>Upcoming Races: Ford Ironman Lake Pacid

>With the tremendous support of local communities and businesses, Ford Ironman Lake Placid continues to be one of the most popular triathlon events in North America. The 2010 race course features a 2.4-mile swim in the calm, pristine waters of Mirror Lake, a 112-mile bike ride through Lake Placid and surrounding areas and a 26.2-mile run along a fast and fair, spectator-laden course. Below is the list of schedule of events. A complete view of the Athlete Information Guide can be viewed by clicking here.

Schedule of Events

Thursday, July 22, 2010
Start End Event Location
9:00 a.m. 5:00 p.m. Ironman Village Olympic Speed Skating Oval
9:00 a.m. 5:00 p.m. Race Information Booth Olympic Speed Skating Oval
9:00 a.m. 5:00 p.m. Ironman Store Olympic Speed Skating Oval
9:00 a.m. 5:00 p.m. Ironman Bike Store & Tech Service Center Olympic Speed Skating Oval
10:00 a.m. 4:00 p.m. Athlete Check-In Lake Placid High School Gymnasium
10:00 a.m. 4:00 p.m. Ironman TV Ironman Village
10:00 a.m. 7:00 p.m. Massage Tent Olympic Speed Skating Oval
12:00 p.m. 4:00 p.m. VIP Check-In Lake Placid High School Gymnasium

Friday, July 23, 2010
Start End Event Location
9:00 a.m. 5:00 p.m. Ironman Village Olympic Speed Skating Oval
9:00 a.m. 5:00 p.m. Race Information Booth Olympic Speed Skating Oval
9:00 a.m. 5:00 p.m. Ironman Store Olympic Speed Skating Oval
9:00 a.m. 5:00 p.m. Ironman Bike Store & Tech Service Center Olympic Speed Skating Oval
9:00 a.m. 7:00 p.m. Massage Tent Olympic Speed Skating Oval
10:00 a.m. 4:00 p.m. Athlete Check-In Lake Placid High School Gymnasium
10:00 a.m. 4:00 p.m. Ironman TV Ironman Village
12:00 p.m. 4:00 p.m. VIP Check-In Lake Placid High School Gymnasium
2:00 p.m. Kid’s Fun Run Mirror Lake Public Beach
12:30 p.m. Pro Athlete Briefing Lake Placid High School Auditorium
5:30 p.m. 7:30 p.m. Welcome Dinner Lake Placid Horse Show Grounds
7:30 p.m. 8:30 p.m. Mandatory Athlete Race Briefing Lake Placid Horse Show Grounds

Saturday, July 24, 2010
Start End Event Location
7:30 a.m. 9:30 a.m. Pancake Breakfast Olympic Speed Skating Oval
9:00 a.m. 11:00 a.m. 2011 Ford Ironman Lake Placid On-Site
Registration for 2010 Register Athletes Only Lake Placid High School Gymnasium
9:00 a.m. 4:30 p.m. Ironman Village Olympic Speed Skating Oval
9:00 a.m. 4:30 p.m. Race Information Booth Olympic Speed Skating Oval
9:00 a.m. 5:00 p.m. Ironman Bike Store & Tech Service Center Olympic Speed Skating Oval
9:00 a.m. 5:00 p.m. Massage Tent Olympic Speed Skating Oval
10:00 a.m. 3:00 p.m. Mandatory Bike & Gear Bag Check-In Transition Area
12:00 p.m. 2:00 p.m. VIP Check-In Lake Placid High School Gymnasium

Sunday, July 25, 2010
Start End Event Location
5:00 a.m. 6:30 a.m. Transition Area Open; Body Marking Transition Area
6:50 a.m. Pro Start
7:00 a.m. Mass Start
7:00 a.m. 4:00 p.m. Ironman Store Olympic Speed Skating Oval
7:00 a.m. 4:00 p.m. Race Information Booth Volunteer Tent
7:00 a.m. 4:00 p.m. Ironman Bike Store & Tech Service Center Olympic Speed Skating Oval
9:20 a.m. Swim Course Closes
1:30 p.m. 1st Lap of Bike Course Must be Completed
4:00 p.m. 12:00 a.m. Massage Tent Olympic Speed Skating Oval
5:30 p.m. Bike Course Closes
6:00 p.m. 12:00 a.m. Mandatory Bike & Gear Check-Out Transition Area
10:00 p.m. 12:00 a.m. Finisher Party: Come Out & Cheer on the Final Finishers Finish Line
12:00 a.m. Race Officially Ends

Monday, July 26, 2010
Start End Event Location
7:00 a.m. 12:00 p.m. Ironman Bike Store & Tech Service Center Olympic Speed Skating Oval
7:00 a.m. 3:00 p.m. Ironman Store Olympic Speed Skating Oval
8:00 a.m. 3:00 p.m. Massage Tent Olympic Speed Skating Oval
9:00 a.m. 11:00 a.m. 2011 Ford Ironman Lake Placid On-Site Registration for 2010 Volunteers & General Lake Placid High School Gym
9:00 a.m. 2:00 p.m. ASI Photography – View & Order Race Photos Lake Placid High School Gym
9:00 a.m. 12:00 p.m. Race Information Booth/Lost & Found Transition Area (Moves to Awards Banquet)
9:00 a.m. 11:00 a.m. 2010 Ford Ironman World Championship Registration Lake Placid High School Gym
11:05 a.m. 2010 Ford Ironman World Championship Roll Down Lake Placid High School Gym
2:30 p.m. ASI Photography – View & Order Race Photos Awards Banquet
12:30 p.m. 2:30 p.m. Awards Banquet Lake Placid Horse Show Grounds

