January 23, 2018

Mountain Man Triathlon – Special Offer

The Magic Mountain Man (M3) in Castaic, California is a great 70.3 distance race and the only half-Iron distance race in Los Angeles county.

Put on by our pals at Renegade Racing, this race starts at beautiful Castaic Lake and the bike and run portions include some amazing views.

I did this race in its inaugural year and can recommend it highly. It’s a very tough race — not one for the faint of heart — but one you’ll have a great sense of accomplishment having completed.

You can get a free entry to Turkey Tri when you register for the Magic Mountain Man Triathlon. It is limited to first 100 to registerers.

Once this deal expires you can use the discount code “tc2011” for 10% off registration for any of the M3 events on October 8 & 9th. This can be use online at active.com or by mail or fax, just deduct the 10% from payment. Please note that they do not accept any discounts on race weekend registration.

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Finding Your Race Pace

Go out too hard and you blow up. Go out too slow and you’re one of those people smiling at the finish line (hate that).

My goal for EVERY race is to go as hard as I can and literally have nothing left at the end of the race. Now, that doesn’t mean your goals have to be the same as mine; that’s just what I do.

Of course, the trick is finding out exactly how hard you can go. This takes a bit of calculation, experience and guess-work. Naturally, the shorter the race, the harder you can go.

So here’s what I do . . .

Sprint Distance

There are many variations on the sprint distance unlike the Olympic, 70.3 and Ironman distances, which are always the same. Therefore, you may have to make a few modifications for certain races. For example, the Redondo Beach triathlon has a disproportionately long swim compared to most other sprints (good for the strong swimmer).

For the sprint distance I know I’m going to have to go about 95% of my maximum effort for the entire race. Of course, that’s a subjective figure, but it gives you a place to start. It also doesn’t give you a lot of room for error.
My swim pace is going to be at about what I can do 200 yard/meter repeats at. In other words, it’s going to be a very fast pace.

Now, unlike a lot of other people I ‘m not of the school that says you can lose your race in the swim leg of the race. I’m totally opposite in that I think that far too many people go too slowly in the swim. After all, your exertion is based on your heart rate, and since your body is supported by water, your heart rate won’t run as high given the same effort as in cycling and running.

The cycling leg is another leg of the race where too many people go easy. The thought is that “I’m going to save it for the run.” The problem with this theory is that if you go too easy on the bike you’ll lose too much ground and never be able to make it up on the run . . . no matter how fast you go.

Therefore, the cycling leg should be about the pace you can go for a 10-mile time trial – at about 95% of my maximum effort. It’s helpful if you have a watt meter but if not you can use your heart rate as a barometer.
The run is where you need to let it all hang out. If you’ve done well in pacing up to this point you’ll still have some good legs, albeit certainly not fresh.

Your run goal is to go at your 5K pace although you definitely won’t be able to hold that pace. More than likely you’ll only be able to go at about your 10K pace. That’s a fine effort after the swim and bike. Basically, you’re at the “let it rip” speed.

Try to start the run at a good pace and build as you go along. Ideally, your last mile should be your fastest.

Olympic Distance

This is a great racing distance because you have to go hard but still have some patience because you can definitely blow up if you go too hard.

A week ago I did the final Olympic distance race in the series out at Bonelli Park in San Dimas, California. The Bonelli races are a great series all on a nice lake on a bike and run course with some hills. I highly recommend them!

This race was basically a “catered training day” for me, which simply means the race wasn’t important . . . like a “C” race. And even though the race wasn’t important for me it didn’t mean I was going to go easy.

I had completed the Ironman Hawaii 70.3 just one week before and still was recovering from my effort there so my goal was just to “think quick.”

My goal for the swim was to start hard and then ease into a manageable pace. I start out hard so I can get in front of most of the other racers. However, keep in mind that I’m a “good” swimmer. Slower swimmers should not use this strategy because you’ll find yourself getting run over by faster swimmers that didn’t lay it all out there in the first 200 yards.

In practice I swim hard for 100 right-hand strokes and then back off the pace. So that’s exactly what I did in this race. I literally counted my strokes on my right side and went hard for 100. Then, I backed off and settled into a comfortable pace.

Your pace here might be around your best 500 pace. Notice that my race paces are faster than my pace for the distance I’m swimming? That’s because it’s a “race” not “practice.” Therefore I’m going to go a bit harder and count on the fact that I’ve got the speed in me.

My cycling pace is going to be brisk. I don’t want to ever be riding “comfortably.” 40K is about 25 miles and should be a distance you can hold a strong pace at. Naturally, it won’t be as fast as your 25-mile time-trial pace would be, but it’s fast – like 90% of your maximum effort.

