Wildflower Race Report

I've published my Wildflower triathlon race report on my other blog and you can read it by clicking here.

There are a ton of nutrition and health take-aways, especially if you want to know more about how much triathlon can damage your body if you're not careful!

Enjoy...

Gettin' Schooled by the Sea at Laguna Lang Co Triathlon in Vietnam

Yeah, I ate an octopus the day before the race. For courage, of course.

I gotta admit - it seems like it's been awhile since I've raced.

As a matter of fact, the last time I did a triathlon was in Thailand last December, and since then it's been a lot of tennis, snowboarding and pumping iron.

But I’ve always said that if I were forced to choose one triathlon on the face of the planet to be on my race “bucket list”, I’d go with the December Laguna Phuket triathlon in Thailand, a race well-known for it’s friendly cultural setting, mouth-watering cuisine, scenic and challenging courses, and legendary post-race parties.

So when I heard about Laguna Phuket’s new sister event, the April 14 Laguna Lang Co Triathlon in Vietnam, I registered, got my Vietnam visa (easy to do online) for 7 days in Vietnam, and hopped on a plane to Da Nang International Airport for a 1.8k Swim, 62k Bike and 12k Run.

The actual race takes place at Laguna Lang Co,  a new holiday destination resort built on Lang Co Bay in Central Vietnam. The resort is slated for a bunch of extra development, but right now includes the Banyan Tree and Angsana hotels and spas, multiple on-site restaurants, a fully stocked gym, an 18-hole championship golf course, an enormous lap swimming pool that nearly circles the entire resort, and recreational activities like ATV rides and bungee trampolining.

Man, I hate triathlon travel. Such a drag. ;)

So you're kinda spoiled.

The events were awesome (as I've come to expect from the Laguna group), with a police-guided motorcycle bike tour of the course, good-sized pre-race buffet party full of Vietnamese foods like meat curries, fresh rolls with peanut sauce, seafood soups and an colorful variety of dragonfruit, mangoes, guava, pears and melons. 

And lots and lots of spa time (photos below).

Police guided tour of bike course

Gotta love Dragonfruit...

Alright, alright - so I know you're getting the idea that I pretty much stuffed my face, got massages, and lounged by the pool the whole time, but I did actually race, so let's get down to the nitty-gritty details.

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Swim

Breakfast: 2 packets UCAN Superstarch

Nutrition 45 minutes before swim start: 10 MAP, 1 packet TianChi, 1 shot "X2Performance" (a new blend I'm trialing).

Gear: BlueSeventy PZ3+ Skinsuit over ChampSys Team Timex one piece race suit, BlueSeventy Element Goggles

(Especially for long trips, I also travel with some general health supplements like Mt. Capra colostrum, Mt. Capra probiotics, Lifeshotz antioxidants, etc. and I'll do a post soon about that, or you can watch this video).

The swim is a fairly straightforward point to point course, heading straight out to the sea from a running beach start in front of the Banyan Tree, then turning right to swim parallel to and exit the water at the Angsana beach. 

The seas were really swelling this year - so much so in fact that up until the race start they said there was about at 10% chance that we would actually have a swim at all. I ventured out into the rough waters the day before and got tossed around a bit - I must admit more than any other race venue I've been to in years of racing. Even though I'm a relatively decent swimmer, I suspected the swim would give anybody even mildly uncomfortable about open water swimming a real scare, so I was curious to see if they'd even have a swim. 

As it turned out, on race morning they actually shortened the swim to 1.2K, and gave any participants an option to complete the duathlon if they wished to opt out of the swim.

Pacing doesn't really matter for a 1.2K swim. You just go hard the whole time, and the first 200m or so is the most important to establish good positioning in the water. 

Knowing Ironman world champion Chris McCormack was a talented surf rescue swimmer, I lined up behind him at the running beach swim start and planned to head in the general direction he did (with the caveat being that I knew he'd leave me far behind his wake within a matter of minutes). So even though I had the pleasure of watching him disappear fast ahead, my attempt to shadow him at least left me with a tough, but relatively well-navigated path through the swells.

Me in red cap, far left, behind Macca.

Once I made it past the big breakers, my swim felt fast and good, which I was happy with as it was my first chance to trial my "minimalist triathlon training" protocol - and I hadn't swam any "intervals" of anything more than 200 meters up to this point in the season. 

Perhaps I got a bit too confident though, because as I was mere seconds from finishing the swim, and literally body surfing into the beach on a giant swell, I lost control and was body-slammed hard into the ocean floor. I somersaulted, stood up, gasped for breath, got hit by another wave and tossed nearly 10 feet. I felt my knee and low back twinge as I slammed into the ocean floor again, but was more embarrassed than injured, as this all happened as a crowd of onlookers at the swim exit watched. 

Do despite getting schooled by the surf at the swim finish, I came out of the water in 8th place, at just over 18 minutes. 

