08:21
:14

How to Fix a Flat Tire? What Can Cause a Bike Flat?

Posted in Training by
[caption id="attachment_13397" align="aligncenter" width="451"]How to Fix a Flat Tire with Dave Erickson and Roger Thompson on the Endurance Hour Dave Erickson and Roger Thompson on the Endurance Hour Podcast[/caption] This week on the Endurance Hour Podcast #116, Roger Thompson and I discuss the common causes of getting a flat tire and tricks on fixing it. [youtube]https://www.youtube.com/watch?v=lWLjYI0bpQU[/youtube]
08:17
:14

I did it! 2x US Master’s National Champion.

Posted in Racing by
[caption id="attachment_456" align="alignleft" width="173"] Winning US Triathlon National Championships in Olympic Distance![/caption]

I’ve been racing Triathlon for 20 years and this repeat victory as the US Master’s National Champion is one of the most rewarding wins! Each year I am faced with new physical and mental challenges, as are many others, especially aging Master’s triathletes (yes over 40 years old).  At the end of January I was training to run the Carlsbad Half Marathon. A week before the race both of my knees swelled up and it hurt to walk let alone run a step. I didn’t know what caused it but it felt like a knife pain. I thought it was arthritis that flared up from longer runs and speed sessions. I went to an orthopedic, had synovial fluid shot in both of my knee’s and took 3 weeks off of running. The result, my knee’s weren’t any better. I took off another 8 weeks and thought even a stress fracture could heal in 12 weeks. Still my knees gave me signals that they were not happy campers. I was discouraged and feeling pressure that time was running out. Then I found an amazing doctor who does muscle testing from head to toe and he found old hot spots for tightness and old patterns of why one muscle group would go out and compensate for another.  I had to trust him.  This was my last chance to have a successful season. Mentally I was unsure if my body had the mileage and intensity I needed to win again. I had no spring running base like my previous year. I ran 40 miles a week last year and this year I was lucky to hit 20 miles. Also I was coming into a Championship race I won last year and was recently on the Cover of USA Triathlon Magazine. In the past the pressure I placed on myself or felt from being in the media would work my stomach into a ball of butterflies.  As a Master’s athlete, mother, coach to myself and others I was the “calm before the storm”.  This is why I loved this victory and it feels so amazing.  My faith and mental strength is what enabled me to achieve this repeat win! My two previous races showed I was in solid form to have a peak performance, but my faith and looking at the big picture is what pulled it all together. At the US National Champions of the Year Banquet the room was filled with amazing athletes who shared their personal stories of how they persevered through cancer, diabetes, illness, set backs and personal challenges. My story wasn’t worn on my sleeve but my friends and family know that last year I still won 8 out of 8 races including the National Championships after my husband had a massive heart attack and double coronorary bypass surgery and the death of a best friends husband just 6 days before this race. Triathlon National Championships are people from all ages and all different circumstances bringing their “A” game to the starting line. Everyone is fit, but it’s those whose heart, head and strong spirit who compete to their best ability. My husband is my biggest support and his proposal in asking me to marry him states this victory best. He said, ” Look out at the big ocean. On the shore and these rocks the water is hostile, turbulent and unpredictable, but if you look out to the horizon the water is smooth and calm.” Life, marriage, motherhood, coaching and racing is like this analogy…Can you be the calm before the storm?  I finished in 2:08:35 which was a minute faster and I'm a year older!  I swam in my new Blue Seventy Helix and was 40 seconds faster coming out of the water in 6th place.  I averaged 23.4mph on my Trek Speed Concept cutting 47 seconds off my time from 2013 and moved up to 2nd place.  My run was strong out of the gate and I moved into 1st by mile 2!  I got a massive side ache  at mile 3 but pushed thru the pain.  I realized I got it from straining a stomach muscle sprinting  into T1 and slipped sideways to the ground in the wet grass as I made a 90 degree turn.   Age is just a number and a huge thank you to my sponsors.  Having the best equipment and people keep pushing me to become faster!   The Timex Multisport Team was screaming on course, my Team mate Chris Thomas also dominated with another Master's Champion Title!  www.tricoachdavis.com

