The race is usually hot (Kentucky in Aug), which aside from the beautiful hills on the bike is one of the reasons I choose this race.  However, this year at 75 degrees for the high, the temps were 15-20deg F less than in the past.  Maybe this is why none of the 8 pros ahead of me has any problems?  For me, the tougher the conditions the better I do.  With my full-time job I have no choice but to train when I have the time, regardless of the conditions.

I had a steady non-wetsuit swim, but the pace was too comfortable, so I knew I could not have been with the pros I wanted to be with (the race contenders).  Tissenk, Zyemsiev, Sundberg etc, who were about 3min ahead and in 3rd-6th and I was riding in 7-8 place.  Since I had the crash on the bike in LP (Lake Placid) I really wanted to have a solid race to “show” my conditioning, therefore I decided a different strategy on the bike.  Unlike my usually aggressive riding- especially on the hills I choose to monitor my watts and take it relatively easy on all up-hills and really work the flats and down-hills.  The difference was that I rode my Trek TTX in 4:48, rather than maybe 4:30`s, but I did so by putting NO lactic acid into my legs. My average watts were 269w and rarely let it drop below 250w.  Note the pavement is VERY rough in places and I actually lost both of my bottles or race nutrition.  The first bounced out at mile 2 and the second would not come out of my carbon aero cage- on the down tube.  I bent the cage trying to yank it out and it finally came out after 10+ tries and bounced into the ditch.  Thanks to 6-7 bottles of Gatorade Endurance I drank on the course, because I had no longer the high cal drink of my choice. 

I began the run feeling fresh and in 7^th overall ~ 5h50, so needed a sub 3:10 to be in the 8`s.  The right glut/ hamstring muscles that were tight in LP were feeling better in KY.  However, this year KY had many IM champs and I knew there was some fast company behind me (like last year’s champ Longree who runs 2:40`s).  Thankfully he did not catch me until 13miles, but it is still disappointing as I was on a sub 3hr marathon pace and getting passed. The run in Louisville is very flat and many find it boring.  I did not mind it, as after the first loop there are always plenty of people on the course to keep one motivated.  After being passed by a Brett Sutton TBB athlete I was now in 9^th and I was really hoping for 8^th (last place in $ and podium).  However, I did not see Neidrig (Andreas now in 8^th) at the loop out/ back and I thought (hoped) he may have dropped out.  It is not a true out and back because there is a small loop where one goes straight to the finish and the other goes right for another complete loop.  Finally, at the last out/ back with 10k to go he was just over 3min ahead.  I knew I was running faster than he was, but my legs were now cramping and speeding up was not an option.  I pushed as hard as I could, but did not see him.  That is until the last turn to the finish when he was crossing about 300m and 50sec ahead of me.  I had given it my all (or so I thought) although I seemed fine afterwards and walked away a little disappointed…hindsight is 20/ 20.  My final time was 9:02 and ran 3:11 after having cramped legs, finishing the first North American overall. Goal of having a solid IM race accomplished!

Next up- NYC Marathon (01 Nov)

Dave

I am disappointed in the circumstances that lead to my shorter day than expected at IM LP last weekend; however, sometimes things can happen for which we have no (little) control over.  The day started with dark and rainy skies and I had a little slower than normal swim.  However, because of three separate blows to the right side I have had radiating intercostals pain in my chest and back pain for the past 2 months (ok almost 1 year).  It was re-instigated with an accident between my TTX and a motorcycle, two weeks after 08 IM LP.  Therefore, the past 8 weeks I have been only doing 2 easy swims per week, so I will take the chase pack swim including many of the podium contenders. 

I got out of transition and rode with a German named Bader for the first 45k; gently rolling through the men’s pro field with little extra effort.  Thanks to Trek (Madone) and Tristan for the fast bike!  However, just after getting into 4^th over the Wilmington hill my back wheel slid on the painted centre line on the 90 degree turn to the Hassleton out/ back.  Apparently, the 360 degree wipe-out looked better than it felt. I shook off the dirt and re-mounted my bike- back in the race.  I rode the out and back getting up into 4^th again, before stopping for medical, as blood was running on me and my bike.  I stopped where I fell, but now heading out of Hassleton.  I lost plenty of time in medical, as it seems that I was more geared up for speed than they were.  The medical support staff were very professional and I cannot imagine being able to continue without them.   

