XTerra World Championships 2014 Race Report

Just one day after telling Coach Jack that I didn’t want to hear from him until December, that I wanted to take a couple of months to relax and ride for fun, plans changed….

I received an email inviting me to the XTerra World Championships in Maui, to be held Oct 26, 2014. Wow! The opportunity to race at this world-class event for 2 years in a row is an exciting honour, and a whole bunch of fun, too. What an opportunity!

I spent the month of September in training: lots of hills, increased swim volume to develop strength in the ocean, and (did I mention) lots of hills.  I raced the Grizzly Mountain Bike Marathon, where I placed 2^nd in my AG, and was starting to mentally settle into race-mode. 

Bringing it home at the Grizzly Mountain Bike Marathon

And then sadness entered my world. My Mom suffered a stroke and passed away in mid-October. As you can imagine, my training, both mentally and physically, fell to the wayside as I had more important things to handle. And then my daughter broke her arm. Even until the morning before my flight, I wasn’t certain that racing in Maui was the right decision.

But I packed my bags, dissembled my bike and packed her up, and on Oct 22 I boarded a plane to Maui.

This year felt different for a lot of reasons. Sure, I was dealing with my family issues, and I also felt very tired, yet strangely calm. I wasn’t the “deer in headlights” like last year, I was on familiar territory. (read about last year's race in my two posts from Nov 2013: Race Report  Race Prep)

The week leading up to the race saw lots of rain on the course. It turned the bike trail into a mushy, snotty mess of mud. With that in mind, I decided that even with the changes to the bike course, I would be better off NOT pre-riding the trails for fear of mechanical damage or injury while pre-riding. Instead, I spent the time acclimating to the heat, organizing food and getting used to the ocean and run course. I stayed off-site this time, at an Outrigger condo in Kahana – it helped to avoid the bustle of the venue, it soothed my brain and calmed my body.

My family arrived on Friday night! This year we decided to add a family vacation after the race. It was quite possibly the best decision we made.

The Husband and both Daughters were signed up to race the 10k trail run and keiki kids race. The Husband put out an heroic effort, running in heat and humidity only 12 hours after his arrival. 

The Husband running hard to the Finish Line

Eldest Daughter was a rock star, the second fastest girl in her group and narrowly missing first place. 

Eldest Daughter running flat-out to the Finish Line

Youngest Daughter was required to walk due to the broken arm, but still crossed the Finish Line with a big smile. I am proud of all three – great job! 

So proud of my Family!!!

We swam and snorkeled at Napili Kapalua Beach, and dined at Merriman’s for my pre-race meal. Perfect relaxation and family time.

Race Morning

After a healthy breakfast of scrambled eggs on toast with some pineapple on the side, we headed over to the race venue. Transition was busy, I got organized and had my bike adjusted (minor issue), and then waited: without a wetsuit to struggle into, my prep time was easily cut in half! I did a short warmup, tested out the waves, and chatted with family and competitors to calm my nerves.

Settle into Transition

Strength and support from Family

Traditional Hawaiian blessing

They’re off!

The pro start went off with the canon boom, and we watched them gracefully pull away from shore. The second canon signaled the men’s start: a large swell broke on shore, and I watched the men swim UP a large wave as it crashed over their heads.  Egads. No time to get worked up, the canon boomed one last time and the women jumped into the next swell. I needed to brace myself as a wave crashed to the beach, and dove into the bottom of the next one. Whew, it was a rough entry!! Check out the video of the men’s start, the waves start around 1:00 and last for approx 1 min:

http://vimeo.com/110114060

The swim didn’t get any easier, either. I hoped that after the initial waves, the ocean would smooth out and I could catch my breath. No chance. The water was rough today, waves from all directions, it was disorienting and tough swimming. The beach run gave me hope – almost done! – but the second half was just as brutal. All swim times were slow today, but I could really feel the toss and pull of the tides. I was tired when I left the water.

2014 swim time: 37:25
2013 swim time: 35:01
23rd out of 28 racers in my AG

Half-way through the washing machine swim, ready to attack the second half.

Let’s roll

My T1 time is a bit embarrassing – I walked up the beach, walked up the lawn and walked into transition. The ocean took a lot of energy, and I wanted to catch my breath.  Upon entering transition, I noticed several bikes still waiting – so I wasn’t the only one late out of the water. I sped up my movements, keeping them smooth and clean, and exited T1 with a smile.

