Lonestar 70.3 4/1/2012 Post Race Review

I must tell you for my third year doing this race it has been an adventure every time.  Not just the race itself, but the company I have shared this weekend with.  This race has always been a boy’s getaway for my dad, my oldest son Connor (10), and me.  This year was different.  We added one more boy to the mix this year, my youngest son Cooper (4) joined us.  It was quite an experience for all involved as I will go into details on the trip itself later.  But now the race…

The race takes place on Galveston Island at the Moody Gardens in Texas.  The swim is a salt water swim on the north side of Galveston, opposite the Gulf.  The bike is an out and back along the seawall fully exposed to the Gulf winds for the entire 56 miles.  The run for this year was changed to a 3 loop run, with years prior being 4.  The big difference this year was one mile of the four mile loop was ran on the tarmac of the nearby airport.  Otherwise the remaining three miles are in the park itself relatively protected from the elements.

The swim went well this year. It is a tread water start whereas I floated to the back of my wave (160 total) and eased into the swim this year.  The water temp was 70 degrees and the water was flat.  I pulled for the first 400 yards so I could let my body relax until I found my groove and swam my line.  This was the least physical swim I have been in despite having 1500 people already ahead of my wave.

Swim time: 36:03- 76 in age group - 661 place overall.

I made a quick transition and headed out on my favorite part. I rode out on the bike’s first leg which is 28 miles into a strong headwind of roughly 20mph.  The thing about riding this wind is that it is absolutely relentless.  There is no let up of the wind.  This is also a ride that is pancake flat with the exception of a bridge about 22 miles out into the ride.  You then ride another 6 miles onto an island that is wide open with sand dunes, wind, and heat.  I hit the turn around and was able to then hit the gas.  I had borrowed a friend’s bike for this race which I was not terribly familiar with and at about 40 miles, my hip popped.  It seemed minor at the time but it had a lingering affect into the run.  I finished strong on the ride and reentered the transition. 

Bike time: 2:38:08 – 46 in age group – 351 overall.

Transition was clean and smooth.  I hit the run with the main plan of slow and steady.  I felt the pain in my hip and did not want to risk the rest of my season.  I planned to run between a 9 and 10 min pace.  This was very comfortable.  The run conditions were very sunny, hot (mid 80’s), and there was a very steady headwind on the airport tarmac.  Within the park it is well attended with people around every corner.  Though around the airport it was like watching someone plod through the desert.  It was no man’s land, a long line of runners, just trying to get through it. The run remained uneventful.  My pain was constant so I just focused on the finish as well as the main reason I am racing this year.  I am racing for a cause.  AT Cure was in my heart the entire time.  But again more on this on my next check in. 

Run time: 2:11:10 – 93 of 290 finishers in my age group– 642 of 2670 overall.

Total Time: 5 hours 30 minutes and 19 seconds 

Overall I was pleased with my race.  It is a real challenge to get ready for a hot race in April in Texas when you live in Iowa.  I feel I performed well and learned a few more lessons.  I did get one chance to see Lance Armstrong on the bike leg but that was it.  One big lesson I have learned is that the changes we made in our diet have affected my standard race nutrition as well.  I will take the coming months to hammer out a new plan and get myself ready for the challenges to come.  In the meantime I will continue preparing myself for my ultra-marathon as well as Ironman to come later this year.

I urge you to check out my newest sponsor at www.worththehurt.net.  I have dedicated this season to racing for AT Cure a small charity doing big things for children afflicted with AT.  Go to www.atcp.org for more information.  If you want to help me achieve the financial goals set by my sponsor please contact me. 

Again a special thanks to my wife for letting me go, my dad for being the ever faithful and sometimes wrong directed co-pilot.  And my two boys, I could not be happier with you two, 32 hours in a car and we never argued!  It was a great trip with more to come.

To my Thieving Friend

So I had an eventful end to my vacation.  We arrived home and I decided to meet up with some of the bike team for our weekly workout.  I had a flat on my road bike and instead of fixing it, I decided to ride my tri bike.  I looked and could not find it anywhere.  Long story short I determined it had been stolen.

While I would be happy to expound about how and where it was taken that is not the point of this blog.  This is more a less an open letter to the individual/individuals that decided they needed my bike more than me.

Let me tell you what you have in your posession.  You have years of hard work.  You have thousands of miles of tears, smiles, blood, and determination.  You have the hopes of a young child and happiness of a middle aged guy.  You see you did not just take a bike.  You did not just take fancy wheels.  You took a one of kind family heirloom.

