Osoyoos Training Weekend

We started our trip to Osoyoos, BC late on Friday evening.  Leaving Vancouver after 6pm on the Friday of a long weekend is not a recipe for success.  The traffic was terrible, it quickly started to rain then got dark.  After a knuckle biting drive we arrived in Osoyoos at midnight, unpacked in less than half an hour and went to bed.  

The SAA group had agreed to meet at 8:30am on Saturday for a ride into Oliver BC and back then up Richter Pass.  Many of the members are doing Challenge Penticton or The Desert Half Ironman and wanted to practice.  The morning stated out overcast and quickly turned into a torrential downpour as we grouped to start the ride.  Of course, we went out anyway.  

View from Hwy 97 at the #6 Road Turn

Ellen thrilled she drove from Merritt BC at 4am for this

Kevin, still in good spirits but very cold a the school in Oliver BC

Me, wet and kinda' smiling?

Tammi, Leslie, Ellen and me waiting to make sure everyone 

gets across the cattle guard safely

Shortly after this last photo, Kevin became so cold he had to be picked up in our SAG wagon to warm up.  None of us had brought the proper clothing for rain or cold.  We all expected hot and dry.  Sorry we brought Vancouver to the Interior.  Most of us rode about 50kms and called it quits.  A couple of die hards went 80kms.  

Post ride recovery trying to get warm in the sun.

Of course, as soon as we finish the ride and clean up...the sun comes out!

Later that afternoon, a group of us headed to Tuc el Nuit Lake in Oliver for a swim.  By this time, it was HOT and DRY so the swim was great.  The water was much warmer than Sandy Hollow in Utah.  Sorry, no photos of the swim.

Back at the condo on Saturday night, 

you would never know the weather was so bad in the morning.

On Sunday, a group of us wanted redemption.  We headed out on the Desert Half Ironman bike course.  Up Richter Pass, over The Rollers, out to the start of the Out and Back then back to Osoyoos the same way.  The weather was hot and dry causing a few sunburns.  No hypothermia out on the ride that day.  The wind was in full effect BOTH WAYS!  Believe it!

Stopping at the top of Richter Pass

Stopping at the end of the Out and Back

Regroup for the ride back to Osoyoos

Grabbing a snack before hitting the headwind 

By the time we all got back to Osoyoos we were spent.  After a shower and a few minutes  of rest, we all met up for a potluck.  Pretty sure we all ate 3x as much as we needed to refuel but that is what training is all about!

Monday morning, Tim and I went for a one hour run then packed the car for the trip home.  

Post Weekend Recovery Time.  

Doesn't everyone deserve a little chocolate milk in a wine glass sometimes.  

 Happy Training!

Training Weekend

Osoyoos here we come!  

After having raced three times this year, I am off for my first training weekend of the season.  Usually, I would be going up to Penticton and Osoyoos feeling less fit and knowing the riding will be challenging.  The riding will still be challenging this year but I feel really read to conquer Richter Pass and The Rollers of the Challenge Penticton course tomorrow.  

Plans are to swim, bike and run include Penticton, Oliver, Osoyoos and Cawston.  The weather is still on the cool side up there which should make for pleasant running and cycling but may be some chilly swimming.

Looking forward to being out on the road with my family and tri club family.

Happy Training!

St. George 70.3 Race Report - Part 2

And we were off...

I confidently had positioned myself at the front of the swimmers in my wave (red caps women 40-44 AG).  Not near the front, AT the front of the group.  Unlike a lot of triathletes, the swim is the only part of the day were I can confidently head out knowing my ability.  I spend most of the bike and run being passed but at least I have the swim.

The water was calm and cold.  Because I had been in the water twice, I knew what to expect.  I felt that it was cold but didn't effect me of during the race.  The flat water made fro easy sighting.  I took a line passing closely on the left side of each buoy.  There was no one to draft for most of the race and I quickly started passing athletes from the waves in front of me.  At no time was the swim crowded and I felt in control.  When I mad the last turn heading for the beach, the swim seemed long to me.  I was not tired but it felt like I had been out there a long time.  Probably because this is the longest race I have done this year.  The skies were clear and the sun was shining but I don't remember having an issue with the sun in my eyes.  

I chose not to wear my watch on the swim and used my Garmin 310XT for the bike and run portions only.  I came out of the water feeling good.  My feet were numb from the cold water but the rest of me was fine.  I was able to get the top of my wetsuit off and pulled it down to my waist as I headed for the wetsuit strippers.  One strong lady, quickly had my suit off and I headed up to my bike.  The whole path from the water, up the boat launch to T1 was covered with carpet which made the run more comfortable.  I would guess it was about 200m from the water to my bike.  

