2022 GCGF (Garrett County Grand Fondo) 6/18/2022

Well this was definitely a case of I had no idea what I was getting into. On a bike ride in March some friends were talking at the event and invited me along since I am not "racing" as much this year and trying new types of events. Of course I said yes and they did say it was tough with lots of climbing. I did check out the web site and decided to purchase a climbing wheel set for this and other tough climbing events. 

The folks I was going with have all done the 40 and 65 miler but were attempting the 100 miler this year. I figured I was fit enough to skip the 40 and jump right into the 65 so that's what I signed up for. The actual name for the distance is the masochistic metric. Until winter broke into spring here in Erie, Pa I trained on hills via Zwift and got outside on decent days. Then climbed as much as I could once it got nice out. 

On Friday I took a half day and set out on my way to the Maryland, PA and West Virginia line where the event is held. The drive wasnt bad, about 3.5 hours away. I got to my hotel and checked, this is where I caught up to one of my friends. We went to packet pick up before we unpacked, just to get that out of the way. To my surprise this was a Hammer sponsored event! After packet pick up we caught up with a couple more of our friends and went to dinner, then back to hotel to get gear unpacked and get ready for morning. I slept ok, but definitely thought about what I had in front of me the next day, 65 miles with 8400 feet of climbing. 

In the morning we woke up gathered in the lobby until all 4 of us were accounted for and off we went to the start line, roughly a 20 min. drive. The start was pretty low key compared to what I was used to, we all gathered then some quick instructions and then a horn went off. No one was in a hurry groups of folks just started riding off down the road. I learned quickly just why no one was in a huge hurry, the 1st climb was only about 1.2 miles away. Overlook pass was about .7 of a mile long at 11% grade and rough since legs were not yet warmed up, they were after that. 

The next few miles were good, some decent climbs and rollers but then we climbed up White Rock rd. which was about a mile climb and a 10% grade but a fun decent! Again some smaller climbs and rollers till we got to Sam Friend climb, this was 1.4 mile climb at 9% grade. By this point is when I realized I had not trained nearly enough for this event! After more small climbs and rollers the climb that really pushed my limits was next. Bowman Hill was 1.7 miles long and a 10% grade, super hard but an amazing decent. The last major climb for the 65 mile distance was Negro Mountain Rd, 2.9 miles long but average grade was 3%. 

Over the 65 miles we had 2 aid stations one at mile 21 and one at mile 44. Both stocked well with Hammer gels and Heed. 

Fuel:

-1 Hammer gel and cliff bar pre-event, 10 gels during event 

-Hammer Sustained Energy/Pertpetuem mix and water in water bottle

-Hammer Race Day Boost 

-Anti-Fatique Caps and Endurance Ammo's pre event and once an hour during event  

-Hammer Recoverite and Tissue Rejuvanator after event

Gear:

-Trek Emonda SL7 bike

-Hammer cycling kit

-Specialized Cycling Shoes 

-S-Works helmet

-Tifosi glasses

-Stages Dash M50 bike computer

Recovery:

-Hammer Recoverite

-Hammer Tissue Rejuvenator

-Human AMP sports lotion

-Air Relax recovery system

2022 Edinboro Sprint Triathlon

 This is an amazing race in its 34th year, it draws folks from all over due to its impressiveness.  3rd weekend in a row of racing. I had no business even being there, but I had paid for it, so I figured I would give whatever I had left in my legs. This event used to be an olympic and a sprint distance but due to not having enough volunteers they only offered the sprint this year. Something that made the race more special this year was that I had 3 of the folks I coach in the race; Terry, Dan and Steve. 

Before the race we had a "team meeting" and I reminded my folks of some key aspects for this race and then we got some pictures etc. before heading into the water to swim a bit. After a nice warm up swim we were called to transition area for the race directions. After instructions we lined up to swim, which was by age group this year and we entered the water 1 at a time in a single file line. 

My time to enter the water had come and off I went. in no time I was swimming into folks I just tried to keep a decent line and head to the 1st turn, surprisingly the turn was clean and easy, seemed I was swimming with myself at this point. As I exited the 2nd turn I swam into another pack and had to keep bouncing out around people. Before long I had the swim finish in sight and just tried to stay consistent with my stroke. I came out of the water feeling pretty good, found out later that my swim was pretty slow. 

Transition from swim to bike went very well however when I got going my legs felt real heavy and my HR was super high. I figured it was from the build of the past 2 weekends. It took about 3 miles for me to get my HR under control. I got in a nice cadence and started passing some folks. at this point I passed one of people I coach, Steve. as we hit mile 6, maybe 7 I pulled away from him on a hill where I saw another person I coach, Dan. Dan had dropped his chain on the hill ( bad shift ). At this point I am riding pretty hard and before I knew it I was pulling into transition for the run. 