When I purchased that bike I spent a year paying for it.  I spent miles getting the position just right.  I added parts and subtracted others.  I travelled the US, climbed mountains, rode the valleys, flew the along the coastline, and enjoyed the open road more than most.  I knew every clink, clunk, shift, and click.  I knew every rock chip, paint smudge, and sweat mark on that ride.  You see it took years of work, dedication, and effort to achieve and earn the right to ride a bike like that.

Not only do you have in your posession my years of hard work, you have the hopes of my sons in your hands.  I had promised to my boys that once they were able and had put in the work they would be given the bike.  They would be given the bike, not you.  Maybe you have had a rough childhood, maybe your parents did not teach you what it means to earning something, or what working for something would result in.  Well I have and will continue to teach my boys the values of honest, hard work.  Once I am able to replace what you have taken, I will once again hold my promise true to my boys.  I am sure they will also see the effort and hold our values true so that they may earn my bike once again.

My thieving friend, I hope you take care of the heirloom in your posession.  I hope you have not taken to part it out or cut it up.  I hope you enjoy it.  I hope it might motivate you to change your life.  Hopefully my bike will change your life as much as it changed mine.  You know you did not just steal a bicycle.  You did not just steal a fancy pair of wheels.  You stole my hardwork.  You stole my dedication. You stole more than I think you know.  There are a thousand eyes on you now.  Take care, ride safe, and I hope you have a helmet...

Educate, Educate, Educate

It has been nearly ten years since my wife and I changed our life.  We have been doing triathlon now for what seems like an eternity.  We have seen great changes not only in our physical presence but mental as well.  The journey has been an amazing one.  You never realize how much the body and mind can be pushed to tolerate.  Ten years ago I watched my wife tackle her first triathlon while I waited with anticipation to see her at various spots.  It wasn't but five minutes after seeing her cross the finish line that I said I can do that.

Well here I am now.  My life has been completely transformed from what it once was.  I am now a certified triathlon coach with a small but succesful group of athletes.  I have created a tri club, bike team, and became an Ironman.  All that aside I found I had and have so much more to learn. 

With every year I learn or tweak my training and mental approach to my chosen sport.  I have gotten faster, stronger, and more willing to endure what ever I put myself through.  This year will truly stand out more than most though.  About two months ago I did some testing with my wife.  I got some news that astonished me.  For as healthy a lifestyle my wife and I lead, we have become rather unhealthy.  I found that I have been in Stage 3 (of 4) adrenal failure.  When the body is pushed there needs to be response.  I found that by the afternoon of most days I was done.  I had cut out energy drinks (1yr clean), I have one cup of coffee a day, took my vitamins regularly but still I had no energy.

Thanks to this little test I finally had the hopeful solution to ending my constant state of fatigue.  I have started on a couple of other natural vitamins, and restructured my training (training at a very low Heart Rate 139).  My energy is slowly coming back and I am finding that I am stronger by the end of the day rather than peetering out at 1 in the afternoon.

This could not have happenned at a better time.  My first race of the season is just 2 weeks away.  I also have much bigger plans this season.  I found myself struggling this past weekend with the decision I have made for this year, but I know I will see them through.  So I will take a little bit to toot my horn, so bear with me.

I have been offered a spot into a pilot program called Worth the Hurt.  It is based out of the San Francisco Marathon, and it features 6 sponsored athletes who are willing to race an ultramarathon (52.4 miles) and raise money for a given charity.  It is not just the ultramarathon that I will be doing, but I also have an Ironman a month after on the docket for this year.    I have selected the charity and I know that I am confident that I can finish both events.  I will have more about the charity and the program in future blogs.  I am excited about this opportunity and the prospect for the future of my company.

In the meantime, I urge you to educate yourself.  Learn what you put your body through and what happens when you push too far.  It has been ten years since we changed our lives.  I continue to learn something new and learn more every day.  Take care of your body and stay focused on the things that mean the most.  To me it isn't how far or how fast I can go.  My family is truly the only thing that matters to me. 

Ironman Revisited

I have recently been asked to explain my experience about my Ironman event in 2010.  This I think has happened at a good time.  Lately I have been struggling to find my mojo per se.  This year I have signed up again to tackle IM Louisville.  This year I am racing with my wife in her first Ironman race.  It will be a time of lot of emotions shared between us.  For those that have raced at this level I think you know what I am talking about.  Experience goes a long way.  My wife and I have made a lot of changes since August 2010.  I am pumped and getting ready to train with her to finish this amazing feat.  So prior to that event, enjoy a recap and further insight into racing Iron distance events.