[caption id="attachment_463" align="alignleft" width="300"]IMG_2716 USAT Triathlete's of the Year Awards Banquet at the Harley Davidson Museum[/caption] [caption id="attachment_13369" align="alignleft" width="300"]IMG_2739 Timex Multisport Team Representing at USAT National Championships![/caption] [caption id="attachment_13367" align="alignleft" width="300"]IMG_2699 Timex Teammates (Mike and Barry) at Triathlete's of the Year Awards Banquet![/caption] [caption id="attachment_13370" align="alignleft" width="156"]orig-AAAA2378 Enjoying this moment coming in as a 2x Master's National Triathlete Champ![/caption] [caption id="attachment_13366" align="alignright" width="300"]IMG_2735 Biggest and heaviest Trophy I ever received as 2013 US Master's Triathlete of the Year.[/caption] [caption id="attachment_13371" align="alignleft" width="300"]IMG_2771 Chris and I both WON 2014 US Triathlon Master's National Championship![/caption] [caption id="attachment_13374" align="alignright" width="300"]IMG_2801 My husband Scott should earn a Gold winning medal as a supportive spouse![/caption] [caption id="attachment_13373" align="alignleft" width="198"]orig-AAAI0936 Hiding the pain of a side ache, mind over matter.[/caption] [caption id="attachment_13372" align="alignleft" width="199"]IMG_2761 On Stage at the Awards ceremony![/caption]
08:08
:14

