My first MTB event - race report part 1

 

On November 15th, Karel asked me if I wanted to ride his old mountain bike on the trails behind Furman University. After seeing how much fun Karel was having on his mountain bike, I thought it would be fun to try. 

For my first ride, we ventured a few miles down the road. Karel taught me the basics of riding a mountain bike on very easy trails. There were no obstacles to overcome but instead, I learned how to move my weight, adjust the gears and go over curbs. It was a very fun and enlightening session. 

A little over a month later (December 24th), I went for my first official mountain bike ride at Dupont State Forest. This ride was much more technical with rocks, roots, gravel, water crossings, climbs and descends. Karel took his time explaining line choices and helping me build my confidence going over more technical obstacles. We would stop and discuss the more challenging sections and although I would try, there were many obstacles that I could not get over. As the ride continued, I could feel myself getting tired from this new activity. Karel was impressed with what I was able to do (although I felt like I complete beginner) and he felt like I was ready for a more technical course - Pleasant Ridge. 

The Pleasant Ridge trail system is only 20-minutes away and one of Karel's favorite "local" places to mountain bike. With several loops within the main loop (~5.8 miles) to choose from, Karel once again took his time with me as we practiced going over tree limbs, roots and rocks as well as body positioning on turns, descends and climbs. I picked up a lot of new skills really quickly It really helped having Karel show me what to do and talk me through the steps. After my second ride, I mentioned to Karel that I would like to do an event on Feb 26th - 6-hours on the ridge. It was a local, small event and it would be on a course that I could practice on. Karel was excited for us to do our first mountain bike event together but we both knew I had a lot of work to do to prepare for this event.

For the next seven weeks (along with swimming, running, trainer riding and road biking), I went to Pleasant Ridge at least once a week to practice. With each time, I got a little better. Sometimes I would fall, struggle and get frustrated but sometimes I would succeed. When I did succeed, I would cheer out loud and say "Yes! I did it!" After several rides, I was able to confidently do the Sassy's Pass loop as well as the short and long loop (in both directions). When I returned back to Dupont two weeks before the event, I found myself with a lot more confidence to try harder obstacles. 

At night before bed, I would watch videos of mountain bike skills and watch races/events. When I had a little free time, I would even practice skills (like unclipping and clipping in with either foot) outside our house. 

Knowing that the race course would include a section of the trail that I had never been on before, eleven days out from the event, Karel felt like I was ready to try the JFA upper loop - I called this the "black diamond" loop as it had a lot of technical rock features which required good speed, body position, line choice and confidence. For this ride, I struggled on every feature but one. I felt like a failure. I almost passed on riding the next day but I knew I had to go back and conquer my fears. I spent four hours on the course and made sure to master as many obstacles as I could. There was one that I continued to struggle with until my last loop when I successfully got over rock after rock after rock. There was one root section on a hill that I could not get over as I just couldn't get the right speed and strength after two previous rocks. Karel told me not to get upset when I can't clear an obstacle as there are times when the best riders in the world have to unclip.

On the week of the event (Tuesday), we did a recon of the course and I didn't make it over any obstacle on the upper loop. I don't know if it was fear, fatigue or a combination of both but I did not ride well that evening. We went back on Friday for one last recon and I succeed without any falls (and only one unclipping for the root section). It was a great confidence builder going into the event. 

It was fun going through the motions and emotions of "race week" as it's been a while since I've raced. With the triathlon race season kicking off in a few months, it was helpful to practice race week workouts, pre-race nutrition/hydration and preparing gear, equipment and sport nutrition. It doesn't matter how many times I pack for a race, it always feels overwhelming. 

Although I have great endurance from long distance racing, my skills are a work in progress. But I am willing to learn and I am having fun - even when I make mistakes. 
The reason why I wanted to write part I of this race report is to help others who may be in a similar situation as myself. 