I only had a few gears working well for the last 135k and I was only able to put my left arm on the aero pad, as I crashed on my right arm, so aerodynamics were no longer my number one concern.  In the aid stations I was thinking about water to get the blood off me and my bike, rather than re-hydrating.  The second challenging loop had my bandage on my finger flapping along with a piece of paper stuck to front tire (a little frustrating).  I pulled off the bandage (not too smart) and my finger began spraying blood again.  Luckily Jimmy Riccatello called the next aid station for me to make another pit stop. This one slightly quicker and less painful, but more time lost.  I managed to finish the bike the best I could and got off in 8^th-10^th but I was not as mentally focused.  

My “run” now had a slight limp with my right hip I fell on and I felt that by continuing I could create more damage and problems.  I decided to call it a day after doing 1 loop and focus on IM Louisville in 5 weeks.  The diarrhea I had on the run made my decision even easier.

p.s. One of the athletes I coach (Graeme) was helping Laura get to the finish line- good karma.

Cheers, Dave

Since I have been racing for many years I have grown very good at injury management and staying relatively fit while injured. 

This summer, a few weeks after IM LP and 3 weeks before IM Louisville I got hit by a motorcycle at the half way point of my weekend long ride.  I had a good pace going, as my IM recovery and subsequent build up for Louisville was going better than I could have hoped.  I was about to turn left for a nuture’s break when a motorcycle was passing me and BOOM we collided.  I went down hard and he went flying as well.

I rode the 85kms home after having the ambulance attendant check me out and refusing to spend the rest of my Saturday in the hospital (getting checked out further).  I wanted to finsih my training and just be home.  I did make it home, but not quite the pace I was maintaining heading out.  No transition run on this day.

Miraculously was able to run the following day, although the first 30min was a walk/ jog.  I could barely breathe!  However, once I got "used" to the pain I eventually did not have to walk and ran for another 1.5hrs. 

Fast forward to the next day when I could barely get out of bed and my 8km commute to work was anything but normal.  Because the pain was almost unbearable,  I went across the street to the Ottawa University medical clinic to get my back and side checked out.  The doctor told me to take it ez (respect the pain) for 3-4 weeks and x-rayed my chest, ribs and back.  I proceeded to get an additional 3 opinions, as I just wanted to know if I could take the pain, could I continue to train without further incidence or complications?  Luckily, this was the 2 week span of the summer Olympics and I proceeded to watch swimming and track for the much of my days. 

I was still hopeful that my back or ribs would be healed in time for IM Louisville in just over 2 weeks.  However, on the Thursday (5 days after the accident) the university doctor called me and told me my x-ray results showed 2 broken ribs- #5 and #7.  He said there was NO way that I would be able to race an ironman in the next 2 weeks+.  After 1-2 weeks I could ride easy and I decided to go to Louisville for support, as Marie was racing and Timex would be there as well, in some capacity.  Timex, Trek and Tristan were all amazing as I had another 9.9 frame before the end of the week and able to ride it on the weekend.  Incredible!!  

Luckily, I did not bring my race wheels and uniform, as I may have towed the line, because watching an event may be harder than racing.  I was able to ride majority of the course in the days prior to the event 130-160k on consecutive days and ran 2-3hrs while watching the race on race day after biking around to the optimal view points.  The bike course is actually similar to WI and guaranteed hot race conditions, which I like.  I gave splits to Marie and Surgio Marques who were both "running through their fields".  Motivating!

I did race IMFL on Nov 01, but my lack of swimming and bad positioning caught up with me and I had the worst swim of my career in 58min, but more importantly 8mins behind the contenders I wanted to be starting the bike with.  The good news is that I met my goal bike time of (4:30’s) 4:35 and was on sub-3hr run split until the last 4-5miles.  My goal run was sub 3:05 and I finished in 3:08. My overall goal time was 8:30’s and I finished in 8:47 and was 7-8mins slower than expected in the swim.  Not all bad considering the issues I had in the weeks preceding the event (lots of traveling for work= hard to train consistently).  

I found out that one can begin "regular" training or race 5-6 weeks after suffering broken ribs.  This is information that would have been good for me to know, but respecting the pain is the best advise I can recommend.  Broken bones will heal, they just take there due time. 

On another note, I had a collision with the biggest and fastest swimmer in my age-group swim club and his shoulder hit the front of my chest at the same level as my previously broken ribs.  I got diagonosed as costochondritis (inflammation if the cartliage that holds the ribs to the sternum), by the same university doctor.  It can happen from a single blow or repetitive stress.   I am better now after 3 weeks of not getting my HR up… hard for me.  Patience, confidence and staying positive were very important to keeping some basic level on conditioning.

