Dave Babson, You are an Ironman

I did it; I am an Ironman. I went 140.6 miles - 2.4 miles in the ocean, 112 miles on the bike and then a 26.2 mile marathon. It is crazy to think back at how I once considered this impossible. What a great feeling – to take something that is incomprehensible and accomplish it.

The first question I have to answer is why did I attempt it? I cannot say. It was a gut feeling that I had to try. If I did not attempt it I would always feel that something was missing. And when I realized I had to try, I just needed to get on with it.

Was it the hardest thing I have ever done? No, not even close. Sure there is a lot of pain and it is a long day, but the goal is so big that it motivates you through it. On the other hand, the training for the Iron is a different story. It takes a lot out of you and mentally wears you down.

Let’s talk about the training. First, understand that I was doing a lot of training anyway. I have a lot of free time so training 1-2 hours a day was normal. With the Ironman training you have to add about 5 big rides of 100+ miles followed by :30 to :50 minute runs (Bricks) and you need about 4 big runs of 20 miles. The runs were not bad, but the bike training can mentally break you. It is a long, lonely grind. I found myself going places, getting dropped off and riding home so that scenery was new and I had to stay alert with the maps. I often rode alone so I could work on pacing myself and on the mind set of being alone for the race. The swim is really nothing. Amazing for me to be saying this given 50 yards was a real effort two years ago but honestly the swim training was a trivial effort.

You never really put the training all together before the race. Even my longest work out (120 miles on the bike and 1:30 for the run) was still only about 2/3 of the race day effort. But I will say when I finished all the long workouts I really felt ready for the race and confident that I was prepared. Thanks – Coach Lance.



So, let’s talk about race day. Because the start, finish and transition areas are in different locations race day logistics was more of an effort then usual. We had to pack 6 bags for different parts of the race and they needed to be dropped off prior to the race, then we were bused out to the end of Wrightsville beach for the start of the swim. We were all there before sunrise and I was able to hang with my friends and fellow racers – John Wilkins, Pat Webster and Mark Luckinbill. In the faint morning glow, we all walked 200 yards through the dunes out to the water’s edge. It was a very surreal experience. Start time was slated for 7am but we had to wait for the sunrise and at around 7:07, 500 very cold people ran head long into the very cold ocean.

I actually got comfortable with the temperature pretty quickly. I generate a lot of heat and the wetsuit is a pretty good insulator. This was not the case for many of the others. It was really hard to see where to go, it was still dark and there were a lot of people splashing and battling for room. I just settled in and tried to find a rhythm. The incoming tide moved us along quickly and things spread out. I felt myself getting strong and was even able to catch a draft along the way. Time went by quickly and so did the channel markers. Before I knew it I was turning inland and heading for the swim exit. I was tracking behind another swimmer and we were taking a hard line for the hotel. Unfortunately, we had the wrong landmark and swam about 40 yards out of the way. I thought we were in trouble because the current was strong and we had over swum the turn which meant we might have to battle the current. I still had enough in reserves to kick it to the finish and probably lost less then a minute. At the dock, I clocked a 49:33, which was startlingly fast. My speed in a wetsuit never ceases to amaze me. After getting out of my wetsuit I reached the timing mat in 51 minutes which turned out to be the 30th fast swim overall and 3rd fastest in my age group. Unbelievable! After a long and painful run I was at the transition tent and I grabbed bag #1 and started to change. I had a dry pair of tri-shorts and I put on a long sleeve compression shirt. I was feeling warm and opted out of the extra clothes. The gloves, hat vest, leg warms were all left in transition. This worked out OK but could have been a disaster. [Diesel Tip: Overdress on the long course. You can undress as the race goes on, but not the other way around]

After an 8 minute transition, I was on the bike and rolling. My heart rate was high from the swim and I slowly let it come down. My heart rated settled in around 140 and I just tried to stay relaxed as the miles counted down. Some gear bounced off the bike at the railroad tracks so I did a costly turn around to go get it. I had to drink a lot of fuel so I drank every fifteen minutes like a machine. Because I was drinking so much I had to pee a lot, like every 10 miles. I mostly peed off the side of the bike as I was riding but that is still eats up time because you cannot pedal. Next time I am going to pee and pedal through.

At the half way mark, I had another costly stop for special needs. I mixed three more bottles of fuel and used the port-a-john for #2. 4 minutes later I rolled out of transitions and was greeted by Dawn, Rose, John, Kerry, Missy and Melinda – friends from our YMCA Tri-Club that had come to see the race and cheer us on. It was WONDERFUL to have their support.

I never felt tired on the bike and with the rest stop factored in I was at 20 mph for the five and a half hours that I was in the saddle. I have to say that coming into the transition from bike to run, I was actually feeling that this Ironman stuff was kind of easy. But I knew I still needed to run a marathon. The first thing I noticed when I started running was that my back was really tight and sore from being on the aerobars for over five hours. I knew that the back would not be a factor in the big picture but it made the run less enjoyable. I started knocking down the miles. I walk through each rest stop to take in water, fuel, food, electrolytes and by mile 6 or 7 my back was starting to loosen up. I came through downtown Wilmington feeling great and all my friends were there to great me with cheers and signs. I handed out a few high fives and then ran with a smile for then next few miles. Not too long after that, Lucky came by me with some encouraging words like: “You’re having a great race, don’t get stupid and blow it”. He turned, as he was running away, and said “here is some advice; don’t try to keep up with me”. It was good advice.

