All posts by acotst424

Ironman Chattanooga 70.3 Race Report


Well, I got it done. That pretty much sums up my experience at the 2016 IM Chattanooga 70.3.  It was a disappointing race on many levels, but I was able to draw out a few positives, which will continue to motivate me moving forward.

Thank you to Tori and Cassidy for the sacrifices they make in allowing me to continue to pursue this sport at an elite level. Thank you to my Dad for the company on the trip, and to my friends and family for their constant support win or lose.  Thanks also to Dave, my coach, for guiding me over the past half a year and getting me into the best triathlon shape of my life.  Now to the race:



Might be hard to tell, but I’m guessing I was right in between the very large first wake and the second slightly smaller wake of swimmers.

Swim (26:10) 17th Overall

I knew I had to start off this race flat out and hang with the group as long as I could. The race started, and I made it perhaps 2 or 3 minutes behind the last guy in the big group before I lost contact.  The compounding factors that made this so disappointing were how large the group was (ended up being 14 guys) and how quickly I lost contact after intentionally starting out at/over the red line.  Two guys passed me shortly after (I probably owe them an apology because they were probably on my feet and lost the group because of me).  They came through and I could follow them, but then the lead swimmer started swimming off line, so I took a tangent.  By the time they got back, they had gained several body lengths on me.  I pushed hard again, but could not regain the space that had opened up.  So there was my swim.  I did basically the remaining mile solo trying desperately to catch a couple guys working with each other 30 seconds up the river.


Bike (2:13:02) 11th Overall

So for those of you who are friends with me on Facebook, you may have seen a fiberglass solution for my between the aerobars water bottle holder. I was quite proud of myself, and after testing it out a couple days before the race, I was confident it would do the trick.  Within a mile of starting the bike, I hit a bump in the road, simultaneously launching my rear bottle from its cage and cracking the fiberglass in half, rendering its capability of securing holding a bottle useless.  So as I’m figuring out what to do with my front bottle, I notice my rear bottle was gone (which turned out to work perfectly, because I just put the front one in the rear cage, but also eliminated a perfectly good bottle of EFS Pro that I was counting on).  Once I got everything cleaned up and reorganized, I got to work.  I caught two guys within the first 10 miles, and then averaged catching a guy about every 10 miles after that.  The course was certainly hillier than Williamsburg, but I felt comfortable on my Diamondback and was able to stay aero.  The last guy I passed was Thomas Gerlach from the US Pro Tri team, right before the long descent out of the town of Chickamauga.  I pushed as hard as I could all the way back on the flat section heading back into Tennessee.  He was riding well, and was able to stay with me.  Between miles 45 and 50 I just hit a wall, and the power dropped pretty drastically.  Gerlach repassed me, and I just tried to stay within contact until we arrived to T2.  Left quad really tightened up on the way back into town, so I spent the last miles trying to work it out in preparation for the run and trying to stay in close contact with Gerlach so that I had someone to start of the run with.  Uploading the power file to the coach was not fun, because I have had MANY workouts with much better quality riding in them.  I can ride much better than I did today.


Run (1:17:47) 10th Overall

Immediately starting off on the run, I had to continue to work out that sharp tightness in my left quad. Not sure why, but it just set the stage for a run that I would consider average at best. Considering how I’ve felt on many of the brick runs I’ve done in training, I would consider this baby below average.

Working out the legs a bit

Working out the legs a bit

It took me just over 2 miles to reel back Gerlach to reclaim 10th.  From there I tried to reclaim the legs I’ve had in training sessions, but they never appeared.  I was apparently slowly gaining on several of the guys ahead of me, but for the remaining 10 miles I never got within a minute of anyone.



Looked solid on the run, but legs just would not move any faster today

Finishing Chute

Finishing Chute

So I continued my streak of never finishing out of the top 10 in a professional triathlon race, but it wasn’t the result that I know I’m currently capable to producing.  Maybe a little rust, maybe the loss of some of the nutrition on the bike played a factor, maybe just not my day, not quite sure.