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Bike

Nutrition: 2 packets UCAN Superstarch with 2 shots X2Performance (mixed in downtube water bottle) and 10 MAP (in ziplock bag in jersey)

Gear: QR Illicito with Shimano DI2, Shimano CR-50 wheels, Challenge "Triathlon" tires, Louis Garneau cycling shoes, Gray Aerodome helmet

The bike was a scenic, flat and fast time trial course that weaved through open roads alongside rice fields and small villages. Within 5K out of Laguna Lang Co is one of only three relatively short climbs on the entire course, with a second climb 15K in, and a final climb back into the resort area near the finish. The climbs are all short, with the longest one being that one in the middle, at maybe a 1/2 mile. The course is primarily a large loop consisting of well-marked, paved country roads, a short section on the national highway connecting Hanoi and Ho Chi Minh City, and a circumference around a lake (Lap An Lagoon). 

And I was literally by  myself the entire time on the bike. At one point, a marshall rode past me on a motorcycle, a couple times a TV film crew came by for some footage, and that was it. I've had this happen before - being in "no man's land" sandwiched between the pros and the rest of the age groupers, and when it happens, the toughest part is simply to not lose focus, as there's not a whole lot to think about out there. In my case, I'd blow up trying to close a 3 minute gap on the pros, and I'd lose too much time spinning it out and waiting for some age groupers to work with. So it was just a solo time trial 

I tend to "mash" on these long, flat courses, and rode at a cadence of about 60-70rpm nearly the entire time, finishing the 62K at about 1:40 and getting into T2 right where I began, still in 8th place.

Even though it was flat and fast, this was honestly a tough bike ride for me - not just mentally, but also physically. Since this was the first race of the season, I haven't ridden longer than about 20 minutes in awhile, and I should probably get 2 or 3 good, focused 60-90 minute long intervals rides before Wildflower Long Distance triathlon in May (my first "A race" of the season). 

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Run

Nutrition: One more shot of X2Performance halfway through.

Gear: Skora Running shoes

The run at Laguna Lang Co triathlon is a two lap course that weaves on slightly undulating paths along a golf course and ducks in and out of the resort area, primarily on grass and golf cart paths, with a few short gravel track sections. 

Although the early swim start of 6:30am ensures the majority of the race is not excessively warm, I arrived expecting tropical climate heat by the time I was out on the run. But this year’s race was unseasonably cool and overcast, with occasional bursts of rain - so it never really got too warm - good news for my Washington white skin and extreme lack of heat acclimation. 

I'm not sure if it was the cooler conditions, all the off-season tennis and snowboarding, the Hurricane treadmill workouts or the Litvinov sprints, but I ran like a bat out of hell and felt great the whole time, finishing the 12K in 47 minutes, passing two athletes (and learnng later that another dropped out), and arriving at the finish line as: 

5th overall and 1st place amateur.

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Post-Race

It was certainly a pleasant arrival at the finish line, which was stocked with fresh Vietnamese foods, dozens of massage therapists, and plush seats and tents for post-race lounging. So I did a bit of stretching, got a massage, pushed my bike literally fifty feet into my hotel room and by 10:30am was sitting at the Angsana hotel's breakfast buffet.

Of course, as expected, the post-race parties began soon after the race, with a lively beachside and rooftop cocktail pool party just hours after the race finish, followed by another huge buffet at the post-race awards ceremony, and finally a DJ and dancing party that stretched into the wee hours of the night.  So basically, if you do this race, come prepared for your day to just be beginning when you cross the finish line.

Mmm...my favorite - spring rolls...

 After sleeping in the morning after the race, I took a complementary 90 minute shuttle trip to the nearby city of Hoi An to take in the local culture and Vietnamese architecture, temples and houses, as well as get in some shopping, spas and a variety of authentic Vietnamese street food like fresh seafood in rice paper, beef and shrimp skewers, and tasty Pho noodle broth.

The last couple days I was there after the race, the sun came out, it got hot, and I had a chance to do a little training in what I'm told is the more typical weather this time of year, and it definitely did get warm - so come prepared for that if you plan on showing up next year!

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Summary

I could totally see Vietnam turning into a triathlon training and racing hotspot. 

If you dig Asian travel, I'd check this race out - and for me, it was a nice way to get a bit of a tune-up in and kick of the race season with a solid effort. I love to help folks out with triathlon advice, so leave your questions, comments and feedback about nutrition, training, pacing, the race, or anything else below.

By the way, leave your comments below or email me: ben@bengreenfieldfitness.com if you're interested in doing the "sister" race in Thailand this December - http://www.lagunaphukettriathlon.com - I'm considering putting together a 2 week trip to that race for anyone interested...first come, first serve - max would be 12 people.

Sample Training Week of Minimalist Ironman Training...

