ironman stuff you have to do. I got a quick massage, put on a jacket, sat down to warm up as Chadonicka, and now my sister, went to get me some coffee. It was the greatest hurt I ever felt.

For more about Siphiwe and the entire Endurance Films Racing Team, visit http://endurancefilms.com/racingteam/

Greetings to my EFRT Teammates and blog readers.

 Well, I’m back home from South Africa. Actually, I’m in a rental car heading from Muncie to O’Hare airport in Chicago to drop off the car and then drive back home. Then I will be officially finished with the Ironman South Africa and US Masters Swimming Spring Nationals three week mega trip.

 I really wanted to do more blogging throughout the entire experience, but I was so overwhelmed and lacked internet access, so I just wasn’t able to do it. The logistics of traveling with seven people, which became ten when my sister, father and step-mother arrived, fifteen pieces of luggage, a stroller and a bike kept me on my toes. But ahhhhhhh, we did it!

 So let me get to the story!

Emmanuel Baleka at beach on typical day in Port Elizabeth

Pre-Race

Triangle Sports Official Shop of Ironman South Africa

All the pre-race stuff and preparation for my first Ironman was a little intimidating. After getting settled into our resort chalet (a two room 8 sleeper for us and a 4 sleeper for my father and step mother both with kitchens, three bathrooms and two car ports), the first order of business was getting my bike built up. Dale, a staff member at Pine Lodge Resorts, told me that Triangle Sports was the official race shop and said I should head over there. So first thing in the morning I drove over there. The first guy I talked to ( a young white guy) told me there was absolutely no way they could build my bike. He said they were just too busy already and told me to try another place called Action Cycles. I was surprised, seeing how it was still another 11 days or so before the race. I mean, it wasn’t like I showed up on the Friday before the race!

 Anyway, right then a young black guy about my height and build came over to me and we started talking. He told me his name was Hanson. Well, since they couldn’t build my bike, I asked Hanson if they could at least fix the zipper on my wetsuit which I discovered just this morning was off track. Hanson said no problem, and while he worked on my wetsuit, Kenneth, the mechanic in the back came out and said he would build my bike right then if I would bring it in the back. Sweet! A break for me, finally!

Mzwimanene “Hanson” Singaphi & Siphiwe Baleka

As Kenneth worked on my bike, I spoke with Hanson. He told me this was going to be his 7th Ironman and that he was part of the South African Development Team. Mzwimanene “Hanson” Singaphi was just the “TriBlackAlete” I was hoping to meet in South Africa. He was very friendly and liked the fact that we both rode Quintanna Roo Lucero!

My bike built up, I was ready to leave, when one of Hanson’s fellow TriBlackAletes showed up. He introduced me to Wonga Mfula, another extremely friendly guy, who invited me to a group ride the following morning. They were going to do one loop of the three loop race course. So obviously I was WAY thrilled. It seemed as if things were just falling into my lap now. I was going on my first ever group ride with some of the best black South African triathletes! Man was this awesome.

 I was happy to get a preview of the bike course and the group ride went very well except for the moment when we came to a stop and I couldn’t get out of my toe clips and I fell over. The guys laughed and hooted, “Welcome to Africa!” I played it off well, but had to sit down for a minute because I got light headed and felt like I was gonna pass out! I was ok though, and we finished the loop. All along the way, Wonga gave me tips and advice about each section of the course, where to attack, where to hold back, what to expect, etc. These guys knew the course like the back of their hand and I was grateful for their help. They purposely dropped me on the Marine Drive section, though, just to let me know how good they were, but turned around and cycled back to me so we could all finish together. All in all, it was a great day for me.

