Pac Crest Race Report

Race List this year:
March 16 - Shamrock Run 8K: DONE!
April 6th - Beaver Freezer Duathlon - 12 mile bike, 3 mile run : DONE!
May- might have to look for a 10K in here. I had lots of stuff to do this month, including 2 vacations and a little cold. Glad in retrospect no races here.
June 7th - Blue Lake Sprint Triathlon: DONE!
June 15th - Hagg Lake Olympic Distance Swim: DONE!
June 27th - Pacific Crest Triathlon Olympic Distance Triathlon: DONE!
And I planned out the rest of my summer-ish...
July 20 Girlfiends and Dudes Sprint Tri
August 2 Wahine All Women's Triathlon
August 9 Huckleberry Half and 10K- running the 10K!
September and beyond unknown!

I did the Pacific Crest Olympic Triathlon last weekend Sunday!  SO many learning points!

This race is gorgeous, set in and around Sunriver, Oregon, near Bend.  This area is so yummy for your eyes, the Sisters, Mount Bachelor, and all the beauty the high desert holds.  It is a part of a mega weekend of events.  There are two days of events: s a kids tri (think bounce house, run through pool, bike and run, very fun!), a long distance tri (half iron man), a marathon, a half marathon, 5K, 10K, and 2 supported bike rides, phew!

Before I left, I made an all inclusive list, I did not want to get there and not have my gear.

BIG LIST 

In our crew, we had Ryan, rocking a half marathon in 2:08 minutes, AT ELEVATION! He accomplished that feat on Saturday.  That's less than a ten minute mile...awesome. And myself, Emily, and Danielle all took part in the Olympic Triathlon.  AND not to forget the fearless littles, Etta and Sarah did the kids tri!  Also new-to-me-friend Mike was ready to shred the Oly too.

Let's start at Saturday night, Danielle, Emily and I packed up our gear, going piece by piece through every leg of the race, packing all the required equipment we would need.  Typically, there is one spot for transitions in a triathlon but sometimes there is two.  The latter is the case for the PAC CREST Triathlon.

Danielle had the great idea to pack two bags in the morning, one for each site, so it was a no-brainer come morning times.

We also agreed to head out a bit earlier this year,  we got to the water just in time last year to set up and Emily had to immediately hit the water!

My Goals:

1. Prep body with rolling out after car ride to Sunriver - done
2. Be prepared by packing all items - done
3. Get there early so have time to sun lube, set-up - done, still got burned to hell
4. Shave some time off swim - DONE!
5. Shave some time off bike - DONE!
6. Except whatever happens on the run - it was a toughy.  Still in the accepting process.

I have said this before, but I set lots of goals.  I met so many! And they were reasonable based on my training and how things were going.  These are all really relevant to me;  it is essential that I loosen up my body, and pre-pack.  Day of race, my brain is also racing and I need that day to be as automatic as possible.

This year, I estimated my miraculous-do-no-wrong-running-goes-so-well time (11 min mile) at 3 hours 33 minutes, my long-end-of-things prediction being to beat last years time of 3 hours 58 minutes.  I ended up with an overall time of 3:53.39. I will take it!

Here's how it all went down:

We got up early! And we were so prepared, a quick efficient dolling out of our goods at T2, then Ryan, having raced the day before, shuttled us to the start.  T2 is transition 2 where you stow your bike and lace up your trainers.

T2, or transition 2, where we will dismount our bikes, and switch to running shoes.

Here is my little nest, I put down a towel and weirdly have two pairs of running shoes.

I changed shoes and socks, my feet get so cold on the bike ride I am experimenting with how to make the bike to run transition better.

I didn't know which pair I would go with...I have been having such a hard time with my feet, I WAS going to wear my old "high heeled" running shoes because they had been the best option post bike ride during my last triathlon.  On the Friday before the race,  the toes box started seriously hurting my pinky toe on my last pre-race run.

I brought my two newest pairs, never had much running in them.  It is highly NOT RECOMMENDED to try something new on your race day.  I just new that I couldn't use my oldies and have a happy day.   I'd rather walk it all and not crowd my feet.  I ended up running in my Altras to the left and my feet felt great!

From here, we enjoyed the drive to the reservoir.  It takes a solid 30 minutes to get there, plan on that!  

