Man Versus Triathlon partner news

Check it out, partner to Man Vs Triathlon, Push Endurance started a new blog!
http://pushendurance.blogspot.com/

Bookmark them as they will be publishing good tips 2 times a week!  Don't forget, they have given my blog readers a discount of 20% using code ITRI2011.

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Is traveling to destination events worth it?

If you have been keeping up with Man Versus Triathlon (MVT), then you are up to speed with the latest adventures related to traveling by air to a long distance triathlon.

That was my first experience flying to a race with my gear and a bike (Scicon bike bag review HERE).  I was very nervous if I could get everything there in one piece and not pay an arm and a leg to get it all there and back.  This in addition to the normal jitters of racing a half Ironman.

From me to you, here are some lessons and tips I learned about endurance traveling.

TIPS for traveling

1. Packing list. I didn't have time to make one (do as I say, not as I do), but I treated packing my gear as if I was packing the night before for a race. Laid it all out and packed it in the transition bag. I then laid it by the bike bag as I needed to distribute some items to the bike bag in order to get non-tri gear into the bag so I only had 3 bags. Bike bag less than 50 pounds. Transition bag. Small backpack for personal carry on.
2. Padding. Add more padding. Then, add some more padding. Have you seen what happens to suitcase on airplanes? Imagine that being done to your carbon fiber triathlon bike. I especially was fond of using pipe insulation from the hardware store and Velcro strip roles that you can cut to whatever length you want. Using tape would have been a MESS, especially to take a part later. I covered every part of the frame I could find.
3. Don't take your tools in carry ons. I didn't, but I could have easily spaced that out. I'm sure TSA would not hesitate to gank your pedal wrench and allen wrenches. They go through your checked luggage and they have no problem trashing your stuff.
4. Count on TSA rifling through your bike bag. It's large, it sticks out like a sore thumb and you have some funky shaped metal objects in there. They may even take some stuff out and the best part is YOU WON'T KNOW WHAT THEY TOOK! You just get a post card in your bag. I guess that's what we have to accept this day and age and it's better they take anything that looks like a bomb than the alternative.
5. Don't count on making it with your CO2 refills for your flat repair stash. Somehow they did not take mine, but others I ran in to were not so lucky.
6. Deflate your bike tires. What happens to your tooth paste or shampoo in checked bags? Did they blow up? Think about your tires. They are already at 100psi or higher... BOOM. I deflated and left the valves open, no problems.
7. Take your derailleur off. IT WILL GET BENT if you don't. Trust me. I took mine off and glad I did.
8. Take your break pads off. On the rear of the frame the break pads are the furthest out and make a nice hook to grab stuff and bend the breaks and who knows what else.
9. Get there in advance. I got there two days before the race and leading up to it I was collected and cool. No frantic running around and I was rested.
10. Don't fly back the day of the event. I did and it sucked. There was no regaling my accomplishments or kicking back. It was PACK PACK PACK and GO GO GO to pack the bike, check the car in, get through security and get to the terminal. It was just as stressful as running the half ironman.
11. Make sure rentals are big enough. I just barely fit my bike bag in the ford focus I had. JUST BARELY. rental car places get you with "you can get upgrade for $10 more now, but if you come back in afterwards it will be $20 more a day". Nice.
12. Find someone you know in the area. You could score a free "hotel" and a tour guide that knows the area so you don't have to waste time and spend money being a total tourist.

Run for the hills, it's Cryptosporidium!

Anyone else having cryptosporidium issues???  We just got this notice from a masters swim group in Kansas City:

"Please understand that there was no reported case of cryptosporidium coming from Roeland Park, but due to the fact that if some pools are closed, infected patrons would migrate to the open pools, it was advised that all pools close down until after Labor Day. Because so many pools have been closed, masters practices are effectively cancelled this entire week. We expect to be back on regular schedule on Tuesday, September 6th. Sorry for the inconvenience.

Closure due to Cryptosporidiosis

Good afternoon - I just came back from an area Aquatic managers/representatives meeting on the recommendation from Jo. Co. Environmental to close the outdoor pools for the remainder of the outdoor season due to the reported cases of cryptosporidiosis. There were representatives from Shawnee, Lenexa, Prairie Village, Fairway, Mission, Gardner and Mission Hills Country Club. Based on the pools that were suspected of being contaminated, the group felt for the safety of the patrons that the pools at those locations will close down. Some of the representatives are waiting for final approval from their councils and boards but felt the boards would approve of the closures. Last Monday the City of Mission was told that they had been suspected of being contaminated and then Leawood later in the week. There were other pools which included YMCA’s and apartment pools that were cited for the same reason. The RPAC will reopen Sept. 6, 2011 for fall lap swimming schedule. Please let me know if you have any further questions. Thank you



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The North Face Endurance Challenge Kansas City Marathon Race Report - 8/27/11

It was a little odd.  No, not the fact I was jamming a marathon in less than a month after a half ironman or a week after a long course triathlon or two weeks before an adventure race.  That's "normal" for my slanted perspective.  What was odd was running a marathon on a Saturday.  That's a new one on me, and I liked it!