Kerry met me on the way up the bridge just before the end of the first 13.1 mile loop and she offered some encouragement. I was feeling really steady and started to think ....is a 10:50 possible? Could I pick it up and go 10:45? But, remembering Lucky’s advice, I cleared my head of these evil thoughts and said another 13.1 miles is a long way to go – stick to the plan. I came into the turn around, grabbed my special needs run bag and put on some bandages where my feet were starting to bleed. It took some time, but I did not want to risk it. I headed out of transition, turned the corner and head up the first bridge and oh boy…..The party was over.

I could tell that I was shifting to the reserve tanks. First the calves started to cramp and then the groins got really tight. I was not in big trouble yet but I knew I would have to manage the course if I was going to finish the race on my own terms. I started doing 1 minute walks through the aid stations and I went with more electrolytes and mixed in some caffeine. I also started to stretch a little to try to keep the groins loose. My good friend, Margo Pitts, was working the aid stations and she offered some encouragement and snapped a few pictures. I was starting to work hard and it was taking a toll on me mentally, I was no longer thinking that this was easy. My family met me on the second pass through downtown and it was great because I needed a little boost. With two miles left, I had to climb the last bridge which I had planned to walk over to avoid cramps but I could see the battleship at the finish line and I knew there were a few age groupers ahead of me. I kept the Diesel in drive up the bridge and started picking up speed on the downside. I opted out of the last aid station at mile 25 and just kept cruising. I knew that if I had a major melt down I could crawl home from here (it has been done before). I picked up a few spots as I came into the Battleship parking lot, my kids then joined me at my side as I turned into the finishing shoot. With 60 yards left, the toes on my left foot then cramped up into a painful ball so I had to start hopping, the cramp released, so I ran…40 yards to go… then the toes cramped again so I hopped some more…. 30 yards to go… I hopped, I ran, I finished. I am an Ironman (11:07:04)

The Ironman was definitely the highlight of the season and maybe the last ten years. But the season was successful in many other ways. I finished the North Carolina Triathlon Series in fourth place, up from tenth last year. I had 6 top five NCTS finishes including 3 podiums and 1 win at the MAP race. My wetsuit swim was competitive and turned out to be my best event in the Ironman and I had two overall top 10 bikes in the NCTS. I handed out a few spankings too: 1 Lucky, 3 Mark, 2 Puckett, and 4 Troeseter (Note: I am only recording spankings for people who have beaten me in the past, apologies to JW, Podium Rich, and one unnamed master clydesdale who I am intentionally snubbing)

But still the best part of the season was not the racing. It was the friendships. I have never been around a more diverse group of people with whom I have so much in common. I have never in my life had so many people whom I call friends. I love being part of this group and sharing these experiences. This is what makes everything about triathlon so special. – The Diesel

Club wars, Hillsborough and Wilmington

I guess I have to admit that I have lost interest in blogging about each race. Or writing up "race reports", as us tri-people like to say. I spend all this time detailing my effort and then I have to listen to my 28 minute-5k running, unretired, little brother mock me. Anyway, I want to write a report about my upcoming Ironman, so I figure I better catch you up on the last few races.



Leading up to the B2B Iron distance race, I have raced a few times mostly for fun. I went down to White Lake for the specialty race called "Club Wars" where we were suppose to race other clubs. I was not one of Setups better promoted races and they had a poorly concieved scoring system for the club challenge, so it ended up being more of an intra-club race. And what a race it was!Lucky and Mark K. were racing and bragging rights where on the table. The race was longer then a sprint and shorter then an international. I knocked out a decent swim, I got out of the water ahead of Lucky and I could see Mark ahead of me running down the swim finish dock. Because I was so close to Mark opted of socks which I had planned to wear to save my feet for the iron man and took off after Mark. I did not have my strongest ride but still managed to put several minutes between me and the boys. When I took off on the five mile out & back run I downshifted to made sure I was in good shape for the finish. At 2.5 miles, I turned the corner and started looking for lucky and mark who I knew would be in fast pursuit. Checking my watch, I found I had about 2-2:15 minutes advantage over two of the best running triathletes in nc. They were closing but I turned on the afterburners and spanked them both! I rode down to the race with the gracious, Dawn Petty (which was pleasant and smack free.) and after the race I rode home 100 miles as part of my B2B iron training. People thought this was crazy. Even the crazy people thought it was crazy; I do not understand why.




You have got to do the miles.I also did the hillsbourgh race. I was suppose to do Lake Norman but I wanted to focus on my Iron training so I ended up going to watch some neighbors race at a local race. Reistration was still up on race morning so I signed up that morning. I was a little worn down but I did alright.... And then I rode home.

The last race of the season before the ironman was the Wilmington race. I wanted to do this race because the swim covers the last 1500 meters of the B2B course. Because this was a Sprint race with a long swim, I did not have high expectations that I could get many series points. My pal JW beat me out of the water by 20-30 seconds but I tracked him down with the 5th fastest bike split in the race and then I posted my first sub 20 tri-5k. The net time was not fast enough for the podium (4th in age group), but it was good enough for 31/1200 and my first score above .82. The strong finished secured my 4th place finish in the NC Triathlon Series. I moved up from 10th last year. Jackets go to the top 5 so this was good.Now back to the Ironman training. 100+ mile rides and 20 mile runs. Triathlon training has always been fun, but I can honestly say, iron training is a lonely grind

Timberman (NH) Sprint - a balanced effort

I was in NH for a Family reunion and Bike trip with my elementary school friends so I decided to “throw in a triathlon”. I signed up for the Timberman Sprint which was held on Saturday. They also hold the Timberman half on Sunday which boosts some big time racers like world champion – Chrissie Wellington and USA superstar Andy Potts.