If you’ve gone hard this far it’s going to take a little time to get your running legs. Don’t worry, they’ll be there. Like the sprint distance race, start out a little slower than your pace you hope to end up with – like your marathon pace. Then, after about a mile, pick up the pace and watch your breathing. You’ll be amazed that you can hold such a high heart rate for so long. Your pace will untimely be about your ½ marathon pace.

70.3 Distance

This is my favorite race distance because I think I’ve got this one dialed in.

The swim in the 70.3 isn’t all that much longer than the swim in the Olympic distance race. The Olympic is about .9 miles and 70.3 is 1.2 miles. Therefore, I employ the exact same swim strategy for both.

The cycling strategy is quite different, however, because I’m going farther than twice the distance. This is where I really rely on my wattage and heart rate. Again, if you don’t have a watt meter you’ll have to rely on your heart rate. No worries.

Your practice and previous racing experience will really help here. Unlike the sprint and Olympic distance races your nutritional strategy will be critical. Do what’s worked for you in practice.

The bike portion should hurt in the 70.3 – in other words, this is not a casual pace. I really rely on my heart rate to tell me what pace I can sustain. Therefore, you should be monitoring your heart rate closely in your practice. You will be anaerobic all day.

I’m going at about 85% of my maximum effort.

You have to be careful with the run not to settle into too slow of a pace. You’re tired so you won’t feel like going fast but if you settle into too slow of a pace you may find it more difficult to speed up later.

Your goal here should be to run at about your stand-alone marathon pace. However, you may want to “test” a slightly faster pace to see if you can settle into it.

Ironman Distance

This is the tough one. No matter who you are, this is going to be a very long day. The trick is to avoid going anaerobic during the day.

Your pace here should be one that would allow you to carry on a conversation with someone with. It’s tough to go this slow but you can get yourself into very deep trouble if you’re overzealous.

In all of my Ironman attempts I’ve found a good pace on the swim that I found to be very comfortable, but fast (after some disastrous starts).

Since you’ll primarily be using your legs for the rest of the day don’t be shy about the swim. It’s more than “surviving,” you want to swim at a controlled pace.

The bike portion, in my estimation, is the most critical leg of the entire race. I find it really tough to contain my effort on the bike. This is where it is really critical to watch my watts and heart rate.

For example, at Kona last year I started out at a pace that felt very comfortable but found out at about mile 10 that I was pushing 240 watts – way over my head! So be sure you watch your effort when you start out on the bike.

You may have quite literally, hundreds of people pass you on the bike. Try not to get caught up in somebody else’s race and mind your own pace.

In preparation you should have completed several 100+ mile rides. While racing and riding are two different things you’ll want to maintain a pace that feels well under where you feel like going. 70% – 80% max.

The tough part of any Ironman is the run. Ideally, you will have stayed within yourself on the bike in order to actually “run” the marathon instead of walking. How you did nutritionally will become very apparent on the run so be sure to test, and retest, this in practice.

Your Ironman run pace is probably going to be about 15% – 20% slower than your open marathon pace. That means if you can run an open marathon in four hours your Ironman marathon pace will be about 4.5 – 5.0 hours.

Keep these tips in mind at your next race and “leave it all on the course.”

Cheers!

Ron Saetermoe

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Discover the secrets to improving your swim technique, avoiding painful injuries, and shaving minutes off your best triathlon times to date! Are You Ready To Make A Change In Your Athletic Life?

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What happened at St. George?, Ron Saetermoe

This race report is long overdue. I’m going to try to get caught up on my race reports but you know how it goes . . .
I had no business racing Ironman St. George. This course goes totally against my strengths . . . again; maybe that’s why I did it.

My pal Larry (Lar Dog) Davidson coaxed a bunch of us into this race; a race he had a great shot at getting his Kona slot at. I enjoy the company of my mates so I signed up as well.

About a month prior to the race several of us drove up to St. George for a recon mission of the course. Since most of the guys had already been there a couple of times, including to race there in 2010, it was to be a great training weekend.

Among the crew were Larry Davidson, Gary Clendenin, Quinton Berry and Jeff Rhodes.

Last year Jeff crashed on a downhill turn during the race and broke his collarbone. Quinton, and another pal that didn’t make the trip, Scott Callender, walked the entire marathon with him. Quite an endorsement of the race, huh!

Anyway, the trip up there was fun and the training was great. We did two loops of the bike course and ran one loop of the run course the following day. The race would be challenging!

Our mates Scott and Jeff would not be making the trip with us, sadly. Jeff decided to do IM Brazil this year instead and Scott was still recovering from a nasty fall earlier in the year.