When you do something for the first time or if you are new to a sport, there will be things that you struggle with. Although this is a normal part of developing, it's very easy to become frustrated after making mistakes. When you can't handle your frustration (or anger), there is a good chance that you will quit. If you see yourself as a failure, it's difficult to have fun. 

I selected 6-hours on the Ridge as my first mountain bike event for a few reasons: 
-I could practice on the course - it was familiar to me. 
-It was time-based and not mileage based. 
-It was a loop course so I could stop/rest at anytime. 
-It was local, which minimized stress/planning/travel. 
-It was a small event. 

In learning how to mountain bike, I've had to really work on my self-talk. It's so easy to be hard on myself but an important skill is to learn to move on and not dwell on the past. When you have high expectations or you desire perfection, the risk of getting frustrated, disappointed and upset increases. This rigid thinking sets you up for failure because there's no way that you can predict what will happen on race day. 

Frustration is not as bad as it seems. It can actually be a great motivator to get over (literally) the obstacle that is blocking your path. But if your frustration causes a negative emotional spiral, this can morph into anger - which affects your ability to make good decisions. 

I'm proud of myself for finishing my first MTB event and not giving up. This journey has not been easy but it's been also been extremely rewarding, eye-opening and motivating to feel like a beginner again. 

2021 Xterra USA Championship Race Recap (Karel)

 

A few weeks ago we heard from Xterra that the triathlon would be turned into a duathlon (2.5-mile trail run/19-mile MTB/5.5-mile trail run). Although Karel was a little bummed that he was not participating in the swim-bike-run format, one needs a flexible mindset when approaching an off-road race. With this being his second ever off-road triathlon (and first triathlon at altitude), he was looking forward to the unknown challenge and welcomed whatever the day would bring. No race is ever the same with Xterra and that makes each race exciting.

After pre-riding the bike and run course on Wednesday, Thursday and Friday, he knew it was going to be an incredibly tough day of racing. Excited for the adventure ahead and the opportunity to be competitive, Karel didn't have any nerves going into the race as he views Xterra racing as "playtime" on his bike and loves the chill vibe on race day. 

We arrived to the race venue at Snow Basin around 7:30am and it was a cold start to the morning in the low 50's. The race started at 9am with the professional wave and then a few minutes later, Karel's wave went off to start the first run. Immediately with an uphill start to the race, he was breathing hard right from the start. The climb continued for a mile and Karel averaged 9:03 min/mile. The next 1.6 miles were mostly downhill and he averaged ~6:11 min/mile. But with the altitude (race started at ~6400 feet) Karel never had a chance to lower his heart rate, even on the downhill. Over the entire 2.66 miles, he covered ~600 feet elevation, which included running on gravel and over rocks. 

Once he got into the transition, he was near the front of his age group. His transition was a bit slow so that is an area he will continue to work on. He put on his hydration pack and shoes and then he was off to ride. 

The 18.1 mile mountain bike ride was primarily off-road with just a very short section on the paved road. Over the 18 miles, the course was broken into two main sections. The first went up to Sardine Peak and then a loop by Wheeler Creek. The bike course had ~2900 feet of elevation gain and it took him 1:39 to complete (average speed 10.9mph). The nearly 4 mile climb to start the bike took almost 28 minutes. But once he got at the top, it became very rocky and technical with a lot of switch backs. The course continued on and with a little more climbing and descending, Karel had to stay mentally engaged to navigate on this technical course. He had one minor fall where his wheel slipped but nothing serious. There were several crashes which is normal at these Xterra races. It was really inspiring to see all different levels of athletes out on the course. I walked 1.5 miles out on the course to see Karel on the bike course and then walked back to the venue and headed up the hill to see him on the run.