Ironman Frankfurt

Posted in Racing by
I had been looking forward to Ironman Frankfurt for a while -- after doing two smaller Iron-distance races, I would finally get my chance to be an "official" Ironman. Before we moved away two months ago, I made sure to ride and drive the bike course, plus I did a couple runs on the course as well. So once I got into town on Thursday night, I was able to relax and minimize stress before race day. Fellow Timex teammate Tim Stuzter was so nice to offer to host me and my husband as well as help with crucial last minute bike maintenance.   SWIM The swim venue is a filled in quarry and the two separate loops take up most of the lake. In between the loops is an Australian exit, where the spectators wade into the water and get within arms reach of the swimmers. IMG_0440 I thought I was lining up towards the right edge of the start line, but the kayakers were allowing people extend the start line farther out into the lake -- meaning that I was now in the middle, which is what exactly I wanted to avoid. Since this was my first mass start race, I wasn't quite sure what was about to happen.   After the gun went off, I had a few seconds of zen swimming before the melee hit. For the first 20 minutes, I endured the punches, kicks, and dunking. On more than one occasion, I thought to myself "why am I doing this?"   I found sighting to be almost impossible. Since the lake is essentially in a sinkhole in the middle of the forest, there aren't really any good landmarks to sight on. We were wearing yellow caps, which perfectly matched the yellow guide buoys. The one helpful element was the giant, inflatable PowerBar bottle that was placed directly in line with the first turn buoy that was visible for the whole first kilometer. After that, my strategy became "follow everyone else."   I did see Tim and Eric cheering at the Australian exit, so that was neat. Since the lake is pretty shallow, there was a lot of wading through shin-deep water. IMG_1592 The second loop wasn't as rough, so I was able to really focus on my form. In all my training sessions, I have worked on being mindful of my body position and hand placement. The added bonus of the blueseventy Helix made the this much easier and the second part flew by.   Finally, it was time to wade through the water again and into T1. When I did my pre-race walk through, I saw that the route was very obvious, so I didn't bother to walk through it. Once I was actually out of the water, I then discovered that there was a short, but very steep climb, covered in deep sand that was now wet. I wondered why everybody was walking. Since I ran up the hill, I was rewarded with some serious leg cramps. IMG_3430 BIKE After clumsily knocking over a bench in the change tent, I made it onto my bike without further mishap. The course travels about 10 kilometers into the city, where it then starts on two loops that travel into several small villages out in the country. Some of the things I noticed:   - It is so fun to be able to blast down a road on a closed race course. Especially when you consider that most of the time I have spent on the roads in Frankfurt has been in traffic.   - I noticed people already sitting at the bars enjoying a beer at the beginning of my first loop. Based on the start time, plus my swim, plus the time to ride there, I'd estimate it was about 8:30am when I passed them. IMG_0535 - One of the early highlights is a half-mile section of cobbles known as "The Hell." It begins right after a 90 degree turn, so you can't see it coming. The first bit is flat, but it quickly rises into a decent grade for the next 90 seconds. It seemed like everybody in unison hit their brakes and sat up once we made it to the cobbles...except for me. I chose to attack, rather than get caught up in the melee. On both loops, I was riding so close to the left barrier, I was a bit concerned I would clip it or a spectator. But I managed to successfully pass the giant group and avoid any incidents.   - The crowd support in the villages was amazing! My theory is that Germans will use any excuse for a fest, much like Americans look for chances for a tailgate. One town even had their town's volksfest along the bike course, so there were a bunch of rides and food and drink stands. And the cheering was not confined to the city limits:  there was a crowd out spectating at some random intersection where they were blocking the road with a tractor.   - Probably the most fun was "Heartbreak Hill," a 2.5km climb towards the end of the loop. In the pre-race literature, they pointed out that this was one of the Party Zones on the course, and they were not kidding. They had the music blasting and people lined up 5 deep on either side of the road. Oddly, I heard the same song on both loops, but I was having so much fun singing along and cranking away that I definitely busted my HR limit.   - The downside of the bike was the overcrowding and huge packs that formed up. I was having a hard time riding my own race and had a few near misses with people who must have not heard the discussion about blocking.   Despite a hillier profile, I rode almost exactly the same time as in my previous race, which was completely flat. I was pleased to see the time on my CycleTrainer, but I was slightly concerned going into the run, since it was starting to get really warm and my HR was too high for a good portion of the ride.   RUN   As I headed out of T2, I was surprised to see and hear my friend Sarah yelling my name and jumping madly in the giant crowd of people lining the course. This was a good shot of motivation, and the rest of the first lap was filled with other surprise spectators: people from my old tri club in Mainz, folks from Tim's club that I've met and trained with, and even one of the other racers from Ironcat. It was like that old game show "This is Your Life." That was really cool and definitely one of the highlights. IMG_0545 The run course is four laps that go up and down the Main River. I had run on the course several times in the months before race day, so I had a mental game plan in place. But I had not anticipated how much the heat was going to sap my energy and because it rained the day before, it was also quite humid. Every lap just became more and more torturous.   However, the crowd support on the run course was wonderful - it felt like there were people everywhere!   By the last lap, I could tell from my pace and time that I was behind where I wanted to be. But instead of getting upset and frustrated, I refocused myself on a new goal: leave everything out on the course. I slogged through the last last 10km, mentally chanting my mantra, "give yourself completely."   After what seemed like an eternity, I finally made the right turn to exit to the finish line, which is in the historic Roemerplatz, right in the center of old town. It has all these really neat buildings and the grandstands are constructed right in the middle. But the only thing that mattered to me was that sign that said "FINISH." I was out of juice. IMG_1595 The final tally - 10:32:43 and 5th in my AG. POST RACE All the finish line volunteers were super friendly and helpful, and one even delivered my post-race bag to me. I immediately changed into my flip flops and then shuffled out to find Eric. I found the nearest elevated surface and sat down. IMG_1596 The next day, I went to the awards ceremony hoping for a Kona roll-down slot, but it didn't happen. But it was really cool to see the exuberance of the people who did. I thought one lady who was seated near us was going to have a heart attack! I can't believe someone who did an Ironman the day prior could run up to the stage that quickly.   Overall, while I'm disappointed in not qualifying for Kona, I am happy with my performance in tough conditions and against a tough field. This was the Ironman European Championships, so I knew there would be some fast competition.   A big thank you goes out to the always inspiring Timex Multisport Team and our awesome sponsors; it is an honor to be able to wear/ride/use your products and represent you! My coach Rich Laidlow prepared me for an Ironman eight weeks after my last one. And of course, a huge thanks to überhost, Tim Stutzer, and my husband (and sherpa, cheerleader, and sounding board), Eric. I appreciate everything you all do for me!
08:06
:14