Tuesday, July 27, 2010
5:30 p.m. Volunteer Appreciation Party: Free to all volunteers who wear their volunteer t-shirt. Lake Placid Horse Show Grounds

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>Race Report: Ironman 70.3 Providence by Max Metcalfe

>Ironman 70.3 Providence
By Max Metcalfe, Boston University Triathlete
Finish: 5:05:04 – 7th M18-24

This was my second year racing the Amica 70.3 Providence, and I was excited to compare my 2009 race to this year. Last season was my first year racing a Half Ironman distance triathlon, and I have come a long way in fitness and overall triathlon experience since then. This also being my second Half Ironman of the summer, racing Ironman 70.3 Mooseman five weeks earlier, I was in a good training groove coming into the race. I ran two 15+ mile runs and two 12-14 miles runs, as well as rode two 60+ mile rides. I was also very lucky to have access to Walden Pond at least twice a week, which helped my open water swim greatly.

Pre-Race:

I arrived in Providence at 11 am with Josh and Colin packed in a mini cooper. Imagine 3 bikes glued on the outside of the small car and every bit of room filled with helmets and transition bags. We registered and then stopped at Legal Seafood on the way to drop our bikes off at T1 in Narragansett. I ate a grilled chicken sandwich with a Caesar salad and lots of water. I did snack on a few fries, which seamed a bad idea before the race, but they were too yummy to resist. We set up T1. Bikes were in working order. Racked them for the night. Back in Providence, we went for a quick 15-minute run up the long hill of last year’s course just to get the blood flowing and the driving out of the legs. After putting our run gear into our T2 bags and put them in transition. At 6:30pm, we sat down for dinner and all devoured spaghetti and meatballs. Just before bed, I bought a Milky Way bar, which would be a large portion of my bike nutrition during the race. We were all very relaxed for a night before a triathlon. At 9pm, we fell into a deep race night sleep – pleasant, yet cluttered with sudden dreams of race morning and the terrible feeling of arriving at the race site, forgetting an essential piece of equipment. I awoke at 3am wake up and settled into my race morning nutrition feast. I tried to get a bit more food into me than at Mooseman. I drank 1 serving of Endurox, 1 packet of Pop-Tarts, and 1 Banana. I would also later consume half packet more of Pop-Tarts, and 1 GU on the beach. In the hotel lobby, I grabbed a cup of coffee and then walked through the dark streets of Providence towards the shuttle. The streets were mostly empty, except for a stream of calm and focused triathlons walking alongside staggering drunk bar-goers. We had to wait for an hour on the beach, since we were the last wave of the day. My warm-up went great and I was feeling ready to go. Focused, awake, and fueled…my third Half Ironman. I was ready!

SWIM (33:27) As at Mooseman, I started on the right side of the group behind one row of people. When the gun went off, I led the right side of the group into the water and pulled hard for a few hundred yards. The waves were big and it was hard to sight the buoys and keep your head clear for breathing. I tried to push it hard on the way in to take advantage of the waves. Coming out of the water, I saw that my swim time was yet again 33-minutes. I thought I maintained a pretty good position relative to the other racers in my age group.

T1 (2:36) As I ran towards my bike, I saw Colin’s bike still racked very nicely on the rack next to mine. At that moment, I reminded myself to collect my well deserved $20 after the race! With a smooth transition, I was off.

BIKE (2:51:00) To prevent the hydration problem I had at Mooseman, I started the bike with a 24-oz. Gatorade sports drink between my aero bars, a 24-oz. bottle of Fluid Recovery, and a 24-oz. bottle of water. My plan was to first drink all of the Gatorade and ditch it at the first food stop. I knew the course pretty well from racing last year and doing a few scouting trips. I kept my cadence high and focused on getting that initial fluid into me. By the half way point, I had consumed half of my GU flask, which contained 2.5 servings of Fluid Recovery, half of my Fluid drink, and half of my delicious Milky Way bar! I chose not to have any caffeine during the bike. I had substituted GU gels for Fluid Recovery. In regards to my Milk Way Bar, it was great to have a solid piece of food mid-way through the bike, and passing other competitors while your munching on a candy bar makes you smile! Like my other races, I struggled to keep my mind focused on the bike, and from drifting to the run. I could feel my legs slowly losing strength, but I kept my effort balanced. I wanted to exert myself, yet leave just enough in my legs. I felt like I balanced this perfectly on this race. Surprisingly, my bike time was slower than my bike last year. I’m a stronger biker this year, yet the conditions this year (headwind?) were tough.

T2 (1:15) As I came into transition, Northeastern Triathlete Mike Abbene passed me. I knew my run would be strong. I remained focused on my race and my transition. With all these people around, I would hate to do something embarrassing like knock my water bottles off my bike, which Colin and Josh managed to do multiple times.

