World Long Course Duathlon Championships - Powerman Zofingen
Powerman Zofingen Duathlon - Long Course Duathlon - ITU World Championships
(10K/150K/30K)
Date of Race: 09/04/2011
Total Race Time = 8h 59m 54sec
Total Race Time = 8h 59m 54sec
Overall Place = 210/351 finishers
Age Group = Male 45-49
Age Group Place = 27/45
Age Group = Male 45-49
Age Group Place = 27/45
Pre -Pre-race: Back in May, I received an invitation from USAT to be a Team USA member for the long course world championship in Switzerland. The race is the Powerman Zofingen which is considered by some to be the Kona of duathlons as far as difficulty is concerned. I later came to find out that it has a great history with recognizable names like Mark Allen and Paula Newby - Fraser as past winners and Chris McCormack as a participant. Can you say intimidating? All it took was one look at the distances involved. I’ve never participated in any event of this kind of distance. After long deliberations and some convincing, (thanks Kate), I decided to go for it. I realized that I could wear USA, try to do a descent job representing, and just experience the 2011 World Championship of Long Course Duathlon!
After researching past results it was obvious that I didn’t have any chance to be competitive - no surprise to me. Previously my target race for training was IMFL. A change of focus was required. I did many a training run on long steep hills and rode a number of centuries mixed in with Hogpen repeats.
Pre-Race: Travel to Zurich was uneventful for the most part except for hauling a bike case, suitcase, and transition bag through the airports, onto a bus, from the bus about 1/3 of a mile down cobblestone streets to the Hotel Engel of Zofingen, Switzerland.
At the Zurich airport I met a number of the other Team USA members while waiting for our bus transport (about 3 hrs). We immediately started to hit it off over cups of coffee, bottles of water, and strolling through the terminals while expending tired nervous energy. About this time, we received a message from USAT to tell us the Team manager would not be coming. So we had 30 team members, a team doctor and a bike mechanic. Not to be deterred, this group of type A perfectionist personalities took it upon themselves to be self sufficient. We created our own team management, scheduled our own meetings (4pm daily), training rides, and course previews.
I found out immediately that it was very fortunate to hit it of with the mechanic as well as room right next to him. Once to my hotel room, he helped me assemble my bike within about 15 minutes including the chain that arrived broken. Then another ten minutes to adjust my derailleur, clean my drive train and re-lube. After settling my bike repair nerves we were off to explore the town, stay awake and try to adjust to the time zone. Over the next few days we rode the bike course, ran some of the run course, explored the town a bit, ate some good food, and got to know each other.
This group Team USA immediately hit it off. People helping people, talking, training, eating together, socializing, and passing time all with different routes to arrive there but all with a common purpose. We had the older “sages” in their 60”s. the young bucks, the common duathletes, and the guys that try to get to worlds both short and long every year. Locals as well as athletes from other countries asked if we knew each other before we arrived. Our bonding must have been apparent.
(short side story) On Thursday after lunch, I was sitting in the hallway with Jay (the mechanic) and a couple of others from the team when a young woman from Sweden with a 7 month old baby came down the hall looking for our bike mechanic. She obviously wasn’t part of Team USA but had heard we had a mechanic and was looking for help since she was having some shifting issues. Jay told her to go get her bike and he would take a look.
After doing a little diagnosis, Jay explained that he was going to replace both of her shifting cables, clean and lube everything, and give it a basic tune-up. Meanwhile Grandpa Casey played with the little boy in the hallway. When all was said and done, he had replaced many cables and other parts. She seemed very happy, thanked Jay and was on her way. Soon after we discovered that she is an elite athlete from Sweden. On race day we found out just how elite as she was the 2nd female finisher. There are more stories, but I won’t go into them now.
The day before the race included a pasta dinner, race briefing, and opening ceremony. By pasta dinner standards it was very good. Unfortunately sleep was fleeting; there was a street festival at the end of the block with a rock band playing very loudly. When the band stopped we had waves of intoxicated loud people passing by the hotel until about 3pm. Poor sleep. I was awake at 3 so I decided to have some nutrition; a banana with Nutell, trail mix, and a hard roll. After a little more sleep, at about 430 I gave up and decided to prepare for transition.
Nutrition is a little tough on a foreign course since we don’t have the same products; gels, sport drinks, and energy bars. Since it is impossible to carry everything you need for a 5 hour ride, with no “special needs” bags, some adjustments and accommodations need to be made.