My friend and sometimes training partner Kerry Troester raced the Half and qualified for the 70.3 World Championships. Way to go Kerry - we are all proud of you and now I do not feel bad about getting spanked by you at the Duke half last year!

The sprint race went pretty well for me. I had been riding my touring bike for 5 days and 400 miles with 50 lbs of gear. My legs were a little worn out and I did not hammer the Bike the way I had hoped but I balanced it with a competitive (wetsuit) swim and solid run (6:21 min/mile).

The race started with a 1/3 mile wetsuit legal swim and I posted 8:31 time which was the 81/1000 fastest overall. The wetsuit makes me a pretty strong swimmer. The Bike course was mostly uphill on the way out (25 min) and down hill on the way back (17 min). The run was flat and I was able to maintain a strong pace. I was a disappointing 6/79 in my age group, I was surprised at the level of competition. I was 28/1000 overall and 27 man (one women pro beat me).

My Dad, Sister Krissy and Aunt Gig came but because of logistics they did not recognize me while I was racing. Krissy cheered for anyone that sort of looked like me and I heard her and saw all of them but they are not sure they could identify me. It did mean a lot to me that they came to the race.

Triangle Triumph

I am finally out of my White Lake slump. I have not put together the type of effort I want to since blowing up on the run at the White Lake Half. Last year, I did the triangle and it was my worst race…by a lot. So between my slump and last years race I figured I would just bag this years triangle. But then my neighbors and friends Mike O and Les M decided to signup (their second race) and my buddy Gary was racing and Mark K and Richard “The Rocket” Puckett were going to be there so I broke down and signed up and kicked ass!

I decided to throw caution to the wind and to bike as hard as I possibly could. I told myself I did not care if I was totally cramped up and could not run after the bike, I just wanted to bike as fast as I possibly could and not leave anything out on the bike course. I took the race wheels off the bike because they were rubbing on hill climbs and used my training wheel with the power meter on it. I knew the course was all hills so I wanted my powertap as a cheerleader.

I swam a 14:10 which was okay. Much better then I did at Tri Latta. I was not unhappy with the time but I knew that I had given up 3 or more minutes to my age group leaders. When I got on the bike and I hammered, really hammered. My average speed was high so I knew I was doing alright. When I turned for home I was averaging around 24 mph so I knew that I was turning it over which gave my a little extra mojo.

When I got to transition (T2) I had caught Ken Younts. I had no delusions of out running him but I knew I was having a strong race. I was a little worried when I started the run but the legs came back to me after 200 yards and I was able to hold a fair but painful pace. Unfortunately, in the last half mile David Kaats passed me and took fourth place by 11 seconds. I do not remember seeing him out on the course, at least it was not a podium spot.

I finished with a 1:11 which was six minutes faster then last year (and the swim course was a minute longer) I spanked Mark K (who was on the podium in his age group) and Richard “The Rocket” by a minute and a half. I was fifth in my age group and 35th overall but it was a large race and I was really happy with how I had done. To compare, last yea,r I was 114th overall!

Later that night I looked up my bike splits and I was smok’in fast. I was 7th fastest biker and was only 59 seconds behind – Cid Cardoso. I beat 11 elites on the bike. It was by far the strongest bike I have ever ridden. I was so happy about the race that the good feeling is still with me a month later.

Lastly, I had fun racing with Gary, Les, and Mike. These races are much more fun when you share the experience with people you know.

Kure Beach - most fun race

Kure Beach might be the most fun race I have ever done. The family was supposed to come down with me to the race but at the last minute they pasted and it is a shame because they would have had a great time. The kids can play on the beach and cheer for you which actually makes watching the race much more fun.

I went down the afternoon before the race and met my pal Lucky at the beach to practice the open ocean swim. It was invaluable. We swam out and then practiced swimming up the shore line. The race has a strange format: swim 400y, run 1.5, Bike 12.4 mi, run 1.5 and swim 400 yards. So we practiced, getting through the breakers, swimming the shore and turning it back to the beach. Just being comfortable and knowing what to expect was a huge advantage. And it was just fun hanging out with Lucky and swimming in the ocean. I had never just swum in the ocean, pretty cool.

Well in addition to Lucky, Mark Kauffman was also coming down so I knew that we should expect some racing. I went off with Mark Kauffman because the 40-44 and 45-49 age groups were combined. Lucky went off a head of us so he did not have the advantage of the head-to-head competition.

Mark got out of the water a little bit ahead of me, so I was kind of excited to have him in my sights. But as soon as he put on his sneakers he was gone. I mean flying. The run was tough, it was hot and it usually takes a while to shake off the swim. I also was losing the “Juice” I needed for a great bike. I loved the format but I do not think it suited me.

I biked pretty hard but it was not and all out effort because I have been trying to balance myself for the other segments. I knew that I had another run and another swim coming. The bike was flat but we face a good head wind for half the ride. I figured that because Mark can out swim and run me and because the race is symmetrical that I would have to catch him by the halfway turn around on the bike in order to beat him. I did not. I passed him about 100-200 yards after the turn around and so I knew I was in trouble. On the run back, Mark caught me with half a mile or less to go and then padded his lead on the final swim leg.

