Much thanks to Shaw TV for the interview and making me sound smarter than I am!
http://www.youtube.com/watch?v=W-0lvqdrEd8
Showing posts with label racing. Show all posts
Showing posts with label racing. Show all posts
Thursday, January 16, 2014
Sunday, June 23, 2013
Ironman Couer d'Alene Bike Setup
Hydration - Torhans Performance Hydration Aero30 (oz.) bottle fixed to the aerobar - no need to get out of the aerobars to drink! Another nice feature is the reverse facing bottle cage on my descending stem. When you get the smaller width bottles from the aid stations, it actually stays in place! Figured that one out during a tinkering session at Woodinville Bicycle.
Nutrition - Did 2 double strength bottles of Generation UCAN on the bike (in addition to some solids and a few standard gels), and a held a flask of UCAN on the run. I took advantage of Special Needs to transport all the UCAN I needed.
Bike - Specialized Shiv, size M (courtesy Woodinville Bike). Not only super aero, but rock solid handling in corners and crosswinds.
Wheels - Hed 3 Front (courtesy Woodinville Bike) , Zipp Sub-9 Rear, 11-23 casette.
Upgrades - ISM Saddles Prologue Saddle; Quarg Elsa powermeter with 55/44 Rotor Q-rings; SRAM Red Derraileurs.
Other Features - Pitstop fix-a-flat in old minipump bracket. No need to use an entire roll of electrical tape affixing all my extras this time!
And not to mention one out of shape rider (me)!
Next time I would like to cover how to use a control sheet to record your bikes measurements and geometry. This is essential to maintaining your EXACT fit when swapping parts in or out or when changing to a different bike.
Saturday, May 25, 2013
Training and Nutrition Post from Generation UCAN
Hi there! Generation UCAN, a company that makes a unique "superstrach" fueling system recently interviewed me about a little bit of everything regarding triathlon. Please check it out at: http://generationucan.com/blog/2013-5-23-pro-triathlete-matt-sheeks-talks-ucan/. I will reprint the article, but this is also video which contains additional information not in the article.
Happy training!
Matt
Ironman pros can get even a little superstitious as race day approaches, and don’t deviate from their tried and true routine very much. Personally, I like to go in “with the engine running hot.” Early in the week, I will do one tempo bike session, usually consisting of 45 minutes to 1 hour of hard riding mixed into a 3 hour ride. Midweek there is often a travel day. That day, I try to run once I get off the plane for 30-40 minutes very easy. 2 days out, I survey the bike course. I might ride the whole course if it is a half-ironman, or 1/2 the course for a full ironman. The day before is a mini race rehearsal. That is usually a 70-80 minute ride with a few short efforts at race pace, a 25-40 minute run, and a 25-30 minute swim. The day before an Ironman often seems more grueling than race day, not because of the workouts, but because of all the details you have to take care of before racing such as prepping your bike and dropping it off, surveying the course and transitions, pre-race meetings, etc.
Happy training!
Matt
Professional triathlete Matt Sheeks boasts a 9:09 Ironman PR to his name, a time he’s looking to improve on this season as he works to fine tune his nutrition and training strategies. Sheeks is on the Tri4Him Elite Team and recently picked up a win at the USAT Long Couse Duathlon Nationals in Enumclaw, WA.
After a successful running career at the University of Portland, he had immediate success in multisport by winning the ITU Age-Group Duathlon World Championships in 2009 and the USAT Elite Duathlon National Championships in 2010. We caught up with Sheeks to find out more about how he gets prepared to race.
How did you get interested in triathlons and what was the experience like the first time you raced?
I was a runner in high school. One of the gals on the cross country team knew that I had a bike racing background and invited me to do one with her. I believe that was junior year in high school. It seemed like a natural outlet. It was an “Aussie style” triathlon where you swim, bike, and run twice each. I went into shock during the swim, as many beginner triathletes do. I remember panting heavily and having to do sidestroke just to get through the swim. It was so slow! I still got 2nd in my age group with 2 good runs and 2 good bikes. I enjoyed the bike and run, but nearly died on the swim. I suppose not a lot has changed!
As you’re preparing for an Ironman race, what does a typical week of workouts look like for you?