T1 time: 4:55

The bike course was 90% familiar: climb through the sandy trails of the golf course, up up up and more up, past the lake to the ridge, through the remaining quagmire of mud, down the tricky descent, then wait for the new trails before more climbing and one last downhill to T2. I felt strong on my bike, I could feel reserves in the legs as I pushed and climbed pitch after pitch, I stayed on my bike for sections that I know I walked last year. I descended smoothly and as fast as my daring-do would allow, then climbed some more. My mantra was “relentless” – I wanted to capitalize on my season of riding, rely on the training of the past year, rely on those crazy hill training sessions, and roll through the technical parts. I had FUN on my bike – it was a great place to focus energy, enjoy the views from Razor Ridge, and cherish the experience.

When I looked at my times post-race, I was delighted by the numbers.

Here’s a frame of reference: Ruban Ruzafa won in 2013 and again in 2014. On the bike course in 2014, despite the changes to the course, he improved his bike split by approx. 3 min. My improvement on the bike course was almost 15 min!!! I am thrilled with this result, I will never complain about a hill climbing session again. The work paid off, my perseverance paid off, and my season of riding delivered a fun ride. Nice!

2014 bike time: 2:49:21
2013 bike time: 3:03
22nd out of 28 racers in my AG

Fantastic ride on a run course

Hold on for a run to the Finish Line

T2 was unremarkable – in and out quickly, wave to the family and start “Operation Manage Your Core Body Temperature”. 

T2 - in and out - time to run!

Yes, it was HOT. I knew that the first 3 km of the trail run were not only uphill, they were also very sheltered from any breezes that would blow through. I started my run by dumping two glasses of icy water over my head, and put another glass inside my mouth. Let’s go.

Yes, it was hot.

Yes, it was dusty.

Operation "Manage Your Core Body Temperature" begins

But I knew the course – I could anticipate tough sections and prepare for them. I could estimate the distance to the next cold water stop (thanks for LOTS of aid stations with LOTS of icy water!!). Only one minor incident put me face-down in the dirt, I remember thinking: get UP! So I did, I kept running downhill. It felt like I tried to run more than last year, maybe I did. But the numbers tell me my run-time was flat over 2013 – which is entirely acceptable, considering my lack of run prep in the preceding 3 weeks.

2014 run time: 1:18:46
2013 run time: 1:18
24th out of 28 racers in my AG

Strong run along the beach

Keep running

Crossing the Finish Line

Throughout the course, I gathered energy and mental support when I heard the cheering of my kids, and saw my husband cheering for me. The course doesn’t offer many spots for spectators, but there they were, cheering loud and clear. It was amazing.

As I ran the final stretch of the beach, I pulled on some extra energy to keep the legs moving, I kissed my kids as I passed them, and pushed up the final grassy hill. The Finish Line was sweet, I was spent, I was thrilled to complete this race and I knew that my time was better than last year.
2014 overall time: 4:52:50
2013 overall time: 4:57:08
24th out of 28 racers in my AG - a tough field this year! Even though I was faster, I lost ground in the overall ranking. It's awesome to see the field improve and grow bigger. 

In the Finisher's Chute, time shown is for Pro athlete start

Last push to the Finish Line

The Support Crew

Training for a race like this requires time and patience from my family. Thank-you for supporting my dreams and cheering for me.

Thank-you to my friends, far and wide, for joining me on crazy training escapades, for listening to me talk ad nauseum about my training and for supporting my goals.

Thank-you to Coach Jack for working with my crazy schedule, and for creating a training plan that makes me stronger every day. You are a pleasure to work with.

Finally, thank-you to my Mom, who taught me that strength, perseverance, determination and the relentless pursuit of goals will take you to interesting new places, both physically and emotionally. I thought about Mom often during this race, and she gave me strength and a smile all day long. Love you, Mom.

Rubber Side Down: XTerra Canmore Race Report

XTerra Canmore was my "A" race for the year.... but in the weeks prior to race day, I was having a hard time feeling "settled" about the event. After racing in Maui last year, I knew that coming back here would make me nervous - of course I want to repeat at Maui! But would I get a spot, can I improve again by leaps and bounds to make the qualifier? And we had a busy summer planned out, some back country hiking, lots of mountain biking, time with the kids, time with friends, work is busy and overly stressful, family pressures.... would it all come together? It took until the Wednesday before the race to feel like I had a good headspace for this race.

Boy, would I need it!

The weather forecast conspired against us: cold and rain in the forecast. And the drive to Canmore on Sunday morning left me questioning just how much of the bike course I would have to walk, as it was thumping down rain. I made some decisions and some promises to myself: above all else, be safe, and, of course, have fun!

I was racing with The Husband and a good friend Erin W. The Husband has done an amazing job learning to swim over the past two years, and this is his first solo triathlon - big time shout-out and congrats to him on this event! We had just enough time to prepare T1 and T2, walk through the race meeting and get on the bus.