T1 is a bit a of blur.  Sock, sock, shoe, shoe, glasses, gloves, helmet on.  Wetsuit, cap and goggles in the T1 bag for transport to the finish.  I did not want to lose my brand new wetsuit after its first race.  Stuffed 2 Gu Roctaine Gels in each of my side pockets and grabbed my bike for the run out.  I was at the start of the bike lot so there was about 200m of running with my bike before the mount line.  Just as I was exiting T1, volunteers with sunscreen lathered my shoulders and arms.  Yay!  No sunburn.  

The first part of the bike is out and round the back of Sand Hollow.  I wish I had remembered to look at the reservoir and see the swimmers still down there, but I didn't.  There is a climb within the first 5kms of the bike and I was focused on that instead.  

The funny thing about the bike is that I was very nervous about a number of the climbs when I drove it the Thursday before the race.  Once I was out riding it, most of those hills were very manageable.  Nothing steeper than I had climbed before.  Yes the course was hilly and I wish I had ridden it before race day, but I was feeling good.  The descents were steep and I am not a speed demon so I didn't make up much time there.  Ideally, this course is great for athletes who love to climb and then descend fast.  

Before I knew it, I had climbed one of the hills I was most concerned about and still felt good.  The last 20kms of the course travels up through Snow Canyon then back down into town on a long descent.  This was by far the toughest climb.  Short steep sections but in the most beautiful area.  Athletes started to unclip from their bikes and walk them in a last few metres of the steepest climb.  I did not need to do that, I rode the whole way.  Not fast, but I stayed on my bike.  

The community support for this event is fantastic.  There were people cheering and volunteering along the whole bike course.  For the Snow Canyon climb, the aid station volunteers had placed funny motivational signs every couple of 100 metres.  I cannot recall what any of them said but I can tell you there were awesome.  Some were funny, others were silly, and others were true inspiration.

Tim's plan was to stay at T2 and just see me on the bike to run section.  He surprised me and was 3 different places on the bike.  I can't tell you where but I saw him and it was a wonderful surprise.

In the later part of the ride, the bike and run routes are in the same place.  When I came to this section, the pro men and women were already more than 1/2 way through the run.  It was awesome to see them  at this point in the race.  This is also where I realized I was climbing on my bike and the pro man running on the other side of the road was going as fast as I was.  That is one fast runner, and one slow cyclist.  This is also where I realized that I had not given much thought to the run course.  I knew it was hilly but I didn't realize just how much of a climb it was.  As much as I was ready to get off my bike, I was not wanting to run either.  

Down into T2, I found my rack space easily (Row 14).  Rack bike, shoes off, helmet off, gloves off, running shoes on, visor on and go.  Again, volunteers were at the transition exit with sunscreen.  Thank you!

The run course is an out and back with a few twists and turns through a trail system.  What started out as a run out of town became a brisk power walk within the first 2kms.  I saw other athletes walking and I didn't feel so bad.  Mostly I power walked the up hill and ran the down hill.  My fastest run split is actually in the last 5kms which is 100% down hill.  Thank you again to the aid station volunteers who handed me cola, Ironman Perform, water, ice, sponges, and pretzels.   During the run I had to remind myself 'this is only a triathlon, you don't need to get so upset'  I had started to cry a few times on the run.  This is something I have never done.  

The finishing shoot of this race is long and fantastic.  Lined with spectators and volunteers, you can't help but feel like a pro.  When Tim met me at the finish line, I started to cry.  Again, something I have never done.  He was shocked and asked what was wrong.  He knew how though the course was and was proud of me doing the race.  'That was really hard' was all I could manage to say between the tears.  

So yes, this race is really hard.  However, it is just as beautiful as Hawaii without the humidity.  It is certainly a destination race I would highly recommend and do again.  Next time I will know the course better and conquer it!

Below is a summary of my stats for the day.  Very happy with the results.  

Happy Training and Racing!

ERIN LEE

Rank: 58

Overall Rank: 1534

BIB:	1965
Division:	F40-44
Age:	42
State:	Richmond BC
Country:	CAN
Profession:	Salesperson

Swim:	33:48
Bike:	3:34:55
Run:	2:38:13
Overall:	6:56:34

CONGRATULATIONS, ERIN, ON YOUR FINISH!