What I do know is that by earning a result like this last year I would have been quite pleased with myself against this kind of field. Not this year.  Not with the work I’ve put in.  Not with the knowledge and confidence that I can do better.  So I guess that “reframing of my mental outlook” is a shift that I can build on.

The massage hurt oh so good

The massage hurt oh so good


I have several goals that stem from this race:

  1. Do well enough in a major triathlon so that the editors at spell my last name correctly. When making the summary results list, my name has been spelled incorrectly 2 out of 3 times. I guess it probably doesn’t make much difference for the guy who finishes 6th or 7th or 10th. So Slowtwitch, I see what you’re doing there. Kudos for providing some additional motivation.
  2. Keep working on the swim. Maybe it’s changing, and it’s just not there. The swim continues to be my Achilles heel of triathlon, even at the 70.3 distance. I swim a minute and a half faster and all of a sudden I put myself into the bike race with a decent amount of company. Most of that minute likely needs to be made in the first 500 meters, though, as I barely had a chance right out of the gate and swam my race practically solo for the last mile.
  3. I’m a bit conflicted about this one, because I believe being humble and quietly confident is who I am and is one of my strengths, but maybe, just maybe I need to be a bit more aggressive about talking the talk so that I can actually walk the walk. I certainly run the risk of looking and sounding like a total idiot, but I know I can compete with the upper tier of guys in long course triathlon.

The new one piece Snapple tri suit was amazing today, my Diamondback Serios was quick and responsive, even when my legs weren’t, my Xterra speedsuit got me through the water, and I wish I had been able to use more of that delicious and effective EFS Pro Lemon Water!

Give Me Five!


Well, it was a little more like I had to earn five, but nonetheless, I walked away last Saturday with my fifth consecutive Patriots Half title.  It was by far the most difficult win of the five, presenting some challenges that I hadn’t faced in years’ past.

Historically I have been one of the stronger swimmers in this field, but this year Ian King was back to tackle the entire race, and Dan Harris, another pro was here for a bit of redemption from a 2nd place finish two years ago.  I decided to start right next to Ian and figured that I would be able to catch a draft for an extremely short period of time.  Maybe it might be enough to gap myself from the rest of the field.  When the race started I executed my plan perfectly, hopped right onto Ian’s hip, and hung on for dear life.  I made it in his slipstream about a minute before he popped me off.  There was another swimmer up with Ian, and then one guy who was just to my left around the first buoy.  Once I lost contact with Ian, I thought to myself, “Ok, let’s just work with this guy, who is obviously swimming pretty well right now.”  So as he pulled up beside me and then slightly ahead of me, I was ready to work together and limit my losses to the top two guys.  Then before I knew it, he just dropped the hammer and was gone.  It was such a violent change of speed that I wasn’t prepared for, but I hardly doubt that it would have mattered anyways.  I’m pretty sure this is the guy who came out of the water first, so not only did he drop me, but he also ended up bridging the gap to the leaders and then gaining some time on them too.  So that left me on my own for probably a mile out of the 1.2 mile swim.  The river was a little choppy today, and they definitely made the race go against the harder section of the current.  After it was all said and done, I came out of the water with just a 2:18 deficit on the first swimmer, and with about 2 minutes flat on Ian King.  I also had opened up about 2 minutes on anyone else in the race, so I was happy that I would have a buffer on Dan Harris going into the bike.