As I put my running shoes on and took helmet off I remember thinking wow that 11 miles on the bike flew by. I headed out on the run and pushed pretty hard, my HR was pegged around 185 for most of the run. This was a pretty easy out and back 3.1 mile course. The run is likely my strongest event so I was confident I could grab some places on the run. As I figured I was able to catch and pass several people. after the turn around I did see Steve again, he was about a mile behind me and then not far behind him was Dan. I continued to hammer the run then with about a half mile left I got to see Terry. When I hit the finish line I felt very confident I had completed a really good race. 

 As my watch loaded up to Strava I found that I set a PR in all 3 events. However unlike 2019 ( last I did this race) I did not win my age group, matter of fact I placed 4th. Just missed 3rd by 10 seconds. 

Fuel:

-1 Hammer gel pre-race each race  

- Natures Bakery Fig bar Pre-race with gel

-Water

-Hammer Race Day Boost 

-Anti-Fatique Caps and Endurance Ammo's pre race 

-Hammer Recoverite and Tissue Rejuvanator after each race

Gear:

-Suunto 9 watch

-Ventum Z tri bike

-  Hammer tri kit

-Garneau tri bike shoes

-Hoka OneOne Claytons

-S-Works helmet

-Tifosi glasses

-Stages Dash M50 bike computer

-Blue Seventy wet suit

Recovery:

-Hammer Recoverite

-Hammer Tissue Rejuvenator

-Human AMP sports lotion

-Air Relax recovery system

Steve and I

Terry, Dan and I pre-race 

Terry, Dan and I post-race 

Roughneck Gravel Roubaix 5/28/2022

 Its been 1 week since American Triple T and I am signed up for my first gravel bike race. The Roughneck Gravel Roubaix consists of 104.7 mile, 75.4 mile, 40 mile and 12 mile races. I opted for the 40 miler. As I arrived in Titusville PA memories of my 1st trail race in the same area at Oil Creek State Park flood my mind.   Then at packet pick up morning of the race, I had seen a lot of the volunteers from Oil Creek. 

As I got my bike and gear out of the truck a few people I knew stopped by and were full of information for me and how this was far different than road racing etc. I did appreciate the info, but knew I would like likely be just fine. I got over to the start line and started talking to a few more people I knew. I was starting to get some race anxiety as I waited, then finally it was time. We lined up and listened to the directions of the race director. Then with a blow of a horn we were off.... We had a police escort to the edge of town and with in 2 miles we faced the first of many hill climbs.

After a fairly long climb I started chatting with a lady from North Carolina. I spent  few miles ride with her, found out she was also an Ironman finisher. As we descended down a large hill we came upon a guy who crashed, he was bleeding but had help already, actually looked like he broke his wrist. We were only about 6 miles in at that time, looked like he didnt slow down at bottom of a hill and hit the wash board grooves in the road. 

Shortly after I was riding alone again and I heard "hey Kolo", it was a friend of mine, Shannon. She is an excellent cyclist and had caught up to me at mile 18. We rode together for a long time. She would climb better than me but I could descend better so neither us of broke away, just pushed each other harder. We rode up on a young man who was also doing his first gravel race. I introduced myself and he did too, his name was John. I asked him how old he was, turns out he was 16! I told him how awesome it was that he was out racing while his peers were behind an xbox. He asked my age, I told him 48 and he told me that was awesome because his dad was 48 and there was no way his dad would ever consider doing this, ha ha ha. 

We were now a party of 3, pushing each other up and down the hills, which was very fun.... super hard... but fun. then it happened. we were on a long down hill and I was way out front then a huge climb. well I was so happy that I crushed the climb but as I got to the top a car pulled up and said, are you part of the gravel race, I said yes... she said you missed the turn at the bottom of the hill. DAMN! I turned around and coasted down to the turn and up another climb I go. I caught up with 2 guys whom I had not seen all day so I knew I had lost a good bit of time. I was at mile 31, figure I lost about a mile so I had 10 miles to try and make up ground. 

I did ride hard, took some risks that I would not other wise have taken on both climbs and down hills. then with about 5 miles left I came upon John again, I asked where Shannon was and he said she pulled away a few miles ago. He said they both yelled for me when I missed the turn and when they realized I couldnt hear them, they sent the car after me. I thanked him for that and pushed forward, I was able to open up a lead on him but with 1 mile to go he closed in on me. Our finish was on a BMX track, which was awesome!!!! John passed me just before the finish. I ended up 20th over all and 4th in my age group. All in all I was happy with my effort for my 1st gravel race. 