We got to St. George a couple days early to do all of the normal pre-Ironman activities. We were able to get in a swim at the Sand Hollow Reservoir which is where the swim takes place. The water was cold, but not too bad.
Dinner the night before was a group affair at a local eatery and the mood was positive. We were all going to race hard the next day, with the exception of Gary, as he already has his Kona slot (from IM California 70.3). Gary committed to doing the swim, bike and maybe some of the run. The rest of us were going for our Kona slots.

Race morning was clear and crisp with only a wisp of wind. It looked like the weather gods were with us so far.
As we entered the water at the start of the swim it felt colder than our previous swim. Maybe that’s just because of the nerves or the colder air temperature in the morning.

I swam out to the far left and took my usual place at the front of the pack. We treaded water for a few minutes and the cannon went off!

I started out slowly and planned on building my pace. That was my plan. What actually happened is that about 200 yards into the race I couldn’t breathe. I tried to keep going but was literally hyperventilating and couldn’t go on.

Just ahead was a float so I breast stroked to it and held on to it for dear life. What the heck! This felt like IM Arizona all over again but without the cramping.

I guess I was hanging there for about two minutes and thought about quitting but decided to take it REALLY slow and see what happens. I did, and the situation improved after a while.

It could have been the cold water. It could have been the adrenaline. But, a contributing factor was probably the altitude. At about 3,000 feet the air is a little thinner.

During our reconnaissance mission we also swam at the community pool and it was weird that I couldn’t catch my breath when we swam there either. 3,000 feet isn’t much, and I never felt it on the bike or the run but it was definitely impacting my swim.

As the swim progressed I was able to speed things up a little and finished with a respectable 1:07 – respectable, given the circumstances.

Transition was uneventful and I was off on the bike. The ride out of town includes a good climb just to get your blood pumping. My plan (there’s that word again) was to keep my heart rate around 150 for the bike portion of the race so I’d have something left for the run.

As usual, I was being passed by what seemed everybody in the race that wasn’t already ahead of me, but I was determined to take it easy. The scenery is just beautiful there so it’s a great race to do from that perspective. And, if you’re a good cyclist, and like the hills, it’s a great race for you.

At about mile 25 my pal Larry caught up to me. On a good day he wouldn’t have caught me so quickly but because of my poor swim he caught me quite early. The problem is that Larry choked on the swim as well. Tough day for both of us.

He looked really strong as he blew by me so it appeared his Kona dreams were still in tact . . . mine? Not so much!

The bike course is two loops with a couple of really good climbs. The most famous is called The Wall, but all things considered not that bad. I think the climb took about eight minutes. It seems like forever but it’s not.
The wind started to pick up a bit but based on stories, not too bad by St. George standards. The problem is that the wind can be in your face as you’re climbing The Wall which makes it just that much tougher.

I could tell it wasn’t going to be my day. I just couldn’t generate enough power on the bike to put in a competitive performance. Oh well, it would be a great training day, anyway.

My total time on the bike was 6:20. Totally pedestrian.

At this point I had given up on qualifying for Kona at this race but decided to see what I could do on one loop of the two loop run course.

T-2 went smoothly and I felt quite good. Ready to see what my running legs could do.

It started to heat up at this point. While the bike course is what I would call “challenging” the run course is “tough.” It is very hilly and the heat just made things worse.

There are a few out-and-back sections so if you have friends out there you can usually catch a glimpse of them at some point. I did see, and subsequently pass, Quinton, out by the golf course. A devious turn off the main road up a hill and back. I think they added this section just to piss me off.

Anyway, Quinton waved me by. This wouldn’t be his best Ironman effort either.

I felt good on the run although I wasn’t fast. I did see Larry out there a couple times with his head buried in his work. Very focused!

Since Gary didn’t do any of the run (wise man) he was waiting at the end of the first loop of the two-loop run course. He borrowed Larry’s iPad so he was keeping up on the race progress.

Halfway through the run I was in about seventh place. Gary and I talked about it for a few minutes and decided the best thing would be to stop and save my legs for my next Kona qualifying race, IM Hawaii 70.3. Since there would either be only two or three Kona slots there wasn’t any way I was going to qualify here anyway.

While it felt good to stop, I did feel quite strong, and never close to bonking. This has been my bane in all of my previous Ironman attempts. The dreaded “bonk.” I felt like I could have easily continued to finish the marathon. That would be the highlight of my day.

While you never know what’s going to happen during the course of an Ironman I think you can always learn from it. I have quite a few “take-aways” from this race.

Larry had a good day, but later said he just didn’t have it. He finished fifth. Another pal of ours Mark Stoner dropped out after the bike portion because he couldn’t keep any fluids down. Tough day all around.

Now it’s time to look forward to Ironman Hawaii 70.3 on June 4th.

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Interview with Ron Saetermoe

This week Ron and Sherry talk about Ron’s race at Ironman St. George among other things. Hear about his preparation for this Kona qualifier and his race strategy.

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