My transition was quick enough where I left T1 in 3rd place, and then set off to hunt down the leaders.  I stayed conservative early on, knowing that although I couldn’t see the cyclists ahead of me, they were literally just up the road by a couple minutes.  Once I turned onto Wilcox Neck, I started riding with a bit more purpose, and before mile 15 I caught and passed second place on the road.  He looked strong, but it was evident that he would not be able to sustain my pace, so I went on in search of Ian.  For a while I was a little worried.  I figured that I would be catching Ian a little faster given my pace, but I still couldn’t see him or the lead motorcycle.   Luckily, on the long stretch of road before the turn onto Sturgeon Point, I saw the flashing lights, and I knew I was within a minute.  That was comforting, and it helped me to relax a little.  Right around that time, I hit a bump, and the bottle behind my saddle popped right off, hitting the road and then spilling all over.  It only had about 200 calories of electrolyte drink, and I knew the race would have a few more aid stations where I could get some Gatorade, so I didn’t worry about it too much.

Did I mention it was incredibly humid?  While it never rained on me the entire race, apparently once we left transition and headed out of town, it just poured for a few minutes.  So it was overcast, but athletes were losing lots of fluids throughout the morning.

I was prepared to get Gatorade at the second aid station, but unfortunately I was way too fast, and they weren’t quite ready for me.   I knew at that point that I would basically need to stop at the final aid station 15 miles later and make sure I was able to get some fluids, or I would be in for it.  During that time, I continued to inch closer and closer to Ian.  My sense of urgency wasn’t there, because I also knew that nobody was too close behind me either, and I was confident that I could throw down a decent run split to close out the race.  So by the time I got to the third aid station, I was about 10 seconds behind Ian, I basically stopped to make sure I got the bottle, and then spent a little time basically chugging the water.  I finished the bottle way too fast, and I knew that I would be in trouble if I didn’t pay special attention to drinking on the run course.  Starting a half marathon in a dehydrated state is never a good idea!  Ian had put another 10-15 seconds into me during that time, so it took another 10 miles or so to really close back down on him, and by the time I got to within 5 seconds of him, we were turning onto Greensprings Road and preparing to dismount.  So I just stayed where I was, let Ian lead into T2 because frankly he earned it.  I know he had the motorcycle with him, but unfortunately the motorcycle only goes as fast as you are riding.  I was able to judge my effort off of the motorcycle, so I had a big advantage there.

Ian had a crazy fast T2 and put another couple of seconds on me entering the run course.  I felt ok, but definitely knew it would be a slog once I started going.  I tried to stay calm and relaxed, and let my pace come to me.  Sometimes you just can’t force things.  I took the lead just before the mile mark, gave Ian a couple words of encouragement, and then went to work.  By mile 4 I had put about 3 minutes into Ian, who was still holding on to second place.  I did notice Dan Harris was making a move and was only about 90 seconds back from Ian at that point.  By the time I reached mile 7, Dan had taken over second place, but was about 5:30 behind me.  So he was running well, but I was still inching away from him.  That gave me confidence, especially as I was starting to feel the effects of the humidity and the race up until that point.  At mile 11 I had close to 7 minutes on Dan, so from that point on I just went into cruise control and came in as relaxed as I could.  I was going to be about a minute away from my course record, but at that point, finishing strong and controlled was more important to me than 60 seconds.  Dan Harris finished just over 6 minutes behind me in the closest Patriot’s Half finish I have had to date, which is a true testament to his steady improvement year by year.  Soon, a course record effort will be necessary in order to win this race, which would be amazing.  I think the Patriot’s Half is an incredible race with a fun, honest course, and I would love to see the top end of the field grow and become one of the more competitive events on the East Coast.   Ian held on to third place and got a nice paycheck for his efforts, although he might be a bit more disenchanted with long course after his experience.  I think it would be great to meet somewhere in the middle, perhaps an Olympic distance, and duke it out with him.

As I figured I would be, I was pretty smashed after finishing.  It took me a few hours to rehydrate and get my body back up to speed.  One thing that brought my overall spirit up was hearing about how all of the Otstot’s Hotshots did in their respective races!  In the Olympic we had four athletes, and all four took first place in their respective categories.  In the Half, we had a 30 minute personal best, and a first time finisher who broke 5:30 under very difficult running conditions.  What an awesome day!