Swim Details Division Rank: 7

Split Name	Distance	Split Time	Race Time	Pace	Div. Rank	Overall Rank	Gender Rank
Total	1.2 mi	33:48	33:48	1:45/100m	7	370	79

Bike Details Division Rank: 46

Split Name	Distance	Split Time	Race Time	Pace	Div. Rank	Overall Rank	Gender Rank
22.5 mi	22.5 mi	1:23:02	2:01:49	16.26 mi/h
44.7 mi	22.2 mi	1:39:08	3:40:57	13.44 mi/h
56 mi	11.3 mi	32:45	4:13:42	20.70 mi/h
Total	56 mi	3:34:55	4:13:42	15.63 mi/h	46	1522	312

Run Details Division Rank: 58

Split Name	Distance	Split Time	Race Time	Pace	Div. Rank	Overall Rank	Gender Rank
3 mi	3 mi	37:36	4:55:57	12:32/mi
5.8 mi	2.8 mi	37:05	5:33:02	13:14/mi
9.6 mi	3.8 mi	45:25	6:18:27	11:57/mi
13.1 mi	3.5 mi	38:07	6:56:34	10:53/mi
Total	13.1 mi	2:38:13	6:56:34	12:04/mi	58	1534	343

Transition

T1: SWIM-TO-BIKE	4:59
T2: BIKE-TO-RUN	4:39

St. George 70.3 Race Report - Part 1 Race Morning

Holy $%^$# that was a tough one...but so amazing.

After my first trip to Sand Hollow and driving the bike course on Thursday, I was left feeling like St. George may well be my 1st DNF. I was very conscious of focusing on positive self talk but my nerves were getting the best of me.

There were a number of logistics with this race that also had me needing to think and be focused. The swim start is out of town which requires either a shuttle ride or someone to drive you out to Sand Hollow race morning. The shuttles left between 4:30am - 5:30am and transition closed at 6:30am for the 6:55am race start. My swim wave started at 7:45am which meant getting there very early, regardless of shuttle or drive. In the end, Tim drove me out there for 5:00am and had to leave right away or he would be stuck out there until all the swimmers were out of the water and on their bikes.

The other logistic concern is that T1 and T2 are in different places. This means packing a T1 bag and a a T2 bag and leaving them in different places. Ok, that doesn't really seem that difficult but it just adds another thing to think about when you are already stressed about everything. This is the same as in the Hawaii 70.3, which I did in 2011, but I have no recollection of packing T1 and T2 bags (but I must have).

Race Day Morning:

Alarm went off at 3:45am. I easily got up since I was ready to get this thing started. I look forward to being in the water at the swim start. Once I am there, my nerves disappear. The Best Western Abbey Inn had breakfast for racers starting at 4:00am. Bagel with peanut butter and a cup of coffee were perfect. I took a 2nd bagel with peanut butter for the road since my swim start was still hours away. By 4:35am I was packed and ready to go. It was early but I couldn't sit still anyway, might as well get out to transition. By 5:00am Tim dropped me off at Sand Hollow and I was on my own heading to my bike in transition.

I had applied sunscreen the night before and race morning (a couple of triathletes told me this really works for not getting burnt, and I need all the help I can get there). I must touched my eyes after putting on the sunscreen and putting my contacts in so they were very cloudy. It was dark except for the bright spotlight in transition when I first arrived and I couldn't see anything. Finally, I decided to take out my contacts. It was like a blindfold had been lifted off my eyes. I could see. My prescription is mild enough that I can race without them but I knew I would have a headache by the end of the day with my eyes fighting to focus. Should have packed an extra pair in my bag but didn't. Good thing to remember for future races.

Once at my bike, I arranged my helmet, glasses, gloves, shoes, socks and towel. Nothing could be lose on the ground. I had to be in the T1 bag provided or on your bike. Checked my tire pressure then practiced finding my bike a few times by walking the swim exit to bike rack #18 then down the line to my bike. It was still dark and early so I headed for the port-o-potty then back to my bike for a triple check. All was still good so I headed over to see the pros start at 6:55am.

The sunrise at Sand Hollow was spectacular and I tried to just sit and take it in. There was a SRAM rep serving coffee so I took a cup and sipped it and was thankful for the warm cup in my hand. It was by no means cold by Vancouver standards but it was chilly enough to need sweatpants and a sweatshirt on before the wetsuit went on.

At 6:55am I watched the men's pro race start then went to put on my wetsuit and throw my dry clothes into a bin to be transferred to the finish. Got that done, put on my cap and goggles then set off for my 7:45am wave corral. I was ready to get started and entered the water about 7:40am with the other red caps to swim out to the floating swim start buoys. The countdown began, the buzzer sounded and we were off...right at 7:45am.

Night Before St. George 70.3

Just a quick update before we head out for my pre race dinner.

Today we travelled from Las Vegas to St. George but this time we are here for 2 nights. In either karma or just good luck, we are in room 337 at the hotel.

Check list all done:
1. pre race meeting
2. pre race swim/bike/run
3. bike and T1 transition bag, in transition
4. T2 bag in T2 transition

It is warmer today and the wind was low. Hope it holds for tomorrow.