After the bike, it was back up the hill again to start the 5.5 mile run. Karel was able to run for most of the first climb but eventually started walking (for ~75 seconds) as he was not gaining much ground running (and expending too much energy with the altitude and fatigue). The second run was longer but just a bit more elevation (~700 feet). After the first 1 mile climb, he had a bit of a downhill - although it was not really downhill and very rocky. Karel even had a slight fall on one of the rocky sections (he was thankful he had on his cycling gloves). Around 1.75 miles in, it was time for an even longer climbing section of 1.87 miles. This section took him just under 17 minutes (8:56 min/mile). Finally the descend for 1.65 miles (6:49 min/mile). It started to get really warm out so Karel was thankful he had his flask of Skratch with him for the run (in his kit pocket) and that he had his camelback with NBS Carbo-hydration for the bike. He got thirsty on the first run but there were only aid stations on the 2nd run. I was able to tell Karel his results as I was tracking him throughout the race and although he wasn't going to take first, he was in a strong fight for top 10 overall amateur (and 2nd in his age group). It took him 43:50 (8:11 min/mile) to complete the run and he had a nice sprint to finish the day (this time isn't exact as Karel didn't start his watch until he was up the climb so it didn't capture all of the 5.5 miles).

The total distance isn't correct. 

RESULTS HERE.

Between the altitude, course, terrain and competition, Karel was pretty beat up after the race (and even on Sunday while spectating me during my 21-k trial run). He was mentally and physically exhausted from the event, especially after just racing the 70.3 in St. George a week prior. But he had so much fun and just loves the atmosphere at these races. Plus, we met several new friends! 

Here's a video I put together of his race. Enjoy! 

Xterra Oak Mountain Off-Road Triathlon Race Recap (Karel)

 

On Friday morning, Karel drove from our hotel to the race venue at Oak Mountain state park (~5 miles away) for his pre-race workout while I stayed at our hotel (Homewood Suites) to do a run (and to not be gone too long from Campy). Around 9am, Karel did a ~1000 yard open water swim followed by a ~1 hour mountain bike followed by a 2 mile run. He said the trails were pretty quiet and he really enjoyed being out in nature. He did just enough movement to move some blood and test out the new gear. Karel was having so much fun on his mountain bike that if it wasn't for the race, I'm pretty sure he would have spent all morning out on the trails. As for my run, I ran around our hotel area (which was very beautiful) on the hilly roads for ~50 minutes and included 5 x 20 sec strides at the end. 

As for the rest of the day, we worked for a bit in our hotel room and then went back to Oak Mountain State Park around 3pm so that Karel could get his race packet and for me to register for the 20K trail run on Sunday. The overall race vibe was pretty laid back and was a refreshing change from the 2000+ participants at an Ironman branded triathlon event. We met new people and saw a few familiar faces. 

I was craving an open water swim in the beautiful lake and with the buoys set up for the race, I swam the 1500 yard race course (~21 minutes) that Karel would do for his race on Saturday. The water was the perfect temperature in the low 70's (wetsuit legal) and I loved being in the murky waters surrounded by nature. After my swim we made a quick stop at Publix so that Karel could pick up some chicken to go along with the rice that we brought from home and then we headed back to our hotel. We had a nice kitchen in our hotel room which made it easy to prep food. 

As for the rest of the evening, we got a bit more work done and then we were in bed around 8pm. 

Race Day

The alarm went off at 5:45am, which again, was a wonderful change from the typical 4am wake-up before an Ironman distance triathlon. With the race not starting until 8:25pm for Karel (Full distance of 1.5km swim / 33km mountain bike / 10km trail run), it was nice not to feel rushed in the morning. We left the hotel around 6:45am and arrived to the race venue around 7am. Karel did a short jog before an open water swim warm-up and as we neared 8am, it was getting closer to the race start. 

As a first-timer, this was the first time that Karel set up his transition area for an off-road triathlon. He did a few looks around to see what other people were doing. Karel was not nervous but instead, super excited. 

He kept telling me how excited he was that he gets to ride his mountain bike and run on trails for a race. It was refreshing to hear the excitement coming from Karel as I knew this change of scenery would be so good for him - mentally and physically. The athletes were so nice and welcoming and Campy even got a few butt rubs from athletes. Although Campy can get rather feisty and protective, he was very chill and calm (likely due to being a bit tired from all of the adventures). Still at 13.5 years old, Campy is staying strong and lives for his adventures with us. It was great to see our athletes Eedee and Josh at the race venue and to see a few more familiar faces. 