 It was not, however, a great day for my wife. Though I recovered (mostly) from my feverish ache from the plane ride, my wife had not. In fact, she got worse. Finally I took her to the hospital to find out she had a bad case of tonsillitis! Youch! The doctor, an Ironman himself (is everyone is this town an Ironman?!), gave her a prescription and a shot in the rump. To be on the safe side, I asked the doc to check me out, too. Sure enough, I also had a case of tonsilitis, though not as severe. The doc gave me a different prescription for a one-off treatment. I drink the medicine one time and about 48 hours I’m cured. He said this would not interfere at all with my Ironman taper or race.

Getting close to a lion at Addo National Elephant Park

I still had to get to mandatory pre-race meetings, figure out how to carry my nutrition on the bike, pack my transition bags, and figure out race day transportation and logistics for the family. I had several days to do this, but I also had to take care of my family, too. This meant making the trip to South Africa more than just about the Ironman race. So I had planned to use a few days before the race to do some family activities. We went to King’s Beach, Bay World Museum, Kragga Kamma Game Park, and Addo National Elephant Park. At Kragga Kamma Game Park, we got our first glimpse of the African Wild. Driving our own rental car we saw warthogs, antelope, ostrich, zebras, springbok, nyala, wildebeast, impala, vervet monkeys, and my favorite, giraffe. At Addo National Elephant Park we saw all that as well as lions and elephants, which were less than five feet from the car! Scary!

Chadonicak, TaNihisi and the Elephant

Our best adventure, however, was the Calabash Tour. “Nelson”, our witty tour guide, drove us through all the neighborhoods of Port Elizabeth, from the very rich, to the poorest of “townships”, explaining the history of each. As their program brochure says, “Our operation is a commercial venture with a social agenda, focused on developing the communities we visit and a a dynamic interface that includes local people in the positive benefits of tourism.” Indeed, we went places we would never have seen, and learned and experienced so much in three hours. At one of the townships, we stopped at the Ubunye Art & Craft Centre and bought gifts made be members of the township who would otherwise never see a tourist dollar! The highlight of the tour, however, was our visit to the Charles Duna Primary School in New Brighton, Port Elizabeth. The school has 28 classes and 41 teachers for 1008 students coming from the neighboring squatter camp.Nelson introduced us to Nombulelo Sume, the school principal, who treated us like VIPs and gave us a complete tour of the school and access to all the classes which were in session.We walked freely among the students as she explained the struggles and triumphs of the school. We all nearly cried when she told us how they had no running water (think about flushing toilets), but she emphasized that she and the students were nothing but positive, and indeed, they were. You could see the happiness on their faces, determined to make the most of any opportunity.

Chadonicka with students at Chalres Duna Primary School

 Principal Sume then invited us to tea and traditional bread, and during our snack, they learned of my participation in the Ironman race and that I was a national champion swimmer. Instantly I became a kind of “star” and Principal Sume said it would mean a great deal if I would talk to and encourage her students and that she could not let a star black athlete from the United States leave without making the most of it. I was honored and humbled, and holding my infant son and with my father watching me, I addressed the attentive students, explaining to them what an Ironman was. I told them that I wasn’t much different than them, and that if they practiced everyday, they, too, could do something extraordinary. Speaking to those kids was the most meaningful event of the entire trip to South Africa, and I promised I would race hard for them. They, in turn, promised that come hell or high water, they would get a tv so that they could watch #784! We left with the kids shouting, “7-8-4 . . . 7-8-4!” That was Firday, two days before the race. I was now ready for Ironman South Africa.

My moment

Note: Principal Sume let us know that $250 can get the school a badly needed water tank, a provisional step in their struggle to get adequate pluming. Team Baleka will be purchasing one such tank, but they need more, as well as many other things. If you would like to donate to this worthy cause you can contact:

Calabash Trust

www.calabashtrust.co.za

www.facebook.com/calabashtrust

info@calabashtrust.co.za

+27 (0)41 585 9255

Tell them you want your donation to benefit the Charles Duna Primary School in New Brighton, Port Elizabeth and tell them Siphiwe Baleka #784 sent you!

My next post will be my race report.