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

2021 Ironman Maryland

 On September 18 I was fortunate enough to take part in Ironman Maryland. After finishing my 2nd half distance in 2020 I decided to find a full. I knew I wanted to keep the logistics simple as far as travel so I started doing my research on where the fulls were and what it would take to get there and find a hotel etc. 

I decided on Maryland and signed up back in December 2020. The plan was to start serious training in mid Feb. From then till Sept I had an amazing triathlon season, won a race, took a 2nd and several top 10s. I also placed 3rd and then a 2nd in a couple of duathlons. I spent a lot of time open water swimming, and tons of time in the saddle getting better on the bike. 

The time had finally come to head to Maryland I left Erie on Thursday morning in order to make my check in of 4-5 pm. after check in I went to town to get checked into the hotel and started getting things ready for Friday morning as bike check in time started at 10 AM.  It was great to be able to relax the entire evening and just focus on getting everything ready. On Friday I got my bike checked in and dropped my transition bags off then went over to where Hammer teammate Glenn Young was staying but missed him. 

I spent the afternoon seeing the sights and headed to Ocean City to see the Atlantic ocean. I was able to get a decent dinner and relax more and read about how bad the jellyfish are... ugh. Before I went to bed Ironman put out word that due to the amount of jellyfish they would up the wet suit limit to 77.1 degrees in the morning. As luck would would have it the water temp ended up at 77 degrees. 

Saturday morning came and the early wake up kind of sucked but I was excited to get to the race start. On the drive it the area was quiet and dark but as I closed in on the site the activity had grown. Once parked I went over the area where our bikes were and walked the areas of transition from swim to bike and bike to run. I was getting really nervous at this point. Swim is not my strength but the distance isnt what was getting to me, it was the jellyfish. As the clock slowly ticked towards race time the officials started lining us up by expected swim time. I jumped into my group and we waited for what seems like an hour but it was only about 20 minutes, and then it started..... wave after wave of swimmers started entering the water and finally it was my turn. 

As I entered the water the nervousness went away and it was just time to swim. after a few strokes I felt my first jellyfish sting, right on my face. I got into a rhythm and but kept getting stung, which really sucked. as I turned the first corner I got my first taste of saltwater, also sucked. I actually swim into someone and got kicked in the face which broke the seal on my goggles and I got an eye full of salt water which really sucked!!!! I started looking for something to hang on to so I could empty my goggles and reseal them. I just kept trying to follow the buoys and figure it out as I went. Then I remembered this was a 2 loop swim course and I could stand after I turned the corner to empty my goggles. I did reset the goggles and just focused on swimming strong. Within a couple hundred yards of the swim finish I had got the worst sting of the day it went from check to check across my lips too, wow it hurt, but then the swim was over and my focus was to get dried off and get in cycling gear. 

I took my time in transition as I did not want to forget anything, but when I was ready I jogged out to my bike and went out of transition and got up to speed as quickly as I could. the first 10 or 15 miles were pretty uneventful with the exception of the jellyfish stings, they still hurt!!! around mile 20 I rode by Hammer teammate Glenn Young, said hello and a bit of small talk as I rode by. I was really happy as I was holding the speed I had planned and though I felt great I kept telling myself to check speed and effort to ensure I stayed on plan. At this point I was around mile 30 and took a bathroom break as quick as I could. I did lose a couple minutes but had that in my plan. Really the rest of the ride, though very beautiful was eventless. I just tried to keep to my plan and enjoyed the ride. The last couple miles I was in my head thinking, wow all I have is a few more bike miles and a marathon and I will be an Ironman. I had started to think more about the finish line than the fact I still had a marathon left... huge mistake!!!!

When I came in to transition from the bike I felt ok but way over confident about the run. as I was putting my running gear on my legs and hips were getting stiff, I figured it was just the transition from bike. As I started running at a decent pace and really the first 3 or 4 miles felt ok. As I got into the 4th or 5th mile my knees and hips were really starting to lose mobility, it felt very strange as I had done many bricks and a half Ironman in training for this race. At first I thought it might have been the heat as it was 85 degrees and very humid. I took an Endurolyte and drank my water bottle of Sustained Energy but legs just were not coming back, I resorted to just when when I could walk when I had to.  By mile 16 I had ran into a friend of mine, he told me he had 4 miles to go, this was a loop run course. We did small talk a bit, we were both walking at the time but soon running together. He was running faster than me and went for his finish. with 7 miles to go and the sun going down I was feeling a bit better and ran very slowly and came upon someone in the dark and I asked how ya doing? I sounded like she was in a bad place, I slowed and talked with her for a few minutes, she had said I dont know if I can finish this to which I replied, you have just under 7 miles to go and over 5 hours if you need it, you can crawl in. I talked her into doing some run walking with me, it was nice to chat with someone and the miles started to click away. As we rounded the corner with about a mile to go I said as we get close I will back off so you have your Ironman moment and pictures, she did try and argue that I should go first but I did win the argument ha ha ha   Then it happened I heard the voice say Robert Kolodziejczak you are Ironman!!!!!!!!  