RUN (1:36:49) During my training, I focused on maintaining a higher cadence during the run. The first loop of the run felt awesome! Despite it being very hot, I was able to keep my core temperature down with ice sponges and the occasional cup over the head. I decided to ditch the hydration belt for this race. I had to make sure I got enough water into me at the aid stations. At every station, I ditched my old ice sponges for new ones, drank 1-2 cups, and tossed any extra water over my head. This process kept me feeling fresh even as I was starting my second loop. I was feeling very strong. I wanted to make sure I pushed it very hard on the second loop. I also consumed 3 GU’s with caffeine from a Gel Flask, finishing it at mile 11. During the second loop, I slowly picked up the pace. Soon I felt my legs begin to really lose power. I saw the 5-hour overall time goal disappear on my watch, and I picked the pace up even more to try to get across the line as close as possible. I saw my family, friends who came to watch the race, and the other BU triathletes on the course. This really helped me stay composed mentally throughout the hot run. I have never felt this much in control of my pacing and my body. Great run! My half marathon time was 1:36:49. My time during last year’s race was 1:49 and Mooseman’s run was 1:40.

— Now I’m off the New Zealand for 6-months!!!

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>Race Report: Ironman 70.3 Providence by Colin Kipping-Ruane

>Amica Ironman 70.3 Providence

By Colin Kipping-Ruane, Boston University Triathlete

Overall: 5:40:37 – 24th M18-24

This was my first Half-Ironman which I came to compete at after spending 48 days prior to on a submarine. Initially I had wanted to beat a 5:15 based on the time that Max had gotten in the previous year. I crossed the line in a time of 5:40, a time that I was happy with based on the training that I had leading up to the race which consisted of treadmill running and the occasional long spin.

Preparation:

Unlike most races, the Ironman 70.3 Providence consisted of two transitions which meant we had to leave Saturday morning for Rhode Island where we would register. Knowing we wanted to load up on carbohydrates on Friday night, we (Josh and Max) went out to eat at Charley’s Saloon on Newbury Street where we ate spaghetti followed by a brownie dessert which the two of them shared (I passed on that idea). During this meal, we hammered out the final details for the following day where we would leave Boston for Providence. We decided that we would go to Max’s house at 9am for breakfast, after which we would pack the mini cooper with our bikes and gear.

On Saturday, the three of us cooked and ate a delicious egg and ham breakfast in preparation for our short drive to Providence. After breakfast we packed the car and headed south for the packet pick-up and registration. We arrived in Providence less than an hour later to see multiple athletes roaming around. After getting our packets, we headed down to T1 in Narragansett. We stopped for lunch at Legal Seafood on the way. When we got to the transition site later that afternoon, we were given 25-minutes to get our bikes all set up. It’s a weird feeling to leave your bike somewhere the night before a race and hope that it is there the following morning still operational. Once the three of us had set up our bikes on our racks, we headed back to T2 in Providence where once we arrived, we put on our running clothes and did a quick 15-minute run to get the legs loose. During the run, Max showed Josh and me the hill on the run from last year which at the time was not bad, but I knew that after biking for 56 miles, the hill would feel worse. After finishing the run, we grabbed our shoes and anything else we would need for the run, placed it in a bag and headed to T2 for drop off.

Once we have dropped off our run bag, it was time to head to the hotel to relax and get ready for our 70.3 mile adventure. We stayed only about a half mile from the finish at the Hampton Inn and Suites where we met up with our fourth roommate; teammate Sarah. After getting organized for tomorrow, we headed out for a nice spaghetti and meatball (yes, we all ordered the exact same meal) dinner at Down City, located next door. At this time, I was starting to feel the stress from the race for the first time, not because I was nervous about the race but because having multiple bags with my stuff in it threw me off completely. I was afraid that I would forget something vital! Luckily for us, Max had done the race the previous year and knew what to put in each bag. After dinner, we went to 7-ELEVEN, Max needed a Milky Way bar for the bike portion of the race, and did a last minute check of our race day bags at the hotel. Now I was relaxed for the race to come and was ready to get to bed for our 3am wake up.

Race Morning:

Unfortunately, I woke up at 2am not because I couldn’t sleep, but because I was used to only getting a few hours of sleep while I was on the submarine. I remained in bed for the last hour before all the alarms went off so I didn’t wake the rest of them up. When the first alarm went off, I jumped out of bed and started my race morning preparations which consisted of making my two bottles of Accelerade/Carbo Pro mixture in addition to getting changed into my skin suit. I ate my race morning breakfast of a wheat bagel with honey followed by a cup of coffee and water. We loaded our bags in the car and headed to T2 where the bus would be waiting to shuttle the athletes to T1 for the start of the race. After getting on the shuttle, I began to get tired and closed my eyes for some time and woke up when we were stuck in traffic less than a mile from T1. I ate the next part of my pre-race meal, a CLIF Mojo Bar. After 20-minutes, we had moved only about 200-yards and a gentleman in front of me asked if the bus could let us off. The bus opened the door and we walked the last bit to transition. Arriving at transition was a site to see! There were over 1600-athletes competing and hundreds were already milling about with their gear. After getting body marked, I made my way to my bike (yes it is still there!) where I got it ready for the race by putting my bento box, saddle bag, computer, and water bottles on the bike. Then I followed by normal routine; helmet and glasses on the bike with shoes already attached. After making my final preparations, I put on my wetsuit and dropped my morning clothes bag just in time to see the first wave. Pro Males hit the water. Over the next 30-minutes, I continued to watch athletes enter the water and at this point some Pros had already finished as well. At 6:30am I entered the water to begin my warm-up and I knew that I would need a longer one then normal to get my arms nice and loose after not swimming for so long. I did just that. I felt great and was ready for the swim.