It's nice to have a day to recoup and relive your accomplishment before going back to the grind and go about your business with people that don't know you ran 26.2 miles at once on the weekend.  It's just a different world.

On to the race!

Dean Karnazes pre race.

The North Face Endurance Challenge event came to Kansas City this past weekend for the first time, ever.  Normally it's a trail race series but they couldn't find the right mix to have a trail run so they hosted a road race.  To offset the lack of trail running, they found every hill in downtown Kansas City and put it on the course.  And, they thought what better time of year than the end of the summer!  Nice.

Luckily we just got out of 100+ head index days so the race was maybe at 86 degrees by noon.  It did get hot, but if you finished in a decent amount of time you weren't cooked.

It was also nice not having to fight racers in the first 2 miles.  Only 100 ran the 50k and 100 ran the marathon Saturday.  There were some points along the course I didn't see anyone for 2 or 3 miles until an aid station.  I didn't mind that as most of my training runs are alone.  I was used to it.

I was also "used" to the heat and humidity.  But, I think I failed to properly heed the call of H20.  After having a few rogue runners run with our 3:45 pace group and a police women say "good job, ironmen" (only missing 2.4 miles of swimming and 112 miles of biking, no biggie) at mile 14ish, the gut came back.

I knew I would not be able to keep 3:45 pace.  It was too much physical wise for my level of training.  I was going to hold on with them til half way and then throttle it back.  Well, my stomach decided to throttle it back as well.

I had tinkered with my nutrition (same as what I use for training and no issues) and there didn't seem to be an advantage.  The other telling factor was that I weighed 180 pounds at the start and 171 after i got home.  That was even after pounding gatorade, water, and a pop for a sugar rush after the race.  I must have been close to severely dehydrated.  I didn't have the mental or physical bonk, just a stomach bonk.  I need to find ways to get more water in on the run.  It's a fine line between hydration and sloshing.

I had stomach issues AFTER the Kansas City Marathon, but not during.  It was a lot cooler and sweating wasn't an issue until the end.  The fluid intake was probably sufficient for that time if year but isn't going to work in Kansas City in August.

Something to tinker with next year.

It was cool to also run into ScottyTri's and his band of merry relay team runners.  I really enjoyed passing the 20 mile aid station and seeing Scotty waiting for his team mate and knowing I was beating their relay team!  Then I was brought back to earth when Scotty zoomed past me heading to the finish line.

As for the results, I was able to push out a 4:12:12 - 31/92.  Not bad, but not my best.  If not for the stomach issues I think I could have topped my PR last year at KC Marathon.  Oh well.  There's always next time!

Jackson County Triathlon behind the scenes

 I posted the recap of this past weekend HERE for the Jackson County Triathlon.

Overall I think it turned out well considering the demands of my personal and endurance schedule.

Once back from IM Boulder, my tri bike sat in the Scicon bag for two weeks and I put the bike back together the Saturday before the race.  The bike worked like a charm and no issues from two flights from KC to Denver!  Count my blessings on that one!

On a sad note, I ran out of Grease Monkey wipes (GMW) in the canister since they are GREAT at getting the bike chain grease off my hands.  Word of advice, get some gloves or GMW!  I planned ahead with the travel packs to Boulder and used the canister up at home.  Sad.

The race was a part of the Man Versus Triathlon project where we had the RD of the race and Push Endurance on board.  Enough cannot be said about the hard work that goes in to directing a triathlon and duathlon and providing a quality supplement.  Yes, there were some issues with the swim course at the race and I will go into that a little deeper when the survey results get published.

As always my routine included Sockguy socks, Push Endurance, Fluid Recovery mixed with my crack chocolate milk, Skin Strong Slather.

I'd also like to point out that you always need to be prepared.  Bring your wetsuit because you never know!  I ALWAYS pack the trusty XTERRA suit no matter what time of year it is.  Just goes to show you that in August in Kansas City, the water CAN be wetsuit legal.  I'm a firm believer in the extra edge a wetsuit can give you and I never reach 35th out of 253... NEVER!  With over half the field not wearing suits, I had the advantage that day!