Ironman pros can get even a little superstitious as race day approaches, and don’t deviate from their tried and true routine very much. Personally, I like to go in “with the engine running hot.” Early in the week, I will do one tempo bike session, usually consisting of 45 minutes to 1 hour of hard riding mixed into a 3 hour ride. Midweek there is often a travel day. That day, I try to run once I get off the plane for 30-40 minutes very easy. 2 days out, I survey the bike course. I might ride the whole course if it is a half-ironman, or 1/2 the course for a full ironman. The day before is a mini race rehearsal. That is usually a 70-80 minute ride with a few short efforts at race pace, a 25-40 minute run, and a 25-30 minute swim. The day before an Ironman often seems more grueling than race day, not because of the workouts, but because of all the details you have to take care of before racing such as prepping your bike and dropping it off, surveying the course and transitions, pre-race meetings, etc.
People often refer to nutrition as the 4th discipline of triathlon. How important of a role does your nutrition play? Can bad nutrition negate good training?
Nutrition is a pretty huge factor for anything Half-Ironman and up, as far as “in-race nutrition” is concerned. If you don’t get it right, you won’t be able to perform up to your abilities. I didn’t get it right at Ironman Canada last year – my blood sugar felt like it was all over the place! If you don’t take in enough calories, you bonk. If you take in too many calories, you draw blood away from the working muscles for digestion, and you feel about as bad as if you had bonked. If you aren’t trained to take in the calories, you bonk. In the past, it seems like I was always riding a super fine line of too few/too many calories, but now that I am working more on the fat burning system, there is a lot more leeway as I am not as reliant on sugar.
What has your experience with UCAN been like so far?
The first time I tried it, I noticed how quickly it exited my stomach and I had good energy levels. It’s nice because you just feel more normal during long sessions as opposed to experiencing big swings in energy levels as a consequence of blood sugar spikes, like you get with other products. Often times when you feel “good” after taking a gel or sports drink, what you are really noticing is the difference from how bad you felt before. With UCAN your blood sugar is more stable and so you just feel good all the time.
However, the biggest difference you notice is with constant use. UCAN helps you burn more fat as a fuel source during aerobic exercise. This has complimented my early season base training really well, and I’ve noticed a big drop in heart rate at any given intensity. I’m hoping that translates into big performance gains once I get into the heavy racing season. Much thanks to you guys for developing this product and for Tri4Him for exposing me to it. I am definitely a believer.
Monday, April 29, 2013
Long Course Duathlon Nationals
Hey all! I finally picked up a win at USAT Long Course Duathlon Nationals in Enumclaw, hosted by BUDU Racing. More than just a race, it was the first real test after several months of difficult base training.
I've done this course several times before, and even though its been over a decade, I was reminded of the past and didn't want to make the same mistake twice. I used to race the Mud Mountain loop as a teenager when I was road racing, and I also raced the Mount Rainer Duathlon when I was 17. At times the weather has been unforgiving. I remember as a 14 year old, I was doing the road race as part of the Mutual of Enumclaw Stage Race and had to drop out due to hypothermia. There is one big (600 foot) climb on the 14.4 mile road loop; my dad was cheering for me about half way through the climb and I remember I just pulled off and got into the van, so cold I could hardly speak. Another time I placed 3rd on the G.C. (in the Cat 3 division) as a 16 year-old after climbing well on Mud Mountain, and that was a big result for me.
Clothing choice was going to be important and this time I got it right, but just barely. It was warmer and partly cloudy down at the race start and where the runs occured, but cold and rainy on top of the mountain. This time the course would be a 5.8 mile run down in the valley, two of the 14.4 mile loops for the ride, and a final 3.8 mile run for the long course competitors. Several athletes had to stop, put on rain jackets, or had to slow down and lost time due to the conditions rain and cold on the bike course. For me, a long sleeve base layer and liner gloves seemed to do the trick, and all I had to do was focus on my effort. The optics were exceptional in my Rudy Project Rydon sunglasses even with the rain; big improvement over my last pair.
Rusty Pruden and several other athletes had me against the ropes during the first run, and I didn't catch the leaders until 20 or so minutes into the first run. I had a small lead going into the first transition and never relinquished 1st position. This was my first race using a power meter, so I just "set it and forget it" at about 300 watts, which was really nice considering the windy, rainy, and hilly nature of the course. Getting off the bike and into T2, I realized my feet were totally frozen! I was wearing a really light (4oz) and low profile flat courtesy of Run 26, which combined with the frozen feet, made my calves feel like they were going to split in two! I let off on the last run a little bit, but still felt good about the effort.
Are you interested in stats? I am these days as I am gathering data from these early season races.