SWIM (34:57): At 7:05am, the cannon sounded and our wave was off. I sprinted to the water and dove under the first wave that hit us perfectly and started to swim. I felt great off the start and kept going until I had passed the second buoy where my body was now exhausted and ready to stop swimming. At this point, my pace slowed quickly and I just kept swimming. At first, I thought it was just me tiring quickly. I soon realized that the current coming to the shore from the waves is what tired me quicker then I had thought. After rounding the buoys and heading back, I thought now I can pick the pace up for I have the waves at my back. I was wrong. The waves were now coming from all directions, mixed with seaweed at the surface and the glare of the sun made sighting, breathing, and swimming fast difficult for me. I finally got into a groove to bring me to the shore. I was just glad the swim was over but now it was time for the bike.

TRANSITION #1 (2:28): While I was running from the water to transition, I took a look at my bike and the bikes nearby only to see Max there! My first thought was “Yea Max” followed quickly by “What do I owe him now?!?!” Max and I had a bet going for a race where his swim was faster than mine or my run was faster than his. As I entered the end of our rack, he was leaving and I said I will try and catch him. I got my wetsuit off quickly and continued with transition perfectly leaving my wetsuit in a bag for later and was off to mount my bike.

BIKE (3:03:09): I quickly mount my bike, but I did not swing my leg high enough over the saddle and knocked my two water bottles off. I had practiced this but I did not take into effect my legs being tired from the swim. I re-placed them back, but one bottle came out a second time! Finally on my third attempt, I was able to get on my bike and I was off. However, only a few miles later did my bottles come out from hitting a small bump in the road! I quickly stopped and grabbed. As soon as I rounded the first corner I started my timer; a repetitive timer to go off every 15-minutes as a reminder to take some form of nutrition other then my liquids – 5 AccelGels in a gel flask, ¼ of a CLIF Bar, and a pack of CLIF shot blocks. The first part of the ride
was flat. I was cruising and spinning my legs instead of pounding out the gears to save them for the run. The miles went by. I was passing a lot of people and thought “still no sign of Max. That’s OK. He is probably going faster than me right now anyway.” I continued to feel good until the hills arrive. They slowly took the strength out of me. I didn’t quit for athlete #1232 and I played tag for awhile. He would pass me on a hill. I would change gears and maintain cadence and would quickly pass him on the descents and flats. This continued until about approximately mile 30+. I took off after a steep downhill followed by a long flat section. I hit a max speed of 40-mph and passed many athletes who had very nice time trial bikes, wheels and helmets, giving me a lot of satisfaction. At this point, the heat began to affect me. I picked up water from the aid station and took a few sips before dumping it on my body to cool me off. The nutrition timer I had set helped a lot for telling me when to take gels and food. However, I did not take into account how hot it would get and would soon realize I was lacking calories going into the run. Finally, I was within the last mile and last climb on the bike. I began to cramp as I neared the top and did what I could to stretch it out as I coasted to the dismount line. Unlike my races in the past, I did not do a flying dismount. I was afraid my legs may fail on me causing me to crash. I stopped, dismounted and ran into transition two.

TRANSITION #2 (1:33): I entered transition. Racked my bike. Replaced my bike shoes for running shoes. Grabbed my hat, gel flask and I was off without any problems.

RUN (1:58:33): I felt great. I started the run at a slow speed for the first 100-yards to get my legs under me. I was around 7-minutes/mile with no problems. As I approached mile marker one, I cramped up as I started the first hill. I stopped to stretch and decided that I would walk over the hill. The cramp went away quicker then I had anticipated and I was off on the run again. I continued onward through the first loop, sighting Max after the second water stop. To make sure I was not going to overheat, I walked through most of the water stops to take some gel from my flask, get plenty of fluids and douse myself in cups of water. I continued this trend until the second lap where I thought “home stretch!” I felt the start of another cramp on the hill again and to my surprise, Max was coming up the other side as he passed mile marker 11. The cramps and heat were getting to me. My pace was slowing down causing me to walk more often. Athlete #1232 passes me and says a few encouraging words which got me running again. I ran the next few miles before nearly collapsing due to both legs cramping. I walked them out and was off with only a few miles left. On my next decent, I let gravity carry me down. I passed another athlete and she picked up her pace to match mine. We ran the next 1.5-miles together until the hill caused me to cramp. She was gone. As I got closer to the finish, I became much happier for the finish line was in sight! I could see the Metcalfe’s and other supporters of our team cheering for me as I finished. As I neared the finish line, the announcer announced my name (and actually pronounced it right) and said “What’s Up” causing me to have an even bigger smile as I crossed the finish line with my arms raised! After getting my hat and finisher’s medal, I was congratulated by none other than athlete #1232 who had waited for me to finish, which is one thing about this sport that I love.

After the race, even though my times were not my best, I was happy with them considering I had spent a long time on a submarine leading this race. Considering the amount of training I had going into the race, finishing in a time of 5:40 for my first Half-Ironman was great. Although doing a race just after getting back may not have been the best decision, I know what I need to do to be ready for race season this fall and make a run at defending my crown as NECTC Conference Champion.