And I never forget the TMAT pro.  It's been invaluable in helping me find my bike every time.

It was also cool to finally meet twitter and blog stalker ScottyTris.  We had been missing each other at a few races but finally met up where he promptly blew past me on the race course.  All the more motivation for next season.  He's working hard for a half ironman in the fall and they way he is going, it shouldn't be a problem.  As he put it on his race report post "The remainder of the 45 minutes went quickly as I bumped into a bunch of peeps, including Travis (and his friend Michael who just completed his first triathlon!) and Mark from Twitter. Mark has a blog I follow as well. No.. not that Mark. ".  So many people, so little time.  It's also weird to be referred to by my twitter name when being introduced...

So there you have some of the behind the scenes junk.  It takes a lot to pull off a race and it helps when you have good sponsors and partners on board.

SALES
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Kansas City North Face Endurance Challenge Bib Pickup

I'd say packet pickup... but there was really no packet.  In the spirit of going green, the "packet" was online and links to various partners with the race.  Eh.

But, at least the shirts were cool and the port-a-potties were plentiful and had shelves for your crap stuff when you're taking a crap load off.

T-minus 14.5 hours until I'm running through the streets of KC like a lunatic for 26.2 miles.  It should be nice to run on a Saturday and "rest" and "recover" on Sunday.

Enjoy these fine photos from packet pickup.  I'm especially looking forward to soaking feet in the ice buckets!

Semi-green grass... no joke.

That looks fun!

Shelves in the plastic hot box!

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KCTC Ambassador Program‏

FROM THE KANSAS CITY TRACK CLUB:
 
 
Do you love to run and believe in helping others achieve their best? Be one of the first KCTC Ambassadors ?

The Kansas City Track Club Ambassadors are a tight-knit community of runners and walkers in the Kansas City area. As a KCTC Ambassador you do not have to be the fastest runner, or the most experienced, but you do have to be passionate and dedicated to helping grow the running community in Kansas City. KCTC Ambassadors are role models in their communities, lead group runs, volunteer at local events and help all runners achieve their personal best.

How do I become a KCTC Ambassador?

• Besides being awesome, we are looking for people who are outgoing and can make a difference in the Kansas City running community by promoting the mission of the Kansas City Track Club. Here are a few more things we are looking for.
• Member in good standing of Kansas City Track Club.
• Passionate about running and motivating runners of all skills and ability to achieve their best.
• Passionate about achieving YOUR personal best.
• Able to volunteer three (3) times a year for the KCTC community at events or races.
• Contributing on a monthly basis to the KCTC Blog, telling your ambassador story.
• Ability to inspire others and lead others to greatness.

What are the benefits of being an Ambassador?

• Free entry to KCTC races.
• Warm, fuzzy feeling that comes with helping a new runner toe the line at their first race
• Official ambassador team gear, provided by KCTC.
• Deals on gear and opportunities to test and review new products.
• Promotional items to hand out at races or training.
• Ambassador profile on KCTC website, recognizing you as helping grow the running community.
• Limited entries in other local races (to be determined).
• Donation of $100 to a charity of your choice at the end of 12-months of serving as an ambassador.

How do I sign up or apply?

We are currently accepting applications for the Ambassador program. Our inaugural Ambassador team will be no more than 20 runners (10 male, 10 female) of all ages, sizes, abilities and experience levels.

Click here to visit the Kansas City Track Club Ambassador page and fill out the form to apply today!

www.twitter.com/kctcrunner
www.facebook.com/kctrack

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The fall switch from triathlons to off road

Jackson County Triathlon was potentially the last triathlon of the season for me.  There is the Midwest Meltdown this weekend, but I have the North Face Marathon on Saturday and we are looking at taking R2 to the Karno Kids run Sunday.  So... I GUESS I could manage to be a supporter JUST THIS ONE TIME... maybe.  =)

Oh, and local yokels Mark and Scotty will be running the 10k and marathon relay respectively.  Go team KC!  (don't tell them they are slackers for not running the full marathon or 50k)

Now it's focusing on a marathon and the Wakarusa Off Road Challenge on 9/10/11.

TRAINING
Kicked off Wakarusa prep with a ride through Shawnee Mission Park.  It's a semi-technical trail with rocks and roots, more so that I remember when i was there like in March.  It was time to get some balance back and add in a little trail run.