I had solid race but did not earn any new hardware. I think my balanced race strategy is not working out. I need to blast the bike and then use the adrenaline to hang on in the run. But in the end I had fun. Oh yeah, Lucky beat me too but he lost to Mark by a handful of seconds.

2008 Tri Latta Sprint - Gutting it out

This race was really tough for me because I really did not feel like racing. I had been sick for a few weeks, I was not in my best form. I knew that I would be swimming without my wetsuit so I would struggle. But I went down to the race and gutted it out.

I was dissapointed in my swim time, I heard the horn that is used to start each wave (at four minute intervals) go off as I finished my swim and thought "Wow!I swam it in 12 minutes thats about a minute and half faster then I hoped"...turns out the horn was for the wave that was 16 minutes after me and I swam 3 minutes slower then I hoped. The swim was long and hot and I did beat last year by almost a minute. I biked slower then last year and I ran slower then last year....Overall I was slower then last year. I was just a tough race; physically I was still off my game and mentally I was not up for it. But I dug it out and did ok, I think you really need to feel good about getting the job done when things are stacked against you.

The crazy thing is that I finished third in my age group. I had a friend say that I should be more positive about the race because I was third out of sixty something but I do not think it is good to rate yourself by how you placed. If a few of the big dogs had been there I would have been off the podium. Instead you have to look at how you performed compared to your potential and I was not on for this race. But you can still look for positives and I feel good that even on an off day I went out and gave a solid effort.... and it is nice to get new necklace (see picture - This is my Coach Lance, his wife Coach Ann and Baby Leo - Lance was second overall, along with "Podium" Rich, my friend who has stood on the Podium for every race this year!)

I am going to Kure beach and I am trying to get myself ready for this race with its weird format: Swim, Run, Bike, Run, Swim. I think the shortern distances will play to my strengths. I am feeling better from the illness and the training set back. I am adjusting to the heat. Well see what I can do in the next one...

2008 White Lake Half - The Whole Story

I am not even sure where to start. Well, I suppose I will start by saying that it might have been the hardest thing I have ever had to do. Am I disappointed? In some ways. I think about what the race could have been or about the mistakes I made and, yeah, I have to be honest I am little disappointed....but not in my effort.

Lets start at the beginning, I have been training for the White Lake Half Ironman since the Duke half Ironman last September. That is a long time to stay focused on a goal and I did. I put in a lot of hours. I have raced two short races (MAP and Azalea) prior to the White Lake Half but the emphasis of the training has been on the “long course”. I was please with my race at Duke but I believed with some distance training I could have a great race. Three weeks ago I even went to the race site and rode the bike course and ran half the run and my performance in this time trial was promising so I went into this race with high expectations.

Many of my friends in my YMCA triathlon club stayed at the Goldstons motel, a tradition they have had for years. The social side of the event was fantastic. We all enjoyed a hearty pasta meal on the lawn of the beach motel the night before the race. It is a two race weekend with the Half on Saturday and the Sprint on Sunday so there are a ton of people that participated. We had about 15 athletes in the Sprint and 15 in the Half. I think five of the crazies raced both…. not me.

I was surprisingly relaxed and confident leading up to the race. The race had been built up and promote as the showdown between myself, Dave “The Diesel” Babson and Mark “Lucky” Luckinbill. We had even resort to talking smack to each through Shirley, the lady at the Bagel store. Each morning as I order my onion bagel with cream cheese and sundried tomato spread, I had to be ready to deliver or receive a quip from lucky via Shirley. The exciting thing about the match up was that our strengths could not be better misaligned. Lucky can run and I can bike and we were both learning to swim. I also had the advantage being 4 years older then Lucky and starting in the wave 10 minutes behind him which meant that maybe with a good swim and solid ride I might catch lucky on the bike and have a 10+ minute advantage on the run which just might be enough to hold off the hard charging jackrabbit.

So it all starts with the swim. In the half it is 1.2 miles and I was ready. The wetsuit is like a super hero suit in that it gives me the special power of buoyancy and for me that translates to speed, real speed. I slowly and steadily clawed my way through the water. I overtook many of the people in the waves that went off before me and I knew I was cruising. I have worked hard on swimming this past year and it was paying off, big time. I was at the dock ladder in 33:40 and at the transition matt in 34:40. This was five minutes faster then my time at the Duke Half and turned out to be 79th fastest swim of the over five hundred male competitors….. and I had closed 4 of the 10 minute on Lucky! It was certainly going to be a good day.

I was out of the wetsuit and on the bike in a blazing one minute and thirty-eight second and I settled in for a long ride. The first 20 miles of the bike were pretty smooth, I was not pushing to hard. My heart rate was just over 150 and did not want to come down but I did not concern myself because I was feeling pretty good. Around mile twenty a couple guys passed me which was a bit of a surprise. I am rarely passed on the bike but with my strong swim I was now mixing up with the big boys. I continued to ride what I thought (but might not have been) a reasonable pace and about half way through the race I looked over to see a quite startled Lucky. And in the wink of an eye, we both realized that Lucky’s chance of beating the Diesel had just grown very thin, unless something went terribly wrong… or if he ran the race of his life… or both.
The last five miles of the bike course are tough. They are long and boring and it is a mental challenge to stay focused. The muscles in your butt start to tighen up from being down on the aero bars all day and “the boys” are a little tired of being sat on for over two hours. I also wanted to freshen up for the run so I ratcheted back the Diesel for the last five miles. I parked the bike in 2:32 which was a little slower then my test time from three weeks prior. I felt pretty good and had a total time of 3:05. If I could hang on and posted a 1:50 run, which is a reasonable and conservative target, I was going to have the race of my life!