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>Race Report: Patriot Half Triathlon by Kayle Shapero

>Patriot Half Triathlon
By Kayle Shapero, Boston University Triathlete
Finish: 6:06:21 – 2nd F20-24

To complement Mark’s report from the Minuteman triathlon, here’s an overview of the Patriot’s Half Triathlon, which took place at the same time and location as the Minuteman Sprint at the Cathedral Camp, in East Freetown, MA. The weather was really started heat up in the week leading up to the tri, which made me a little nervous for my first half. We got up at 4am and drove from Boston the morning of the race in order to make it to the course and get everything set up in time for the 7am start. We got to the race course, registered, and headed to the transition area to set up our gear. The half iron transition was next to the Minuteman sprint, and I went to visit Ben, Mark, and my sister (who were all doing the sprint). Everything in the setup went pretty well, except that to my horror, when I turned on my Garmin watch the low battery sign flashed and it immediately turned off. I guess I was going to have to gauge my progress in this tri based solely on the clock. So I guess lesson #1 for the race was to make sure all gear is charged before a race…either that, or get a real bike computer.

SWIM: The swim was a large rectangle in the lake, and the sprint competitors started before us with a smaller version of the rectangle. I watched Ben, Mark, and my sister all head into the water at the mark of minutemen who were actually shooting off rifles. As the half iron waves headed out, I waited in the ranks of the orange caps for our turn to go. The water was quite warm, and I was happy that I had decided to forgo my wetsuit. The pack dwindled in size until it was down to the last two waves, and we waded into the water to await the guns. The swim went pretty well. The water wasn’t too choppy and the buoys were very large and easy to see. The spacing between waves and the size of each wave was ideal as to avoid mass chaos and confusion in the water. Even though the swim is my favorite part, I backed off a little because I was nervous about having enough energy left to be able to finish the race. Coming out of the water I ran into the transition, where to my surprise, most of other competitors were shedding wetsuits and putting on bike shoes at a very leisurely pace. I guess when the race is so much longer the lightning fast transitions don’t make much of a difference.

BIKE: I grabbed my gear and headed out onto the road for the 2 x 29-mile loops of the bike. I didn’t have a working bike computer or a GPS so I had to rely on the two water drops at mile 16 and mile 28. Other than that, I didn’t have a lot to go off of except for time. The course itself was very nice, rolling hills, with a few bigger hills thrown in, but it was definitely a great first half iron course. I got to see Ben, Mark, my sister, and a few other people who had come to cheer me on at the first loop, which gave me some energy to finish up the second loop. The second loop was a little bit less exciting because the field had started to thin out (most of the faster bikers had already passed me by then), but by that time I at least knew where all the hills were! I made it back to the transition area in 3:15 and exchanged my bike for sneakers and headed out for the single loop half marathon.

RUN: For the first few miles of the run I was feeling pretty good, with the exception of some stomach cramps, brought on from the excessive amount of Cliff bars I consumed on the bike. (Lesson #2: Don’t try to stuff yourself with bars on the bike…. it can come back to haunt you on the run). I was actually surprised at all the people I passed who had stopped to walk. Little did I know that it wouldn’t be long before I would be in the same exhausted state? The first few miles of the run were well shaded, but as the miles wore on the shade started disappearing, and it was getting quite hot. Thankfully, they had water stations every mile, which was a tremendous help, not just for the cold beverages, but because I had no other gauge of my progress. The first 9 miles went quite well, and I managed to keep a 9-minute mile pace (according to the water station markers), which I was pretty happy about. At the mile-9 water stop, I decided to stop and walk for a minute so I could properly drink the Heed energy drink they were handing out instead of snorting it up my nose and getting it all over my face. After mile-9 the run started getting pretty tough. The heat was hard to deal with. You could see people snaking all over the road trying to find patches of shade and I could feel my skin burning now that my sunscreen had sweated off. The last three miles were the hardest of the race. I had to stop to walk for a minute at mile-11 and 12. Thankfully I found a running buddy for the last few miles, and he encouraged me to keep on trudging. By this time my 9-minute mile pace had fallen off a bit, but I managed to make it over the finish line in one piece (and still running!). I was so happy to be done! Overall it was a great race, and except for the heat, and the ensuing sunburn, it was the perfect venue for my first half!

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>Upcoming Races: Massachusetts State Triathlon

>Massachusetts State Triathlon™
July 18, 2010
Lake Dennison Recreation Area
Winchendon, MA
8:00AM Start

Sprint: 1/3 Mile Swim, 12.5 Mile Bike, 3.1 Mile Run
Olympic: .9 Mile Swim, 24.4 Mile Bike, 6.2 Mile Run

Lake Dennison Recreation Area includes 4000 acres of land with a clean, spacious body of water for swimming and tree lined park roads. The courses include rural and park roads with rolling terrain. 2008′s race was selected by USAT as Massachusetts Club Championship and boasted some of the best age group and elite triathletes in the state. Come and celebrate the serenity of Lake Dennison Recreation Area in Winchendon, MA!

Race Day Schedule
6:00 Park and Transition Area Open
6-7:30 Late Packet Pick Up and Body Marking
7:45 Pre-race Announcements and National Anthem
8:00 Race Starts
10:15 Results start being posted at Awards Tent
10:15 Post Race BBQ, Sponsor Giveaways, and Awards
12:30 Race Activities Closed

Bike Course Highlights
Sprint Bike Course is one loop measuring 12.5 Miles and has one climb beginning at Mile 4.3.You will re-enter the Park at approx Mile 11.5 – Left Turn to re-enter the park.