Respect the Distance; Ironman Boulder

Posted in Racing by
I came into this race the fittest I've ever been. I posted my highest watts and fastest run in Racine 70.3 two weeks leading up to the Boulder Ironman. The week before the race I was able to get my heart rate up proving I was fully recovered from the half. I got my weight down to my ideal race weight just days before and I took two months off drinking in preparation. I was pumped to have a break through day in my home town. After racing 5 Ironman's last year I felt I had the distance dialed in and came into Boulder over confident. I didn't have expectations to win, my goal was to place top 3. My confidence was in the hydration, nutrition and pacing aspect. I got lazy and did not properly hydrate or load my glycogen stores the days leading up to the race. My day started with a relaxed wait for the swim start. The majority of the field were local friends so we chatted until the start gun shot.

pre-swim

As we started I broke free of the field on the left and Laura on the right.

swim start PMswim 2

We met together and I quickly hopped on her feet and Kerri on mine. Laura led us off course inside the 2nd buoy, I followed hoping I could stay with her. Soon enough she surged and dropped us. I was now in charge of pulling Kerri, which I did around the entire reservoir. I maintained a consistent pace without wasting too much energy. We passed 3 pro men who began 3 minutes ahead. As we exited, Kerri tried to surge around me to exit first and we ended up running out together. I wasn't too worried and ran through transition in control knowing we had a long day ahead. She made a few small mistakes and I wound up leaving transition slightly in front but 1 minute behind Laura. I swam my standard 55 minute IM time, but posting this time at altitude and pulling the whole way was an improvement for me.

swim exit

swim exit 2photo 4

Kerri caught and passed as we exited the reservoir entrance. I settled into my pace, sticking to my race plan. As I did I noticed my target watts weren't coming to me as easily as usual. Typically I have to hold way back the first hour of the ride to keep from over biking. My glutes felt stiff; they weren't firing. I've never felt this bad so early on in any Ironman. I feared this could be a very long day but I pushed those thoughts aside and concentrated on riding smooth and steady. At the St. Vrain turn around just 10 miles in I was able to spot the field. Kerri had already caught and passed Laura, both were putting time on me. I rode on slow and steady by myself for miles and miles, still unable to hit my watts. I finally decided to stop checking my average and go by feel, to work with what I had on the day.

bike tri juice

Around 50 miles in my coach, Curt came by. I shared how I was feeling and wished him well on his day. At special needs I had to slow way down as a volunteer happily ran after me with my bag. A few more familiar local amateur men came by offering words of encouragement. It was great to see so many friends having awesome days. I didn't feel terrible the entire ride I had highs and lows but mostly just felt flat.

photo 1

horse bigger

Mile 70 came as Uli and Daniel rode up to me with two amateur men and the head race official. I was jealous to see they'd been working together legally and latched on. I rode with them for about 15 minutes as we all changed positions numerous times. The men were dropping into the legal draft zones which made me nervous of penalties. I was struggling to hold their pace so eventually they pulled away and I was left riding alone again.

bike10577095_758645444192491_6581953289099945153_n

As I made the turn from highway 52 just past 100 miles I got a second wind and pushed up the three short steep climbs which were lined with fans.