 This experience was amazing, all of the training, planning and the actual event.. all of it! This ranks right up there with finishing a 100 mile trail race for me. I could not have done this without the support of great people and the support of amazing sponsors like Hammer Nutrition, Stages Cycling and UltrAspire. I did find later that joint stiffness is a side effect of jellyfish stings, I can only assume that is what was going on with my legs and hips. 

Fuel:

-1 Hammer gel pre-race, 15 gels on the bike, 12 gels on the run

- Natures Bakery Fig bar Pre-race with gel, 1 in bike transition, 1 in run transition

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

-Hammer Race Day Boost 

-Anti-Fatique Caps and Endurance Ammo's pre race and 4 doses on bike and 3 on run

-Hammer Recoverite after the 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

-Compex EMS

-Human AMP sports lotion

-Air Relax recovery system

STTC Race 3

 On 8/4/2021 over 100 people were signed up for race 3 of the Southern Tier Triathlon race series. Around 1 PM the race director sent out emails and facebook messages that Cassadaga Lake had been closed down due to bacteria so our triathlon turned into a duathlon. We were all a bit disappointed but as most athletes do, we made the best of it. 

I got there fairly early, and was talking with the race director, Mark Wilson, and he said if you are going to win one of these tonight's your night, no swim means your strong run and bike give you a great chance. I remember walking away saying dont put that kind of pressure on me... As the race time got closer I started looking around at others I knew and thought to myself, if not for the swim I should be able to beat the few people that beat me, perhaps I do have a chance at winning. 

At 5:45 PM we lined up and Mark said 3...2...1....go! Right away 6-7 people took off to the front, I tried to hang with them for a bit but looking around they were all pretty your compared to me and I knew I was not going to hold 5:20 per mile pace so I slowed to a pace I knew I could push but make sure I dont blow up in the 1st leg of the race. 

After I got through transition and on the bike, I quickly passed a few people and with in 2 miles I could only see 1 person in front of me, I was pretty sure but not certain that the person I saw was 1st place. Soon I was able to pass him and rode hard not knowing if I was chasing someone or if I was being chased. I just rode as hard as I could until I got to the route 60 climb ( a 3 mile climb ) I did climb hard but knew of at least 2 people that could catch me on the climb. Sure enough with about a mile to go one of the people I was concerned did indeed catch me and passed me. I knew I was stronger runner but how much could I make up if I let him get to far away from me. I decided to push with everything I had and hope my legs would have enough for the run. I ended up passing him back at the top of the hill and we went back and forth for the last mile to transition. We came out of transition together, he hung with me for a good 1/4 mile before I pulled away and never let up.  

As I turned the last corner I looked back and was all by myself. For the first time I had seen the ribbon all my to break, which I did! I ended up finishing over 2 minutes ahead of 2nd place. I cant say I was shocked but the feeling of coming across 1st and getting told how great my race was I will never forget. 

It was very warm that day and I was so very thankful for my mix of Hammer Sustained Energy and Hammer Perpetuem to keep me hydrated during the race and then Hammer Recoverite and Tissue Rejuvenator for recovery. 

Fuel:

-1 Hammer gel pre-race

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

-Hammer Race Day Boost 

-Anti-Fatique Caps and Endurance Ammo's pre race and 1 dose on bike

-Hammer Recoverite after the 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

Compex EMS

Human AMP sports lotion

2020 Cassadagaman 70.3 and Tamarack 20 mile road bike race

 On Sept 5th 2020 I was lucky enough to be able to compete in the very 1st Cassadagaman 70.3 half ironman held in Cassadaga NY. As we all know this has been a very tough year for holding or competing in any events this year. 