Fuel and feet up now.

St. George and Back

Today we ventured to St. George from Las Vegas. And back to Vegas for the night. In hindsight, I should have booked a room in St. George for Thursday, Friday and Saturday night.

After a breakfast at Starbucks, we headed to St. George. It is about 100 miles from Vegas and we arrived just after noon but you lose an hour going from Nevada to Utah. First stop was the expo for package pick up. It was surprisingly quiet and I moved through the process quickly. Just like a tourist attraction, you exit the sign in tent through the gift shop. I picked up a few things but was pretty reserved in my selection. I had quite a few positive comments on my Powered by Chocolate Milk jacket.

Just outside the official expo area were a few more booths with items for sale. The ART and massage tables were available so I was able to have my shoulder massaged out without waiting. It helped a lot, the shoulder feels great.

Then on to a light lunch of a salad and 1/2 a lamb burger at George's in town. Good food, great service and a very clean bathroom. What more can you ask for?

Then it was time to head out to Sand Hollow Reservoir to give the wetsuit a go. I may not have mentioned that this is a brand new 2XU X:3 2013 wetsuit. It is a huge upgrade from my 6 year old suit. However, I had NEVER swam in it until today. I bought it at the end of last year and it has been too cold to swim open water in Vancouver so far. Good news, the wetsuit was fantastic. Felt like I had been using it for years. The water was quite a bit colder than I had expected. I had been told it would be cold but thought I wouldn't really notice it since the weather has been so hot in St. George. Wrong. After a few strokes, the cold water started to take my breath away and my feet and hands were numb. 1000m out to the island and back was fine for me this morning.

Next on to the bike for a taste of the course and to test out my bike. Windy and hilly. Yup. Windy and hilly. 19kms around the back of the reservoir and I was warm again. The road was very bumpy. The quality of the paving has much to be desired. Not to mention the 2 cattle guards in that area. Bike is in good shape and ready to go.

A quick change, packed the bike in the vehicle and we were off to drive the bike course. 90kms seems like a long way even when driving it. Once again, windy and hilly. I was most concerned about the climb in Snow Canyon but there are so many other climbs that one is on longer a concern. The scenic views in Snow Canyon will get me through to to the top. Basically, after doing this race, the Challenge Penticton course will seem like a cake walk (even thought it is 1/2 the distance).

Once we completed the bike course, we headed back to Las Vegas. 100 miles return. So in total Tim drove over 250 miles today. I was beat and so was he. This is why I would suggest getting to St. George on Thursday. There is no way you can do all of this on the Friday before the race and feel rested to the actual race.

Back in Vegas we tried a new restaurant in the Summerlin area called Honey Salt. Wonderful food, energetic atmosphere and good service. Until the server brought us the bill before we had finished our meal not even asking if we wanted coffee or dessert. Both of which I would have ordered. That said, I would go back to give them a 2nd chance because the food was really great.

Tomorrow we head to St. George for 2 nights. Plan is to leave Vegas around the same time as today, grab lunch in St. George then head to the 1pm Athlete Meeting. After that, head to Sand Hollow for a quick swim, bike, run then put my bike in transition and had in my run gear bag.

2 more sleeps before race day!

Vegas Baby!

And we are off! After my last minute packing and a 2000m swim with The SAA this morning, we packed up the vehicle and headed for Bellingham International Airport (BLI). Nothing of note to report when crossing the border. Nexus still rocks.

Alaska Airlines is my airline of choice and they have not disappointed me when travelling with my bike. They have a very reasonable fee of $50 for bikes and I have even been lucky enough to only pay $20 more than once.

On the flight to Las Vegas (LAS) I read over the race package schedule of events and race details. The initial plan was to drive to St. George, UT on Friday. I wanted to swim in Sandy Hollow Reservoir, drive the bike course, ride my bike before checking it in, pick up my race package, and attend the pre race meeting. Factoring in the 2 hour drive from Las Vegas to St.George and a 1 hour time difference (lose an hour), I started to realize that this might not all be possible in one day.

The new plan is to drive to St. George tomorrow (Thursday), pick up my race package, swim at Sandy Hollow, drive the bike course and ride a bit of it, then drive back to Las Vegas in the afternoon. In hindsight, I should have booked a hotel in St. George for Thursday, Friday and Saturday night instead of just Friday and Saturday night. At least the drive to St. George is direct and not too challenging of a drive.

Today is my first official day as a Powered by Chocolate Milk Ambassador. I was very honoured to be asked and extremely impressed with the program. Living in a household that LOVES chocolate milk, the partnership is perfect.

http://poweredbychocolatemilk.com/ambassadors/single/erin-lee/

First order of business was unpacking and building my bike. Now that is done, I will sleep easy.