There were several Spin Sisters racing both the Sprint and Competition course, so we chatted and warmed up before the swim. I did the warmup that I had planned, felt confident in the water, felt ready to go.

Unfortunately, my swim just wasn't up to par today. I cannot make sense of the why's and how's, but along the way my swim was just slow. I could feel how slow it was and tried to focus on technique, on breathing, I tried lots of tricks to get moving. Total swim time was 33min - about 2 min slower than last year. Grr.
2014 Swim: 33:46
2013 Swim: 31:42

My T1 was much improved over last year - my new HUUB wetsuit is awesome, easy to take off, I love it. I was smoothly and quickly on my way.
2014 T1: 4:12
2013 T1: 6:11

Surviving the wet trails - rubber side down!

Once on the bike, I knew that I had 2km of uphill pavement to ride before starting the climb at the Canmore Nordic Centre. I needed to stay steady and focused, settle into the bike, and not burn any matches before I even got started. My legs were feeling zippy, and I was gaining on some of the crowd ahead of me. And when I got to the Nordic Centre, I continued to pass people. As each of them fell back, I did a mental systems-check: I'm not usually in the passing lane, so I did a conscious check of my body with each rider and discovered I was in fine form so pressed onwards. The climb up to the Laundry Chutes was over faster than I remembered, and we were coming down some slippery, rooty, rocky single track. There were riders all over the place; in fact, all day long, riders were slipping and sliding across trails. I exhaled and rolled forward. I know the lines to ride, I know where the tricky parts show up and can be prepared, my experience with this course was to my benefit today, it was a safe and FUN ride! I leap-frogged with fellow Spin Sister Liz (who was part of an all-female team) for most of the first lap, but pulled ahead for lap 2. Lap 2 was even more fun, as I continued to pass people and confidently rode the trails. It was the perfect ride for those conditions, I kept the rubber side down and left my legs in good shape for the run.

"Race Face" starting lap 2

Total bike time: 2:08 - an improvement of 3 minutes over last year and done on a slippery course!
2014 Bike: 2:08:05
2013 Bike: 2:11:39








T2 was almost quick and smooth - but I forgot to grab the mandatory bear spray canister off my bike so had to go back for it.  Oops.
2014 T2: 1:05
2013 T2: 1:30

I promised myself that this run course was going to hurt, that if it didn't hurt I wasn't running hard enough and to get it in gear.
And let me tell you, it hurt. I kept my feet moving at a "run" motion for almost 7.5km. There was a hill, oh Lord there's a hill. It needed a short walk break. Erin W sassed me as she ran past, so I put it in gear. And I saw a woman about .5km behind me, she looked roughly my age and dammit, I wasn't going to let her pass me. So at the 8.5km mark, I turned it up another notch. I don't exactly remember the trail, the people, or the scenery. I simply ran. My legs hurt. Oh look, The Finish Line. I made it. It was a blur, I tried not to cry, and I tried not to fall over. I'm so glad both The Husband and Erin were at the Finish area, they propped me up and gave me a hug. I love racing with "my people." Total run time: 1:15.
2014 Run: 1:15:04
2013 Run: 1:16:

Crossing the Finish Line

Overall time:
2014: 4:02:08
2013: 4:09:38
That means I shaved 7 minutes off my time from last year on a slick course.  Holy smokes!

Is it enough to return to Maui? Maybe - I placed 4th, I am super proud of my effort, I know that my legs are empty and that I raced hard.  One of our very pregnant friends Laura commented on my "race face" - so focused and concentrated. She's right, I was in the moment, racing hard, and, honestly enjoying every second of it. What an incredible high! Maui would be amazing, and if I'm offered a roll-down spot, of course I will take it. Time will tell. In the meantime, I am very pleased with my race, and ready to hits the trails with some friends for a few more rides this season. Happy trails!

The Triple-Header

Race season is here!

I had a great 2013 season: I raced well, improved my mountain biking skills and strength, held steady on my running and swimming, raced well, qualified for XTerra Worlds, and had a top-shelf race in Maui.  I knew it would be tough to repeat such a great goal-achieving year, so when planning out my season for 2014, I tried to make choices that would be measurable and specific to improving my skills as an athlete. I also had to spend energy recovering from a string of illness in February/March/April, and somehow in all of that chaos I had to fit in full-time work and family.

Here's how I decided to kick off my 2014 season: a triple-header of races, three race in three weeks.