I must say that in the first few miles I was having a hard time shaking the ride. The quads were really tight. I was hoping to do 7:40 miles but I was clocking in at 8 minute miles. Still I thought things would hold together but around mile 3 I started to realize that things were not right. It was very hot and it was midday and I was not running well. Lucky came by me around mile 4 and being the sportsman he is (even though he knew he had been beaten by me) he still offered me encouragement and was rooting for me to have a great race. I, on the other hand, was coming to the realization that maybe even with a 15 minute head start on the run, I was not going to beat Lucky and that I was in for a very long day.

After mile 5 things got really bad. Really painful. It became hard to run. My pace slowed to over 9 minute miles and I realized it was going to take a lot of will power just to bring the ship home. Maybe I bonked or maybe it was the heat, probably a combination of the two but it became really hard to run. The miles seemed to take forever with a couple miles to go Margo came up behind me (taunted me) and passed me, but at that point I did not care, I had bigger things to worry about. Every once in a while I would get a little second wind. I would pick up the pace, a little bit, and within 50 yards I would start getting dizzy. My legs felt like they had charlie horses…..Mile 10, Mile 11, Mile 12, Mile 12, Mile 12 and finally I could see the turn to the finish. I did it, I finished. Overall I was 10th out of 72 in my age group and I posted a 5:12. I finished 82 out of 500+ men. These numbers are not bad but they do not tell the whole story. A story of what could have been or what it took...and, oh yeah, Lucky beat me by 15 minutes (see above picture)

Am I disappointed, sure… but I am also proud of myself for getting the job done.

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!

Season 1 - The Final Chapter (Setup Invitational Championship)

What a great way to close the season. I qualified for the season ending championship and I was really excited to do it. I even invited my Dad down to see the race. The weird thing was hardly anyone signed up. I should have known from looking at last year's race roster; but I just thought.... tag the race with "championship" and everyone would be there. I only had nine guys in my class, I predicted I would beat four and four would be me. Only Pat and Dawn from the YMCA tri club participated; Richard Puckett, Mark Kauffman, Lucky, Tommy, Johnny "The Taxman" and Margo Pitts either did not race enough races to qualify or did not want to get out bed.

By the time race morning got here, I was starting to appreciate why no one was racing - Race season is over! It feels over. You know how they wait two weeks for the superbowl and it ends up in Febuary and by the time gameday final arrives, you're like - who cares, pass the salsa, well that is the way it felt for this race. The season was already over. But I was racing so I focused on doing the best I could. I pre-biked the course three times in the weeks leading up to the race, one time at race pace. I rented a disc wheel for $170. I have been told that the race wheels can save you up to 2 minutes. In fact it saved me over 2 minutes, WOW! might be worth the $2400 - Not! (I am going to buy race wheels for next season anyway).

By the time race day arrived, I had all 8 of my age group competitors memorized including their projected times (relative to mine) which I color coded, printed and laminated so I could tape them to my handle bars. Now, I know that I will take a lot of crap for doing this (especially from Margo) but going into the race with this information actually makes the race more interesting and fun for me.

Of the guys that were there, the one I wanted to race the most was Ken Younts who beat me out for Endurance Series champion in the last race of the season (while I was off doing a half ironman). Now, I had beaten Ken at Riverwood but Ken beat me at White Lake and he has been on a roll ever since. Ken's wife is an elite women triathlon so he has free coaching and probably a little extra "domestic motivation" (a.ka. pride) to get after it.

The race was right near my house at Beaver Dam Lake which is beatiful and the weather was perfect. I swam great, really smooth did not have any anxiety, I had a great rhythm. I got out of the water in 21:32 which sounds really fast compared to my 1500 swim time at Pinehurst which was 29:22 but comparing swims is like comparing apples and orange because the courses are never the same distances. One thing I have learned is 1500 meters is not always 1500 meters and this course was really short.

I got on the bike and I started to crank up the Diesel. I passed two of the other eight age groupers in the first mile on the way out of the park. I waved to my Dad and to my wife and kids. and then I started to bust it. My plan was to ride the bike as hard as I could and hope to build a big lead. I kept the RPMs high 95+ up the hills 88+ down the hills. I passed a few cyldesdales (given that these guys can out swim me they should probably be called "Orcas") and then as the miles went by I started to see the Athenas, these healthy ladies started 14 minutes ahead of me. But I did not see many others.... I started to get nervous. I only run Heart rate and Cadance on the bike computer because the average speed and speed was messing up my head. I felt like I was racing well but where were the other age group competitors? where was Ken? Finally around mile 15, I passed two more of my age groupers but by mile twenty there was no sight of Ken and I knew I was in trouble.

