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Vineman Ironman July 30, 2016 Brian Skehan

Ironman Vineman 2016

Leading up to this race my confidence was broken a bit from Vineman ironman70.3, three weeks prior. That race was supposed to be an “A” race and I was hoping to PR. That particular day turned into a training day. Feeling run down, Tired and mentally not wanting to train leading up to the big day. I consulted a few friends and coaches I’ve had in the past, all recommended to just rest and take it easy. I listen and took all advice to heart and it all paid off. Two days prior to race day I started to get excited and pumped up for the challenge of 140.6 miles. I knew this was a good sign for me, I had enough rest between races, to perform.

Race day Morning

I woke around 0400 to eat my nutrition, and on the road at 0430 hrs to drive to the swim location (Johnson beach in Guerneville) but mainly to be beat the traffic into Guerneville. I like to give myself at least a 1.5 hours of extra time prior to the start of the swim. Believe me it goes fast when you dial the bike in, Mother Nature calls you to the porta Potty, and a short swim to warm up. 30 min prior to swim start I take 3 Clif Shot Block with caffeine for a little jump start.

Swim

Ironman had all competitors self-seeded by swim time to finish. I seeded with 1:20-1:30 min time group. Athletes were released in small groups at a time into the river, with over 2000 athletes this worked out pretty good, since the Russian river is narrow throughout the swim course. As I slowly pushed through the crowed and into the water I started off slow, and picked up the pace like I normally would swim. I have to mention, the river was very shallow around ¾ of a mile into the swim, some athletes walked to deeper waters, including myself. The water was dirty and hard to see in front of you most of the time. I finally reached the turnaround or halfway point, and the swimming was a lot easier and it felt like I was moving pretty fast down river. I finally reached the swim finish and looked at my watch and i swam 5100 yards @ 1:22 min.700 yards more than I needed to swim!! I’ll take that any day. My fastest swim ever; and a nice PR heading into T1. I knew today was going to be a good day. Swim time 1:22:48

T1

Smooth transition nothing exciting to report, lots of mud accumulated on the bike cleats heading out of T1- 5:40

Bike

My goal on the bike was to ride around 18.5 -19 miles an hour or around 6:00 hours without crushing my legs and blowing up on the run. While exciting transition and starting the course the biggest problem I had was finding a comfortable group of people with the same speed on the bike. The first 20 miles I had to pass a ton of people and thus I pushed pretty hard on the bike to do so. Not part of the game plan. After finding a nice pocket where I could settle into a comfortable speed, I really needed focus on eating as much as I could about every 30 min. I had three Bonk Breaker bars on the bike that I needed to eat to stay on track with my nutrition plan. I executed this plan for first 60 miles. I stopped at the bike special needs to restock and I was off again. Around mile 80 on the bike I was too full to eat any more or drink anything. I managed to eat 5 Bonk breaker Bars and one full Gatorade, along with water. The winds also started to pick up on the course too, this made it difficult to push hard on the bike and maintain the speed I wanted. Also, I started to fade a bit, around mile 90. There is one hill called Chalk Hill, it’s a small hill in my book, not to steep, but it can be a pain after 90-95 miles on the bike. I pushed up Chalk Hill and some downhill relief, as I rested the legs for a few miles coasting downhill. The final 12 miles were tough heading back into town as winds were very persistent. I was happy to see T2 to get off the bike that’s for sure. Bike time 6:15:33

T2- 5:36 : Smooth transition from bike, to run. Took a shot of “Hot Shot” for cramp prevention put the shoes and visor on and off I went.