Happy holidays to all,

Dave

The Race:
I had my usual subpar swim in Huntsville, despite the amazing Blue Seventy wetsuit and had to begin the “chase” once on my bike. I managed to move up (on my Trek) from well back in the field to 5th off the bike, but 2 guys only a few seconds behind. Fourth place was leaving the transition area when I arrived and I stayed within 1min or less of him (Jamie Cleveland) and the 2 others until 8k of the run exchanging places at times. My HR was just under my short distance threshold of 150bpm up to this point and I will still feeling ok despite my lack of running intensity and mileage prior to the race. I was able to overtake the 2 more women during these 8k and only Macel (last years winnner) and McGlone (70.3 World Champion) stayed ahead of me after their 17:29 head start. I think that the new hillier and bumpier bike route favoured the men more, which is why only 5 women finished in the top 20. I ended up finishing 9th male and 11th in the “Chase” with 4 men within a minute. My HR was actually going up the last 7k although I was not able to run any faster. Overall, the fact that I ran 56min for the 15k instead of the 55min last year was the difference in me not placing in the top 5. Although this distance is not what I train for (rarely train w/ HR in the 150’s) as it is not conducive to IM pacing. Therfore it was good to get a good solid/ hard day under my belt to help in my mental toughness. I also received a cortesone injection in my foot on the Tuesday before the race and it was miraculously … and still is PAIN FREE. I will be keeping my fingers crossed, as I begin adding intensity to my increased run mileage.

Finally, on to the relevance of DWR on land running; I would have to agree with the most recent scientific study (evidence) in NSCA Strength and Conditioning Journal that the effectiveness of DWR is questionable at best. They found that because it is non-weight bearing and the angle of the knee and hip are at a much higher angle than when on land is does not correlate that well. As well, during DWR the legs run in sinc while not so when running on land. I however, must state that it has worked for many people in the past and running on an under water treadmill has known to be very effective (Deena Kaster- marathon champion).

Cheers, Dave
www.daveharjucoaching.com

When coaching athletes as well as myself, I gradually try to increase the watts/power output being produced, while monitoring HR and RPMs throughout the winter (off-season). These values “power numbers” give the athlete and coach concrete numbers to predict average speeds out on the road. I have had the pleasure to have access to computrainer, which not only measures watts, rpms, and HR, but also has graphs to measure pedal efficiency. The measures are in %’s, which change while the athlete is riding (changing their technique) to offer instant feedback to the cyclist. ie. Change to reflect the pulling back action of the leg. Many athletes (even professionals) are surprised when they first get onto a computrainer and can plainly see that their pedal stroke is not as efficient as they thought.  Computrainer measures wattage at four points (top/ front/ bottom/ back) to ensure one is pedaling in a circular motion, which would mean equal force in the four aformentioned areas. 

Now, the ability to measure these same rates of force outside is an even greater advantage to the cyclist, as he can now compare his/her indoor watts to outside in the elements. As well, for racing it can be similar in importance to a HR monitor for pacing. One just has to maintain the wattage that they have been doing all year in training and the body will not be in for any surprises come race day. Timex (and its multisport athletes) are very fortunate this year to have secured a deal with Power Tap which will certainly benefit all parties.  Another added benefit to knowing your wattage produced is that it is a standardized number that can be compared to anyone and any place. For example; Lance can apparently “push” up to 500w of resistance for over an hour (I cetainly am not going to argue with this), but it is something that an athlete can imagine or try once you have a power meter to measure your wattage.

Being that cycling is my strong discipline of triathlon I like to measure myself with professional cyclists, even if I cannot come close, I relish the challenge.  I have not been able to measure my wattage outside on the road (never had a Power Tap or SRAM), so now I will be able to see what I can average for my long rides.

p.s. Many of the pro male triathletes average between 260 and 290w for a long distance triathlon, now it is our turn to see what we can do.  I cannot wait.

Happy Riding,

Cheers, Dave Harju

www.daveharjucoaching.com

Name:

List 5 Top Race Results:
1. 2004 Ironman WI 1st Overall
2. 2003 Ironman WI 1st Overall
3. 2004 Ironman FL 5th Overall
4. 2002 Muskoka ON 1st Overall
5. 2005 Ironman WI 6th Overall(gall bladder issue)

Favorite Pre Race Food: 2 Vanilla Ensure

Favorite Post Race Food: Pizza/PowerBar recovery drink

What’s in your MP3 Player?: I don’t have one.

Biggest Pet Peeve: Athletes with attitude

What would you do with $100,000 if you won Hawaii?
Retire. Take my masters degree in sports administration.

Anything else we should know about you?
I have been with Timex since the team’s inception. My success is due to hard work and years of dedication to my training, not natural ability.