The First Event
For the past three years, one of my goals has been to "run a faster 10km." I have been hovering around the 55min mark for several years, it's been on my list of things-to-improve, but bigger goals have taken priority. So I spent most of the winter and early spring focusing on how to run faster.  The answer, of course, is to do more speed work.  And with our crazy weather this year, I did a large chunk of it on the dreadmill.

On June 1, I got to test out the hard work on the dreadmill at the Scotiabank Calgary Marathon Festival, where The Husband and I signed up for the 10k.  His job was to keep me motivated throughout the event, keep me on-pace when I slacked off, and enjoy his day.  I was prepped and ready, I had a mental dream-goal, a realistic stretch-goal in mind, and had thought through all the details for race day.  I did not, however, plan for the Friday before the race: my eldest daughter loves to mountain bike with me, so we headed out for a casual ride at COP Eastlands. Naturally, I fell on a feature that I ride every day without blinking, and instantly cracked my left knee against the frame of my bike.  Ouch.  I limped home, put some ice on the knee, and went to bed.  I tentatively did the tune-up workout on Saturday, put more ice on my knee, and watched as it turned purple, green and yellow.  On Sunday I downed some Tylenol, and boldly stepped into the chute beside the 50min pace bunny.

GO!

Away we went! The first couple of km's were fast, tough work weaving and dodging people who don't understand how to seed themselves in the starting corral, but we found a rhythm.  And The Husband was right beside me, assuring me that I was evenly paced, pace was on-target, relax your shoulders, keep going.  He did his job very well! My knee really only bothered me on the mild uphill slopes on the unpasses, which is annoying but otherwise, I held strong and steady. The race was well organized, the route was well-marked (although somewhat less than scenic), and we kept running.

I'm happy to report that we crossed the line at 53:09, a new PB, putting me 14th in my AG (out of 232 women 40-44)! The smile in the photos say it all.

10k PB smiles with The Husband

Of course, now I want to go faster.....


The Second Event
One week later, I toed the line at the Spin Sisters Iron Maiden Mountain Bike XC race held at the Canmore Nordic Centre.  Let's set the record straight: I don't race much of the AB cup series events, and this was a big event for the provincial points grab. It was also a qualifier for AB Summer Games, and there were lots of people aiming for spots.  There were 239 racers at the event, who says XC is dead - ha!  So there were lots of FAST people waiting to race in the sun.  Also, during the pre-ride, I noticed that I could best the Novice category times from 2013 without being at race-pace, so I decided to move up to the Sport category (something they let female riders to do encourage participation). The Sport category added an extra loop of the course that contained a lot of uphill riding and some fun technical sections.  And as Coach Jack pointed out, I wasn't "race ready" for mtn bike racing since I had been focusing so hard on the 10km. It's important to remember these things when I tell you: I got my ass handed to me on this race course.  Yep, those young women sprinted uphill when the starter's whistle sounded, and kudos to Ramona H., Fiona M., and Gloria S. (fellow Spin Sisters) for chasing them down. The leaders were finished 2 laps of the 3-loop course a solid 18min before I crossed the line, certainly in last place (but only 2 min back of the next closest competitor). Congrats to the racers that day, they showed sportsmanship, grit, strength, and good fun.  I focused on a smooth ride, worked on some technical sections, and generally had fun while trying not to barf from exertion.  Fun times.

Ready to race Sport women cateogry with Gloria S. and Ramona H. 

The Third Event
One week after Iron Maiden, The Husband and I stepped up at the Canmore Nordic Center to race the 5 Peaks Trail Running Series event. The race course was fun - lots of single track, crazy amounts of climbing, good post-race food, but the organization pre-race needs some improvement.  I showed up on race day uncertain which category I was running: the distances between Sport/Enduro kept changing, and my status in either category also kept changing.  They also didn't post the race route until the day prior, which makes it tough to plan.  I was a bit frustrated because I couldn't make a race-plan based on a course or distance that would mentally help me measure out my effort.  Again, it helps to keep Coach Jack's words in my head, "Use this race as a tune-up for XTerra Victoria, make it a tough run but don't shred your legs." Upon arrival and check-in on race-day, I confirmed that I would be running the 12km Enduro course.  Not quite what the Coach ordered, but I set out determined to run hard and steady.  The first 2km out of the stadium were uphill, quickly finding some singletrack.  In some ways, it's good that there was a crowd of people, it forced me to temper my effort while waiting for a space in the trail to pass; I didn't burn out on the first uphill.  The Enduro course had a 2nd loop, so when the Sport runners kept moving forward, I found some relative peace as I looped around (uphill!) for the longer run.  There were still plenty of runners in my line of sight, there were 4 women and we kept leapfrogging each other.  Oddly enough, I seemed to pull ahead on the climbs, and they would catch me on the descents (note to self: I need to learn better technique for trail running, esp downhill, I think this is where I lost a lot of time!). On the final climb, The Long Road to Ruin, I managed to shake them loose, and held strong as I ran uphill to the finish line.  I will post the finished time, it will look silly next to the Scotiabank 10k time, but keep in mind this was a very hilly trail run.  I finished in 1:30:09, good for 11th in my AG (out of 20 women 40-49).  I'm proud of my effort on this run: steady, consistent, uphill running.  A good day for me on the trails.