Run

I felt pretty good getting off the bike in transition; I wasn’t thirsty or hungry at all. That’s a big plus for me. Previous races I haven’t felt that way. My biggest concern on the run was my cramping issues that I have around mile 6 or 7 on the run. I wanted to see if “Hot Shot” would cure this problem. I took one on the bike, one shot in T2 and I had one shot ready to go in my back pocket of my jersey. My game plan for the run was to run the first 6 miles nonstop to see how I felt with cramping issues, stop at every aid station and for water and to cool my head. I started the run around 2 o’clock, it happened to be a warm day but not too hot. The run course was a three loop course that you had to climb the same hill three times. Not a huge hill but long enough to take the wind out of your sails. I had to re-adjust my game plan on mile 8 because my legs were getting pretty tired. The new game was to walk the hills and run the rest as much as I could. This plan worked out perfectly. Also, I started to set goals of finishing before dark and possibly under thirteen hours. 2.5 laps into the run I started to pick up the pace to finish before dark. Last mile into the run I could hear everyone cheer and hear that famous “You are an Ironman” that always gives me the chills. I slowed down on the red carpet to give high fives to the kids and enjoy the moment of hearing my name “Brian, You, are, an, Ironman.” I have to say I had a good day of racing, everything came together and I feel I had a solid race. I finished before dark, missed my goal of finishing under 13 hours though.

Run time 5:25

Conclusion

I really enjoyed every moment of this race; sadly I was disappointed to finish so soon, Good problem to have, I guess. This was my 5th Triathlon of the year meeting my race requirements for my team “Folsom Bike Triathlon Team”. I want to thank Folsom Bike, and Karyn Hoffman for allowing me to represent The Folsom bike name and Folsom Bike Triathlon Team. It’s truly an honor to help represent my favorite bike shop, racing up and down the state of California. Hopefully I’m welcomed back next year to represent Folsom Bike Triathlon Team. I already have my race season planned for 2017.  I can say Folsom Bike is very well known! I’m sad my racing season is over but, now it’s time fight fires throughout the state of California.

 

Ironman Lineman 70.3-Brian Skehan 7/16/16

Swim

In the past I’ve done very well with this crowded swim course. It’s an out and back in the Russian river In Guerneville. The water, to me, is very warm and almost too warm to be wearing a wet suit. I was seeded in the 17th wave that started around 8am. That’s an hour and 15 min after the pros. After the gun went off, I settled into a comfortable pace that I was used too, made the turn back to the T1 and I could feel the current push me down river a bit. No problems with the swim, sighting was good or I thought it was. I swam 300 more than I needed too. This happens way too often for me. Everything went as expected and planned. Swim time 42:00 min

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T1

Everything went as planned, but very crowded with a sold out race. Time 4:36

Bike

This bike course can be very fast if the wind is non-existent, otherwise it can be a real pain in the…..This year, around mile 15 the winds started to pick up. I rode with a head wind for 20 miles, which took some gas out of the tank. I pushed too hard to fight the wind, big mistake, on my part. Also, I spent too much time worrying about my bike speed, and I lost focus with my nutrition plan. This ultimately destroyed my run plan. This sport can be very humbling at times. Mile 40, I had a tail wind that was a huge relief; again I pushed too hard to make up time. Miles 45-55 the winds switched back and forth draining the tank. I just wanted to get off the bike at that time. Bike time 2:49

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T2

As planned nothing really to report here Time 4:57

Run

Previous races my hamstrings start cramping around mile 6 or 7. This year was no exception. Like clockwork, boom it happens. I had to re-adjust the game plan to accommodate this ongoing problem. This leads to slowing down and walking at times. Around mile 8 the hunger became a problem. My energy levels were low and mentally I had to push myself forward. I only had five miles left, but it was the longest five miles ever. I clearly was paying the price for not taking in calories in on the bike and pushing the bike speed. I finished the race Very defeated and frustrated. This race was planned an “A” race and I was hoping to PR. That did not happen at all. This race became a glorified training day for Vineman140.6. Run time 2:27

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Conclusion

Today was rough day of racing for me. I had high hopes for a PR today, but on a positive note, a lot was learned and needed to be addressed before my full ironman in a few weeks. I want to thank Folsom bike, and Folsom bike triathlon team for their continued support

Vineman 70.3 Robert Peterson

Start–Guerneville , Ca

Wave 15 start gives you plenty of time to get everything in order as well as see your friends get their race going. As usual the typical items of a Johnson Beach swim were present, a nice walk in the perfectly timed half way point as well as the green slime hitch hiking on your googles. The swim was fun and I didn’t break any records, but given it was my second swim since November……I will take it!  34:43

