Colonial Beach

After hearing my buddy Steve talk up the Colonial Beach tri, I decided this year to give it a go.  This race holds a sprint distance race on Saturday and on Sunday an International distance (1500 meter swim, 40K bike and 10K run).  Colonial Beach is a really nice town up along the Potomac River in the Northern neck part of Virginia.  Looking at the map it appears the Maryland boarder is a few feet off shore.  I had to laugh thinking that during the race we could be crossing over into Maryland and back to Virginia. 

Notice the boarder

I drove up with my training partner Steve on Friday, the lodging choice for this race was the Westmoreland State Park camp ground.  Steve and his family were nice enough to let me snag a corner of their camp site (again).  Going up a day earlier provided an opportunity to volunteer on Saturday for the sprint race, then relax the rest of the day and preview the bike course. 

This was my first time volunteering at race and I was lucky enough to pull kayak duty.  The interesting thing here was I had not used a kayak in a really long time and it took a while to get my balance.   I took up a position close the swim exit and sat back and watched.  I was able to get a good preview of what tomorrows swim might be like, similar to Rev3, fighting a current would be in my future.

Let’s cut to the chase, race morning arrived with the always favorite 4:30 AM alarm.  I started the morning by enjoyed my pre-race chocolate fudge pop-tart, loaded the truck and headed off to the race site.  It was a 30 minute drive and luckily the drive helped keep my nerves in check.  Not sure why I get so nervous before a race, regardless of the distance. 

 

Grabbing the bike and gear it was off to set-up transition as well as the other pre-race activities, body marking, timing chips, etc.  Once done, Steve and I headed out for a 15 minute warm-up, I was surprised at the pace I was holding with such minimal effort.  This had me wondering if it was a sign for what was to come.  Next, I grabbed my speed suit and goggles and headed down to the beach to get a little time in the water.  After the first 100 yards, I stopped and looked back at the beach to notice I was already swept down a good ways.  Also noticing that on the swim back it took longer then expected and a lot more effort. 

Swim: 32:39

As with most of my races of late, I started in the third wave. Luckily this time the start was in the water and unlike the James River it became deep after a few feet, thankfully.  The horn sounds, the Garmin is started and I dove in.  It didn't take more than a few stroke before I got smacked right in the back of the head. (Thanks Steve, LOL!) No big deal, until about 30 seconds later when it happen again (this time not Steve). A minute later out of nowhere I get kicked in the chest, move to avoid that from happening again and I get kicked in the stomach.  Really! OK time to get out of this mess, I took off and basically plowed the road.  I pushed my way past a few people and finally got to some open water.  A few minutes later I was already at the first turn buoy, nice, this swim is starting off well.  I made the turn and it felt like I was flying, buoy after buoy went by.  I was navigating well and then it started to feel like time stood still, the next turn buoy was not getting any closer.  Finally reaching it, there was a short 50 yards until the next turn then the leg back to the finish.  This time I expected to be swimming with the current but it sure did not feel that way!  Just keep swimming, making sure to roll with each stroke.  By this point, I can hear my swim coach, “be a sail boat not a tug boat”.  Finally, I came upon the last turn buoy.  This is where it got interesting, the next 300 yards were the hardest I fought through the entire swim.  I was putting out a ton of effort and getting nowhere.  By the time I finally hit the beach I was wiped out, CRAP!  As soon as I stood up and looked at my Garmin, I was pleased with my time especially knowing that I just had to fight over 1000 meters against the current.  Not as pleased though as I tried to run up the beach to transition, it hit me pretty quickly how tired I was.  So, I walked a bit and jogged the rest of the way while working my speed suit off.  Also, the whole time wondering, did Steve beat me out of the water?

T1 2:06

I found the rack with my bike and my first goal of this race was meet, Steve’s bike was there.  Sorry buddy, I know you will catch me on the run so I take my victories where I can get them.  This turned out to be a slow transitions for me.  I was tired and could not balance to get my cycling shoes on, then struggled with the clasp on my helmet.  Finally it buckled and I took off towards the mount line.

Bike: 1:02:32

Once on the bike I built up some momentum, ratcheted down the straps on the shoes and got down to business.  Right away my legs reminded me how much effort I exerted on the swim, shut up legs!  Since this was a shorter race my planned watt range was significantly higher than it was for the Rev3 half and at first it was a real struggle to even reach the range.  It took almost 5 miles before my legs finally came around, on the up side I was averaging over 22 mph and passing a lot of people.  The next 5 miles brought an elevation gain of over 200 feet and I would swear it was all at once, my speed dropped significantly and my legs started to hurt again (SHUT UP LEGS!).  