Fuel:

-1 Hammer gel pre-race each race, 5 gels during race 

-Hammer Sustained Energy/Pertpetuem mix and water in water bottle

-Hammer Race Day Boost 

-Anti-Fatique Caps and Endurance Ammo's pre race and once an hour during race  

-Hammer Recoverite and Tissue Rejuvanator after race

Gear:

-Trek Domane gravel bike

-Hammer cycling kit

-Bontager Cycling Shoes 

-S-Works helmet

-Tifosi glasses

-Stages Dash M50 bike computer

Recovery:

-Hammer Recoverite

-Hammer Tissue Rejuvenator

-Human AMP sports lotion

-Air Relax recovery system

American Triple T May 20-22 2022

 This event was supposed to happen back in 2020 however Covid-19 happened. Then again we were set to go and weeks prior to the event, canceled again. Then in 2022 FINALLY we race! The race format is Super sprint Friday, Sprint Sat., Sprint Sat afternoon and an Olympic Sunday. 

I arrived at Salt Fork State Park and it was raining, it was about 230 PM and our first of 4 triathlons of the weekend is to start at 5:30 PM. I got checked in for the race weekend and at the lodge for my room. At this point the rain stopped and the sun came out. I unloaded my car, got changed and headed to race start.  

Got down to the race start and set up my transition, looked around for anyone I may know and thats when fellow teammate Matt Sommer found me. Was fantastic to chat with him in person after all of these years. We lined up for our swim, which started 2 people side by side jumping in.  Water temp was 65 degrees. I jumped in and it was cold but not bad. I finished the swim fairly quickly, at least for me. I had a great transition to the bike and the bike was basically up hill to turn around then turn and fly back down the hill. I had a good transition to the run and ran my heart out. I took 3rd in my age group. That was basically it for race 1. 

The next morning I got up early and rolled out, got ready for race 2. I got to transition by 630 am to claim my spot. The swim started the same way, 2 by 2. This swim was not as smooth, felt off. but had a decent transition and then hit the bike. I had an amazing bike, felt high energy and legs felt amazing. Transition to run went fast and off I went. The run was up hill for the first mile or so. I actually felt very strong and had a fantastic run. I finished feeling really good and 3rd in my AG again. 

After some Recoveright, tissue rejuvenator and a meal I rested with legs stuck in my Air Relax recovery system. Race 3 and 2nd for the day starts at 3 PM. this is the exact same course as the morning except the ride was 1st then swim and run.  The ride started in time trial fashion 2 by 2. To my surprise the bike was almost exactly the same speed as the 1st 2 races The transition was not so good, trying to put a wet suit on after sweating all over from the bike ride in near 90 degree temps. The swim was a bit different this time as they didnt wait for 2 by 2, as you did transition you just jumped in. My swim was just a bit slower but did have a nice transition to the run and ran within 1 second per mile of the morning race. And guess what.... I took 3rd in my age group again. However 1st and 2nd had mixed it up a bit, the guy who won the 1st 2 races came in 2nd and the 2nd place guy won. myself and 4th stayed the same. 

After I got results I went back to my room and again drank Recoverite, Tissue Rejuvenator and got a shower. After dinner I did some stretching and used my Air Relax recovery system. I went to bed early as the 4th and final race was first thing in the morning. As I tried to sleep I heard the wind pick up and it was raining. When I woke at 4:30 AM it was pouring with thunder and lightning, by 5 everything calmed down though. at 530 I got on my way to get a transition spot for the last time for the weekend. 

 This was the long event of the weekend, legs were definitely were getting tired, really my entire body and mind were just plain tired. however as we got closer to the start I felt better, more so adrenaline I would guess.  The swim was once again a 2 by 2 start. I was comfortable the entire swim leg, looking back I likely went too easy. Transition to bike was good, the start of bike was the same for all 4 races. The bike course was 28 miles but also had about 2600 feet of climbing. With legs burnt out already I knew I had to manage it well. I did have a decent ride and passed a lot of folks even though I was a full MPH slower on the bike than the previous 3 races. 

Transition to run was perfect and I felt surprisingly great on the run. The climbs didnt seem like a big deal at all and I caught and passed a lot of people. Most of the last 2 miles was all down hill, many were walking due to blown up legs but I was moving very well. I crossed the final finish line for the weekend feeling great. For race 4 though I finished........ 3rd in my AG. So for the weekend I took 3rd in the 45-49 AG. Something I found amazing was that in the 4th and longest race, my run was 9th fastest of the day! 

All and all a fun challenging weekend.

Fuel:

-1 Hammer gel pre-race each race, 6 Gels through the rest of the races 

- Natures Bakery Fig bar Pre-race with gel

-Hammer Sustained Energy/Pertpetuem mix and water in water bottles on bike

-Hammer Race Day Boost 

-Anti-Fatique Caps and Endurance Ammo's pre race and  on bike 

-Hammer Recoverite and Tissue Rejuvanator after each race

Gear:

-Suunto 9 watch

-Ventum Z tri bike

- tri kit

-Garneau tri bike shoes

-Hoka OneOne Claytons

-S-Works helmet

-Tifosi glasses

-Stages Dash M50 bike computer

-Blue Seventy wet suit

Recovery:

-Hammer Recoverite

-Hammer Tissue Rejuvenator

-Human AMP sports lotion

-Air Relax recovery system