Well, it's obvious it's been a while since I had been on the trails.  From me to you, when you transition to fall endurance sports, here's some trail tips:

1. Trees don't move.  Pay attention to the trail and handle your bike at all times.  You can't take a minute off because if you lose balance or veer suddenly, trees don't jump out of the way.
2. Tune up your bike.  It had been a while and shifting was horrible.  Dropped it off at my LBS and it was right as rain for my ride!
3. Plan your moves in advance.  You should have your eyes up planning your next 2 moves before you get there.  If you are staring at your wheels or feet, you're in trouble.
4. Speed does not kill.  Speed and momentum will get you out of jams.  I'm all about gunning it over rough terrain and just riding over it.
5. There are some odd people on the trails.  Some gal yelling at deer and exclaiming she has an eye twitch is somewhat unsettling.  Make sure people know you are going and when you should be home so they know to start looking in the woods for your body if you don't come home.  MY EYE IS TWITCHING!  Yikes.
6. Pick up your feet.  You can't shuffle-run when you trail run.  High knees and balance are key.  I just about biffed it 10 feet into my run.  Nothing more embarrassing.
7. Bugs.  Don't forget your bug spray.  I did, but I got lucky and left bug-bittenless.
8. Fluids.  Just because you are in the woods doesn't mean you don't get dehydrated.  Bring fluids.
9. Bring a sense if humor.  I haven't been on trails since March.  If you are all serious out there and getting mad you had to clip out for balance or walk some technical parts, then where's the fun in that?

Training is suppose to be fun!  Hope you have some!  In the immortal words of Bart Scott, "CAN'T WAIT!"

Trees don't move.  Looks bad, that finger may have to come off.

It's not as clean as my truck, but the Trance is tuned up!

The Great Prostate Cancer Challenge‏

Join us on Sunday September 11, 2011 and support our National Beneficiary, ZERO – The Project to End Prostate Cancer.

Prostate cancer is the most common type of cancer in American men. According to the National Cancer Institute, approximately one out of every six American men will develop prostate cancer in his lifetime. However, with early detection, it is one of the most highly curable cancers. We hope to grow this event into the fastest growing Men’s Health Event Series, this one is for the dads and guys we all love!

(If you can’t join us, then please make a donation, all proceeds help fund free PSA testing in our community, awareness and support for survivors!!)

This is a great event for the family, complete with kids activities, pancake breakfast included, music, and each participant receives a technical shirt if they run the 5k and a cotton shirt for the 1 mile.
We have included a discount code for KCTC!!

Sign Up Now! Your group discount ends September 6 at midnight!
The discount is $2 off Adult registration!
Use Code: KCTC5K

2011 S.W.A.T. Jeremy Katzenberger Memorial Triathlon

Swimming/Biking/Running Friends-

Many of you have come to look forward to The Weatherby Lake Tri as a fun/casual way to end the season. This year, organizers have decided to partner with an incredible organization at Weatherby Lake (Supporting Weatherby’s Adopted Troops) to help memorialize the tenth anniversary of the September 11th tragedy; as well as honor the recent passing of one of our local heroes, Staff Sgt Jeremy Katzenberger. As part of this partnership, they are formalizing the event (a little), opening registration up beyond Weatherby Lake, and throwing a BBQ competition and picnic after the tri to fill everyone up after a tough race!

There is a short course (only shorter swim), long course, and team event which will compete on the long course. They are looking for over 50 participants, so please pass this info along to your friends that would enjoy, and sign up soon! The registration fee includes entry into the event and the picnic afterwards, and a commemorative t-shirt. This will be a lot of fun for a fantastic cause, and great work-out. Both beginner and experienced triathletes (and BBQ eaters) will enjoy the day!

A couple important details:
1) Registration and body-marking on 9/11 will begin around 8am, and the first wave will go off at 9am.
2) Please make your checks payable to “SWAT” and email/snail-mail your completed form to Sue Genske

Please direct questions to Sue Genske (816-695-2171) and stay tuned for updates and more information about the event on 9/11/11.

Website at http://www.swattri.blogspot.com/

*SWAT - Supporting Weatherby's Adopted Troops is an organization in Weatherby Lake that gives support to our adopted troops that are deployed for service outside our borders. We offer local support to the dependents left behind plus send needed items to the troops through out their deployment. Our goal is to show the troops and their families they really are appreciated for their service. SWAT is also a supporter of Ft. Riley's Soldier Emergency Fund.

Summer Breeze Bike Ride

Just 4 days left for early registration. Come ride with us and feel the SUMMER BREEZE, August 28, 2011. Enjoy this tour along with hundreds of fellow cyclist as you pedal along the gently rolling roads of southern Jackson and Cass Counties. Revel to the sight of wild chicory and Queen Anne's lace. Smell the aroma of wildflowers, enjoy the cool Summer Breeze!