IM Louisville is the only Ironman that uses a time trial start. One person every second or two enters the water.  My morning started at 1am.  I ate a bit and drank a bottle of PowerAde then went back to sleep.  I woke again at 4:15a.m ate again then Kerrie and I headed out to the transition area at 4:30a.m.  It was a 1/2 mile walk to transition from our hotel.  My bike and all my other gear had been checked in on Saturday so I only had to put my bottles on my bike and check my tires.  I arrived at transition along with a huge mass of athletes, I was in and out and walking again to the swim start.  It was a 3/4 mile walk to the swim start from transition.  It was already 80 degrees and dark as night.  This was a non wetsuit swim since the river was 86 degrees. I got to the swim start at 5:15a.m.  This was a self seeding line and was a first come first serve.  Now what I didn't know was that people had sent their support crews to stand in line for them prior to transition opening (Many of us thought this was rather cheeky but what can you do).  I was about 1/4 mile again from the actual enter point from the swim. I found my spot and began the wait.

 Looking back on this I made two big mistakes already.  The first, I have never gotten up before a race to fuel or eat.  I had heard that this was the thing to do.  I trusted the experience of others and decided I would give it a try.  I knowingly broke my first rule of triathlon, NEVER TRY ANYTHING NEW ON RACE DAY.  The second mistake was that I drank another whole water bottle roughly 20 oz prior to race start.  This was probably more nerves and the cotton mouth I was feeling while waiting for my line to start moving. The first mistake would come back VERY quickly to hurt me in the first 40 minutes of racing.

 At 6:45am the pros hit the water.  The swim was 3/4 mile upstream and then turned downstream for the remaining distance.  At 7am the line began to move and move quicker and quicker.  Once I hit the dock we were running I had about 10 seconds to hit the watch get my goggles on and jump in all on the fly.  I hit the water and began to swim.  I was very relaxed and found a good groove.  The washing machine effect was very prevalent despite the time trial format and bodies were everywhere.  I was strong through the first 1.5 miles and then I had a bad feeling of nausea.  At about mile 2 I puked.  I was able to continue albeit in a breast stroke while puking then with about .1 mile left I puked again.  Finally I exited the water in 1hr 30min.  Looking back I think I got sea sick and had a belly full of liquid that never settled.  This was a first time ever for this.  I think between the rocking of my body, the current, and the other people around me I tossed my cookies and all my early race nutrition...

 Leaving the water I was miserable.  My stomach was in a giant knot.  I went through transition, changed my clothes, forced a Clif bar down and walked my bike out.  The beginning 30 miles of the bike were smooth and it felt like my body was coming back.  I was not able to eat anything of solid consistency, but I could get my chomps down and fluids in me. 

 The ride itself was a lollipop shape with an out and back leg off the stem.  The out and back had an awesome descent of about a mile on which I hit my top speed at about 42 mph on the descent.  The uphill was challenging but I managed with no sweat.  I continued my ride and was feeling well.  The sun began to warm things up very quickly.  There was no shade on the course of rolling hills.  I had heard that temps went quickly to 95 degrees or so by 10am. 

 There was a cool town, Le Grange, I remember because I kept thinking about ZZ Top any time I heard it mentioned, and they had closed the roads to traffic.  They put fencing along the road and for two miles it was lined with people screaming and yelling. It truly felt like we were rock stars.  Riding out of town I felt ok but I had a bit of a pit in my stomach.  As we came around for the second loop my water and mixes began to get very warm.  It was necessary to keep using them but it provided no relief from the heat.  At mile 70 I stopped and peed that felt great.  At mile 80 I was looking to grab cold water at the aid station but they were out of water.  The next aid station was at mile 106.  For the last 40 miles of the ride we rode back to town with a 20 mph headwind and no relief from the baking sun.  I felt as though I had no strength and just focused on the next transition to bring me home.  My bike split 6 hours 10 min I think for the entire ride the slowest I have ever ridden.

 Entering into transition I felt ok although my dismount would have been a 4.0 from any judge.  I could not eat and had forced a lot of stuff into me but felt that I could not satisfy the thirst I had.  I changed my shoes lathered with my sunscreen and headed out on the run.  I saw finally saw my wife Kerrie and was able to let her know what was happening and got the encouragement I desperately needed to continue.  The run was lightly rolling and definitely not flat as advertised.  It was a cool two loop course.  I was able to set a goal to walk for 4 min and run for 8min for about the first 3 miles.  I quickly found myself losing the mental battle.  I ended up walking for about the next 10 miles. 