After the shorter distances went off, it was time for the professional field of men and women, and then it was time for Karel's race start. Xterra did a great job keeping athletes staff and following CDC guidelines. This was the first race back in the US after COVID so the race staff was really happy to be back and to welcome the athletes back. There's something about these smaller races that make athletes feel so welcomed and cared about.

1.5K Swim - 21:10 (1:25 min/100meters)

Karel was a little worried about how the trail situation would be with slower/faster riders and having to pass or be passed so he lined up near the front of the swim. Karel was able to settle into his race rhythm pretty quickly and felt really good in the water. With just three turn buoys, it was easy to keep that rhythm throughout. Karel got a little bothered as another athlete was swimming right next to Karel and kept running into him. After several minutes of this, Karel made a surge to get away and to get back to swimming in clean water without disturbances. The air temperature was perfect - cloudy and in the 60's. 

T1 - 1:38

After exiting the water, Karel ran into the transition area and to his bike (racks were first come first serve and not assigned by bib number. This transition was a bit new to him with his camelback, mountain bike shoes and cycling gloves. He opted not to wear the cycling gloves but put on his hydration back, shoes, helmet and sunglasses and then made his way out of the transition area. He buckled in his camelback as he was riding as the first few minutes were on the paved road before getting on the trails. He felt like his transition was a bit slow so he will practice it to get it a bit smoother.

33K Bike - 1:38.43 (12.03mph)

Karel had a blast. He was able to shake off the swim pretty quickly and get into his element of having fun off road on two wheels. Karel is loving his new Specialized full suspension mountain bike (which he picked up on Thursday at Bob's Bikes in Alabama) and he really enjoyed not having to be in the aerobars (and "only" riding for a little over 90 minutes). The course was technical and included some water crossings, climbing and descending. There was a very rocky section that Karel pre-rode on Friday but opted to get off his bike on race day and run down the rocks instead of riding just to be sure he didn't make any silly mistakes. Karel's worry was being too aggressive on the mountain bike (aka having too much fun) but after not really riding a mountain bike in almost a year, he minimized the risks as he wants to practice a bit more to get the feel of choosing the right line and better handling his bike on the sketchy sections. The course was really well marked and the volunteers were great. Karel never looked at his computer but just stayed hyper focused on the terrain. He was really happy that he had the camelback as it made it much easier to stay hydrated and fueled. He did have one gentle fall as he was trying to pass two riders and asked to pass a few times but they wouldn't move over for Karel to pass. So Karel tried to squeeze by but he slide and fell. He was finally able to get by. Karel was by himself for a while and then got passed by another rider who finished just in front of him at the finish line. Karel actually liked having the guy in front of him on the bike as he could watch the lines that the guy took on the bike. Some guys were riding super hard and Karel was very impressed with the competition ahead of him. After dismounting the bike, Karel was wondering what his legs would feel like for the run. With so much torquing on the mountain bike, his entire body was tired as he ran in the transition area. 

T2 - 1:26
The bike to run transition was a bit quicker and Karel put on his new ON trail shoes (and socks), grabbed his flask of his sport drink and stuck it in his kit pocket and put on his hat and he was out. As he made his way out of the transition area and then on to the pavement, he instantly felt his quads. He said he never feels his quads when he runs but this was an entirely different run-off-the-bike feeling. With no specific training for this event, Karel was just learning as he went along. 

10K Run - 48:46 (8:08 min/mile)

The run course had a bit of everything. There were some short steep climbs but overall it was rolling. There were some technical sections with rocks, trees to jump over and wooden bridges but for the most part, it wasn't rooty. Karel was focused on the ground under him but his legs were aching from the bike and his entire body was sore and tired. He totally underestimated the difficulty of running after mountain biking but he also had fun experiencing something new. Normally the run is where he is able to run down the competition ahead of him but this time around, he was just trying to not get passed. Some of the guys ahead of him were running really fast and again, he was in awe of the fitness and skills of the other competitors. The run course had about 600 feet elevation gain (the bike course had about 1500 feet) and it went by really fast. Aside from the first few minutes of running on the pavement and the last few minutes of the pavement, the entire run was off-road, tucked under the trees and one exposed section by the lake. 