Intermediate Bike Course is two loops measuring 24.4 Miles. The course is 24.4 Miles and is a 2-loop course. All athletes will Start/End the bike course thru access of the Main Entrance of Lake Dennison. At approx Mile 11.5, Olympic racers will continue STRAIGHT past the main entrance of the park to begin the 2nd loop. When reaching the Park Entrance a 2nd time, Olympic will make a Left Turn to re-enter the Park.

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>Race Report: Ironman 70.3 Providence by Sarah Murray

>Amica Ironman 70.3 Providence
By Sarah Murray, Boston University Triathlete

Rhode Island 70.3 was my first half ironman. Overall, the race went really well and I performed a lot better than I expected. In the week coming up to the race, I started freaking out about everything. I was worried that I hadn’t done enough mileage on the bike or brick workouts. As soon as I got to Providence, those nerves disappeared and were replaced with excitement.

I don’t currently have a car so I took the commuter rail down to Providence. Since there are two separate transition areas (T1 in Narragansett and T2 in Providence), I rented a zipcar to take my bike down. If you are 21 and don’t have a car in Boston but like racing outside of the city, I would definitely recommend getting a zipcar. I don’t use it that often, but in cases like this past weekend, it comes in handy. I had traveled down to Providence with the post doc in my lab who was also racing. We checked in at the expo and then headed down to T1 to set up our bikes. Doing a triathlon of this distance gives you a lot of exposure to the amount of money that can be put into this sport. There were so many nice bikes! We checked out the beach scene and then left to get back to Providence.

I then met up with Max, Colin and Josh at the hotel. We checked in and got our stuff organized, and then went out to get some dinner. Speaking of food, I had eaten CONSTANTLY for the past two days – anything with carbs. I was sick of eating by the start of the race, but I think it paid off because I didn’t have any nutrition problems during the race. After dinner, we went to bed around 9pm. Not sure what time I fell asleep at but I did get a good night’s rest.

We woke up at 3am in order to check out, get breakfast and make it to the shuttles by 4. I had oatmeal for breakfast which is always my go-to pre race meal. Colin also gave me some fruit because he is nice. The shuttle was 45min to Narragansett. We got there, set up our transition and headed to the water.

SWIM: The race started at 6am with the pros but my wave didn’t go till 6:45. I caught up with the boys and hung out for a bit. We got to see the pros come in. Then I hopped in the water to test it out and lined up in my corral. Megan from the team was racing as well so we hung out until it was our time to line up. They had us lined up on the edge of the water for the swim start. The swim start was designed as a rectangle, swimming with the buoys to your left. Once the gun sounded, we ran into the water and started swimming. Since it was an ocean swim, there were some waves. It was cool diving into the waves at the beginning though. I had positioned myself at the left of the group towards the front. Since I am a swimmer, I wanted to get myself in front and push hard. After I got through the crowd, I was alone for a bit. Going out was pretty easy, the waves weren’t too bad. However, once I got to the turn, they were pretty rough. I also started catching up to racers from different waves who were slower, making it harder to get around them. I caught sight of someone in my age group ahead of me on the way in. I wanted to catch up to and pass her by the time we finished. I swam hard and finally passed her, but I think she noticed my swim cap and started drafting off of me. By this time, we were about .3/.25ish miles from the start so I started swimming hard. I swim with a two beat kick, relying on my arms more than my legs. I’ve read that you’re supposed to increase your kicking at the end of the swim race in order to get your legs ready for the bike. Based on previous open water swim times, I had hoped to come out under 30 min. I did it in 34:51. Considering the race conditions, I can settle with that time. I don’t think anyone in my AG even broke 31.

TRANSITION #1: Coming out of the water, my heart rate was pretty high. They had set up kiddie pools that we could run through to get the sand off our feet. They also had people ready to rip off our wetsuits which was AWESOME considering how long it usually takes me to get that thing off. I had my wetsuit down to my waist at that point. I don’t even know how they took it off but I just sat on ground and it came off. I found my bike pretty successfully, third row in the middle. I put on my bike shoes, sunglasses and helmet. I also had to make sure that everything left was placed in a bag because they would transport it to Providence. I grabbed a GU gel and headed out for the bike.

BIKE: The first section of the bike was flat which was really nice. I came in not having a clue what my bike time would be. The bike is definitely my worst part of triathlon. During the offseason, I chose to focus on becoming a stronger runner and neglected this portion, which in retrospect may not have been the smartest decision. My training rides averaged 15mph once I got out of the city meaning it would’ve taken me just under 4 hours to finish the bike. I was able to start pretty fast for me at the beginning, averaging 17mph. I had taken a gel at the beginning of the ride, and within a half an hour I was taking my Cliff Bloks. I have an aero bottle which is really convenient because I don’t ever have to worry about getting out of position to drink. I think that I kept up with my nutrition pretty well during the bike, taking a gel every 45 minutes. There were three bottle exchanges on the course, around miles 15, 30 and 45. The first bottle exchange was at mile 15. I tried to finish all three of my bottles before then. I picked up water, Gatorade and a banana. Once we got out of the first bottle exchange, the hills started kicking in. Max passed me soon after this and was DESTROYING this bike course. These hills weren’t too bad in comparison to the hills I’ve trained on, but I was worried that my average mph would decrease so I really had to push the flats and down hills. I had discussed the race course with Max who did the race last year and he had warned about one hill in the 40 miles that was really hard. Coming into mile 40, I had felt great getting over the hills and was waiting for this one “hill” that Max had mentioned. Colin passed me either right before or right after mile 40. It was great seeing teammates on the race course, their words of encouragement inspired me to pick it up and try harder. This hill didn’t come till mile 46 and once I saw it, I knew exactly what it was. It was super steep, and I think I even got down to 5 mph going up it. One guy had even gotten off his bike and was pushing it up the hill. At this point, we had 10 miles left. But the amount of time it had taken me to get up that hill had decreased my average mph to 15.8. I was dead set on getting it back to 16 and hammered my way into Providence. The last couple of miles had a ton of turns and the roads were not great to bike on but I was able to get it up to 16.1 by the time we got to T2. My final bike time was 3:28:53. Happy, it was much faster than I expected.