You also had to jam all your gear into your bag before heading out on the bike.

Transition one, after the swim, you strip your wetsuit (I like to sit on my bucket), dab a bit of water off, helmet and shoes and sunnies on and roll out on your bike.  I usually have two towels.  One for my nest and another for a quicky post-swim wipe down.

Once we were all set it was time to put on wetsuits, and get warmed up in the water, which is a bit of  an oxymoron since the water was about 64 degrees.

The swim went off in waves, and this year Emily, Mike, and Danielle were also in my age group.

Das Schwimmen: .9 miles = 34 minutes 42 seconds

This is the first time I suited up and felt none, no internal wiggles at the swim.   Not sure if that was because my friend, Emily, was there and we were being silly right up until the start, or comfort from experience.

This also was what I had been practicing since February for...to come out of the water less traumatized and more able to get at it on the bike and run.

I have been in the pool and open water more this year than any other year of triathlizing since 2003. And I started right in the mix, looking to battle for position and hang with the big kids.  Last year I swam it in 38:03, this year I pulled in at 34:42.  That was a super duper win.  I am very pumped about this shift!

I ACTUALLY passed people!

Passed them, schwoop!  Oh, I was still passed and swam over too, but what a thrill to not just survive the swim but thrive a bit.

Check this out if you can see, Emily and Danielle shaved loads of time off last year as well! Danielle's time is not picture here but she tore it up, finishing in 3 hours and 5 minutes!  She was in the top 15 of our age group!

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OHHH, Das Biking: 28 miles = 1 hour 50 minutes 20 seconds

This bike course is no-jokesters.  The first 14 miles are a series of ups ups ups and also up, did I mention the climbs?  And just to keep it fun, mile 12 to 13 is a one mile climb!  Then reward city, ripping 30-34 miles an hour downhill!

Last year I held down a 14.3 mph average, and this year 15.6 mile per hour.  I like it!

Last year, (My First Olympic Triathlon) I had done a sprint triathlon the week before and felt pretty tired at the start...and it was 95 plus degrees in the high desert.  That was a test of mental and physical  power.  I also noted to taper harder in that post, should have reread that post prior to this one!

This year, I trained per my coaches directions, and did a decent ride the weekend before, 28 miles, and another 13 miles the Tuesday before.  I really wanted to follow my coaches instructions to the "T" this year.  I am so grateful for the coaching from Shawn Bostad at Upper Echelon fitness.  He has a wealth of experience, and endless encouragement.  During group workouts, I would hit a wall or feel downtrodden or frustrated at being at the back of the pack and he always picked me up.

I totally shaved 6 minutes off the previous year's time.  I did do a lot more hill training this year and a lot more long rides and I think this is where I squeaked out a little more speed.

I did have a bit of a mechanical issue on the downhill.  I could not shift into my big wheel as my bike is over ten years old and just could not get the derailier to do it's thing with the intense vibration.  Some sections of the road are rough.  Not full of potholes but the asphalt is older and sits in the desert sun daily.  I am not sure how much faster I could have gone if the shifting was going better.

I once again felt pretty tired at the start of the bike and kinda demolished at the run start.

Hmmmmm, IF I do this race next year, I am going to taper much harder, and maybe go up a few days before, versus a day and a half.  I also just couldn't nutrition up really well on the bike, my tummy just wasn't having it.  Next time I would push food in the mouth hole and get it down regardless of what my stomach thought.

The Runner: 6.2 = 1 hour 20 minutes

My friend Emily, so kindly hovered in T2 area, thinking maybe we would enjoy the run together.  I already knew as I dismounted my bike this was going to be a tough run.  I was so tired in my leggies.

We walked out of T2 after running past families to high five, and I had just a scooch of the prior issues I had in the last couple races (see Beaver Freezer Duathlon,  Blue Lake Triathlon) with the foot ache.  The new wider bike shoes have been key in solving that issue.

Emily looked good, felt good and went ahead.  My legs were scrambled.  I knew I had to just put keep moving for the next hour or so.

I didn't have a treasure trove of successful runs to lean on, but I knew I would finish.  I made tiny goals, "run until the next cross walk", "walk the hill, run the downhill".

