2008 MAP Sprint - After a Killer Meal the Diesel is the Real Deal

I finally stood on the top rung; won my age group and was 25th out of the 500+ that raced ( Results ). The whole weekend started when my friend Rich "The Outlaw" Redding and I arrived at Coach Lance's house for our "night before the race" meal. Coach Ann (Lance's Wife) served us the same meal that Lance ate before he destory the field at Lake Norman: Wheat Pasta, Homemade Sauce, and Super Secret Meatballs (a.k.a. "the balls"). Ann would not tell me what was in the performance-enhancing meatballs just in case I am ever called to testify along side Barry and Roger; I can claim that I just eat what my Coach tells me.

I have to confess that the Male 40-44 field was not the strongest. Some of the big guns were not in Charlotte for the weekend but I did manage to beat a few guys who normally (or always) finish ahead of me. And I suppose I need to mention that I was able to take Round #1 from my friend and training partner, Mark Kauffmen. After months in the pool, even with a weak swim, I was able to take away some of Mark's head start in the water. Mark did send me a message - with his 11th ranked 18:25 run - I still need to pick up my game. I am not so confident about how I will match up against him in the international distance which sports a longer swim and a 10K run. I am going to have be ready for Round #2.

As I mentioned, the swim was not what I had hoped for. The day before I did a "pace test" and easily nailed a 7:26 (:10 seconds faster then I have ever swum a 500) but on race day all I could manage was 8:00. I was not relaxed and I think I kicked too hard because by lap #4 (of 10) my legs started going numb. I struggled through the rest of the swim but I did manage to keep my head together. I was able to remain composed, finish the swim and crank up the Diesel. I pedaled the first part of the course at almost 27 mph but then we turned uphill and into the wind and I finished up with an average just under 23 mph (15th fastest bike). I started the run, I let my legs come back to me and I held a pretty strong pace, I finished with a 20:12.

Diesel Tip - Coach Lance said my stride was way to long. I need to shorten my stride and increase my turn over. I tried this today on the treadmill and had some success. My heartrate was higher but my legs felt fresh and crisp.

If I can drop a minute on the swim and a minute on the run, I will be a force to be reckoned with. But that is going to have to wait. The White Lake Half Ironman is next (May 3rd) and I need to focus on the long distance stuff. The Duke Half was a good race last year but my run was slow (9 minute miles). I have to get to a point where after swimming for 35+ minutes and biking for 2 and half hours, I can still hold sub 8 minute miles.... I have some work to do.

Using my calculator I am estimating a score of .815 for this race. This is my highest score ever, even though the race factor was only .90. However, my score was helped by the fact that several elites got lost on the bike ride. Oh well, I will take it anyway I can, a .8 is .8!

One last thing.... Lucky your next!

2008 Azalea - Wind, rain, sleet or snow the Diesel delivers

I opened the 2008 season with a strong showing at the Azaela triathlon. It is short race 300Y swim, 9.2 mile bike and a flat 5K but the conditions were a little tough, the rain stopped but the wind was blowing. Last year I finished 3rd in my age group and 45th overall so I was determined to return to the podium.

This year I took my game to a new level. I posted a 2nd in my age group and tied for 20th over all. I lost to Ken Younts (my new Arch rival). I beat Ken at Riverwood last year and he took me at white lake. While I was off doing the Duke Half Ironman, Ken slip in another Endurance Series point race and bumped me out of first place in the overall age group standing. At the season championships, I was hoping to regain some honor but he spanked me by 8 minutes. Yesterday, he beat me by only a minute and half (not too bad). Message to Ken - move up to elites! your wife is an elite... move up and get off my podium spot! Anyway - congratulation to Ken. He is a great competitor and an even better sportman.


Well, let me break it down for you. The rain stopped but the wind did not. At the advice of Coach Lance, I left the new sub-9 disc in the van (I did run the 808 wheel up front). The decision was stressfull but once made, you have to move on.

Diesel Tip - Make ALL your race decision BEFORE the race: clothes, equipment, even strategy. Once made, just focus on executing. Making decisions during the race, like when to eat or what to wear, is a bad idea. Your judgement is not clear and it wastes time. Plan your race and then execute.

The swim went great, I warmed up before my swim. I had done at least 10, 300 yard time trials so I really knew what I needed to do. I was relaxed, I stayed in form and as I got tired, instead of swimming harder, I kept saying to myself reach, stretch, glide, reach,stretch glide. I swam a 4:24 which was right were I was expecting and I got out without feeling exhausted (last year my time was 5:05).


It is down a set of stairs and another 200 yards to the transition area. I always "Prewalk" the transition, memorizing and robotizing everything I need to do. So when I got to the bike racks, I headed straight for the rack which had the bright green tape on the end.... unfortunately two people had maked their racks with bright green tape. It cost me about 5 seconds and some panic but I was finally able to get to the right rack. My bike shoes were already on my bike, I did not do a running mount but I was able to start riding and put on my shoes while I was riding, overall it was a pretty fast T1 (I had planned for 2:00 and I clocked in at 1:57)

The bike course had lots of 90 degree turns but I managed to get the bike up to speed. I was actually at 23.9 mph until I turned into the wind and then my speed dropped to just over 23. I had the power meter on and I could see that even though I was slowing I was still putting out the HorsePower. I had a 269 watts for the ride which was pretty stout. I had hoped to do the bike course in 25:40 and I clocked in at 24:40, BUT, I think the course was about a minute shorter then last year. It had to be because all the elite times were much faster too. After a quick T2, I was off on the run. I felt strong and turned in a 20:46 but I never felt like I could shift into top gear. I was never really hurting but I did not feel like I could run faster. I wish I had run faster by 1 second and then I would not be tied for 20th overall.


One thing that was great about the race was that I rode down with some friends. Big Rich had a great race and won his age group. My other friend had been sick for the last year and this was his first triathlon so it was inspiring to see him come back and finish 4th in his age group. Lastly and unavoidably, I suppose I should discuss the new "no-do hair-do". Bald is not only beatiful but it is fast.... and I am both. -The Diesel

Prelude to Season II - a sub 20 minute 5K

I open 2008 with a 5K. Coach Lance (from Studio7 Multisport ) was not so thrilled about me breaking my long distance training to make time for a trip to "Pain Town" but I really felt the need to test the Diesel. The race went really well. It was a windy and moderately hilly course.

I knocked out the first mile in 6:08 and followed it up with a 6:12. Because of the wind, I drafted alot. I would run from one runner to the next in a series of surges. It really broke up the race and made it easy to concentrate. The third mile was a 6:30 but it was uphill and into the wind. I stayed pretty strong and then put in a solid kick to the finish.

I ended up 26th overall out of almost 500 and was 2nd in my age group: Results . The race gave me some confidence going in to the first triathlon this year (3/8 - Azalea). However, I felt the effects of the intense effort for about a week after the race.... In the end, I am glad I did the race and it made me optimistc for the upcoming season.

This year will be different then last year. Last year I raced everwhere I could, mostly sprints, a few internationals and one half; 15 races total. This year I am going to do the Azalea and MAP Sprints in March to get some series points and then focus on doing well at the White lake half. This is my big race and I would like to go sub 5 hours. After White Lake I am going to decided whether to step up to the Iron distance. If so I will race sparingly and focus on the Iron. I still need to get a couple more race in the NCT Series so I will have five point races.

I have dropped another 7lbs and I am hoping to take it another level in 2008!