As Karel made his way to the last off-road section before the finish line, he was relieved that he was about to finish his first off-road triathlon - but more surprised with how much fun he had during the race. He had no idea of his finishing place or time so he was shocked to hear that he won his age group and was 5th overall amateur male. Total time - 2:51.41. Full results here.

With no expectations or pressure, Karel found himself in his element - being competitive and having fun. This was a welcomed change from the road as he is normally in a world of hurt during a long distance triathlon but this was a different type of hurt. It was such a joyful way to be competitive and there's something special about racing in nature (and loving what you are doing in the moment). 

With his first place age group finish, Karel qualified for the 2021 Xterra World Championship in Maui, Hawaii in December!

Here's a recap video of the event:        

 After receiving his awards, we made our way back to the hotel (with an exhausted Karel and an even more exhausted Campy), a quick stop at Arby's for Curly fries and a Rueben Sandwhich for Karel and then to watch the Giro. It was then time for me to recover from the morning and gear up for my first trail run on Sunday.

My race report coming soon....

Hello from Alabama!

We made our way down South to Alabama on Thursday. It was a long 5.5 hour drive (thanks ATL traffic) but thankfully we gained an hour and had an exciting pit stop to look forward to. We left around 10am and arrive around 3pm local time. 

A bit of a backstory. 

About two weeks ago (just a few days before Karel raced the Peachtree International triathlon) I had mentioned to Karel about Xterra Oak Mountain after hearing about the effect on That Triathlon Life (from Eric Lagerstrom). I've always wanted Karel to do an Xterra event because 1) they take place in really beautiful places 2) I think he'd really have fun. Karel was interested in the idea and after sleeping on it, he became more and more excited about trying something new. Karel loves off-road biking but his mountain bike is a little over 10 years old and a bit too small for him - causing back pain on top of his already underlying back issues. Knowing that he was due for a new mountain bike, he started searching around. He checked the local shops and online and due to the pandemic, the options were slim (good for the bike shops, not ideal for those in need of a new bike). After spending several hours searching around for a mountain bike that met his criteria, he found a bike in Alabama - just 20 minutes from where we were staying for the Xterra event. Karel called Bob's Bikes and after a quick convo, he purchased the bike - A Specialized epic expert full suspension xc. For the next 48 hours, Karel could not stop talking about the bike. He was so excited and I could tell that this Xterra event was going to be so good for Karel. Like most of us, we have struggled without racing and while the return of triathlon racing is here, the past 12+ months have allowed us to explore new adventures. I've always thought that Karel would do great at Xterra racing because of his bike skills (and have a lot of fun) but it just never worked out for him to do an event. With this event being so close and now having an updated bike (new technology) and a bike that fits him, he's really excited to try something new and to be a beginner again. 

The staff at Bob's bikes was extremely helpful and nice. Nick helped out Karel and set up the bike exactly how Karel asked (this way Karel could ride the bike, race ready - which was probably a good thing since he didn't bring his old mountain bike :) 

After we finished at the bike shop, we made a quick stop next door for a cookie fix (literally, the name of the store is Cookie Fix) and then we made our way to our hotel - Homewood suites. 

After checking in and unloading the car, we made our way to Oak Mountain State Park so that Karel could test out his new bike on the course. The park was absolutely stunning and it felt perfect to be in nature after a long car ride. Although Campy is getting older, he still loves his road trips - he just sleeps a lot more than he used to. He's always had an adventurous spirit and loves checking out new places with us. I hope we can continue to make more memories with our 13.5 year old pup. 

