Xterra World's Race Recap

As I wait to leave Maui, I have time to put thoughts to paper. I came to Maui with grand expectations – top ten and maybe even podium at Xterra World’s. Not achieving either is no bother as I raced to my ability and there were very marginal opportunities to have gone faster. In reality I am ecstatic about my performance. One of the few times I have been this year. And what a year. From Chile in March to Maui in October – pretty much perfect.

I have crunched the numbers and they tell only one part of the story. Swim (378 out of 599), bike (232 out of 599), run (185 out of 599), 230^th overall and 11^th out 45 in my age group. Finished 22 minutes behind the winner of my AG and 3 minutes out of the top ten. Within my age group, lost about 5 minutes on the swim, 10 on the bike and 7 on the run to the winner in my AG. Numbers, numbers, numbers. I love them, but it is time to leave them behind and talk about how the race felt.

First off, I never once felt like this was a big to do with all the nervousness and jitters that I thought I would have and usually have.

The swim was uncomfortable, bothersome and salty. I just did not feel “on” in the water. Calm seas felt like a rough ocean – hate to have seen and swam in 5-foot swells that were predicted but did not materialize. My stroke felt good, but I rainbowed my way around the buoys and was not efficient. I never felt I was racing in the swim and need to gain some mojo for the swim if I want to improve.

No rush to get to the bike in the run in from the swim. Made sure I had everything I needed and then trucked up the hill to the bike out. Dropped one of my gloves as I headed out – DOH! Stopped and got it. This whole time I was just doing another race and calmly was going about my business. I pushed the early part of the bike harder than I planned. Kept thinking I need to cool it and pace myself, but I never really did. After mile 5 there are 2 long (longest climbs of the day) left before we head mostly down to T2. As much I tried to rein it in, I felt the pace was right. It was the pace I settled into – the right pace for me this day. Only when we hit the highway, where we turned to go back up and sideways for 2 or 3 miles did I feel tuckered. Some of that was due to my rear derailleur cable end twanging thru my spokes and I thought I had a broken spoke. Nope, just annoying. Once I was told it was nothing major I began pushing it again.

Into T2 and down the hill I pushed my bike up about 2 hours earlier. As I casually got organized (2 Clif Bloks, CrampStop spray, a bottle of water, hat and race number, anything more?), I noticed Michi Weiss (men’s pro winner) coming down the finish alley that ran the length of T2 and where I had front row seats to see him and Dan Hugo head to the finish line. Just an hour behind the top pros – not bad I thought! Okay lets get going.

Out on the run I just ran comfortable, as I did not know what the first 3 miles offered. I only pre ran backwards from the beach to the highest point on the run. As I got into the first single track I was feeling good. No hints of cramping, pace was comfy but yet I was passing people. I kept thinking fast feet; fast feet as I went up. In between mile 2 and 3 there were 2 super steep hills that I decided to walk. No worries and did not feel I was copping out or taking it easy, just as quick to walk as it was to shuffle up the hills. I was feeling good and anytime it went flat or down I picked it up a bit. I kind of knew where the last hill topped out, so when I finally began that last climb I was thinking okay soon I will be able to let it fly on the twisty turny downhill to the finish. I topped out at around 30 minutes and knew from the pre-run that there were 25 minutes or so to go. I got maybe a mile into the down section when I began to feel some cramping coming on. I used the CrampStop product (provides immediate cramping relief, but does not last) liberally and whenever I felt the slightest twang. At this point I decided to manage the run and finish without a major seize up rather than go hell bent for leather to the finish. This meant I had to ease up and run controlled. Once again, this decision just felt right and I was very okay with my choice. This is the only place in the race I really felt I could have shaved a few minutes. At about mile 5 there are a few trees to hop over, rocks to watch for and has the most technical aspects of the run. Followed by a very steep boulder/loose dirt hill and then right into a paved uphill that is windless, hot and the part I feared the most on the run. Luckily there was an aid station here and I took ice, 4 waters and got enough of a respite to actually run up this hellish section. I was feeling pretty good at this point and the rest is downhill, a short beach run and up to the finish. The cramping kept rearing itself and I kept using CrampStop. In fact I used it less than 100M from the finish, as I just could not shake the cramping. When I saw 3:23 as I came down the finish chute, I knew I had given my best on the day.

While I wasn’t spent like Melanie McQuaid (see video for her Sian Welch impression) at the finish, I managed my race to finish without major incident. To this end, I raced to my limit. I was happy beyond belief.

Much will said about the new course, my two cents is that it rocks. As in there are no rocks, roots or Whistler, Canmore or otherwise technical sections. The two long climbs on the bike are completely doable, with room to pass. In terms of comparable SK climbs it is like riding the Quarter mile at Buffalo Pound 4 or 5 times, with the steepest part being equal to the steepest part of the Maui course. Or like climbing Blackstrap from the road to the top 3 or 4 times. Early on in the bike, the first couple of single-track sections are congested and the odd steep spot may require running as the people ahead of you are off the bike.

One notable from this race was peeing on/off the mountain bike for the first time, unique experience.

I was so blessed to have the following amazing professional support thru 2011:

Luke Way - Coach

Brie Jedlic - Sport Psychologist

Lyle Little - Massage Therapist/Miracle Worker

Gord Chadwick - Chiropracter

Xterra World Championship highlight video (the guy in green near the end is your truly). Just scroll down a bit to see the link to the video.

3 Weeks To Go

Technically, 3 weeks from yesterday is the Xterra World Championship race and i am putting the finishing touches on a terrific year.  No matter what transpires in Maui, this year has been nothing short of FANTASTIC!

This past week started with a good ol' kick in the keester!  Coach Luke was short and to the point - don't miss any runs this week. I listened up real good (did not miss a single run) and there were 5 days in a row of running.  I did do 2 of those runs on the elliptical machine, but those were coach approved.  This past week was also a huge volume week, 17 hours in total - only 14 about were coach sanctioned. I kinda went over a bit on the swim and bike.  None the less, i feel great for the volume involved and there was some intensity.  All of the 2.75 of running was hard.  The bike involved 2 cyclo-cross races.  So, it was more than a leisurely stroll for most of the week.

Mentally, i have started preparing for the race with some course recon, putting thoughts to race strategy and visualizing a strong swim, a hard steady bike and the run of the year.  I like to put down on paper some self talk words to remind me of what to do in the swim, bike and run.  So far, i have:

Swim - strong, stick (to stay close to fast feet), reach, catch.
Bike - push it, clean is fast (to avoid mistakes and lose time).
Run - fast feet, turnover, looking strong, push thru it (pain).

I have also been planning my on-course recon by borrowing a GoPro camera to film the bike course when i pre-ride on the Thursday before the race.  This way i can sit back and review the video, plan my attack and not have to be out on the course to do so.  Since the race has changed venues for 2011, there are 2 guided pre-rides of the entire course (or at least i hope/believe it is the whole course).  This is new as previously there was no opportunity to ride even a kilometre of the bike course.  I plan to take advantage of the pre-ride.

Had some fun at the Wed nite cross race this week ...