1st run - My heart rate averaged 172 for the first run (28:15); I estimate this is about my lactate threshold right now, and equated to about a 5:15 mile pace (this depends on who you trust - my footpod was off and on the fast side while the mile markers were long and on the slow side, so I am splitting the difference). Mile Splits were very even throughout the first run.
Bike - Averaged 160 bpm and 274 watts. As stated, I was shooting for 300 watts, but your average is always lower given short periods of time to slow down for downhills, corners, food, drink, etc. On the climbs I averaged more like 330 W for a 1.8 mile, 8 min, 500 foot climb.
Nutrition - I consumed 400 calories including 1 serving of Generation UCAN (110 calories), 3 energy gels (100 calories each) and 40 oz. of water on the bike. This is pretty close to the gold standard of 65 grams of carbohydrate per hour of exercise (which would have been 520 calories for a 2 hour race). I am actually surprised I consumed this much. My carb intake while exercising has gone way down due to a combination of aerobic training and the UCAN superstarch, which helps you burn fat while training/racing by keeping insulin levels stable. At Las Vegas just 2 weeks ago I consumed only 300 calories for a 2hr 50 minute race!
2nd Run - Started at 160 BPM and gradually built to 170 bpm by the end. Didn't capture pace data as I switched to a different shoe.
I've done this course several times before, and even though its been over a decade, I was reminded of the past and didn't want to make the same mistake twice. I used to race the Mud Mountain loop as a teenager when I was road racing, and I also raced the Mount Rainer Duathlon when I was 17. At times the weather has been unforgiving. I remember as a 14 year old, I was doing the road race as part of the Mutual of Enumclaw Stage Race and had to drop out due to hypothermia. There is one big (600 foot) climb on the 14.4 mile road loop; my dad was cheering for me about half way through the climb and I remember I just pulled off and got into the van, so cold I could hardly speak. Another time I placed 3rd on the G.C. (in the Cat 3 division) as a 16 year-old after climbing well on Mud Mountain, and that was a big result for me.
 |
| Mud Mountain Dam |
Rusty Pruden and several other athletes had me against the ropes during the first run, and I didn't catch the leaders until 20 or so minutes into the first run. I had a small lead going into the first transition and never relinquished 1st position. This was my first race using a power meter, so I just "set it and forget it" at about 300 watts, which was really nice considering the windy, rainy, and hilly nature of the course. Getting off the bike and into T2, I realized my feet were totally frozen! I was wearing a really light (4oz) and low profile flat courtesy of Run 26, which combined with the frozen feet, made my calves feel like they were going to split in two! I let off on the last run a little bit, but still felt good about the effort.
Are you interested in stats? I am these days as I am gathering data from these early season races.
1st run - My heart rate averaged 172 for the first run (28:15); I estimate this is about my lactate threshold right now, and equated to about a 5:15 mile pace (this depends on who you trust - my footpod was off and on the fast side while the mile markers were long and on the slow side, so I am splitting the difference). Mile Splits were very even throughout the first run.
Bike - Averaged 160 bpm and 274 watts. As stated, I was shooting for 300 watts, but your average is always lower given short periods of time to slow down for downhills, corners, food, drink, etc. On the climbs I averaged more like 330 W for a 1.8 mile, 8 min, 500 foot climb.
Nutrition - I consumed 400 calories including 1 serving of Generation UCAN (110 calories), 3 energy gels (100 calories each) and 40 oz. of water on the bike. This is pretty close to the gold standard of 65 grams of carbohydrate per hour of exercise (which would have been 520 calories for a 2 hour race). I am actually surprised I consumed this much. My carb intake while exercising has gone way down due to a combination of aerobic training and the UCAN superstarch, which helps you burn fat while training/racing by keeping insulin levels stable. At Las Vegas just 2 weeks ago I consumed only 300 calories for a 2hr 50 minute race!
2nd Run - Started at 160 BPM and gradually built to 170 bpm by the end. Didn't capture pace data as I switched to a different shoe.
Thursday, January 31, 2013
USAT Winter Nationals Heart Rate Data
This is how you race at alititude for 70 minutes. Don't go out too hard or you will blow up, then peg it at just under your lactate threshold. Your ceiling heart rate is much lower than at sea level. For example, I felt close to maxed out on portions of the run, but my heart rate would only be 165. My lactate threshold at sea level is probably in the 171-175 region.