I had tried the course sport drink a couple of days prior at the expo and decided that it was going to be very tolerable and I would rely on that for added nutrition on the bike. They would also have water, bananas and energy bars at each aid station on the bike course. On the run course the aid stations have water, sport drink, energy bars, energy gels, bananas, and cola.
I mixed my bottles: a 3 hr bottle of Infinit, a bottle of Gatorade, and a bottle of water. I prepped the other nutrition for the bike: 2 bonk bars, 3 gels, salt tabs, and some Tums. I also planned to carry 3 gels on the 2nd run.
The hotel breakfast buffet opened at 5am on race day to accommodate the athletes. So I had a bowl of muesli with yogurt, some orange juice, coffee.
Back to the room to dress, take care of last minute needs and try to relax for a few minutes. At about 7am a bunch of us walked the ¼ mile from hotel to transition. Transition had opened at 630. The women would begin at 8am, the men at 8:58. The racks in transition were all numbered which always nice so nobody has to jockey for position. Another nice feature was the racks. They were designed such that you just placed your rear wheel in the rack. Cool.
The weather forecast called for about 68-70degrees, overcast, and a 70=80% chance of rain after 1100 am.
I set up my transition knowing that a high chance of rain was in the forecast. I placed a second pair of running shoes in a bag so that I could start with dry shoes for the second run if I wanted. I chose to wear arm warmers. I wanted them for the bike descents and planned to simply roll them down if they were too warm during any portion of the race.
I walked around transition just taking it all in; the big screen TV for spectators, the bleachers on 3 sides of transition, the broadcasting stand for live local TV and internet streaming. This event is a big deal to the Swiss and it showed. I took pictures for other people and of other team mates to send later.
At 8:00 we watched the women start and then began my own warm up, as it were. I was sippin some Gatorade and had half of a powerbar.
Warm-up: I knew this was going to be a very long day. I did a few 30 sec strides and lined up about 10 minutes before the start.
Run 1: We had run the first loop of the first run (5k of 10k) on Thursday. The first 1.5 mile is a 100 meter climb. Within the first ¼ mile we run a hill that resembles Arden and it continues until 1.5 miles. Not only the hills, but about 60% of the first run is on hard pack gravel trail.
My strategy was to just run it slowly. Nobody wins a Du on the first run but it sure can be lost. So wanting to give it my best effort throughout the day, I started near the rear rather than have a bunch of people pass me. I watched a bunch of people go out really hard from the start. I stayed in control. But on the downhill I did let it fly a bit.
The run course is 2 5k loops. The 1st loop ends and the 2nd loop begins by running almost completely around the transition area immediately in front of the bleachers. It was inspiring to hear your name/country called out by the commentator while you are only 5k into a 190k day.
I ran the 2nd loop with 2 of my team mates in control, talking and motivating each other. I went into the first run, fully expecting to run 9-10 minute miles on these hills. I didn’t even look at my watch, my Garmin, or the clock in transition. My expectation for the first run was 55 minutes.
After the race I found out my first run was less than 49 minutes. Did I qualify for Peachtreee?
Run 1 Time: 48:51m: 12s (about 800ft of climbing) (317th place)
T1: No issues at all. My transition is little longer than one might expect since I run sockless and take time to put socks on for the bike.
T1 Time: 2m 09s
Bike: The course is 3 loops of 50k for a grand total of about 93-94 miles with over 5800’ of climbing.
I’m very happy I rode the course on Wednesday. I new what to expect. Had seen the hills, and flown in the descents, saw the narrow roads, turns without guard rails, and became comfortable with it all. I knew that the steepest of hills was a lot like the steep grade of Hogpen. I was ready.
I started the bike by spinning my legs out for the first 20 minutes, and then I raised the effort but fully intended to stay in HR Zone 2 as much as possible (except for the climbs). When I got to the climbs I took them in the easiest gear I could and spun as easily as possible given the grade. I watched people standing and really racing up these hills and laughed under my breath knowing I’d see a lot of them again later.
On the first loop I went through about ¼ of the Infinit, had a Bonk Bar, 2 bottles of water, 1 Gatorade, and 1 bottle of the local sport drink.