I finished the bike strong at 22.8 miles per hour and a time of 1:08:22. I am hoping that this is a top 5 time, at least a top ten.... it would have been last year. I started the run and I knew it was not going to be pleasent. I was used up. I started slow 7:39 and 7:33 miles and then I started to work it out. My heart rate was too high, in the 160s, so I said screw the heart rate and I just dig it out. I saw Ken at the turn around and knew that he was going to beat me...badly. I had a hard time tracking the other age grouper competitors because I could not see all the numbers and I left my laminated cheat-cheat back on my bike. Between mile 3 and 4, I thought I was going down the tubes, I felt like my legs might cramp and I felt the Diesel shutting down, I ran a 7:41. BUT thats when my friends and family stepped in! My wife and kids were cheering - "Dig it Out". My Dad was riding along side me and encouraging me (in a constructive manner!). and my friends Timmy "The Bullet" and Gary "G-zip" where screaming - "Don't leave it out here!". So I sucked it up.

100 yards ahead of me was someone who I thought was third in my age group. I locked in my radar and started to cut down the distance. I closed with a 7:24 mile and 6:56 mile. With 20 yards to go, I came up behind my target rested for 2 or 3 seconds and then dropped the hammer.

DIESEL TIP - when you pass someone in a race especially at end, do it with authority. You want to already be accelerated when you pass them and you want to be going fast enough to break their will....you want to crush their spirit.

I beat the guy but it turned out he was not the third place guy in my group so I ended up in fourth, Not bad. My run time was 44:47 which was faster than Pinehurst even though I was in more pain. My overall time was 2:18:23. Oh, and Ken Younts, won the age group with a 2:12...destroyed me.

Based on my expectations, the season was a HUGE success. I did much better then I hope I would at the beginning of the season.

• I finished 10th in NC series
• I finished 2nd in the Endurance series
• Raced 15 times
• Did the Duke Half Ironman

But these accomplishments are not what made the season great. It was the new friends I made and the time spent with my existing friends. I enjoyed hanging with YMCA tri group and training with friends Gary, Tim and Big Mac.

Well where do we go from here.... I am not sure what I will "tri" to accomplish next season but whatever it is, I plan to blog about it. Many people have told me how much they have enjoyed reading about me and I certainly love to talk about me so it makes sense keep a race journal of the Diesel's sophomore season..... Thanks to everyone who was part of this experience.

- The Diesel

The Showdown (Pinehurst Olympic Distance)

Well Pinehurst was the big showdown, Mark Kauffmen, Richard Puckett, and Mark "Lucky" Luckinbill were all there.

It was my first Olympic (or International) distance race and I had modest expectations. The swim is only 400 meters shorter (1500 meters total) than a Half, while the Bike is only 8 miles longer (24.8 miles) then a Sprint and, honestly, I do not need the extra 5k (10k total).

But even with distances that do not play to my biking strength I still had a good solid performace.

I started a bit shakey in the water. I was not swimming straight. My mind (or the wind) wanted to turn me, so I had to keep lifting my head to site my line, I felt really constricted in the wet suit and I could not find my rhythm. I started to get some anxiety and two or three times I had to pull up and breast stroke. I guess that I had such a positive swim in the Half that I expected this swim to be easy and when it wasn't, I freaked out. I even swore this would be my last race...ever. I was able to collect myself and pull it together. I still had problems tracking but after I turned the first of the two markers I was able to get into a rhythm and swim home strong. I was out of the water in 28:40 and at the mats, which were a ways up the hill, in 29 minutes and something seconds.

The Bike course really did not suit me. The hills were not steep but they were long enough that I could not use the Diesel Power to keep things rolling. In a few places I really had to grind, so I did. In the end I had a strong ride. I rode just under 23 mph (depends on how exact the distance was). At around mile 15 I caught Mark Kauffmen and encouragingly told him that I would see him on the run (which I did) and then with a mile or two left I caught Lucky who started in the wave three minutes ahead of me. I ruled neither of these guys out because of their running ability.

I made a quick tranistion (without socks) and was passed by Lucky before I even hit the transition exit mat. He wished me luck and then slowly disappeared ahead of me. Only a few miles later Richard Puckett offered me a high five on his way by and then Mark Kauffman followed. Mark was quickly out sight but I managed to keep in site of Richard and at Mile 5 I passed him back. He offered some encouragement and I stepped up the pace. I was very happy with run. I average 7:29 and did it with negative mile splits: 7:26, 7:54, 7:22, 7:39, 7:16, 7:00. This means I closed the last 5k in 22:37 which is not two much slower then my 5K time in a sprint. I really felt solid and in control during the run. I still want to get better. I would like to run sub 7's next year. But it was a strong run for where I am right now. Oh yeah, and without socks I got some really bad blisters.

In the end, it was close. Mark beat everyone. Lucky made up the 3 minutes and beat Richard and I. I held off richard to claim the bronze. I should see Richard and Mark again at the invitational.

When the results were posted I finished 78 overall man out of 474. I was 12 in my class. I finished the season 10 in my age group for the series. Here is the NCTS final series standings

Half way there (Duke Half Ironman)

I raced the Duke Half Ironman..... YES!

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I had a good race. I could have had a great race. I came out of the water in less than 40 minutes. I had to swim through big waves for 1.2 Miles. I rode the 56 miles at 21.5 mph and never dropped the hammer.... But the run.... I had legs cramps the WHOLE way - 13.1 miles, 1:58 minutes of running on legs that were having cramp spasms. It was mentally draining. I still finished in 5hrs and 21 min. I was 11/43 in my age group and 70th/286 in overall men.
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I feel I have a much better understanding how to race the "long course" and how I need to train to improve in the distance events. I am, relatively, better in the sprints, particularly those with long bikes and short runs and short swims. I can really hammer the ride if I know I only need to hold it together for 5K. But I have to be much more conservative on the Bike when I have to follow it with almost 2 hours of running. I still finished 31/286 on the bike even with a relaxed effort.