USAT Winter Nationals Heart Rate Data
USAT Winter Nationals Heart Rate Data
Two Wheel Drift
USAT Winter Nationals
The USAT Winter Triathlon Nationals is a not-too-often
compilation of three sports: running, mountain-biking (in the snow no less),
and cross-country skate skiing. You
would be lucky to find one of these events in your state per year. I tried my luck in the 2009 Nationals event
in Bend , OR
The venue was Homestake Lodge, a beautiful cross-country
resort just outside of Butte , MT. Seattle
– about 10 hrs. My dad played race
manager and I insisted we take his Ford Explorer (now dubbed “The Exploder”
because of its various mechanical problems).
On the way, the alternator gave up the ghost. Just regular maintenance this time but still
suck-worthy to break down on your way to a race. We were very fortunate though, rolling right
into Ritzville , WA NAPA
autoparts store right before the battery was totally drained. They had the alternator in stock, and a
mechanic 3 blocks down had it installed for us in just about an hour. There certainly could not have been a better
place to break down! You may call it coincidence;
I call it God’s Providence (providence
is how God executes His sovereign plan through the ordinary affairs of humans
and nature). Anyhow, we were back on the
road in no time!
Fast forward to the race.
It had snowed the night before, which made the snow much softer and
looser than in my trial runs the day before.
My run went well; I let others go out too hard and gradually reeled them
back in as is my usual tactic. I tried
to get my feet off the ground as quickly as possible so as not to sink into the
snow too much, which was pretty efficient.
I gradually bit into Chris Ganter’s lead, and caught him as we entered
T1. Chris and I headed out onto the bike
and were talking to each other that we should try to hold off the
uber-mountain-bikers for as long as possible.
It was quite loose and slippery on the new snow, and Chris and I had to
get off and run on many of the uphill sections, sections that I easily rode the
day before. Mountain-Biking phenom
Landon Beckner was somehow getting traction and breezed by us easily. I fared the worst and lost about 2 minute to
Landon and 1 minute to Chris over the entire bike course. It’s very difficult to ride in the snow, you
know. Definitely lots of controlled
drifting in the corners.
You head up a couple switchbacks going into T2, and I looked
back to see if anyone was coming up behind me.
I thought I was in the clear, but took one last glance and caught Adam
Wirth in the corner of my eye, maybe 45 sec-1min back. Knowing that Adam is no slouch on skate skis,
I new I had my work cut out for me to maintain 3rd place.
Somehow I caught Ganter in transition and ripped by him and
into second place as the ski began. I
stayed in the pain cave the entire time, knowing Chris, Adam, and a slew of
other good athletes (such as Matt Seeley) would be right behind me. The 6000 feet of elevation made the skiing
extremely tough, especially on a hilly, twisty, and sometimes technical
course. Somehow I held off Adam and the
rest of the lot, finishing in 1:07:38 . Landon put another 3 min into me for the win! Ouch.
Friday, October 19, 2012
The Way She Goes
Ironman Canada
There are many positives to note here, even though it was a “B”
quality race on my part. I still came in
with a 6th place, had an Ironman PR of 9:09 ,
took home a little cash, and enjoyed an amazing time in Penticton . I think this course deserves a little more
respect, which I will certainly show it if I return next year for Challenge Canada ,
as the race will continue but under the race organization Family Challenge
instead of Ironman.
 |
| More concerned with finding a relevant bathroom than posing! |
 |
| Race support...wait, what does that say?! |
 |
| I was about to cry the first time up this hill |
 |
| The second time I was out for blood! |
 |
| Booya! |
Frisky in Leadman – Sep 22nd
Leadman is an odd dist ance
– 5km swim, 137 mile bike, finishing wit h a
half-marat hon.
I really liked t he low-key nat ure
of t his event ,
even while it had some qualit y
competition. The locat ion
is amazingly beaut iful, probably t he
best t riat hlon
scenery I have experienced so far; t he alpine
lake is super clear, t he bike has very low t raffic,
good roads, and mount ain views.
Woodinville Bicycle helped me get some last minute equipment taken care of (they have bailed me out more times than I can count!), and I was on my way to Bend, conveniently camping at the race venue, Cultus Lake.