 It was somewhere along the far end of the course that I had picked up a partner in the process and we helped each to keep moving.  At mile 13 we began to run 4min and walk 4min for about 4 miles.  I then again had to walk.  At mile 21 I set my plan to run for a min and walk a minute. This continued to mile 25.  At 25.5 my calves were wanting to cramp, I pushed to run and did so through the finisher chute. 

 It was amazing.  I crossed the line standing and running.  My run split 6 hr 11min.  I found Kerrie and got a hug and kiss we cried a bit and then I found myself needing to get to medical.  My total time on the course was 14 hrs 11min and finished at 9:30 pm. I got a massage and an emergency blanket.  I finally got back to the hotel at 12:00 and hit the sack.

 Walking away from the event I have had plenty of time to reflect and learn.  I gave up a lot during my 40 weeks preparation for this event.  There is so much that can be shared, but I believe one of the strongest messages I can express is remember those that are sacrificing to help you in your goal.  I missed a lot of my children’s events, inconvenienced my wife and friends, and spent a lot of money that I had not been prepared for.  Those items aside the rewards that I have reaped stemming from this challenge have been quite fortuitous. 

 Mentally I now have the confidence that I can do just about anything.  I know I can go the distance. I know I can push and push past any pain or mental block.  Physically I got faster and stronger and leaner.  I placed a huge value in nutrition and eating right everyday.  I value every moment with my family and hope that my boys take my accomplishment and apply it to their own lives.  Strength in your family and support crew is so important.  You can’t take them for granted at all.  Remind them however you can and thank them for all that they do. 

 Iron distance racing must be respected.  Just because you watch it and see others doing it does not mean it is easy.  It is a process.  Educate yourself in any way you can.  To be successful and have a long life in this awesome hobby takes time and persistence.  I had said to others that I would never tackle this event again.  I have since taken this back.  This year I refocused myself.  I am not about going as fast as I can.  I am not about pushing myself to limits and then superseding them.  This year it is about family.  I will be going back to Louisville this year.  Though, this year my team has included one other.  My wife will be taking on her first Ironman this year. 

 Our relationship is quite unique.  Ten years ago she set out to change our lives.  Triathlon was the calling.  Ever since that moment of great depression and realization we captured that moment of change and took the strides to improve every facet of our life.  From nutrition, to our communication, to how we raise our boys, everything has changed and evolved for the better.  Together we have educated ourselves and finally learned how to train and help each other achieve our respective goals. This year I go to Louisville with her.  This year even though I am participating I am her biggest fan. I will help her with every step she takes.  I know the challenges and still am learning the pitfalls but I know with her by my side and me by hers we can certainly accomplish any feat.  I have purpose, I have reason, now I must reach completion.

Let's Get it Started

I have reached that time of year where it is time to get the ball rolling.  My offseason if there is such a thing is quickly coming to an end.  I have used the past couple of months to refocus and enjoy time with my family.  My body has recovered, for the most part, and is ready for the next year's punishment.  This offseason has brought about a couple of new goals and areas of focus.

I have begun with the help of a good friend Kurt a new cycling team. THRIVE Cycling Team has started as an invitation based race team promoting the sport of competitive cycling.  We have an elite, developmental, women's, and junior's program.  I am pumped about this and I am truly looking forward to this new venture.  I am also excited about it because it directly involves my wife and two boys.  They will all be racing under the THRIVE banner.

My wife and I have big plans for later in the year (and No it does not involve a 3rd child) and I am looking forward to those.  My goals as well as my family's goals are lining up and it is quickly looking like 2012 will be a breakout year for the Bernstein family.  It is here that I will give pause to my good news and do a little reflection on 2011.  Not that I won't give you insight into the coming year but I don't want to spill all my beans in this little ditty.

With the close of 2011, I am stepping down as president of the Altoona Triathlon Club.  For the past four years I have been encompassed, engrossed, and at times overwhelmed with this project.  What began as a couple of friends saying we should form a club, opened the door to the creation of a 100 member club that benefits entire communities.  I have always felt a need to do more, to share what I know, and to try and give back in some form.

I dove in and built a club from scratch. I learned and had hiccups along the way.   I had a lot of help in the process, and to those I say thank you.  I have had opportunities stem from this venture that I otherwise may have never had.  I have seen people find a sport that they never knew existed and excel in it.  At times it felt like a job and I admit there was a time that I got buried and was not very happy in what I was doing.  But I think that is natural for any leader or organizer.  After all, an organization is only as strong as it membership is, and I tried to remember that in every venture that ATC took on.

After four years I am stepping back and looking from the outside in.  I question myself as to whether I kept to the original intent of the club's mission, and I have to answer yes.  In four years ATC gave $8500 to charity, created a race that has made a name for itself in a community that needed one, and helped over 100 athletes find one another and learn together that triathlon is fun.