I would not be able to do what I do without the support of my family, friends, and sponsors.  Especially Xterra Wetsuits, Louis Garneau clothing, Rudy Project helmets and sunglasses, Osmo Nutrition, and overall support from Team Snapple.

Luray Triathlon Weekend

When One Door Closes, Another Door Opens


I was so fortunate to stumble upon the Luray Triathlon Festival, produced by Racine Multisports.  Although the race has existed for a decade, for some reason it’s never been on my race radar.  This year would have been more of the same, as I was originally planning to compete at Challenge Poconos with a large Snapple contingent.  However, once the Challenge Family announced that the pro race would be eliminated, I decided to look elsewhere for a race.  The Luray event seemed absolutely perfect.  They were offering a decent prize purse for both the Olympic and sprint distance races, and the trip to Luray wasn’t extraordinarily difficult for Tori and I to make Friday afternoon.

The rest of this blog could be devoted to what an amazing event was put on by Racine Multisports.  Instead, I’ll leave it at this:  do this race.  It was awesome.  I’ve been to races all over the country, and this was absolutely one of the best.  I loved every aspect and would do it again in a heartbeat.

Now to the races.  I decided to compete in both the Olympic and the sprint, which is dubbed the Devil’s Double.  I knew there would be some stiff competition, so I came in to the weekend mentally ready to give it a go.

The Olympic took place Saturday, and there were more than a handful of pro/elite competitors in the first wave, enough to make the swim start a bit rough for the first few hundred meters.  I hung tough from the start and found myself placed in the second pack halfway through the loop.  I felt comfortable and smooth, so from there I pushed the pace and broke the second pack up, resulting in not only making up some ground on the three leaders, but also creating a buffer between myself and the rest of the group.  I exited the water 5th and quickly set about trying to make up the 30 seconds or so that I lost in the swim over the long run to transition.  I was a bit rusty in transition, but got out decently well and found myself in second on the road within a mile of the bike course.

Nick Brodnicki had executed a very nice swim and a very quick T1, and he was just far enough ahead of me that I could spot him on long stretches of road.  His cycling was on fire, though, and he gradually distanced himself from me over the 26 mile course.  I was happy with my effort, and for me, I executed my race plan well.  I just didn’t anticipate that Nick would be three minutes ahead of me going into the run.

I will admit that the gap immediately made me quite nervous.  Three minutes in a full or half isn’t too much, but that’s a lot of ground to make up in a 10k.  I wasn’t going to do anything stupid, though, so I set out running within myself. I figured if that effort could get me to within 90 seconds at 5k, then I had a legitimate chance.  Nick started off strong, and in the first two miles I had made up about a minute.  Then at 5k the time gap was 1:10.  I felt good, I was relaxed, and I was ready to roll.  Over the next 2 miles I pushed hard, caught Nick just after 4.5 miles, and then kept the pace for another mile or so to attempt to create a gap.  The effort worked, and with half a mile left, I was able to come into the finishing area smooth and steady, and enjoy the victory.

After a couple of media interviews, I went for a cool down in Lake Arrowhead with Tom Wood, attended the awards ceremony, and went home to put the legs up and prepare for the Sprint.

Ouch.  I knew racing two triathlons in two days was going to be tough, but holy moly my legs felt rotten when I woke up Sunday morning.  I kept having to tell myself that all the guys who raced the Olympic were feeling the same way, so expectations for my own race execution were just going to have to be moderate.  I opted to cut my run warm up short and instead did most of my warm up in the water.