Ride

The new pavement and repaired road ways were flat out awesome. Having clean fresh asphalt makes for a much more enjoyable ride and really easy to get into a groove. My goal was to get through the ride without a mechanical and a smile on my face…. Done and done!! The volunteers were awesome as well as the law enforcement, made each of the intersections a breeze and for that THANK YOU!! 2:28:26

Run

Always a warm sunny run. This is a rolling hills style of run that I would say is not flat, but not too hilly and similar to any run in the foothills in the Folsom area. Running with the symptoms of too much water, made this a really long run for me. Again, the smorgesbord of items at the aid stations seemingly encouraged my side ache with all of the choices but none the less loved it. Thank you again for all of the great aid stations and assistance out on the course. The out and back portion of the course is where I was able to get a quick high five to Scott Williams and get on with the rest of the run. All and all a great fun race and glad I am healthy and able to be a part of it!! Also, watched Karyn Hoffman finish and got in a good group photo post race with Scott and Karyn. Great job to everyone!! #FolsomBikeTriathlon #Trek 1:38:57

Finish time: 4;47:08

RobertP#1621Finish Vineman 70.3

Craig Marchione Tri for Real, 31 May 2016

Race started at 0800 so left the house at 0530 to make sure there was enough time to get a good parking spot and pick a good transition position. Got to the venue and began setting things up. The bathroom situation is not ideal as the bath house has three stalls and only two were working. Waiting in line was making me anxious.   After that issue was taken care of, I  began the process of setting up transition. I got my bike set up, bottles in the proper place, tires pumped up, race belt – oops (forgot the race belt at home, so run and buy one), helmet, glasses, shoes (bike and run) ready to go, visor and last but not least wet suit and goggles. So now I am ready to race.

Race started promptly at 0800, the day was perfect for racing, light wind and a bit on the cool side. Swim went well for me, came in at 27:18, 1st/AG (not bad, definitely not my best time). Transition was a bit slow, had some trouble with the wet suit removal at the ankles (something to work on). Mounted the bike and off we went. Messed with the onboard computer for the first two miles, it decided not to register power, and never did get it working so rode with perceived exertion (not the best feedback considering my current physical preparation was not real strong). Finished the bike in 1:28:57 4th/AG. The bike could have gone better, but the wind picked up and we had a cross wind so battled the wind both directions. Transition from bike to the run was really slow. I had a lot of trouble getting my running legs after the bike. This could have been the result of only three runs in the last 7 months with only one run at distance (yep nothing like training to make a race go easier). The run was well off my best time coming in at 1:14:08 (although it was right on target for the pace I had set for myself, so I felt good about that). Total time was 3:10:23 good for 5th place out of 5 in my AG. I got a plaque, but in reality it was a participation medal.

My race performance was on target for my current health and fitness level, so I am not disappointed in my performance. In comparing it to past performance, it falls way short, but realizing that I am recovering from a serious bike accident (complete with broken ribs, separated shoulders and bruised lungs) it was a huge success. I am glad to be able to still swim, bike and run at all and will count this as a win. I am looking forward to stepping up my training slowly and will be looking to improve my performance in upcoming races. Good luck in all your races and remember, “pain is weakness leaving the body”. Thank you FolsomBike for your support of our Triathlon Team.

USAP Olympic Triathlon June 4th 2016 Hoffman

This is a race that I have done several times, however I had not planned it on my race calendar.  Early Saturday morning, Scott and I decided to test out the water at Lake Natoma, the swim venue for this event. Lake Natoma has been especially chilly due to snow run off, so I better try out the water before I pay money to race. It surprised me that the water really was not that bad. Around 60-62 degrees. Face did not freeze so that is a good sign. So we drove up later that day to register for the event. I have some comparison times having raced this course so I had those in the back of my mind. It is another opportunity to practice my training and represent FolsomBikeTriathlon team. This race had always been the Tri Club championship. So it brings an elevated competitive field. There is both collegiate and tri clubs, STC, EMJ, SVTC, Freeplay and many others.