Where is this all leading?

Next event is XTerra Victoria on July 6th, followed by XTerra Canmore on Aug 17th.  See you at the start line!

XTerra World Championships Race Report Part II: Racing in Paradise

I woke on Sun Oct 27th with a spring in my step and a huge smile on my face.  I had carefully followed instructions on pre-riding and training in Maui, avoided the sun and stayed off my feet, eaten carefully, hydrated appropriately (so I hoped!) and managed to get a good night's rest.  Race day is here!!!

Spin Sisters Race kit for triathlon

Proudly wearing Spin Sisters Colours on Race Day

 I ate a reasonable breakfast taken from The Feed Zone, "Allen's Rice Cakes."  I tried to add 2 more scrambled eggs, but quickly discovered my tummy just wouldn't tolerate more.  The butterflies had arrived!!!

I easily arrived in Transition, set up my bike, made the rounds of port-a-potties, and realized I still had an HOUR to wait!!  I hadn't factored OUT my wetsuit: I am so used to struggling into the wetsuit and warming up in colder climes, that I suddenly had extra time to watch the crowd and soak up some nervous excitement.

Once on the beach, time sped back up again, we were marshalled to the right-hand side of the beach (yes, I made it onto the blooper reel when my swim cap popped off the top of my head - my kids saw it on the web-feed).  I practiced entering and exiting the waves, I swam for 5 min to warmup my shoulders, then headed back to shore for opening ceremonies.

The Swim
The Pros started at 9am, Men after a 2 min interval, Women after another 2 min interval.  Entry into the ocean was smooth, no lost goggles.  But swimming into the waves and trying to sight the buoy was tough!  I must have been sighting at the lull between waves, I would go for several attempts and still be in the trough of a wave.  It made the swim away from shore feel long and I wondered if I was lost! Luckily I stayed with feet almost the entire swim, right in the mix of people, so my fears of being alone in the ocean soon vanished.  500m out to the buoy, 500m back to shore - the return trip felt smooth and fast!

Quick Beach Run, still in the mix

A quick run on shore, through the sand, around the flags, dive back into the ocean for 250m to a second buoy and then 250m back to shore.  The second buoy came up fast and suddenly I was on terra firma looking for the chute to T1!

 Swim time: 35:01, 18th out of 25 in my age group.

T1
It was a LONG run UPHILL to T1!  I loved my Blue Seventy Swim Skin - the tear-away zipper and easy exit beats a clumsy wetsuit hands down!  I was out of my swim skin and working on my helmet and shoes, even with the long distance from the ocean to T1, I was outta there in approx 4 min!

The Bike
The initial climb was tough, it took some guts, it created a sweaty mess, and I tried to keep my head: drink, eat, pace.  Before long, I was at the ridge, and that's when it hit me: THIS IS FUN!!! I distinctly remember thinking that bouncing along the rainforest above the ocean, PASSING PEOPLE, riding short technical sections, enjoying the feel of the race, I was having a BLAST!!! The bike course is not too technical, lots of hills, but I was able to pass people unused to mountain biking on the descents, and the long dirt road downhill was a great place to catch up with some of the men who didn't like the loose dirt.  I reminded myself to trust the bike, keep rolling, feather the brakes, and enjoy the ride.  Whew, it was amazing!!!  I drank all of my camel back (frozen the night before, it thawed perfectly and provided cool water for my ride, complete with Ultima for electrolyte balance), and ate all of my rice concoction, just enough fuel to keep me going.  The final climb had some weird moment: I remember thinking that I could certainly use a rocket jet-pack on one of the hills, and I remember thinking about a Star Wars phrase: there is no try - do or do not.  I recalled the theory of hill work: sure, you can push your bike, but it is more efficient to ride the hill.  So I did - I let my legs spin uphill, knowing that there would be time for them to recup before the run.  I raced hard, I raced happy - it was a perfect combination of training, effort, and execution.  What a perfect ride! 

Filthy Dirty and Loving Every Minute of It!  Race Hard, Race Happy!

 Bike Time: 3:03, 17th out of 25 in age group.