New this year, you asked and we responded. We have changed the location of the picnic area to the end of the route at Shelter House 3- Longview Lake. No more riding 18 miles with a full stomach. We promise you that each rest stop will present a different treat to remind you of summer, something to cool your hot and tired body.

Registration and prices- pre-register and save

* KCBC and JCBC Members early bird registration - $25.00 (USD)

* Non-members early bird registration - $30.00 (USD)

* Youths 11-17 - $10.00 (USD)

* Day of ride registration 35.00 (no discounts)

On-line registration:

http://kcbc.org/events?eventId=332415&EventViewMode=EventDetails

TIME: On site registration opens at 6 a.m. with the ride start 7 a.m. On line registration closes Friday, August 26, 2011.

WHERE: The ride starts from the Longview Recreation Center, 3801 SW Longview Rd., Lee's Summit MO 64081.

DISTANCE: 45, 70 and 100 mile routes available. FULL support service available on all routes. We also have with a picnic style meal at Longview Lake, Shelter House #3 at the end of the tour.

DIRECTIONS: Take 470 east from the Grandview triangle to Exit 5, View High Dr., and then south (right) to the Longview College Campus. Turn west (right) just before the college at 3rd Street.

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New kid on the block Push Endurance product review

You can't run endurance events on water alone in Kansas City. You might get by in a 5k or super sprint triathlon, but if you aren't looking, using or debating nutritional supplements, then you are staring at the entrance to the pain cave when record temperatures strike in Kansas City.

Gels, liquids, bars, chews and powders are just a few options out there for endurance athletes nutrition. Some athletes may only use one form but the majority use a combination.

One powder option is Push Endurance. Recently added MVT partner, Push Endurance, is a new kid on the block (but better than the fad boy band).

I recently ran the IM Boulder 70.3 and had a chance to train and race with Push.

From my time in the heat and humidity in Kansas, here's a few pluses and minuses I came away with.

• PLUS - Taste. I immediately noticed the rich full taste of Push. It comes in a grape flavor and it's easy to chug down.
• MINUS - One flavor. Being a new product, it's probably better to keep your focus narrowed. Owners noted that they are working on fruit punch and watermelon too, and those will be added as they grow and expand in the future.
• PLUS - Texture. When you mix the powder with water, it stays mixed. The powder does not clump and creates a fluid that's not as viscous as water, but not as thick as molasses.
• PLUS - Recovery effects. After a tough Midwest Meltdown and IM Boulder, I was able to function with the family and aches and pains diminished within days or hours. Muscle fatigue was minimal and mental clarity was good enough to chase around a 3 year old and 10 month old kids.
• MINUS - Needs more sodium and potassium. I'll preface this with the fact I used Push in the hottest time of the year and I sweat, A LOT. I probably require more replacement than the average triathlete.
• PLUS - Push endurance owners are a passionate group. They care if their product benefits the athletes that use it. They care if Push is not meeting expectations. They will answer your questions and not let you fall through the cracks. They are passionate about nutrition and sports.
• MINUS - Mostly available online. This will probably become less of an issue as more product is bought and sold and Push becomes more well known.
• PLUS - You can put Push in baggies in your bike bag to fly to a race and not garner additional scrutiny from the DEA boys as a suspect for illegal substances.
• PLUS - Easy to follow dosing instruction on the canisters.
• PLUS - Appealing website that's easy to navigate.
• MINUS - When Push enhanced water gets hot, it's not exactly the easiest drink to get down. You can probably say that about a lot of nutritional supplements, though.

Overall Push provided nutrition in an easy to ingest method. Personally, when I take in nutrition via fluid of solids, my system can be picky. I didn't have to "push" Push down to keep it down. It delivers nutrition as advertised and is a quality addition to the endurance supplement market.

* note, I was provided canisters of Push to try out while training and race IM Boulder. In no way has Push influenced the review of their product.

Push also has been gracious enough to offer a 20% off discount code for my readers!  Use ITRI2011 at checkout when you are ready to pay!  Let me know Push does for you if you do buy some!

2011 Penguin Paddle

Sadly I can't make this event, but it's a nice challenge even if you sign up and do it on your own.

What is it?
The Penguin Paddle is a 5K swim that raises funds and awareness for the Arthritis Foundation. Individuals are encouraged to swim a full 5,000 meters but are welcome to pick a distance of their choice: 400m, 800m, 1600m, etc.