Stevens hill climb Screen Shot 2014-08-06 at 8.51.46 AM

As I made the turn onto 75th I saw my brother and niece cheering me on which put a smile on my face. I pushed through the last few miles only to be greeted by my husband Owen who caught me around 110 miles. He tried to chat but I urged him on; scared he would receive a penalty for exceeding the 25 seconds allowed to pass. I followed him the last two miles and entered T2 just after him. The run into T2 was long and the ground was hot, I ran slowly trying to keep my heart rate down. photo 2 I was now in 6th place, Owen came up behind me taking slightly longer in transition. I finally urinated for the first time during the race a clear sign I wasn't taking in enough water and was dehydrated. After some words of encouragement Owen ran away from me. I was so happy he was having such a great day. Screen Shot 2014-08-06 at 8.52.30 AM My legs were feeling stiff and my lower back was tight from the ride but it started to loosen. I waited a few miles hoping to feel better and get into a groove. It was difficult to get my calories down but I choked them in anyhow. 10583064_10203145463250594_2449407579773580453_o The course made a large Y which we covered twice to make up the marathon. The first out and back I was able to spot the competition. I was surprised to see how badly the pro women's field looked. Kerri was in the lead and walking, and everyone else just looked hot and tired. I put my head down and trudged through hearing cheers from so many spectators encouraging me to catch those ahead. As I hit mile four I saw Kerri lying in a ditch with medical attending to her. This is when I knew we were in for a challenging run and a war of attrition.

Screen Shot 2014-08-06 at 8.53.04 AM

At the 2nd turn around I caught and passed Morgan making my way into 4th place. I was still choking down my calories and struggled to get enough water through aid stations. Heading down the creek path we entered the shady part of the course which was lined with fans at least 10 deep. They were cheering so loudly it felt like a bike race in Europe, I couldn't help but pick up the pace as I ran through so many familiar faces calling out my name. It was a party atmosphere; many tubing down the creek and I desired so badly to join them rather than running the remainder of the race. I was even cheered on by some homeless hippies and it wouldn't be the creek path if it didn't smell like weed. Hammond_Christine_IMBOULDER300 Running in the shade cooled my core temperature down and I began to feel better and pick up the pace (slightly). As I began loop two fans shared that Uli and Laura were beginning to fade, somehow my slow pace was catching them. Uli put up a good fight for miles, spectators and fellow racers continued to tell me she was walking but each time we crossed paths she was head down running. It took me until mile 22 to finally make the pass which gave me a surge of adrenaline as I entered the tunnel of fans. Everyone likes watching the underdog come from behind, so seeing me come through in 3rd got even louder cheers. I now had my friend Shelby as my lead biker pulling me in through the final four miles.

run 2Screen Shot 2014-08-06 at 8.53.39 AM

At mile 20 I had thrown my last bottle away only half consumed, not able to hold anymore down. At mile 24 I felt the missing calories. I had nothing left in the tank. At this point I'd run out of course to catch Laura, Morgan and Uli were too far behind to catch me back so all I had to do was run it in. I ran those last two miles at a snails pace but finally made it there. I collapsed over the line and was so happy to see Owen's smiling face after finally standing up.

1962852_10203145463450599_460682003426888946_n

[youtube]http://youtu.be/fvJ5IPSPliQ[/youtube]

Screen Shot 2014-08-06 at 8.53.57 AM

Overall I'm happy with placing third, and achieving my goal. It was a tough day out there which was made apparent by so many going down on the run course. I don't believe a single amateur man passed me on the run. Meanwhile I ran the slowest marathon of my career after biking my lowest average watts in over a year (11% lower than races last year). I haven't been able to pin point exactly what I did wrong, my only estimation is hydration and nutrition leading up to the race left me starting depleted rather than loaded. This was a painful reminder to always respect the distance no matter who you are and how much experience you have it's always a difficult and challenging race. Anything can happen out there which is why we all love it and crave the ability to master it. I already have Ironman amnesia because I'm planning my next chance to prove I have a better performance in me. 10550083_10203145463810608_6286400565126010563_o Huge congrats go to Owen, having the race of his life out there taking 2nd overall amateur only behind my coach Curt Chesney killing the field with his sub 9 performance.

owen

  Massive props to Danielle Kehoe and Justin Daerr for taking the wins, they were in a class of their own destroying the men's and women's pro fields. Teammates Richie Cunningham for 2nd pro male, Wendy Mader for 1st amateur female and Luis Alveraz for his 109th Ironman finish. Training partner Amy Becker for taking 2nd amateur female in her 1st Ironman. You are all amazing, enjoy your recovery.