TRANSITION #2: My T2 went well with no problems. For a split second, I had trouble figuring out which rack to go into, but a nice man watching the transition area pointed me in the right direction. I racked my bike, changed into my socks and Zoots, grabbed my hat and was gone.

RUN: I had jelly beans to start me off on the run but wasn’t really hungry so I only had a couple. I had run low on liquid at the end of the bike so was mainly in need of Gatorade or water. They had an aid station set up at about a half mile into the course which was really nice. I grabbed a sponge, Gatorade to drink and water to throw on my head. My legs felt really good going into the run. I did my first mile in 8:25 but I quickly decreased to 9 and 10 minute miles after that. I was really impressed with t
he amount of people cheering for Boston University (I was wearing the racing suit!!!). I thought that there might be a lot of alums, but I think that people were just cheering for anything they could find on a racing suit. The run course was two loops, featuring one HUGE hill. I jogged up the first time passing many people walking up it. We had to run down a walkway at one point which was interesting because there were people running up. It was awesome being able to see all my teammates up front. I saw everyone at least twice, and they all looked great. We had to run up the backside of the massive hill. I was beginning to worry when they would have us turn for the second loop because I hadn’t seen any indication of it yet. I started running up where they have the finish thinking “I still have 6 more miles to run!!” They actually had us go 100-yards from the finish before we had to turn around. I had felt really good up until this point in the race. Then everything started hurting. I’ve done half marathons before and experienced the dull pain that comes around mile 10. But this was so much more than that. It wasn’t just my muscles hurting, but everything. I headed back to do the second loop, dreading the huge hill. I walked up portions of it, figuring it was better to preserve energy for the downhill and flatter sections. Even doing those hurt. I usually will not walk during a race, even if I’m running 14 minute miles. But I had to stop and walk twice just to stretch my legs out. I had taken two gels and a banana during the race but feel like my liquid intake was not as much as it could be. I’d take sips of Gatorade and water when I ran through, but most of the water I took I dumped on my head. They gave out cold sponges which was really nice. I walked a little bit of mile 11, but as soon as I saw mile 12, I started picking up the pace again. I think that last mile was one of my fastest; I was ready to be done. The finish line at Providence features a run up the road to the state house. They also announce your name and were you’re from coming in. I finished my run in 2:19:28 at a 10:39 pace. Hearing that time almost makes me cringe in comparison to my other half marathon times, but I know what I need to focus on now in terms of training. They gave us a medal, water and a hat at the end of the race. I was in sooo much pain at this point. I waddled over to the finish area and found Colin, Max and Max’s parents. I grabbed a banana, pizza and coke and enjoyed watching the rest of the race and relaxing finally.

I finished the half iron 11/18 in my age group in a total time of 6:28:41. My time was a lot faster than I thought I could do, especially the bike portion. I know now that I need to work on getting faster on the bike and incorporating more (and longer!) brick workouts into my training regimen. I would definitely recommend RI 70.3 for anyone looking to do a half iron. It’s close and easy to get to and offers a challenge that can definitely be done with appropriate training.

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>Amica Ironman 70.3 Providence

>Congrats to our triathletes for competing in the Half Ironman on July 11!

5:05:03 Max Metcalfe (7th M18-24)
5:40:36 Colin Kipping-Ruane
6:28:41 Sarah Murray (11th F18-24)
6:31:55 Josh Brande
6:35:40 Megan Thibodeau (12th F18-24)
DNF Luca D’Alessio

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>Race Report: Minuteman Sprint Triathlon

>The week preceding the 2010 Minuteman Triathlon was filled with unsettled feelings and tweaked nerves. This being my first triathlon ever I was a bit, shall we say, anxious about the entire endeavor. Granted I had been training to compete since January but there were so many questions left unanswered: How will I do with an open water swim? Can I sight the buoys with any accuracy? How much will it hurt when I get that first kick to the head? How do I want to set up my transition area? All questions that are, I am sure, normal to a newcomer to the sport. Nevertheless, there I was, a week before my first race getting more psyched out about it as each day ticked by.

Mistakes were most certainly made that week. For starters I decided, mostly as a stress relief, to do what I thought was a light leg workout in the gym two days before the event. Much to my dismay this seemingly simple workout left me sore and irritable up to and including the day of the race. In hindsight, I realize that this was quite a foolish decision but Lesson #1 was learned: No strength training before a race. To follow up on this point I also believe that I quickly learned Lesson #2 directly after learning Lesson #1: Running the day after will NOT help get rid of that pesky lactic acid build up. In fact, it makes it worse. Oops.