The Arthritis Foundation ...
… is the world’s leading health organization dedicated to research, exploration and education of arthritis..
… has funded more than $400 million in research grants since 1948, including $10.5 million in 2011.
… is dedicated to finding a cure for the 50 million Americans—including 300,000 children who suffer from arthritis.

Why we swim:
Virg Jones was diagnosed with arthritis when he was 13. At the time, treatment for arthritis was not nearly as effective as it is today. Virg could no longer participate in many activities, such as running or walking, but he was able to swim. In order to stay active, as well as demonstrate the benefits of aquatic activity, Virg founded the Penguin Paddle, a 5K swim event for the Arthritis Foundation. Since then, the event has raised more than $50,000. This year, swim for someone you love.
Your participation enables you to honor yourself or someone living with arthritis, while raising awareness and much-needed funds for improving
the lives of people with this disease.

The website is up and you can register or donate at anytime. http://www.penguinpaddle.kintera.org/

Midwest Meltdown Late Registration

The 6th Annual Midwest Meltdown Triathlon offers up a great course in the great community of Paola! Support the local race scene and those communities that give back to the sport of triathlons! If you miss online registration you can attend one of the two late registration locations listed below.
Ladies, don't forget about our current promotion! If you competed in the WIN For KC Women's Triathlon and your hooked on triathlons we'd love to have you compete in our race! Some of you may also be competing in the Olathe Medical Center Women's Triathlon, September 10th and we can help you prepare for that race as well. The 6th Annual Midwest Meltdown Triathlon, August 28th is a great choice for you to prepare for your next race! If you competed in the WIN For KC Women's Triathlon come to any of the packet pick-up locations listed below for the Midwest Meltdown with your WIN For KC bib number or proof of registration and you'll receive Early Bird Pricing! This is a $30 savings if you register as an individual and a $50 savings if you’re registering as a team. You must have your bib number and/or proof of registration to be eligible! We hope you get hooked on the sport and we look forward to seeing you soon! Good luck this weekend!

Meltdown Triathlon and Duathlon Packet Pick-up Locations

Cycle City Bike & Running Company
6328 N. Lewis St, Suite 200
Parkville, MO 64151
Wednesday, August 24th
4:00 P.M. to 8:00 P.M.

Synergy
5200 W. 94th Terrace, Suite 109
Prairie Village, KS 66207
Saturday, August 27th
1:00 P.M. to 5:00 P.M.

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Jackson County Triathlon Race Report - 8/21/11

It was a day meant for triathlons!
It started a little cool and foggy, but when the first wave went off, the sun was rising and WETSUITS WERE LEGAL!  Yes.  August 21 in Kansas City and the water was cold enough to allow wetsuits!  Thanks to some cooler temps and rain, Longview Lake has cooled and the high for the day would fall in the mid 80's.

I had some objectives for this race.

1. Be able to finish, no injuries and not loose fitness.  It wasn't exactly an A race.  The Jackson County Triathlon is a larger race for around the Kansas City area.  I wanted a strong performance but I had not geared my training to peak for this race.  IM Boulder was 2 weeks ago so I needed a good mixture of recovery and maintenance.  To add to that, the North Face Endurance Challenge Marathon is this Saturday.  I needed recovery, balance and build for a marathon.  It was a touchy dance but I'm here today after the race, injury free and performed well under the circumstances.
2. Get nutrition in check.  The Midwest Mayhem and IM Boulder races exposed some issues with nutrition and GI stress.  I was overcompensating for fears of dehydration with sports drinks and gels/energy chews.  Jackson County was a chance to simplify.  Instead of two bottles of sports drinks on the bike I replaced one with water to drink with gels.  After T1 and T2, I sued water to help settle the transition to different sports and hit sports drinks hard at the end of the run.  Mission successful.  No bloated feeling and no sloshing.  Breaking wind and burping were minimized as well.  You're welcome fellow racers.
3. Swim.  You probably won't win a race in the swim, but get too far behind and you can loose it there.  With the announcement of wetsuit legal, only half the field had suits with them.  Always bring your suit because you never know.  I knew I had a shot to get a good swim time in compared to the field.  I lined up in the thick of it.  Left next to the inner lane and GUNNED it for the first turn.  It was a two swim loop with a beach run and I knew I had 5 minutes before the next wave start.  My gamble paid off as I hit the first turn near the front, missing a lot of the abuse and got back in before wave 2 launched.  It was a perfect culmination of circumstances and strategy.  08:35 / 35th of 253.  That NEVER happens.
4. Bike.  It's been my achilles the whole season.  I think a combination of biking more around home than other areas and losing 10 pounds (less momentum downhill with less work) has slowed me down.  I have struggled to stay above 18mph but had a break out race this time.  Garmin reported 19mph and race results reported 20.8.  I'll take it.  I think rest from IM boulder and a good course attack plan resulted in a solid bike leg.  01:13:48 / 123rd of 253.