T2:
Quick transitions, that was one of my goals: rack the bike, swap the shoes, grab a hat and GO.

The Run:
The first half of this course is a suffer-fest: uphill, follow the same track as the bike course; uphill for 3 miles.  Egads.  I made myself a promise: run all flats, all downhills, stop at all aid stations (one every mile), and suffer the uphills whenever possible.  The aid stations were just in time: I started overheating roughly 100m before an aid station popped up, whereupon I would grab 2 waters: one to drink, one to pour on the back of my neck to lower body temp.  I brought 2 gels with me, consumed them both along the way, and, thankfully, my tummy tolerated them.  My strategy worked, I started to pass people, even at a quick walk, and I was making decent time.  A short journey around the a small lake, then the downhill run began.  It was winding through the trees, watch your feet!, and relentless downhill.  Another runner pointed out we were on the way home, and if we pushed through, could make it under 5 hours.  Really? I did some mental math and kept pace, just off her shoulder.  We weren't in the same age group, and we struck up a winded conversation, I believe we both drew motivation from our short run together.  My quads began to quiver, and the short, very steep uphill 1 mile from the beach was a killer; my new running buddy pushed through, I needed a quick walk to the top.  Once over the top, I willed my legs to run, quickly descended to the beach and reminded myself to look for wet sand along the water's edge, and to use short, quick steps.  I suffered on that beach, but kept running. 

Race Face on the Beach: focused, running, determined.

 It was hard, it was biting into my legs.  I hit the grass, only 100m to the finish line, pick up the pace, keep running, and... FINISHED!!! I am so happy that my kids watched me cross the line on the web-stream.  Crossing the line was full of joy in accomplishment, it was a special moment.

Run Time: 1:18, 18th of 25 in age group

Notes on the Finish Line
This Finish Line felt as sweet as IMC two years ago; a bucket list race in a dream location, a wicked training plan that evolved into a winning race plan that was executed to demonstrate endurance, strength, and dedication.  I loved every minute of this race, it tested my physical and mental limits.  There is nothing else that I could have done on that day to achieve a different result.  It was an amazing, perfect race day.  

Crossing the Line with Determination and Strength

Overall results:

Total time: 4:57:08 (dream goal was sub-5 hours)
18th of 25 in my age group
144th of 215 women who started

Many thanks go to my husband and kids, who supported my time away from the family to train and focus.
Thanks to friends who think I've either disappeared off the earth or are tired of riding the same trails with me.
Thanks to colleagues and clients who listen to tales of trails and provided encouragement along the journey.
Thanks to Spin Sisters, you crazy group of women mountain bikers who inspire me with every ride.  
Thanks to Coach Jack for patience and talent designing the perfect training program for me.

What a wonderful world!

XTerra World Championships Race Report Part 1: The Road to Maui and Pre-Race Prep

Mid-August I was notified that I earned a spot at the XTerra World Championships in Maui, held Oct 27, 2013.  Wowzers!!!  This is one of my bucket-list races, it comes on the heels of a solid season of riding and training, perfect timing!  And, don't forget, it's held in MAUI!!!

Coach Jack ramped up a great program to get me ready, lots of intensity, lots of time on trails, and lots of time in the pool.  My average pool workout was 2800-3000m to prep me for the 1500m ocean swim.  I was instantly nervous about the swim, worries ranging from huge waves to jellyfish, to no wetsuit, and, thanks to my mother, sharks (it was the first thing she mentioned upon hearing that I was racing in the ocean).

I managed to get some fun riding in the mix too: I went to Rossland BC with friends for a long weekend of riding, which included the Seven Summits trail. 

Ready to shuttle the Seven Summits Trail in Rossland

Buff trails and lots of sunshine on Seven Summits

One of Seven Summits

I also entered the Grizzly Mountain Events 50km Mountain Bike Enduro in early October as prep for the race; I raced solo.  It was a cold start, but fun to race with the pack.  I treated the event as a tough training ride to test out nutrition (I'm experimenting - successfully! - with eating real food during races) and I enjoyed hugs from my kids at each lap.  I was pleased to finish 3rd in my age group.

Food and hugs at the end of each lap

I kept riding each weekend, long runs too.  Thanks to Mark S and John E and Ryan and everyone else who was able to keep me company on the rides in Canmore and Bragg Creek and Banff - the weather held off for us, it was crispy fall riding at it's best! My biggest goal pre-race was to arrive at race day injury-free - success!!

My IBM colleagues and clients were super supportive of my endeavours - they patiently listened to tales of trails and poked fun at the Gucci designer bags under my eyes.  They think I'm crazy, but loudly cheered me on the entire time.