Race morning we arrived early so to secure a good bike rack position. The air temp felt nice, maybe a little crisp. We unloaded our gear and organized the transition area. Plenty of time to get into the wet suit. I felt kind of nervous for some reason. I think it was more thinking about the chilly water. There were several distances at this event besides the Olympic such as the short course, paddleboard and an aquathon. The temps for the day looked to be high 80’s, so in preparation I froze a water bottle thinking I may need it for the run.

Swim: 32:30 1:53/100yds

Co-ed wave start of 40 yrs. and over. It is a deep-water start, so you had no choice but to be treading water until the start. Quickly our wave started and we were off. The awesome part of the swim today was that the rowing lane lines were still in place making it very easy to stay straight. Even though I was being passed I felt good. Made the 1st turn buoy and could sight the second.   I continued to push and made the final turn and headed to the shore. No major issues. Was hoping for a respectable time. I went a little long with my yardage according to my Garmin. Transition 2:53

Bike: 1:16:28 19.8mph

Quickly, I headed to my bike rack. I ripped off my wetsuit and I already had my Folsom Bike top on. I got my act together and I knew I needed to quickly get out of transition. I mounted the bike and headed out toward the CSUS center. We had a hill with the over crossing and then began the climb towards Prairie City and then towards Intel. This is a deceiving road as there is some steepness and then there is some flat. I headed towards the Hwy 50 underpass towards Latrobe Rd. It winds and rolls and momentum is building. I did pass several riders and was back and forth with a male rider. Kind of chase and be chased. The ride proceeded on Grantline Rd and the pavement was pretty smooth. I was in my aero’s most of the time. I saw my speed in the 19-24mph range. I felt decent and continued to fuel with GU Chomps, Vespa and Skratch. The course weaved thru a business park before heading toward Sunrise and the entrance to the canal to get us back to the CSUS. The canal portion is flat and fast. A moderate up on the bike trail to get back to the south side of the trail and to the run transition. Transition 1:19

Run: 49:48 7:58min mile

Quickly transitioned, carrying my race belt, cap and water bottle as I crossed the transition mat. Having no idea where I was in the race for the AG podium. No one had calves marked with their age as is usually done in Triathlons. I got moving and felt great. I had my chilled bottle and sipped and I passed runner after runner on the bike trail. I encouraged everyone I passed. It was warm and there were several people walking or shuffling. I was now 2 miles in and under 16 minutes.

Now I was looking for Scott who I figured would be heading towards me on his way back to the finish. Finally we spotted one another and encouraged each other. I glanced at my Garmin, which indicated I was past mile 3 and getting ready to make the turn around. Grateful for my hand held I did not need to rely on the aid stations.

I continued to push hard as I headed to the finish line. I was now feeling a bit spent as my effort increased. Making the turn back into CSUS and I could hear the crowd lined up along the finish shoot. I crossed the line and immediately saw Scott who already finished and making sure I was ok. I needed to some shade and ducked into the paramedic tent. All was good just some post race exhaustion.

At this point I had no idea how I did other than my watch time.   Awards started and still not knowing if I was in contention. Finally the time arrived for 50-54.

Final time 2:42:58 and 3rd AG. The main difference maker was my swim, which I continue to work on. Proud to represent Folsom Bike and love Riding like a Girl!

USAP Oly Tri 2016_kghUSAP Podium kgh2016

Tri for Real Triathlon #1 5/22/16 Karyn Hoffman

I had not planned this race on my schedule, however the tri for real series is a good tune up for tri season. There is nothing like signing up at the last minute and rushing to get everything ready. We arrived a little bit behind schedule to the famous Rancho Seco County Park. There are a few predictable parts of this race; the water will be warm, and the run will be hot and dusty. But this day there was an unusual cloud cover, kind of like June gloom. So that may bode well for all three events.

We had six Folsom Tri Team racers. This is awesome and provides a built in confidence builder. This included Brian Skehan, Joe Garrison, Cheryl Sanford, Craig Marchione & Scott Williams.   The unfortunate part was that our requested bike rack was no- where to be found.

Swim: 35:02 3rd/5 AG. 97th place OA

The swim start was in 4 main waves. There is a lot of room to find your space and not have anyone really crawl over you.