5. Run.  My new strength it seems.  I may not be burning it up like the pros, but sub 8 minute miles is solid for me.  Nutrition was on, effort and plan payed off and I was able to consistently churn out 7:45ish miles.  Water for first 2 miles after gel on bike and the SLAM sports drink.  I only walked at two aid stations as the temps were friendly to runners so hydration wasn't as much an issue.  38:55 / 72 of 253.

Overall I was happy with the race.  Shaved 7 minutes from last year but dropped overall rank.  Stiffer competition?  One item to note was the swim course was intended to be 0.6 miles, however, race organizers are looking into what happened there as it was noticeably shorter.  More will come from that.

You can't ask for much more being an age grouper with a job and young family.  Considering my aggressive race schedule at the end of the season, I'm (knock on wood) injury free and felt good finishing the race.  Unlike IM Boulder no GI distress and cramping.  I was running hard passing anyone I could see before the finish line.

Stay tuned for NFEC marathon info.

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North Face Endurance Challenge Racer Info

From The North Face EC Organizers:

The inaugural The North Face Endurance Challenge Road event in Kansas City, MO is less than a few weeks away and we're looking forward to supporting you every step of the way. The health and safety of our runners is the number one priority of the Endurance Challenge. To assure a great event for everyone we will be taking extra precautions, particularly in light of recent record high temperatures this summer in the Kansas City area. Kansas City Endurance Challenge Participant Guides have recently been updated with important event information. Click here to download your Participant Guide.

Inclement Weather Policy

Pre-Race:
The Endurance Challenge encourages all runners to frequently check the weather forecast for Kansas City, MO at www.weather.com or other weather sites in lead up to the event. The Race Director and Medical Director will monitor the weather forecast leading up to race day paying special attention to the possibility of extreme heat, humidity, thunder and lighting to determine if any action will be taken to modify the race. Possible changes include: altering the start time for the race, requiring participants to carry fluids with them for the duration of the race or in extreme situations, cancellation of the event.

During race week, Endurance Challenge email, website, Facebook and Twitter communications will inform participants of the current weather predicted, notify runners of any modifications to the race and provide preparation tips based on advance weather forecasts. In addition, updates will be made throughout the Endurance Challenge Expo and Packet Pickup, Pre-Race Panel Event and will be posted in the lobby of the host hotel (Marriott Country Club Plaza).

Race Day:
Please listen closely to all public address announcements at the starting line of the race. A color-coded Flag Alert System will communicate the status of course conditions at the start line and on course at all aid stations. Please familiarize yourselves with the Flag Alert System prior to the race and be on the lookout for directions from race officials and announcers during the race.

Flag Alert System:

Safety Rules in Affect Race Day: 

• Participants are responsible for their recognition and understanding of the Flag Alert System. 
• Medical personnel authorized by the event to do so may examine any participant who appears in distress. 
• If in the sole opinion of authorized medical personnel it is in the best interest of the participant's health and welfare, medical personnel may remove the participant from the event.
• Participants must retire at once from race if ordered to do so by a member of the event's official staff, official medical staff, or any governmental authority, including fire and police officers. 
• IMPORTANT UPDATE: ALL Marathon and 50K participants are required to check-in with official medical staff at the designated hard cutoff points on-course before they are permitted to continue racing.  
• First hard cutoff for the 50K is at the mile 13 aid station (Grand and 2nd Street). 50K racers must be through this area at 9:46AM (3 hours, 46 minutes).  
• Second hard cutoff for the 50K is at the mile 25 aid station (Olive and 9th Street). 50K racers must be through this area at 1:15PM (7 hours, 15 minutes).  
• First hard cutoff for the Marathon is at the mile 13 aid station (Grand and 2nd Street). Marathon racers must be through this area at 10:28AM (3 hours, 28 minutes).  
• Second hard cutoff for the Marathon is at the mile 20 aid station (Olive and 9th Street). Marathon racers must be through this area at 12:20PM (5 hours, 20 minutes).  
• If extreme heat is predicted, all participants will be required to carry a hydration system with them for the duration of the race. This system could be a hand held bottle, waist belt or hydration backpack. Minimum number of ounces that the athlete will have to carry is 16oz. Complimentary water bottles will be available for all participants at the start line.  
• Visible lightning will cause the race to be postponed for a minimum of 15 minutes. Additional sightings will continue to delay the race in 15-minute increments. 
• Event officials reserve the right to delay, cancel, or suspend the race due to extreme weather in accordance with emergency protocol on severe emergencies and or/inclement weather. In the event that the race is cancelled on race day after the race has begun, runners will be notified of this cancellation at the nearest aid station by volunteers and through the Flag Alert System. All runners will receive transportation back to Frank A. Theis Park.

