Muskoka 70.3 Race Report

Well the pain has almost left my legs so I figured it was time to write my race report for Muskoka 70.3. Muskoka wasn't originally on my schedule, with the long hard bike ride it doesn't suit my strengths, but with some bad luck before Steelhead it was the option that made the most sense.

Pre-Race

A couple weeks before the race I came down with a nasty stomach bug that put me on the couch leading to the race. Even the Thursday before Muskoka I had to cut a run short and spent more time in the bushes then running. Lets just say at the pro meeting when they said there would only be port-a-potties every 2k I was a little nervous. Also, I wasn't sure where this break had left my fitness, and long course racing is about being as mentally prepared as physically.

Friday afternoon I made my way up to Muskoka with my mom and dad. Saturday involved a short bike ride on the first part of the course, registration, pre race meeting and all that fun stuff. Ang was supposed to race in Wasaga Beach Saturday, and she was able to make the trip up to Muskoka Saturday night. My support team was all there to cheer me on.

Race Morning

Come race morning I woke up, prepared my usual rice cakes and bananas, and went about packing up my race stuff. I decided to leave my bike racked over night so come race morning all I had to do was pump up tires, set up my shoes, and calibrate my power meter. After a quick run it was time to get my wetsuit on and hit the lake. I really thought I had a good shot at top 5 and my first pay check, but I knew it was going to be a tough race.

The Swim

With a small pro field and large start line we all had lots of room on the start line. Usually I'm aggressive on the line and try to hang on to the front as long as possible. Confidence was a little bit on the low side coming off very little swimming so my plan was to try and jump onto Cody's feet and hang on. I was feeling pretty chill, on what I thought were Cody's feet, but unfortunately it was someone else. By the time I realized the lead group was gone. I finished the rest of the swimming cursing myself for this mistake. Good news is the swim felt really easy so I was ready to make up for it on the bike (mistake #1 never try to make up for something just move on). I believe I was 6th out of the water with 2 other Canadians right with me. My 2XU wetsuit and Vorgee goggles did exactly what I want from them. When you have peace of mind in your gear thats one less thing to stress about.

The Bike

After the tough run up to transition it was on to the bike. I was feeling good, but I knew I had some work to do. The first 10k was spent exchanging pulls with fellow Ontario athlete Ed Cyr, and we were caught by Kyle Pawlaczyk around 15k just as we were getting onto the highway. When he went around me Ed came up quickly right after. I settled in at the 12m, and I was to get pulled for a bit on the more open highway roads. A gap started to open between Kyle and Ed, and I had to make a decision at this loin: to I try to ride with Kyle or do I just stay back. I was riding within my power and feeling good so I decided to try and go. I hesitated a little bit to long though and by the time I got around Ed the gap to Kyle was to large to close. However, this surge put me within I sight of 4th place. I didn't know at this point what place I was in, but the racer inside of me took over. I knew we had gained on 4th during the first 15-20k so I kept pushing on hoping to catch him. At this point my power just started to increase. With the exception of Welland where I only did the swim and bike, my best bike split was at Syracuse this year where my ap was 197, np 207, and best 20 min was 225 well at Muskoka thing might have been a little bit higher. Ap was 214, np 220, and best 20 min was 229 (this was mistake number 2 coupled with a max of 448w whoops). I moved into 5th place at around 65k, but this was short lived. Once I caught Tom Eckelburg he counter attacked on a longer climb, and I had nothing left to go with him. This was when I was starting to wonder if I rode to hard. Tom managed to put about 30s on me in the end.

The Run

This was the first time I got an update on what place I was in. Someone told me I was sixth, and when I heard that the turbos went into to action, shoes on and Smith sunglasses and I was on my way . I was getting my first top 5!!! Legs were feeling ok and at 6k I moved into 5th. Tom and I exchanged leads over the next 6k with neither one getting much of a lead. This is when then went from great to terrible with the flip of a switch. On a small hill Tom put in a surge, I clawed my way back onto his shoulder just in time for the next small riser, this is when Tom put in another surge and put the nail in my coffin. From about 12k to the finish it took all the will powor I had to keep going. There was a pretty big gap to 7th, but I knew they were coming up fast. Only a few times have I felt absolutely powerless, and this was one of them. The only thing keep forward motion was a slightly forward lean and just catching myself before I landed on my face. With about 2k to go the race directors do a really mean thing. You're running on the final road towards Deerhurst Resort when they make you turn right and drop down a hill just to add one more nasty up hill. At this point the train started to catch me. I was broken I had nothing left and as people started passing me I started walking. I never thought the day would come in a race when I would walk. I thought I was a failure and I wanted to quit. How can I call myself a pro while I was walking. I tried to start running again, but every time the road turned up all I could do was walk. I was so happy to finally make it to the finish line. There was a 2 minute difference in pace between my first 11.8k and from 11.8 to the finish. I had dropped from 5th place down to 9th in the pro field. This is still my best finish ever, but it was a little bittersweet after being in the top 5.

Post race analysis

In just the few days since the race I have already learnt a lot. 1) I'm not invincible - I used to think that no matter how things got I would always be able to finish strong. Never before in racing had I pushed my body until I couldn't go any more, I didn't end up in medical though so maybe I could go a bit harder. 2) Pacing is key in long course racing. Most cramping issues are either from pushing to hard or messing up nutrition. I don't think nutrition was the cause of my issues, and my Infinit served me well. However, I think I pushed a little to hard on the bike especially from about 35-60km. 3) I can't get down on myself. It has been a tough year with some bad luck, from mechanicals to crashes to illness, but there is something to learn from each of these. Next year I will come back stronger from this season.

I have one more race left at the MultiSport Canada Barrelman race in Niagara Falls. I was going to keep racing into October, but after being sick I am ready to pack it in. I am coaching the Western Triathlon Club again, but I am hoping to only be in London until December. I am really hoping that I can get away somewhere to put in a big early season training block. I am already starting to get excited for next season.