This was not an "A" race at the beginning of the year but given the Covid pandemic has shut most races down it became an "A" race. The challenge for me was I had already had races that were happening this year around it ( Wed. prior and the next day)

The morning of this race was very cool but the fog on the lake was very amazing. I found my spot in transition and started unpacking my tri bag and setting up my area. I ended up setting up near 4 others that were part of the same tri club I belong to (STTC). As folks filtered in the quiet lakefront became a buzz of chatter and excitement. My club mates and I were busy talking strategy and didn't mingle at first, however once we had our gear laid out I made my way around to talk to many of the athletes.  It was an amazing mix of excitement, fear, nerves and joy depending on the experience level of who I talked to. .

As 8 am neared we were all called to the pre race meeting where the race director, Mark Wilson addressed the course and rules along with reminding us about social distancing and Covid. As he wrapped up speaking we went down to the waters edge where we were counted in 1 by 1 until the first wave was all in the water. This race had 3 waves, male/female/teams. The swim as a 1.2 mile square around the lake. When they said go I made sure to pop to the outside as to not get caught up in the madness and push too hard too early. The start was actually pretty relaxed, I had a few people that swam close time and got kicked and a few elbows early but it thinned out quickly. I kept a comfortable pace and kept an eye on the visible cues, which was tough due to the fog over the water, but it did burn off fairly quickly. Before I knew it I was on the last 450 yard straight away to the swim finish, only problem was the rising sun was right in our eyes. Mark did have a line in the water with orange makings on it to help guide us in. 

I got out of the water and a friend of mine yelled out, great swim Rob, I had no idea I just killed my goal in the swim. I moved through transition without any issues and got out on the bike. I had 10 gels with me for the ride along with water and Sustained Energy. I started to take a gel as soon as I got settled on the bike. The 56 mile bike ride was not joke, its 2 loops of a hilly course. The first few miles legs felt heavy for some reason. I just didnt seem to have the power I would normally have. I was a bit concerned actually. However at around 10 miles they started feeling better. It started to get real cloudy and looked like rain though we only had a slight chance of it. About mile 15 it did start to rain but by mile 21 or so it stopped. 

I had a goal in mind of doing this race in about 6.5 hours. However by about mile 30 I started doing the math and realized that if I could get the 2nd loop of this bike course done faster than the 1st I could have a serious chance at 6 hrs. I started pushing harder on the hills and took every advantage of speed on the down hills. At mile 54 I topped the last climb (3 mile climb) and during the 2 mile fairly flat end of the bike event I did a time check and realized that I had to average just under a 8:30 pace on the half marathon to make 6 hrs. As I approached the bike dismount I knew I needed a good transition and then just run a good race. 

Transition went well and I was out on the run course. I had passed a few folks I knew and small talked as I ran by, I was pretty focused on the time at this point. At about 5 miles in a knew a few of the runners that had already hit one of the turn-a-rounds and heading back. I made it my goal to catch them. about a half mile from the turn around a female was coming the opposite direction and she says to me enjoy the next few minutes because it will suck when you turn around... see I had been going down hill for a couple miles and about to go hill for a couple miles. I laughed and kept running to the cone, changed direction then within a mile I had caught her, she was walking by this point, as I passed she yells show off, we both had a good laugh. I was still on pace but my legs were really going away fast.

At about mile 9 we hit the end of another out and back. I could see from those that hit the turn-a-round before me that I was not the only one hurting but I was closing on some of the people I had been trying to catch. With about 2 mile to go I checked the time and had over 22 minutes left to hit my goal of 6 hrs but what seemed more important at this point was catching more people, which I did! I had one person left to catch with one mile to go but then the legs became the biggest issue. I was slowing by this point and really just started to concentrate on that finish line rather than catching my friend Luke. As I turned the last corner I could see the finish, I ran with all I had left and as I hit the line I look at my watch 5:57:47! I did it went sub 6 hrs. I ended up 44 seconds behind Luke, who set a PR for this distance as well. I ended up 25th over all out of 130 and 3rd in my age group.

I really need to give a huge shout out to Hammer Nutrition! The Wednesday prior to this I had race in the STTC race 4 of the series where I placed 11th over all 2nd in age group and the day after this event I had raced in a bike road race called Tour De Tamarack where I had also placed 11th over all 3rd in age group. I could not have done well at all 3 events without proper fueling and recovery where the use of Hammer products paid off!

Fuel:

-1 Hammer Protein Bar pre race

-1 Hammer gel pre-race, 6 on the bike, 2 on run

-Hammer Sustained Energy and water in water bottles

-Hammer Race Day Boost and Hammer Liquid Endurance (pre load leading up to race)

-Anti-Fatique Caps and Endurance Ammo's pre race and 1 dose on bike

-Hammer Recoverite after the 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

Compex EMS

Human AMP sports lotion