I boarded the plane to Maui on Wednesday prior to the race.  A small delay getting into SFO left me sprinting for the connector to Kahalui - I made it! The attendant at the door set the tone for the trip: "Relax and breathe, you're going to Maui." Yahoo!

Upon arrival in Maui, I hit the local Safeway, and drove the coast (in the dark) to arrive at the Kapalua Villas in West Maui (a beautifully appointed condo on the golf course).  I assembled my bike as best I could (thanks for bending the rear rotor and locking my brakes UNITED AIRLINES - ugh, what a horrible experience of shipping my bike with them), cooked up some food for race day (and race prep) and went to bed.

I woke up in paradise. 

Sunrise view from my balcony at Kapalua Villas

My first order of business was to pick up my registration packet at the Ritz Carlton.  Race number is 809, there is a healthy list of women in my age group, some cool stuff to pick up and check out at the Race Expo, and a good selection of memorabilia.  I was able to browse around while the on-site mechanics tended to my bike.

I was so excited to check out the race course!  I was still nervous about the ocean, so I decided to ignore it for now, and climbed on my trusty steed to do a lap of the bike course.  The climbing started immediately out of T1 and continued for a solid +3 miles!  The course had a few roots to bump over, the ground was sandy and loose, the uphills were relentless.  I took a breather at the top of the first climb:

Top of the first hill climb, looking back to the Ritz on the ocean.

From here, the ride followed a ridge, then a short technical descent, followed by a very big climb.

Meadow at the top

Trail heads into the valley along an ever-narrowing ridge before descending the lush forest.

Racing in paradise

I mentally broke the ride into three sections: a long climb UP for approx 7 miles, fun descending and a long downhill on a dusty road (it made my bike sound horrible! it creaked and squeaked over every bump!) for another 7-8 miles, and another long climb that twisted and turned through the trees on a hiking trail (read: not built for mtn biking so off-camber and not banked well) before the final downhill into T2 for a total of 20 miles.  I bailed out once on the final section when my front wheel hit the sand - but I was lucky, the woman around the corner was rewarded with a broken jaw!  The heat was oppressive, so I took my time on the pre-ride, I could see others speed past and later found them huddled under the shade to recover.  I knew that part of my plan would have to be about moderating my body temperature and taking in enough fluid to allow for a strong run.  The run course follows the bike for the first half, then circles a small lake before coming back downhill - I didn't anticipate anything out of the ordinary on the run course, so played it safe and ducked out of the heat before fully exploring the run course. 

Overall, the pre-ride was a big success: I was primed and ready!

I woke at 4:15 on Friday morning to participate in a traditional Hawaiian ceremony to welcome the day and cleanse the soul.  E Ala E - look to the source.  In the dark, dusky morning, approximately 75 racers gathered to learn a bit more about the stunningly beautiful Hawaiian culture and participate by walking into the ocean.  The surf was pounding, it was dark - so I dove into the ocean for the first time and emerged as the sun began to light the sky.  It was stunning and meaningful and spiritual.

The following days were productive: I finally dipped my feet into the ocean on Friday for a 20 min swim in a protected bay with lots of snorkelers around for company - I was nervous and decided there was safety in numbers.  The water was amazing! So clear and blue!  I could see the coral and rocks and fish, it looked like Finding Nemo!  And I felt light and smooth in the water - gotta love salt water!  It gave me the confidence to tackle the waves at DT Flemming Beach.

XTerra hosted a series of "University" sessions with the pros, where we could listen to them talk about race tactics and ask questions.  The sessions were helpful, in that it helped me understand the race course a bit deeper, and it underlined the need for proper hydration and nutrition, in that order.  Canadian Pro Danelle Kabush offered good insight on the run course, keep your feet light when running the sand, shorten your strides a bit.  I especially enjoyed Canadian Pro Christine Jeffrey's comments about sand in your suit: "Consider it a loofah, people pay lots of money for loofah treatments, consider it a bonus."  She also invited us to the beach for an impromptu lesson on waves, how to enter and exit the beach safely.  The surf at this beach was much more aggressive than the other bay that I swam in, although everyone agreed that it was much more tame than 2012 (where effects of the tsunami in Asia caused evacuations and big waves on race day).  I left the beach feeling READY.

Stay tuned for my report on RACE DAY coming soon! (I'm waiting for some pics)

GranFondo Banff - Aug 24, 2013

A passion for cycling and some keen co-workers, friends, and clients led me to the GranFondo Banff this year!  Team IBM entered 15 people, with more cheering us on along the way. 