It is now race day. I was sore. I was tired from having to wake up at stupid-o’clock to drive down to the event. I was nervous. The venue, though, was beautiful. The skies were blue, the water was warm and the air was full of electricity. I could see the minuscule size of the sprint’s swim course (and the immense size of the Patriot’s Half course) and I finally thought to myself ‘I can handle that’. So I prepped my transition area as best I could, did a quick running warm up and got my rear end over to the start line.

There were only minutes left now and as I waded in the water at the start line what once felt like butterflies in my stomach now felt like hummingbirds flapping around. In a strange twist of events I luckily ended up bumping into my coach who, unbeknown st to me, was also racing that day. I got a few last minute pointers on sighting the buoys, which oddly enough helped calm me down even if just a little bit, and hobbled off to assemble with the rest of my heat. It was go time.

Of course things never go one hundred percent the way you want them to on race day. I had mixed feelings about not being able to assemble myself towards the outside of the wave I was going out with (sound advice from my coach that was squashed due to poor positioning and a jetty blocking me at the start line) but there was no time left to get upset about the little things. As the guns went off (yes, guns! The people staging the race actually got minutemen to show up to send us off with rifles…pretty awesome) I dove in and things immediately started to click. Maybe it was the adrenaline or maybe it was my brain simply tuning things out but the soreness was no longer existent in my legs, the butterflies subsided and I quickly fell into a rhythm during my swim. Things were going fairly well, or perhaps I should say that I felt comfortable in the water, and I had just passed the first buoy when I learned Lesson #3: Don’t rely on following someone else’s wake to help you with sighting. Chances are that they don’t know where they are going either. It was a minor mistake but a mistake nonetheless. I had been focusing more on swimming and less on making sure that I was headed in a straight line towards the next buoy and as a result I began to just trust in following other people’s wakes. This mistake only cost me a few seconds in getting back on track but needless to say I will not be doing that again.

So then, boom, the swim was over for me in less than eight minutes and I was on the fast track to learning a boat load of lessons in the transition area. For starters, I was feeling a bit turned around once I got in there and it took me a minute to simply locate my bike (Lesson #4: memorize the location of your bike). Once I get to the darn thing I am getting my shoes on, putting on my helmet and getting ready to put my emergency flat gear in my back pockets when I realize the biggest mistake of the day. I had my spare tube, my tires levers and even my pump, but what good is a pump without the CO2 to inflate the tire with? Lesson #5: Don’t be a dumb@$$ (D’oh). So screw it. I grabbed my bike and my gloves and started running out of the transition area. As I was leaving the transition and saddling up on my ride, still feeling dizzy from the swim, I began to attempt to put my gloves on as I am riding. Why didn’t I put my gloves on in the transition area you might ask? Yup, Lesson #6 slapped me in the face as I almost took a spill coming out onto the bike course from nearly losing my balance from trying to put my gloves on mid-ride. I recovered from that near race-ender, finally get one glove on and try to put on the other when I realize that I grabbed two left handed gloves (please refer to Lesson #5 on this one). So, no gloves it was for the rest of the race.

Luckily once I got going on the bike (and after slamming down a Power Gel®) I was able to get into a smooth rhythm. The course was perfect for a new guy: flat and fast. I spent most of the ride passing/being passed by the same group of riders. I think there were maybe three of us that kept rotating positions on the field which actually worked out in my favor because it gave me someone to chase that I knew I could match pace with. My one complaint about the ride was that at one of the turns the course marshal did not call out which way to turn and as a result I took a wrong turn and lost a few seconds backtracking as she yelled from behind that I was going the wrong way (yeah, that would have been nice to know before taking the turn!). I felt strong for the entire ride and only got passed by a few people during the course…granted a few of those were elite women who had made up over three minutes to catch up to me, but that’s neither here nor there and I give them complete respect for doing so.

Transition number two went much better than number one did. I was in, I was out and I was on my way to the finish line. It did take me longer than expected to feel my stride come in during the run. I probably could have afforded to do a few more brick workouts before the race because it took me about a mile and a half until my legs finally felt good. The course was once again beautiful. Slight rolling hills and long flat sections of road that weaved through nice shady trees (which were nice on such a hot day) was par for the course. Other than the fact that once again one of the turns was not marshaled very well and I ended up losing some time due to taking yet another wrong turn (I have lost track of what lesson number this is but memorizing the course before the race is definitely key) the rest of the run went as expected with the exception of feeling a little tenderness around the sight of an old injury. I had to tone back the run a little bit because of this and ended up getting passed by maybe four or five more people but I think that preventing re-injury was definitely worth the loss in placement.

As I rounded the bend that led into the finish line I could feel that I was pretty sore but was so excited to be mere moments away from finishing my first race. I rounded the final bend and could hear the crowd cheering loudly as I streamed toward the line. I was able to dig deep and push hard and actually beat out one guy in the last one hundred feet of the race. It had been a long time since I had felt as tired as I did when I crossed the line but it was well worth it. A 0.25 mile swim, 15 mile bike and 4 mile run in 1:22:16. Second in my age group and twenty fourth overall. I don’t think I could ask anymore from my first race. My nerves about competing in the multi-sport world have finally been settled and I look forward
to a lifetime of improvement.

Mark Slater
Race Age 25
Boston University Triathlon Team

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