I rode the first loop in close contact with a few others from Team USA, trading places on climbs and descents. Coming into at the end of the first loop I got a bit pumped up as I heard my name announced again, and spectators cheering me on and I upped the effort.
In started passing more people while trying to keep my perceived effort in control. I stayed on schedule with my nutrition and drank another 4 bottles on the second loop. While climbing on my second loop I began to believe in my strategy. I was in control of my effort and at the same time passing people on the climb, including a few teammates.
Coming into town to complete the second loop and begin the third, a light mist started and my planned faster 3rd loop strategy was adjusted. I was going to need to be more cautious in the descents. Especially the high speed descending turns with no guard rails.
On the third loop I was passing more people and feeling pretty good about things. When I began making the steep climbs again, my mantra for the day was playing loud in my head; “you trained for this”. I know it doesn’t sound like much, but when I was training, my inner voice told me; “This is the training that other people aren’t doing, you are doing the training”. I remembered the centuries and the Hogpen repeats and simply spun my way up the climbs, never getting out of the saddle except at the top and that was to stretch my legs and lower back.
I did become unfocused for a minute however when I was lapped by 4 of the elite women, in the climb. I chocked it up to their youthful vigor, cheered them on, and got back inside my own head.
The descents on the last loop were significantly slower due to the rain. I simply was not going to take too many chances at this point. When I got back into town, the rain was picking up and the crowd of spectators was shrinking.
I felt like I had stuck to my plan, had used all of my planned nutrition and felt pretty good heading into T2.
Bike Time: 5h: 08m: 09s (about 18mph) did I mention there was a lot of climbing ? (252nd place)
T2: Really slow. I was in I a slow and steady mode. First I had to move someone gear from the guy next to me simply so I could rack my bike. Then the guy on the other side had strewn my stuff all over, so I had to gather my shoes and gels. This bothered me for about 10 seconds. Let it go.
I have had a problem with blisters when running long distance with wet socks. Here I was about to run 18+ miles in the rain on a run course that was 75% off pavement (hard pack gravel, dirt, and some grass). I grabbed some aquaphor slathered both of my feet and put my shoes on. I was going to do this sockless.
That done, I grabbed 3 gels and was on my way for the second run!
T2 Time: 3m: 54s
Run: Just like an Iron distance event, this race comes down to the run. The second run consists of two 15K out and back loops over the river and through the woods with very steep climbs and descents.
Run: Just like an Iron distance event, this race comes down to the run. The second run consists of two 15K out and back loops over the river and through the woods with very steep climbs and descents.
As soon as I began the 2nd run, the sky opened up. Downpour. I continued to remain positive and tell myself that it was better than 90 degrees in the sunshine.
The good thing about this type of course layout is that you get to see all of your team mates a number of times. We all cheered each other on, smiling, waving, hand slapping as we passed. There was just no way I was going to be the one that was negative. I continued to slog through the run with a smile on my face.
Going out again was all up hill for about the first 2 miles. Controlled effort was key for me. I realized about this time that for the first time (maybe ever?) I didn’t have a nauseous or queasy stomach on the run. I credit following my nutrition and hydration plan, and the two Tums I had about 30minutes before T2.
My plan now was to keep moving. In this deluge the route was quickly becoming puddles, rivers, and huge areas of mud. I though out my super secret goal and hoped for a 3 hour run at about 10min/mile.
The aid stations were every 2.5 K. My plan to stay hydrated and focused was to take one gel at the top of the first hill just prior to the aid station. And then one at hour 1, and another at hour 2 adjusting slightly for aid stations so I could immediately wash them down with water.
Each aid station had water, sport drink, bananas, gels, and cola. I walked each aid station so that I could make sure I was drinking enough. I took water, cola, and then some more water at each station and mentally felt surprisingly good.
At the turn around point of the out and back (7.5k and 22.5K) there was an announcer, music, more crowds, which was a nice surprise. It really helped break up the monotony of trying to not to slip in the mud while the heavy rains continued.
I ran most of the time, walked a few minutes up some steep inclines and through aid stations and accomplished my goal of under 3 hours on the run.
Run Time: 2hr: 56m: 42s (Oh, did I mention climbs). The second run had over 2000’ of climbing
(210th place)
Overall I had a blast, even in the torrential downpour.
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Comments
That is awesome! Have you ever done American Zofingen in New Paltz? If not you should come and check it out. It was designed in tribute to powerman and would not require nearly as much travel.