But with some training, maybe, just maybe.... the big distances could become my thing. I had I couple twinges of real pain (other than the cramps) but I really did not have a lot of wear and tear. My legs are sore with DOMS (delayed onset musle soreness) but I think I did not hurt myself which was my big worry about the big distances. I am still not sure I can handle the training load without getting hurt, but maybe.

I figure I better add a Diesel Tip - you need to make sure you have electrolytles. I thought they were in my mix (Sustained Energy from Hammer Gel). If you are running the long course make sure you have water, energy and the electrolytes!

I have to admit, the rumors are true, I did shave my legs. I figured if I was going to spend $150 renting race wheels that I might as well shave the legs too and squeeze out another half second. BTW, shaving your legs is a lot of work. I recommend the pink ladys bic.

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I enjoyed the nature of the long race, it seemed like an odyessy. The time and distance were so long that you were able to "lose yourself" in the event. It was not always about the next mile marker. Believe it or not, even with the waves and getting smacked pretty good in the head, the swim was my favorite part. I felt like I could do another loop easy (Iron Distances)

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Well that begs the question doesn't it.... Am I going to do the other half too, the big dance, the true test, the ultimate, the one and only - IRONMAN?

Sorry, but I do not know yet. But If I do I will announce it right here on the Diesel Chronicals....Stay tuned.

If you would like to read a great ironman race report check out this blog by "Lucky" http://www.luckytri.blogspot.com/

If I ever do a triathlon. Two big reasons will be my friends Margo and Lucky.

Margo because she has reminded to me that you can do ANYTHING you put your mind to and Lucky because he showed me that doing an Ironman can actually be FUN as well as rewarding.

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Last thing, I got bounce from first place in the Endurance Triathlon Series final standing. While I was off doing the Duke Half, Ken Younts had a great race and swap positions with me. Ken is a great competitor and he earned the Endurace Title. Congratulations Ken - Diesel

The Puckett spanks The Diesel - Lake Norman 2007

The good news and the bad news...

First the bad news, Richard Puckett finally beat me. I knew it was coming. He has been closing on me all year. His bike is getting faster and he has spanked me on the run in the last few races. Congratulations to Richard, he had a great race.

The good news, well I had a good race too. And thats what the sport is really about - your personal performance, not your competitors. I swam in 17+ minutes but it was a long 750M course and most times were a minute slower then other races. I had my strongest bike this season with a 13 overall rank on the Bike and and average speed of close to 24mph. I had the power tap on and it registered 250Watts for the 17 miles. My run was not one for the record books probably because of the effort that went into the Bike.

I finshed 7th in my class and 46 overall and I earned some valuable points.

So what happens next, well I registered for the Duke Half Ironman on 9/16. This is going to be a tough race. I have to be honest I am worried about the wear and tear given the distance but I am in good shape and I figure I need to take advantage of my conditioning and attempt the long course.

Oh yeah, after getting spanked by The Puckett, I have decided to hire a coach.

My buddy G-Zip brings home the hardware....too (UNC Wellness supersprint)

Not only did the Diesel bring home the hardware for 3rd place in the masters (7th overall), my buddy G-Zip finished third in his age group. I take a great deal of satisfaction from this accomplishement because I am the one who was responsbile for introducing "zip" to multisport. It was only a short few monthes ago that he took over 7 minutes to transition between events... and now, not only are his transitions competitive, but he is spanking me in the water and on the runs. Results

Aside from G-Zip's success, the race was exciting. Richard Puckett, who has been closing in on the Diesel, went out 30 seconds ahead of the Diesel in the Pool. The Diesel closed 13 seconds in the pool and then finished off the next 17 seconds in the first mile of the bike. Given my ride of 22+ mph on a hilly course with a power output north of 260 watts, I never thought I would see Mr. Puckett again, but he greeted me in T2 with "Nice Ride Diesel" which freaked me out because I knew that guy could run so I did what I could to hold him off to the last 400 yards. He passed me and made up 13 seconds but it was not enough and I ended up with a 17 second victory. Very rarely do you get to race head to head in a pool start. We both had a blast.

I was 7th overall and in striking distance of the leaders so this meant that I got some good points for the series. There are two more races in the Endurace series so I have to hope that my scores are good enough to keep me in first. Series Standings

Your in the Diesel's house now (Mission Man Sprint)

The Diesel is back on the podium with a 2nd place age group finish and 23rd overall (results)

The mission man is an Endurace Series race (Development Series) but a popular race all the same. I clocked a 15:27 swim for the 750m but the distance was long and so the time was better then it seems, certainly better then the Tri latta race (+17min).

As usual, the race hinged on a strong bike ride (13 overall and 1st in age group). I even manage to beat Tony Kobet on the bike by 8 seconds. Tony is one of my closet competitors. I had to avenge my lose to him at the Triangle race. Tony is a great guy and I love racing him, he beat me by 1 second in the first race of the season. That 1 second has provide ample motivation in other races this season.