This could have been my best race of t he season. I went 1:02 for t he supposed 5km swim (obviously short ), 6:05 for t he 137 mile bike, which included 2 t imes up Mount Bachelor, and 1:25 for t he very difficult Half-Marat hon (did I ment ion it was aft er a 137 mile ride?). I hit t he fast est run split of t he day, out pacing Rappst ar by 1:15 and t he rest of t he pro field by 5-6 minut es. Trying t o chase down Karl Bordine in 5t h gave me some ext ra mot ivat ion! I t hink I blasted a 5 minut e mile at t he end t o cat ch Oli Piggin at t he 12.9 mile mark, but was st ill 2 minut es off of t he last "money spot" in t he end. Overall a very consist ent day for 6t h overall! I was really encouraged t o see my bike split up wit h some really good cyclist s; consist ency was t he key as I paced myself very evenly.
 |
| Having a good ride - on my 2nd time up Mount Bachelor |
 |
| with Matt Russell |
 |
| Thomas Gerlach coming home in 3rd |
 |
| Much faster overall time than I expected! |
 |
| The Rappstar himself |
Pain in t he
Poconos – September 29
Following Leadman, I knew I had one more good race in t he
t ank of t he
season. At
t he same t ime,
I really didn’t want
t o ext end my
season unt il November like last
year! A door opened up for me t o
do 70.3 Pocono Mount ains
in Pennsylvania and I took it. Besides, at the end of the season it is a
good time to take a couple risks and see how your body reacts.
Once in PA, I thought maybe I had been a little
overoptimistic. Friday morning my heart
rate was around 60, up from the usual 42.
Obviously, I had not recovered from Leadman! Ooops!
Still, I managed a PR (4:08:40 )
and a top-ten placing. The swim went
really well, 26:00 for 1.2 miles, which was theoretically a 2.5 minute swim PR, but probably was short. I was passing people the entire
time, jumping up from one group to the next.
The bike was net downhill which contributed to the fast average
speeds. I rode consistently but lacked
the fire and tenacity that I have when riding fresh, which showed on the bumpy
and hilly sections approaching Stroudsburg.
The run really showed the lack of recovery; the course was a lot harder
than I expected and I couldn't push myself very hard. I think I felt good for about 10 minutes
during the bike and 5 minutes during the run; kind of like how you feel the day
after a long bike-run combo. Still, I
was happy to close out the season with a PR, especially with only 1 week recovery following Leadman (which was an 8.5 hour race).
Perhaps more importantly, this race had me thinking differently about
2013 as I was in striking distance of the lead group on the bike. Is it possible that if I work on my swim over the winter that I will be in the lead pack in 2013?
The best part of this race was getting to hang with my friends
from the Great White North, namely the Ottawa
crew (Ryan Cain, Ryan Grant, and Jamie Stephenson) and Tennille Hoogland. Hoogland had a decisive victory in the women’s
race – I am so proud of her improvement
this year!
As an added bonus, I scored some much needed KPR points for next year. But, did I get 10th or 9th? I will let you decide that. I was passed by a guy during the latter
portion of the run who didn’t serve a time penalty, but I did not see that he
got Dq’d for that.
What a Cluster
We did it! A phrase Andrew Fast and I coined has finally become the name of a nation-wide flavor of ice cream. I knew it was only a matter of time with the vast quantities of ice cream I consume! “What a Cluster” is not only delicious, but accurately describes my racing exploits and those of my friend and training partner Andrew “the water buffalo” Fast.
So, who in their right mind would cluster 3 Half-Ironmans within 1 month of each other? Well, crazy people like Matt Russell or ThomasGerlach certainly would, but for a conservative racer like myself, it was a big jump from the normal race spacing (usually 1x/month).
WA State 40k Champs
And a "cluster" it was. The preview was the WA State 40k TT champs in
High hopes for the
If I've learned one thing from pro-marathoner Mike Sayenko (aside from how to do a proper Borat impression), it's that when you're hot, you race. I knew I was in good shape, but had failed in the last two attempts to show it. Fortunately, I had already created a back up plan.
Tremblant 70.3 – June 24
Ironman was hosting an inaugural Half-Ironman in
In
July 8 – Rev 3
Rev 3 was the biggest confidence builder of the 3 races. I spent a few days before the race in
Things went off the rails a bit on our way from
Race Day. I was hoping for a wetsuit legal swim, but it was not to be. I came out and the clock read 36 minutes and I thought, “this is gonna be one LONG day.” But, I unleased a super solid bike-run combo, averaged 23.7 on a ridiculously hilly bike course, and unleased a
If you take the bike-run splits only, I was 6th. That built my confidence based on who I was up against – Cunningham, Thomas, Rapp, etc. I think I lost some of the feel for the water with my lack of swimming while in
Now I can’t adequately tell the story of these several clusters without mentioning Andrew’s exploits, as he was busy with a cluster of his own. Andrew was ready to pop a good one, but flatted out of the Victoria Half-Iron with a nasty sidewall gash on the rear tire. He also had a flat the day before on the front, but frantically found a replacement before race day. Bad luck with tires lately! I did hear tale that Andrew was able to stay with Andy Pott’s parents out in
Andrew really had a
Thursday, May 31, 2012
St. George and the Strangest Race
I call t his race t he
st rangest
race because I always considered myself down, out ,
and nearly dead for t he majorit y
of t he race.