I did my best and walked ran the next 6.2 miles, just slowly peeling off the miles.  I ended up being 5 minutes slower this year.  I would mwah mwah that one BUT it's not a huge surprise for me.  I transitioned to a zero drop shoe this year, lost a lot of muscle, gained 15 pounds, and have had really up and down showings with the run.  During my training runs, I have had to skip some workouts and straight up run less frequently because of ouchies in the feet.

I am so happy to feel truly recovered from my car accident.

And how could I mwah mwah when I kicked some booty cheeks on the swim and the bike? And I KNEW coming into this one, the run would be a question mark.

I FINISHED and look at my buddies helping me towards the finish line!

I didn't know they were gonna boost me but I SO appreciated it!

That was my big tri for the year, I have a couple more sprints and running races planned but my next phase is to shine up my running AND PUT ON SOME MUSCLE!

Endurance training is great, but I am more interested in adding muscles, and would rather put time into that sector of life.

And shake off the 15 pounds I put on since last year.

IF YOU ARE CONSIDERING THE PAC CREST TRI, know this:

1. It's at an elevation of about 4,000 feet, and it might behoove you to train at high elevation or get there a few days earlier.  (I got their Friday night, my buddies got there Thursday night).
2.  The bike course and the run course are minimally shaded, out there in the open.  Wearing sunblock will only help so much, to truly be sunburn free you will have to cover your shoulders.
3. Practice biking hills!
4. Their is a bus shuttle and a bike shuttle!  I have used the bike shuttle and there was a scratch or two on my bike after each time, if you are very particular about your bike you may prefer bringing it yourself.  The bus shuttle is nice because race start is about 30 minutes by care from Sunriver at the Wikiup reservoir.  We had a very nice shuttle driver in our buddy Ryan but you have resources available if you want to get there way early or not disturb a family member.
5. TOT FRIENDLY!  Sunriver has safe, paved and (supervised by Sunriver safety employees if you get lost) bike path's, a water park, a grocery store, shopping, restaurants, playgrounds, condos, etc.  If you have kids, there is lots to do!
6. Split up your transition bags for race day!  Then you need zero double checking day of.
7. It's hard BUT so doable.
8.  The swim is a two-looper, just FYI.  You will be passed by later waves.  I do not love this...I do not hate this...it just is...
9. Have support to shuttle you to pick up your stuffs, you will be tired and the pick up closes round 2 pm.

My First Olympic Triathlon

Before, I share some things about the Pacific Crest Triathlon in Sunriver, OR, a quick note for what's coming in July.

My sister-in-law, one Cathy Connor, is bravely sharing her heart warming and inspiring story about regaining her health after divorce.  I love her storytelling style.  Her voice is funny and honest and one I believe many can relate to.  I think many of people, including me,  have lost track of there health and the moment where you realize you want something diffferent is so positive, so cathartic! AND intimidating.  She asks and answers questions  like, "How do you gain traction with fitness when you recognize you are going through a tough time?", "Where do you start?", and "How do I stay motivated?".

It is just a gentle opinion, but I believe on the internet there is a trend to present a perfect online persona, I know I do this sometimes! I bullet point life highlights, rarely posting, "Folding laundry tonight!" with a picture of me matching up socks.

Cathy has already started her routine, and we will post a few updates this week so you can come up to speed with her current state of affairs.

ONTO THE PACIFIC CREST TRIATHLON!

WOW! wow. WOW (serious face). WOW! Kicking-legs-behind-me-fist-in-air wow!  I finished, HEALTHY!  And my two compadres in fitness, also first timers, finished before me!  You go, girls! No one got a flat tire, and everyone was smiling.

Typical race format:

• Packet pick-up day before race: in your packet there is a timing chip, swim cap, and maybe a number for your bike and helmet, and a racing bib for the run portion.  This is also when you pick up your T-shirt!

DAY OF:

• Set up things in transition area, or in this case, transition areas.
• Get gear on for swim. (Cap provided in registration packet), goggles, and maybe wetsuit. 
• Swim goes off in wave starts (each wave has it's own cap color), elite first, then by age/gender.
• After the swim, you take of your wetsuit if you are wearing one, and put on shoes, helmet, grab nutrition if needed, sunglasses, whatever you want to have on that bike ride.  Your water bottle is something that is in place prior to the bike. In regards to footwear, you may be donning bike shoes if you have clipless pedals (pedals where the shoe locks into place), but running shoes work just fine.
• Head out of T-1 to the bike course, volunteers so kindly direct you.  The constant tips are so required and nice, just because your are really exerting yourself.
• Bike it up!
• After the bike, you rack your bike either in the same spot or in this case, a different spot.  And you get rid of your helmet, and bike shoes if needed.  
• Running shoes go on and on to the finish!  You may be grabbing nutrition here as well.
• After the race, you can eventually find your goods and pack up.  There is always food and water, and sometimes music, beer, raffles.