Shortly after the 10 mile mark came the U-turn and for some reason as soon as I made that turn my second wind kicked in.  My speed jumped back up and I was cranking out enough watts to light my house.  After a few miles came the steepest climb of the course.  It was the second climb of the day but the first was longer and drawn out.  Since Steve and I rode most of the course the day before and I was ready.  Dropped into the small ring before the right turn onto the hill and kept an eye on my cadence.  Once it fell below 85, I changed gears, the easier gear brought the cadence back up.  I flew up that hill or at least it felt that way and once I hit the top I had energy to spare.  Jumping right back into the big ring I feed my need for speed.  The next 12+ miles literally flew by, after the turn onto Ridge Road I was on the home stretch.  Soon came the last turn that lead back to transition.  Just as I was coming up to the turn, the timer on my Garmin goes off, as it does every 15 minutes reminding me it is time to hydrate.  Out of instinct I took a big swig of my EFS drink and realized I just made a huge mistake.  In less than three minutes I would be off the bike and I just gulped down fluids.  I knew right then that this would come back to haunt me.

T2 1:21

Dismounting went perfect and the run back to transition was over carpet strips that were covering rocks, fun!  I got to the rack to find some @$$ racked his bike in my spot.  I was pissed, using my handle bars to move his bike so I could rack mine I  made sure to leave enough room for Steve whose spot was to the left of me.  I threw on my shoes (no socks), hat and I was off.  Still mad, I didn't realizing I was making mistake #2.  This will be explained shortly.

Run 47:16

Coming out of transition a few things became apparent quickly. In my little fit of anger, I forgot to grab my flask of EFS liquid shot and the salt pills from the bike, great! (Mistake #2)  Also, that big gulp of EFS drink I had a few moments earlier was now sitting in my stomach like a rock (Mistake #1). 

The first two miles went well, I was feeling a few side stitches but nothing too bad. The only issue was I had not run in these shoes without socks before and I could feel a few spots where there soon would be blisters. (Mistake #3)

Going into mile 3 those side stitches became full on cramps. I tried to control my breathing, put my hands on top of my head but nothing was helping.  Damn, I am going to have to walk, I hate walking in a race!  Hoping a short 30 seconds walk would help, I slowed but immediately noticed an aid station right ahead.  New plan, walk aid stations until the cramps backed off.  I grabbed a cup of water hoping that maybe it would help my stomach relax (Mistake #4), could I of been more wrong.  Suck it up!  Fighting on the turnaround point came into view.  Making the turn brought some energy, I was halfway home.  After about a quarter mile, I saw Steve flying the other way, he would be passing me soon.  Shortly the next aid station came up, I grabbed an ice soaked towel, put under my hat and grabbed a cup of water to dump down my back.  Wow! That was cold and just what I needed.  Knowing that Steve would be coming up on me soon I speed up hoping I could hold on until about mile 4.  As it turned out I made it to mile 3.87 when he caught me.  Props to Steve, I had about a three minute lead on him off the bike, he is having an amazing run. 

As the next aid station came up I grabbed another towel but was cautious to try to drink any water as the cramps were finally backing off.  My pace was slowly working its way up as I came to the 5^th aid station, this time I grabbed a water to sip.  As I took that sip of what I was told was water I almost vomited, turns out it was Hammer drink.  That stuff is SO FREAKING NASTY!  I had to step across the road to a volunteers on the other side to get a cup of water to wash my mouth out.  This actually had a good side effect as I got a bit pissed off and it motivated me.  My pace was getting faster.  Soon, I realized the final turn was coming up.  Something about getting close to the finish line always has the same effect on me, I am able to find that last gear and was in the finishing chute before I knew it.

 

Turns out after looking at the data that after mile 3, I was able to negative split each mile and finish with a decent time.  A bit slow for that distance for me but I was proud for fighting through the cramps and using what I have learned to minimize the damage.

Overall 2:25:54

After it was all said and done I took second in my age group with Steve taking first.  This was the first time we shared a podium and the Snapple tri club owned the 40-44 age group. 

This day brought a tough swim, a great bike ride and a tortuous run, as well as some of my slowest transitions.  That being said and as with my last race, with a little time to think, reflect and review the race data (since I LOVE numbers) it was a good day. 

Next race, Ironman Louisville, welcome to the big show!