There were about the same number of athletes in the elite wave as the day before, but the race conditions were a little different.  There was a massive glare from the sunrise that made sighting eastward almost impossible.  It was strange because the day before was clear (and I would have assumed the sun would have been rising at the same time and at the same location), but for whatever reason, it was causing a much bigger problem today.  The start was hectic again, and there were a few who jumped off the front right away.  As soon as we turned the first buoy and looked east, BAM!  nothing but sunshine.  The leaders continued on course, and I worked with one other athlete a few ticks back for about 100m, and then the leaders unexpectedly turned right and started heading towards the finish.  I stopped for a brief moment, got my bearings, realized that there was one more buoy before the turn and continued on.  The three leaders realized their mistake after 15-20 seconds, and then corrected their line, meeting me at that turn buoy.  So I kind of lucked out in that I ended up right in the dead middle of the front group, as the front pack and second pack merged just 250m from the finish and they didn’t create another gap in that short period of time.

That gave me a bit of confidence, and I stormed up the hill to transition, looking to be as efficient as possible onto my bike.  All of the major players were there, and about 8 athletes hit the bike course within 15 seconds of each other.  I was determined to stick with Brodnicki on the bike today come hell or high water.  The sprint distance for Luray is a bit bike heavy, so I was concerned that if he put even 90 seconds into me on the bike that I wouldn’t have the time to catch him.  Brodnicki, Tom Wood, and I separated ourselves from the group quickly, and soon Tom made the pass for the lead.  I was content to sit back and stay within range of them both.  I kind of yo-yoed between 5-15 seconds of their pace over the next 5-6 miles, but when we hit the false flats, Tom really put the hammer down and I decided to make a push and bridge the gap.  I passed Brodnicki who wasn’t having the ride he had hoped for, and caught up to Wood with about 3 miles to go.  From there I stayed put and we came in to transition together, about 20 seconds ahead of Brodnicki.

Tom had run strong the day before (actually passing Nick at the line to take second), so I made the decision then and there to go out of the gates hard and make it as tough a possible the entire way.  We exited transition side by side, but after a few hundred meters, I had formed a gap.  I kept the pressure on until the turnaround, where I saw that I had a sizeable margin, and then was able to relax a bit and run controlled for the last half of the race.  It happened to be the USAT Mid-Atlantic Sprint Triathlon Championship, so I was able to add that title on top of my two wins.

Overall it was a great weekend, I was able to get to know some of my competitors, many of which race for US Pro Tri, and they represented their team extremely well.  I was able to meet up with some Snapple teammates, and I was also able to meet some new triathlon faces some of which were completing their first triathlon.  Congratulations to everyone!

Thanks to Tori, my daughter Cassidy, and my incredible support from Team Snapple, Xterra Wetsuits, LG Apparel, Osmo Nutrition, and Rudy Project.

Up next:  Going for my fifth win in as many tries at the Patriot’s Half in Williamsburg, VA.