I think my swim strategy worked well. I went out kind of easy and slowly picked up the pace. This allowed my some control over my effort and I was able to remain effcient. I really focused on my kick. (DIESEL TIP) Mike Beaman from Inside-Out Sports suggested that I might be dragging and dropping my legs. It would explain why I am so much faster in my wetsuit. You need to kick enough to keep the body level.

Anyway, it feels good to race at my potential.

It is not always about how you finish (Triangle Triathlon)

I had high hopes for the triangle triathlon. It was a big race with over 1000 people. The race was really not suited for me. The ride was only 13 miles and hilly so it did not give me the chance to make up for my swim. I got out of the water in about 15 minutes which was a minute slower than I had hoped but still better then my 17+minute swim at Tri Latta.

I thought I had a great bike but I was not watching the telemetry (power monitor, bike computer, heart rate, GPS - all the gizmo I am wired up to) and my time was slower then I had planned by over two and half minutes. Almost a minute of the time was the result of a fouled up bike mount. I started with the shoes already on the bike but I pedaled through before I got my left foot in the shoe. The shoe jammed on the ground under the petal and knock me off the bike, I remounted only to realized I had knocked the chain off too.

I finished the race with a slow run run on a short fast course. Not my best race but all the same It was great to be racing. And I must say, my comrades that came to the race to cheer from the YMCA TRI Club (Lucky, Margo, Tommy, and the Taxman) were awesome.

Good News... Bad News (Tri Latta Sprint)

The Good News: After two subpar bike performances. I promised I would take it easy on the swim and hammer the bike. I did. I rode the 17 miles in 43:18, thats 23.55 mph. I have never ridden so fast. I was 2:18 off the leader. I was the 21 fastest bike but I was only 18 seconds out of 14th. I passed hundreds of people. I had the Diesel humming and I handed out a lot "spankings".

The Bad News: My relaxed swim was so slow that I am still trying to figure how I could have swum so slow. I would have gone faster if I breaststroked... seriously. I felt like I was swimming great but at the turn around I saw some purple caps from the clydesdale class that started 3 minutes behind me. I even so some people pass my doing the breast stroke... I can not figure it out. I was taking easy but not that easy. I finshed swim with a 17:23. So much for taking it easy.

The race was fun and in the end I finshed 6th in my age group. I caught Mark Kauffman from the YMCA TRI club during the Bike but he ran me down and finished 5th. It is great to race head to head.

I am headed to the pool. I am going to swim everyday until I figure it out. It is all about pace. If I can figure out how to swim more competitively it will take my game to the next level.

Maybe its my nickname... Diesels are not known for their swimming. Maybe I just need a new handle....

An Emotional Challenge (Woodlake Sprint)

I added woodlake sprint into my schedule because it fit nicely between the siz weeks that seperated white lake and tri latta races. Also, it was not a points race so I figured I could go and just enjoy racing.... but it was a tough race.

The swim was a wetsuit legal 600Y swim. I stayed relax and swam well, freestyle the whole way (no breast stroke). This was the first time I freestyled the whole open water swim. My time was not super (10:50) but it was an improvement. I got out of the water with a few people that usally beat me. Diesel Tip - When you swim in the open water RELAX. If you push to hard, even a little to hard, you will ruin the rest of your swim. There can be a lot of anxiety in the water. RELAX during the swim.

Unfortunately, after the swim things got tough. Maybe I was tired from "really" swimming. But I could not get the bike up to speed. People that I usally beat by minutes on the bike were passing me, the women that I passed in the water were passing me back. It was a tough first 6 miles. Finally the lights came on and I was able to crank it up. I passed most of the people that had passed me but I had lost a lot of ground. I really depend on the bike to put me of front and with the rough start it was not going to be my day. I had an OK run but I did not clock segment splits. I hope the next race goes a little better.

Results: 31/217 overall and 7th in age Group.

Reality Check (White Lake Sprint)

Results: Overall Men and Age Group

Highlights:
49 out 342 men overall
37 fastest men's bike
42 fastest men's run (20:06 for a 5K)
10th in age group 40 - 44

I was expecting big things. I bought a wetsuit and it drastically improved my swim times. What I did not plan on were the waves and they punished me. I was hoping for a 14:30 swim and I end up with a 16:30 swim. Even Worse, I got out of the water and I was tired so I started the bike slow.

It was a two 7 mile bike course, the first lap was 22 mph and after I recovered from the swim I was able to average over 24 mph on the second loop. If there was a positive (and there always is) I clocked in a 20:07 in the 5K run which is a great time. I was hoping for a 21:00 run so I smashed that goal. But without the Bike time to strengthen my performance I was relegated to 10th place in my class which is not the top 5 that I was hoping for. I think that splits will show that the swim cost me a top five and bike cost me a top three.





You can see from the splits the first lap (red) was way slower then second (blue)

On a personal level, I was happy that even though I did not have a great result I had a great time. I was also thrilled by the support - Margo, Rosemary, Mike Beaman and many others were there cheering for me. Stacey Richardson (Elite Female Winner) even offered some on course advise as she zipped past me on the bike. She said "Diesel Tip" - You got to have the RPM up high. Running in a high gear especially after the swim is too tiring. GEAR IT LOW AND GO.

I am going to take a few weeks off from racing. The next NC Series (points) race is in 6 weeks,

the Tri Latta race. I will probably race one time in between. In the meantime, I will be practicing my swimming and trying to get out into the open water.