Only in maybe t he last
half of t he marat hon
did I t hink anyt hing
good would come of t his endeavor. It
was just so funky, windy, t reacherous,
hot , scary, and crazy, that it was easy to get
negative. I don’t t hink
anyone t hat
raced really felt good or in cont rol
for the vast majority of the race.
Apparently M-Dot has decided t o
change t his race t o
a Half-Ironman next year. Given t hat
it is considered t oo
difficult and t oo
early in t he season (for a full dist ance
race), t hat t he
at t endance
has suffered over t he last
couple years. Well, I t hink
t he 2012 edit ion
really put t he
nail in t he coffin on t hat
one! One nice part
is t hat since
t he marat hon
course was changed from t he previous year, and
will never be run again in t he fut ure,
I am t he proud owner of a run course record t hat
can never be broken!
Pat “Nope not enough”
Sheeks, my coach and soigneur, roadt ripped
down wit h me t o
St . George.
We felt good about
our journey, my preparat ion was very solid
coming int o it ,
I had my race st rat egy
mapped out , and we t hought
it might even
cool down a bit on race morning. We also had an amazing homestay family to
show us the ropes in St. George and treated us like royalty.
But little did we know what
await ed us on race morning…
This news article from the Salt Lake Tribune gives a pretty
good description of the days events: http://www.sltrib.com/sltrib/sports/54055727-77/race-didn-george-athletes.html.csp
My Own Stats:
Swim - 1:04 (10th
elite)
- Even with the nasty chop, this was still my fastest IM swim by about 10 mins. Apparently I have a nasty chop stroke! I tossed my race strategy about 20 minutes into the race and went into “just don’t die” mode. Even though I am not afraid to die, I figured I would save it for another day if possible.
Bike - 5:48 (9th
Elite)
- It was super duper windy, with 20 mile stretches at 8-12 miles/hour. This was the windiest ride I have ever been on, much less raced in. My IT band got sore just from trying to stabilize the bike! My time was so slow, I assumed incorrectly that there was no way I could eek out a good placing.
Run - 2:55 (1st elite, results incorrectly
have me at 5th).
- Thinking I was down and out, I asked my brother how far back I was while leaving transition, wondering if I should even start the run. Oh, only 50 minutes; No Big Deal! I only realized how much ground I made up by about the 15 mile mark, and proceeded to take some names. Coming into the finish chute with a lead bike by my side, high-fiving spectators was one of the most exhilarating experiences of my life. Apparently I accidentally denied my brother a high-five though!
I’ve had some amazing support leading up to this race,
mostly from local sponsors such as Sports Reaction Center ,
Elite Sports and Spine, Run 26 and Woodinville Bicycle. I am super blessed to have these guys 100%
behind me. As an example, I stepped on a
rock while on a training run in Klamath Falls ,
which inflamed my foot pretty badly. A
last minute dual-threat treatment from Sports Reaction and Elite Sports and
Spine totally extinguished the pain and got me through the marathon. Thanks guys!!!
Matt
Pre-race, looking sleepy but really I am jacked to get started!
Fastest run split of the day
Never been happier to have a race be over!
In the money
Eventual winner and outstanding guy Ben Hoffman
The Dynamic Duo - Matt with Patrick "nope not enough" Sheeks, the ultimate manager.
Matt: "Hey Pat, I put in 5 hours of training today. Is that enough? I was kind of thinking I still have enough energy for a shake-out jog."
Pat: "Nope not enough."
Name
|
Country
|
Swim
|
Bike
|
Run
|
Finish
|
Div. Rank
|
Overall Rank
|
1
|
1
|
||||||
DEU
|
2
|
2
|
|||||
BEL
|
3
|
3
|
|||||
4
|
4
|
||||||
5
|
5
|
||||||
AUT
|
6
|
9
|
Subscribe to:
Posts (Atom)