Swim: Got in the water and it was really nice. Had about 3 minutes before Bill did his low-keyed count down and we were off. The swim is a .92mile. There are about 5 buoys and a couple can easily get lost in the sun. So as we started the clouds started to disperse. I found I got into a rhythm and was following a couple gals. It helps me keep my head down and site less often. I felt good as I made the first turn buoy. The next couple buoys became a little more challenging to see, as the sun was now getting bright. Made the final turn and it seems like forever to do probably 600 yds. I stayed the course and actually felt I was going to have a decent time. It was ok but I still need improvement.

Since this race is not chipped time the transition is added into your bike time. Ripped off my suit, got my Folsom Bike Jersey, bike shoes and helmet on and ran with my bike to the transition line.

Bike: 1:19:08 with transition: 1st/5th AG 55th OA

This is a 24.9 mile ride. The road is open so you do need to be really careful. They have done some paving so about half the course is fairly smooth. All I had in my mind is that I have some catching up to do and I better get moving. I felt the first few miles seemed pretty slow. I then saw my prey and got focused. Catch and drop repeat. Got aero and got moving. Got to the turnaround and I had already passed a lot of people. The winds starting picking up and I felt like I was slowing down. All I was looking for was the 3 towers and the left turn back into the park. Ate some Gu Chomps and 1 gel. Made sure I was hydrated. The ride into the park seems like forever. I knew if I wanted to podium I needed to stay focused. I got back to the dismount line and Scott was there cheering me on. He did the Aquabike and was already finished. I could hear him say hurry up.

Run: 48:46 with transition: 1st/5th AG 39th OA.  121 Racers.

I moved quickly out of transition onto the course. I felt good. I felt light on my feet. I started to make the passes and as I did I told the other runners good job. I could see some women ahead of me and I continued to push. What I like about this run is the terrain, fire road and single track trail and a little paved road. Some rollers too.

Saw Joe, and Brian as they were already heading back. They looked good and our Folsom Bike Kits stood out!   I made the turn around and had a few guys with me. I know they did not want to be chicked but they liked my pace. I saw Craig on the fire road just as I got to the single track. With about a mile to the finish I saw Cheryl and cheered each other on. Looking at my watch I was hoping to stay in the 2:38-2:39 range. Fell a little short as I headed into that last stretch back to the finish line. 2:42:56.

This was good enough for the AG WIN and 6th Female OA. I am proud to represent FolsomBikeTriathlon on the podium. I am proud of our team members racing and representing our FolsomBikeTriathlon team well!

 

 

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Cheryl Sanford Tri4Real Race 1 May 22, 2016

My first race of the season,(Yea!).   I’m staying local and doing Olympics distances this year, so this first one was a good way to see how my training is going, and a great venue to cheer on the Folsom Bike Triathlon Team.

Swim: I felt good in the swim, I did run over a bunch of people (sorry), once I got clear water I settled in and got into a rhythm. Swam pretty straight, I did stand up a little early and had to do the lifeguard run to shore as I jumped up as soon as I hit sand with my hand. Maybe I should’ve done a couple more strokes. Swim time: 30.26

T1– stripped, threw on my Folsom Bike jersey which has nice deep pockets and no worries of anything falling out, got hydrated and headed out in 1:32

Bike: I was a little chilly at first. I got out onto the highway and was moving pretty good, feeling good, but thought where is everybody? Lol, as I soon caught up to some rabbits that I chased down. The new chip sealed road was a little rough, but smoothed out when I hit the county line. The headwind coming back was a little troublesome. I made it back, going a little too fast into transition and skidded to a sudden stop. Bike- 1:36:26

T2– got to the rack out and on the run in 2:02.

Run: I was moving well from T2 to the run start. I went out a little fast, but felt ok. Got to high five Folsom Bike Tri teammates, which gave me a little boost, and a hop in my step. I settled into a 10:13 min pace. I loved the run course with both fire road and single track. Run- 1:04:25

All and all a great race and a fun time!   Looking forward to race #2 in the series, bettering my times, making new friends, and being part of the Folsom Bike Tri team family.