Aid Stations:

Aid stations are located approximately every two miles and will offer the following support for runners:

• Water 
• GU Brew 
• Nuun electrolyte tablets
• Volunteer support team 
• Medical support team 
• Ice bath with towels and sponges to help cool core body temperatures 
• GU Gels (select aid stations only; see participant guide for aid station with GU gels along your course route)

An additional aid station has been added to the 50K, Marathon and Marathon Relay courses. The new aid station is located at Gilliam and 25th (mile 28 for the 50K, mile 23 for the Marathon/Marathon Relay)

Medical Staff:

Each aid station will be equipped with a team of certified medical personnel and emergency and first aid supplies. The Medical Headquarters is located at the Start/Finish line at Frank A. Theis Park. For the safety of all participants, only those requiring medical assistance will be allowed access into the Medical Tent.

If you have any questions regarding these policies, please contact us at endurancechallenge@hawkeyeww.com. We look forward to seeing you on race day!

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More Recovery Tips from Dean Karnazes

From Dean on recovery to follow up my previous recovery POST - What's New: Sleep Matters.

A good night's rest is essential for optimum training, recovery and performance. Three products that have really helped me optimize the quality of my sleep:
Zeo allows me to analyze my nightly sleep cycles to determine if I'm overtraining or experiencing other factors that disrupt sleep quality (such as a cold or stress). McRoskey handcrafted mattresses are unbeatable for breathability and comfort. Their new byDESIGN mattresses and box springs are made with all-natural fibers. Sure, McRoskey mattresses cost more, but you can't put a price tag on a restful night's sleep. SHEEX performance bedding was designed by athletes for athletes. SHEEX products offer the ultimate in breathability, moisture wicking and temperature control.








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Man Versus Triathlon tackles long course triathlon, marathon and adventure race in a month

A lot has been brewing here at Man Versus Triathlon headquarters.

After a semi-successful Ironman Boulder (partners were Scicon Bike Bags, EverymanTri, Push Endurance and Shug's Low Country Cuisine), we will be racing the Jackson County Triathlon (partners are Midwest Triathlon Series, Push Endurance) long course.

After that comes The North Face Endurance Challenge Marathon in Kansas City (partner is North Face Endurance Challenge).

THEN, we have the Wakarusa Off-Road Challenge (partner is Push Endurance - sports for more) in Lawrence, KS. That's a tall order!

Concerns / Questions / Queries /Quagmires

• Is this too much?  My wife would probably answer yes.  Me?  I'm all about events.  It might be extreme to go Half Ironman - 2 weeks later Long Course Triathlon - 1 week later marathon - 2 weeks later long course adventure race.
• Have I properly recovered enough?  These past two weeks after IM Boulder I've toned it down and listened to my body.  When I was tired, I slept in.  I got workouts in but stayed around 7 hours a week.  The only area I pushed it was long runs squeezing in an 18 miler last weekend.
• Do I have enough base miles to make it?  Most people focus on a marathon for a few months.  I incorporated longer runs for IM boulder training.  I had a couple of 14's and a 16 miler in there.  We shall see if that counts.
• Nutrition?  IM Boulder taught me that you can try and shove too much in.  GI discomfort and later severe cramping were indicators I mixed too much gel/chomps/sport drinks going into the run and not enough sodium and potassium on the last part of the run.  Hopefully I have a better plan.
• Weather?  This weekend looks good for a dry Tri.  You can run marathons in rain, but the heat may sneak back into KC. Rain and trails don't mix for the adventure race but there's no accuracy this far out.
• Will I be able to complete the events?  I've never DNF's due to physical problems.  I have a few DNS for family reasons and a DNF for a mechanical failure, but run, walk, shuffle or limp, I have finished all my events.
• Will I be competitive?  I hate watching people pass me.  It's all i can do to remember to race my own race and not speed up to stay in contact with other racers.
• I'm always looking for more events!  =)

Stay tuned, inquiring minds want to know!