Karel had a blast during his ride and if it wasn't for the race, he said he would have kept riding for hours. Once we returned back to our hotel (~5 miles away), it was time for dinner. Although we have a nice kitchen in our hotel room, we used Grub Hub for dinner so that we didn't have to spend extra time prepping dinner after a long car ride. We ordered Chipotle (we both got a Sofritas bowl) and had it delivered at 6:30pm so that we could pick it up at the front desk when we arrived back to the hotel. 

We then worked for a little bit before it was time for bed. 
Not only am I excited for Karel to race in his first Xterra off-road triathlon but I'll be doing my first trail race on Sunday - a 20K! 

If you'd like to learn more about the Xterra Oak Mountain event, you can click HERE. You can also follow on social media (there's a pretty elite pro field here!).

I'm racing my first off-road triathlon—how do I fuel?

Picture Source

In the August 2017 "off-road" issue of Triathlete Magazine, I wrote an article on how to fuel for an off-road triathlon. This was an exciting article to write as I often imagine what it would be like to participate in a triathlon that occurred off-road. Oh the thrill to ride and run through nature! Although my cycling and running skills are not yet ready to trade the pavement for the dirt, I saw this as a great opportunity to educate triathletes on some of the nutritional differences between off-road and road triathlon racing.

Note: In the print issue Pg 55, there were some formating issues with the staff at Triathlete Magazine that affected my article (in the 2nd column - the print words are not my words) so I wanted to take the opportunity to share my entire article with you. Sometimes these things happen in print so it's no fault to the dedicated staff at Triathlete Magazine. 

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Rock hopping, puddle dodging, log jumping, white-knuckle descending. Unlike your typical triathlon experience, an off-road triathlon provides the perfect environment for the triathlete who lives an adventurous lifestyle, with a strong love for nature. 

Racing off-road brings a variety of challenges, specific to the unique terrain variations at each venue. The unpredictability of race day can be intimidating, especially if your skills are still a work in progress. But ask any Xterra athlete and he/she will tell you that the thrill and accomplishment of off-road racing, alongside the easygoing atmosphere, will keep you craving for more.

If you are ready to trade the pavement for the trails, here are three nutritional differences to remind you that off-road racing is no ordinary triathlon.

Road triathlon – Fuel/hydrate on a schedule.
Off-road triathlon – Fuel/hydrate when you can.
While your body will perform at its best if you aim to meet your hourly carbohydrate (30-60g), electrolyte (400-1000mg) and fluid needs (20-28 ounce), don’t rely on sticking to a schedule. Off-road bike/run courses are difficult, requiring great skill and focus as you manage the terrain. When you get a chance to fuel/hydrate, take it! Although liquid calories are recommended, as they provide a one-stop-shop for meeting energy needs, stuff your pockets with extra gels, chews and bars for those “just in case” scenarios.

Road triathlon – Rely on the aid stations.
Off-road triathlon – Bring your nutrition with you.
Practice fueling/hydrating during training with your preferred sport nutrition products. You need experience drinking (and possibly eating) while dodging rocks and roots. Unlike smooth asphalt, off-road racing is anything but smooth. A hydration pack on the bike and hydration belt on the run will make fueling/hydrating an uncomplicated task as you navigate the terrain with little aid station support.

Road triathlon – Push your limits
Off-road triathlon – Be conservative
On the trails, your off-road adventure will take significantly longer than the same completed distance on controlled terrain. Thus, your intensity and nutrition will play a big part in your ability to manage the obstacles you overcome on race day. Knowing that no amount of nutrition can help you race like a pro, pacing is critical to your racing success. Because the course dictates your effort and energy expenditure, be sure to preview the course ahead of time. Instead of setting a goal/time pace, focus on small segments of the course that you can execute to the best of your ability.

The technical demands of the trails make it challenging to meet energy needs. But this doesn’t mean that nutrition should be an after-thought. Consider off-road racing a constant work in progress. With continued skill and physical development, you’ll become more prepared for the unpredictable “fun” moments of racing off-road.