Beautiful day to ride (thanks for pic Suzanne!)

The event is super fun - the organizers pull together a great course, stock their aid stations with more fresh food and snacks than some grocery stores, and the participants get to ride 145km with some of the top cyclists in the world (pro teams are fun to watch as they freight train past!) and cyclists from around North America. 

Fun to share cycling with clients

It was an early start to the day, as we wanted a group pic under the starting archway at 6:15. It was fun to show off our snazzy team jerseys!  We snapped a bunch of pics in the dark, then spread out according to our corrals; you pick a corral based on your estimated finish time.  Six of us claimed some real estate in corral #4, the goal being to finish between 4.5 and 5 hours. 

Team IBM is ready to roll

Team IBM at the Start Line

Fellow Spin Sisters Suzanne and Sarah entered the event, I had the pleasure of joining Suzanne (also on Team IBM!) in Coral #4 for some pre-race chatter. The group in corral #4 trashed-talked a bit, quelled some nerves, downplayed our cycling abilities, and agreed to have a fun day. 

Always fun to ride with a 'Sister (and friend and co-worker)

The race started at 7am.  Our first climb for the day started right out of the chute, and by 8 minutes into the ride, the morning chill had left my legs and I was working hard up Tunnel Mountain.  Plenty of riders in the mix, it required a lot of focus to stay upright, not touch wheels, and find a clear space to ride. The course came down Tunnel Mountain, where I came across an IBM rider who had started with the Alta Classe, as special designation for an enhanced Fondo experience. We chatted briefly, then turned right, and headed back up to Lake Minnewanka for an out-and-back.  This is where I got my first glimpse of the pro teams and leaders as they descended - wow, so smooth, so fast, clumped together in a peloton to save energy and go fast.  Beauty in motion.  The out-and-back was also a good chance to scope out where the others on the Team - looking strong!  I was loosely riding a peloton at this point, holding Ryan's wheel whenever possible to conserve energy, but also taking my turn as lead rider.  Pelotons are fun: it keeps your brain engaged in the ride, gives you a chance to pull with some strength and also follow along for a recovery without losing speed.  I prefer a peloton with people I know, as it can also be very dangerous.  When you ride in the draft position, or slipstream, you can easily touch wheels, causing a crash.  I steered clear of crashes today, but saw the results of a few riders who weren't so lucky. 

After Minnewanka's descent, we lapped through the town, where spectators and accidental tourists rang cowbells and cheered us on.  Then we were on the long out-and back from Banff to Lake Louise along the 1A, which had been closed to traffic for us.  This route is a gradual uphill for 48km, with a couple of spicy uphills to keep it an honest ride.  There was a small headwind, it was uphill, I did my best to hold on, but I could feel my hips and glutes started to talk back - after all, I haven't spent much time on my road bike this year, and I was starting to feel it. 

The turn-around point at Lake Louise was situated at the top of a big climb. So a few of us stopped, gathered food, did minor repairs, and were ready to go, when the boys from Team NetAp asked if we wanted to ride a paceline.  Hellya!

Off we went, a short climb followed by the beginning of a beautiful, long, sustained ride on an open mountain road.  I took my turn at the front of this 7 person paceline, passed off to none other than Alex Steida, and held on while the others took turns pulling the group.  I had a couple of turns out front, did my best to hold my own rate, and pushed forward.  The pain in my legs melted, and we were flying: my Garmin tells me we averaged 43km/hour on this section for approx 35 minutes.  Ultimately, there was a short uphill, and I just couldn't catch the group at the top of the hill (to be fair, neither did a few others!), so we let 4 of the riders, a mix of Teams, roll into the distance.  Those of us who were left reformed a new group, added some riders, and rolled toward Banff.

The final 10km were tough: fatigued legs, some rolling terrain, and a nasty crash gave me pause... but the pull of the Finish Line was in my belly, and I pushed forward.  It was great to see my kids at the line, a few high-fives from those team members already done (I think there were 3 of you), and a hug from Ryan.  We parked our bikes and wandered to the beer garden and BBQ for some celebrations!

I had not anticipated that I would "race" the event - as it turned out, I had plenty of gas in my tank, my legs were full of zip (although they are certainly fatigued now that I'm done!), and it was a beautiful day to ride!  What a great day!

Results?
450th overall (more than 1600 people toed the line)
16/171 in my category
34/446 women 
Total time: 4:50:20 to ride 145km.


A few more pics to share:

John E is ready to roll!

Love riding with Ryan

Finished!

Cindy and Ian celebrate

Soak up the sun post-ride

Stephen and Cindy after the ride

John, Ryan, Stephen, Cindy