I extend a big heartfelt thanks to those that helped the club succeed, sponsors that stood behind us, and to all the members that make ATC possible.  I hope that 2012 will bring continued success and a clear vision of what ATC can do and bring to the community.   As for me 2011 was a great year.  THRIVE Multisport is growing and helping new athletes find their way to success in their goals. 

2012 looks to be busy, fun, and exciting.  I plan on updating you on my continued musings and stories from the trail.  We have more trips, training, and projects coming and I can't wait to share my biggest news, but that is a story yet to be written...

Grab a tissue...

So I sat down and wrote a full page on post season depression.  It was really good.  I had some scientific data and real life examples.  I think many of my readers would have found it informative and insightful.  Unfortunately I think it was just a cover and full of crap.  It is not who I am.  I think by now many of you have read my musings and hopefully found them written from the heart and sharing the values that I believe in.

That brings me to the reason why I deleted every word that I spent writing previously.  It think we all get run down in life.  In my line of work I see too many people medicated to the point that they become numb to what is a real feeling.  I will never be like that.  I will never let my family be like that.  No one has ever said that life is easy.  There are ups and downs and you must truly live life to every degree to appreciate the good times as much as the hard times.

I have found in my life that communication and passion are the two things that will keep me going day after day.  Communication is a must.  Clear, concise, and thoughtful words help make any situation an easy one to handle.  Passion must fuel you.  Every day I have my goals.  Every day I want to improve on the last.  Each day must be better than the last.  Along with that communication and passion, I have found the one person that makes every day worth more than living.

What fuels me? What makes me want to better every day? There are many little reasons such as pride, honor, personal values, etc.. But the big reason is my wife.  I have reached a point in my life where we have been together longer than apart. We are at times a well oiled machine. But there are hiccups at times.  We have developed the ability to work through any monumental problem. There may be tears, there may be some hard feelings but there is always understanding and resolution.

Passion is hard to come by.  There are times when we are in that dark place and just don't want to come out, but we do.  Why?  Passion. I come out of the dark for her.  She gives me reason.  She gives me life.  She fuels my every day. She gave me two boys, a beautiful home, and the freedom to be me.  She is the perfect interpreter, she is a rock with great curves, blond hair, and a smile that lights the room.

I push hard to prove myself every day. I teach my boys our values and the way to treat others.  But most of all I hope they find the one.  The one that fuels their passion.  The one that makes them want to be a better person.  The one that they want to get home to no matter how exciting an event they are in.  The one that you think of every moment.  I have that one. I am thankful.  I often question myself why she hangs out with me.  But I think I know the answer.  She shares my passion. 

It seems that every song the radio plays nowadays makes me think of her.  I want to be the best for her. I want to do the best for her.  I know I may slip and stutter, but I know she knows I do everything for her.  Post race depression be damned!

Been There, Done That

    This weekend I finally completed my sticker collection.  You know when you were younger it was a special day when we went to the grocery store, because we may have gotten something.  For me it was sticker books.  If my chores were done and my sisters didn't overshadow me I was rewarded with sitckers.
    Back in the day stickers were all shapes and sizes and details. We had photo albums full of them.  We even traded them.  We saved our quarters till the next time to get some of the more ellaborate stickers and kept pages open waiting for them to be placed.

    I don't remember when I stopped collecting stickers.  As a matter of fact I don't think I really ever have.  My stickers have gotten bigger and the meaning behind each of them has changed.  I drive around nowadays and see all sorts of stickers. Letters, Calvin without Hobbs, stick figures, race teams, the list could go on. 

    My collection has now become oval, white, and numerical.  I have now in my collection: 1.5, 5, 10, 13.1, 18, 51.5, 70.3, 140.6, 100, and my latest 26.2.  Now if you know what each of these numbers represent you are the type of person that may have a few of these on your vehicle.  I have come to a point in my life where I not only look at the number but the journey, sacrifice, and lessons that I took from earning each sticker.

    I have never once competed for reasons of only to earn a sticker, tattoo, or ego.  I have always approached every event as a possible life changing one.  I learn from every endeavor I undertake. Each day I learn, endure, push, and hope to survive.  And at the end of each event I take at least a day to reflect on the day and make my mental notes.  Then I hit the bath and rest.  The next day I think about what I can do next.

    Going long, short, or in between is not about achieving a sticker. It is not about the event.  It is about the album that you are compiling. 

    What is your album full of? Are your stickers ellaborate?  Do you have a favorite one? Wanna trade any? And most of all, have you filled that special spot with the one that you save all your quarters for?