CTC small pro podium small


07:30
:14

Racin’ (e)

Posted in Racing by
Racine and I have a love - hate thing going on. Back in 2009, I set my Half IM PR on this course, 4:03. Since then, I can't even seem to come close on the same course.  This year, I had my sites on sub 4:10, but historically I'm usually a little overtrained in July and never race that well. The biggest battle of the day was going to be the Vermeersch-Lavery rematch, after my victory at the Bozeman Tritons last year. The last head to head battle at Racine ended up with a Vermeersch victory by about 15 seconds, and me pouting like a little girl. This race has gotten so big since it was The Spirit of Racine. The transition is the size of a normal full Ironman. With a relatively flat course, prone to congestion, I was a little bummed to be starting in wave 22. On the other hand, Ludacris says "...I can't lose with twenty-twos, that's what's up!" so I guess there was a glimmer of hope. [caption id="attachment_13265" align="aligncenter" width="300"]Wave 22, the thuggest of all swim waves Wave 22, the thuggest of all swim waves[/caption] The swim was a cold 60 deg, which is always a little shock to the system. With a shallow start, I was able to throw down a number of speedy dolphin dives and come to the first buoy right on the back of the lead swimmers. Coming down from altitude, I find that I need to be careful not to start too hard and risk overworking my muscles with all the extra oxygen. The cold water apparently froze the "caution" section of my brain,  as I experienced a total arm and shoulder melt down about 400 yards into the swim. I splashed around until about the half way point, and then was able to get things together and onto the feet of another swimmer in my wave, for a  pathetic 32′ finish. Mark was a few minutes ahead, but not as bad as I expected. [caption id="attachment_13266" align="aligncenter" width="300"]Racine swim venue Racine swim venue[/caption] Out onto the bike, the opening miles were actually pretty clean, which was a nice surprise. After a few year hiatus, I had (inexplicably)  forgotten how bad the roads are. The pavement is a bone jarring combination of non-stop expansion cracks, potholes, and broken cement. My tailbone is actually sore from the ride, and I doubt I’ll be able to sit on a saddle for a few days. The legs felt good, and I thought a sub 2:10 bike split could be in the books, but after a number of narrow, congested sections, that plan went out the window.  The bike is my favorite portion of the race, but as these races get bigger and bigger, the less and less I enjoy it.  Somewhere around 5 miles, I had a rider, on the inside of me, go straight when the course turned right. We narrowly avoided a collision, and miraculously neither one of us went down. After that, I was on high alert the rest of the ride. I caught Mark right past the 30 mile sign on the bike. We rode together for a little bit, but by the 40 miles I had a bit of a lead. This is when things got more interesting. I noticed the back of my right leg was all wet and covered in white liquid. Hmmm. Not having ridden through any pools of milk,  it had to be sealant spraying out from a puncture in my rear wheel. Fortunately, it sealed the leak, but I lost about half of my air pressure.....and pretty much all control in the corners. After seeing how flat the tire was after the race, I really should have stopped to refill. Not wanting to waste time, I decided to ride it out to the finish, but it probably ended up costing me in the end.  Bike split was 2:15, which I think is my slowest at Racine. racine run   In T2 I did 100 squats and then posted the picture to instagram, for instant respect from the ladies, and 43 other people. I felt just OK heading out onto the run, but decided to take it out aggressively, as I already had a flat tire, and not much to lose. First mile was 5:56 and felt pretty good.  I was holding 6:05-6:10s through the first 5 miles, and still had about 3 minutes on M.V. at the turn around.  The second lap felt a bit hotter, and my pace slowed into the 6:30s and 6:40s.  I need to work on my back half speed (and my lousy swim) before 70.3 worlds in 6 weeks time. I ended up running 1:25, which seems to be my go-to run split this year regardless of how I feel. I finished in 4:17, 2nd M25-29, and held onto the Mike - Mark title for another year after Mark suffered some cramps on the run. Overall, it was just an OK race, with a couple mishaps and mediocre feelings throughout the day. Time to freshen up and take it to the next level for Mt. Tremblant in September. -Mike

Blog Design By ContentRobot