Out of Control

It was somewhat fortuitous that my column in the April version on the Snapple Triathlon Team Newsletter was about dealing with disappointing races. I certainly had one of those yesterday at the 119th running of the Boston Marathon.
Training had gone very well leading up to the event. I had ticked off all the boxes: long runs, consistent volume, speedwork, technique work, downhill running. I not only made sacrifices with my family, but also sacrificed some short term success in my triathlon season by cutting out a lot of  swim and bike mileage in favor of adding more running. I had some breakthrough workouts, I trained smart and avoided injuries, and I was feeling great leading up to Marathon Monday.
But no matter how much you do to prepare, there are some things that are just out of your control.
Saturday morning I awoke, and Tori had prepared a massive pile of pancakes for breakfast before I drove to the airport. At the time I wasn’t hungry. I thought it was perhaps a lack of appetite associated with tapering, or some early butterflies in my stomach in anticipation of the big weekend. For the remainder of the day I ate, but struggled to take in small amounts. I didn’t feel super, and I was pretty confident that it was not nerves but a stomach virus.
My initial thought was: “Good! I have this now, perhaps it’s only one of these 24 hour things.  So if I get plenty of sleep tonight I’ll wake up tomorrow, and I’ll have a day to fuel up and rest before the race.” Unfortunately that was not the case. I awoke Sunday with the stomach in the exact same state. I tested it out with a very easy run along the bay by the hotel, and the legs and lungs felt ok. So based on that and the assumption that the virus would continue to pass through my system on Sunday, I decided to still start the race, even if I had to adjust my goals.
Sunday rolled along, and I forced myself again to eat relatively small amounts of food throughout the day.  I probably only consumed somewhere in the neighborhood of 1000 calories the entire day, most of that coming in the form of Gatorade and an Odwalla juice.
I woke Monday morning, again hoping my stomach would say “feed me!” Alas, no such call came from my hurting belly. I managed to eat a pack of cliff shots and a banana, but that was it.
It was cold, windy, and there were bouts of sporatic rain hitting the pre-race area. I welcomed the cold and the rain, but the wind was going to make for a slow and tactical day for everyone in the race. I decided to take the first miles as originially planned, and then see how I felt. I took the opening downhill miles very conservative, running 5:59, 5:48, and then 5:42 for the first three. I felt smooth and controlled, and my legs felt better than I thought they would (although still not super). The next 10 miles were run right around the high 5:30’s, which was a shade off of what I had trained for, but given the wind and my pre-race situation, I was very happy and content to keep clicking off those miles as long as I could. The half was reached in 1:14 and change. Knowing I would need to adjust my nutrition plan a bit, I stopped and got Gatorade a few more times than I planned early on. Once I reached miles 15-16, but body started telling me that it was running out of fuel. Although I still managed to average 6:10’s from miles 16-17, I was using the last dregs of energy stored in my fatigued muscles, and soon they would not be able to support that workload. I nabbed two gels at the aid station at mile 17 (I should have grabbed 3 or 4 had I known how bad it was going to get), and the goal from that point on was to keep running if at all possible. That goal worked for a couple miles, but it could not be sustained, and the last 10k of the race I was only able to muster a walk/jog. I began drinking several cups of Gatorade at every aid station to give my body something to use during the intermittent distances. The only thing running by mile 25 was my mind, hoping that I could get to the finish line without doing it “Julie Moss style.”
In the end, I did make it there under my own power. It was not pretty, it was not quick, and my finisher’s pictures are comical. I could have not started at all. I could have easily dropped out. I could have gotten myself into some really big trouble by not keeping my mind in the game. My body spiraled out of control and I simply tried to funnel it in one direction. I was happy to be part of the history of the Boston Marathon, and hopefully I’ll come back and get some redemption.
Until then, I think it’s important to bring back those points in the column I wrote and show how I am using them to deal with this disappointing weekend.
1. Identify what went wrong and take steps towards rectifying the problem
I started racing a marathon on empty. I caught a virus at a very inopportune time, and it unfortunately affected how I prepared my body for the physical demands of the race. To some extent catching cold is an unlucky break, but leading up to my next big race I can be more diligent about washing my hands several times throughout the day and taking in some extra immune support vitamins and herbs.
2. There are other races.
Heck yeah there are! And all I can think about now is doing another marathon. I am so bummed that I was not able to show my fitness and have a nice result to accompany it. I am already looking for possibilities in the fall for my Boston redemtption race.
3. Work on resiliency
The result of this race came down to something that ended up being out of my control – illness. I understand that and also understand that although I did not have the race I was looking for from a time and place perspective, it may have been an even better race from other perspectives. I know I ran tough as nails from mile 20-26.2, and literally tapped out everything my body had that day. That took a lot of mental strength, especially doing that knowing that I was putting out that effort and still going backwards in the faster moving field around me.
4. Find the positive
I was still able to finish the race! I have some experience on the course that I can use in the future. I helped break the wind a a few times for some of the guys I was running with in the first half who may have gone on to PR’s. Even when I was racing with no food and with a stomach turned upside down, I still ran a 2:46.
Thanks to my family for their constant support, the Snapple National Triathlon Team, SweatVac, Osmo, Rudy Project, 3Sports, and Trainingpeaks for getting me through this race. I may not have hit a homerun this time out, but even the best hitters strikeout from time to time!