Pre-race Beth:

We got to the race start right on time.  I had a little phone dysfunction, darn! I didn't get a chance to photograph my tri-nest (How I set up at transitions).  I was nervous, despite doing this many times before, this distance was a first and I had the inside wiggles!  I did not take as many pics as I wanted but I do have some pictorial goodies.  I didn't get a good lake shot!  And with all the swimming talk I really wanted to illustrate the swim course.

This was a great example of a triathlon with 2 separate transition areas.  The swim to bike transition was down by the water.  A transition bag (clear garbage bag) was provided at registration for our swim gear and any other things we needed to tote to the beginning of the race.  I brought a backpack with nutrition, bike shoes, helmet, wetsuit, and put my sweat pants and fleece (it was chilly first thing in the day!) in there too.  I wore a 2 piece tri-suit which has a little bottom padding for the bike.  My bag was packed once I got organized, and just threw my cap, goggles, and wetsuit on top after.  After the swim, each competitor quickly places the last components into their bag.  Volunteers go through and take all the bags to the second transition for pick up after the race.  The bags are marked with your number.  Here is a shot inside T-1 or transition number one.  Beyond the bike racks and people gearing up is the reservoir where the swim took place.

MOST triathlons have only one transition area.

In the transition area, gear racks (basically bike racks)  can be very specific, with each number having a specific spot, or general first come, first serve.  This one was arranged by bib number.

Racks in transition area one hold bikes and gear below.

The swim was a 2 loop counterclockwise course in a reservoir that had just a bit of chop.  This was a 1.5 K swim, just less than a mile, typical Olympic distance. I completed the swim in 38 minutes which is a massive victory for me.  I did not stop once, had one glocklesnort where I drank a bit of lake water, and stayed pretty straight.  I was only minorly traumatized by the swim too!

There is Emily looking like a pro walking through T-1, the swim to bike transition.  This is where folks emerge after the swim with bike in hand.  

After the swim, I stripped out of my wetsuit.  One of my goals was to be out and transitioned in 3 minutes, it took me four minutes and 30 seconds, I REALLY struggled getting that puppy off!  That is totally an area to potentially improve for me.  I also gathered all my swim stuff and gear I had brought so volunteers could take it to the second transition area for pick-up after the race.  Then I suited up for the bike!  Helmet, shoes, gloves (my handle bar grip is a little tore up but the gloves probably slowed down my transition a bit, I appreciated the padding), sunglasses, and I used CLIF blocks for my food-like intake and had earlier that morning addded electrolyte powder to my water bottle on my bike.

The bike was a 28 mile course.   That is just a little longer than usual (usually 40K, about 25 miles) but often the course is determined by geography and logistics.  That's how the race organizers got us from the lake to a nice transition area close to the run.  Usually the course in a loop or an out and back, this was a one way trip from the reservoir!

The bike was an open course, meaning cars allowed,  but the first 20 miles had very little traffic, only the last 5-6 miles of the bike had heavier traffic.  The asphalt on the first 18-20 miles was a little rough with a few potholes but not crumbly. The end of the bike had deliciously smooth road and there was a generous shoulder.

The bike was uphill the first 15-16 miles, NO LIE.  Knowing that I am not the best heat shunter, I took it a bit easy, and put it in low gear on the front end of that bike.  It was beautiful and sunny day with little breaks in the shade.  I had biked 30 miles Wednesday, and did the sprint triathlon last Sunday.  I felt a bit flat in the legs from the previous weekend and that last big bike. I tried to pick it up on the downhill which was such a reward after all the up and up and up.

I hope to continue to build my base of biking, and develop more strength to crank up inclines. And I will be sure to scale back week of if I am a feeling fatigued.  Another area to improve.

After the bike, athletes bring there bike and body into T-2, transition area 2.

Transition area two, this is the entrance where you run or walk to the entrance and then scoot out between those white flags in the back.  By the end of the race, this area will be packed with bikes! 

The bike to run transition is pictured here before the race.  This is every Olympic triathlete's running gear arranged in racks by number.  This is the area where you stash your bike, and running gear goes on then you exit this second transition area.

I came into this area thinking, SO HOT, Mr. SUN what is your PROBLEM!  And how am I going to run?  This run was the standard Olympic run , a 10K (6.2 mile) beautiful closed course through the Sunriver resort area.  I would liken this area to ski resorts/condo resorts with trails and 2 golf courses and an amazing fitness/water park/spa center.  I have similar things in Michigan, Colorado, etc.  Just a crazy ideal place for a triathlon where the whole family can enjoy.

Back to the runner!

It was 90 darn degrees by this time.  I sloppily jogged/walked/whimpered and then thought "Let's walk for four minutes".  I breathed.  I gathered scruples.  I mentally leaned on my highlight reel from training, remembered the great run I had a couple weeks ago, the fact I made it through a big swim, and that I was probably an hour or so from being done.  I rallied, and I recommend tucking your training successes in your heart to be used at a later date.  They are touch stones to help you along on the big day, and one mile later I was running alright!  It also helped immensely to see my husband cheering me on, and old and new friends clapping and yelling!  That was like a giant shot in the arm.  I walk/ran 6.2 miles in 1:15:55.  This is about a 12 minute 13 second pace for me.  And I am grateful for it!  I was jamming ice down my shirt, holding it to my head, already over 2 hours of exertion in the heat, it just was everything I could to keep on keeping on!  Usually I can kick it at a 9:20 to 10:20 minute mile, but I am so thankful for this time!

One of my goals was to really use good form on the run, and I tried but I just wanted my legs to move forward, here and there I would try to brighten my stride.  Mostly, I jut kept saying, "Runner, runner, make the running, don't stop running, legs, legs, legs, go!",

I like to set a loose time goal for tri's.   I would encourage others to set a few different goals, because there are lots of variables on the swim and bike that could alter your time.   I really like to set quality goals, and analyze how I did.

For this race, reflections include:

• be more careful with the taper and pre-race week
• practice my wetsuit transition
• work on building more leg strength in the bike 
• add more speed work to my running plan
• ice after the event, I sat under the cold shower at the end of the course for a bit, but ice aids recovery

I am overjoyed by swimming straight and continuous, finishing healthy, having a smile and no soreness today. AND making it through the oppressive heat and the elevation.  I am thankful for my friend Emily recruiting me to do this.   I am so proud of all the athletes, and my friends, Emily and Danielle who kicked butt.   Having something to work toward, helped me stay in the groove as we are only 8 weeks in Portland, and still not quite settled.

 It took me just a second to absorb the full joy of this Olympic triathlon completion because it was in the 90's the day of this Olympic Triathlon, and I got a little burnt and heat exhausted and was in a little bit of "woah!" cloud. I sat on the couch and just read and cooled down in the glorious AC surrounded by nice people.  And spoke in short phrases.  I do not cope with heat well, and that was all there was energetically.  Today I can see and appreciate the event and I am so enjoying recapping the day here!  I am not sore at all!  Just sun kissed, in a kinda reddish way.

I am so close to the finish here!

Thank you for reading and please share ANY "first"stories (any first story!  Kickboxing, Barre class, I want to hear it and share it!) via email at beth@gotrainingwithbeth.com or on GO Training's facebook page which also has monthly contests.  July contest announced soon, smoothie contest wraps up July 5th!

My times for yesterday's tri!

Beth Trimark-Connor

232 (bib number) 36 (age) F (gender) 3:58:35 (overall time) 35 (my rank in the swim for my age group, can't remember how many peeps" 0:38:03 (my swim time) 348 (overall rank for swim) 4:30 (transition 1 time, stuck in wetsuit) 1:56:41 (bike time for 28 miles) 442 (overall bike rank) 3:26 (second transition time) 414 (overall rank after bike and transition) 1:15:55 (run time, about 12:13 mile) 371 (run time rank)   I came in 383 out 477 peoples, I was 35th out of 41 competitors in my age group.  My goal is to get into the top 15 in my age group.