Many of you heard my interview with EVOAthlete's Jay Schroeder. While I'm working on a more formal post about how I am implementing his advanced endurance training methods in my minimalist training (6-9 hour per week) build-up to Ironman Canada, here is a basic overview if you want to see what a week of training looks like for me right now:

Monday: 

-Easy 30 minute recovery ride

-30 minute focused swim drills with fins/paddles

-Tennis practice, either before or after in sauna do 5x20 second on, 5 seconds off isoextreme lunges

-Before bed: 5 minute isoextreme wall squat

Tuesday : 

-Full body foam roller

-5 minutes inversion table

-5 minutes hot-cold contrast thermogenesis

-Swim 10x100's using Wetronome to decrease 100m time by 0.2s per week.

-Run Hurricane workout, 10x30 seconds at 10mph and 10% incline + 5-8 rep Barbell Complex (Squat/DL/Overhead Press/Clean) + 30 Burpees finisher with mobility drills

Wednesday: 

-Swim 50's and 25's sprints. Dryland - between each set perform 35 rebound bent over DB row "pen drops" with folded dollar bill exercise 

-After completing swim, in sauna: 10x30s on/10s off iso extreme standing hamstring and iso extreme back foot elevated lunge 2 minutes each side.

-30 minute ride with 5-10x 10-20 second super high cadence neuromuscular repeats, after ride perform 1 Russian Lunge every 5 seconds for 2 minutes, then repeat for opposite side

-At some point during day, iso extreme rebound standing doorway pushups - 1 rep every 10 seconds for 5 minutes, hten iso extreme scapular pullups 20x10 seconds on/5 seconds off. 

Thursday: 

-Before or after run perform isoextreme doorway pushup, 5 minutes.

-Litvinov 400m repeats as 15-30 dumbbell swings or front squats to 400m uphill or flat run. After, do 5x20 second on, 5 seconds off Isoextreme lunges. 30 Burpees finisher.

-Tennis

-Before bed: 5 minute isoextreme wall squat

Friday:

-5 minutes inversion table

-5 minutes hot-cold contrast thermogenesis

-30 minutes Injury Prevention Protocol (preferably in sauna)

Saturday: 

-Electrostimulation 30 minutes quads/hamstrings + 60-90 minute Zone 3 intervals ride. After: isoextreme standing hamstring 10x30 seconds on, 30 seconds off 

-Hypoxic swim set, 20-30 minutes

Sunday: 

-Run 60-90 minute Zone 3 intervals + swim longer 200-500m intervals. Between each swim set 15 rebound bent over row "pen drops" + folded dollar bill exercise and rebound bent-over front delt raise 15x + folded dollar bill exercise

More to come soon at BenGreenfieldFitness.com! Also, check out Jay's site at EVOAthlete.com.

How I Prepare My Race Day Nutrition For A Half-Ironman

I've received quite a few questions about how I actually prepare my race day nutrition for a Half Ironman. If you read my "Healthy Race Day Nutrition Plan" article, then you know that my race day nutrition for a Half-Ironman looks like this:

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1. UCAN

UCAN is a high molecular weight, corn-derived starch that is metabolized differently than simpler sugars such as fructose or maltodextrin. It is a powder that you mix with water, and it’s metabolism results in far less insulin production and less blood sugar spiking compared to other gels and sports drinks, and as a result of these lower insulin levels, this approach also allows your body to tap into it’s own storage fat as a fuel.

How I use UCAN: I simply consume 2 servings (220 calories) 2 hours before the race, then 2 servings per hour during the entire bike and run. I mix 6 packets (enough for 3 hours) into a water bottle that I keep on the downtube of my bicycle and consumed a mouthful every 15-20 minutes, and put 3 packets into a flask that I guzzle from every 5K on the run.

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2. Energy28

One drawback to UCAN is that most of it is flavored with artificial sweeteners, so I choose the plain, unsweetened version. But the plain version tastes a bit “chalky”. So I wanted to figure out a way to add a bit of flavor, and also get some extra energy-boosting compounds. Enter Energy28 Liquid Superfood, which imparts both flavor and also energy enhancement without the caffeine central nervous system overstimulation.

How I use Energy28: I simply consume 1 servings for each serving of UCAN . So I put 6 servings in the water bottle that I have the UCAN in, and 2 servings per hour in a flask of UCAN that I carry on the run. 

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3. Master Amino Pattern (MAP)

As I’ve written about extensively in this 2 part series on amino acids, high blood levels of amino acids primarily:

1) reduce your rating of perceived exertion, allowing you to work harder without your brain “shutting down” your body;

2) keep your body from cannibalizing your own lean muscle during exercise, thus limiting post-workout or post-race soreness.

But most proteins (the source of amino acids) need to be digested, which can take a long time and shuttle a lot of extra blood away from your muscles and into your stomach. Enter the MAP capsules, which completely digest in 23 minutes, while other protein sources take anywhere from 2-6 hours.

How I use MAP: I consume 10 capsules 30 minutes prior to the race, then simply carry  a small ziplock bag of MAP in my shorts and eat 5 per hour during the entire bike ride (I just chew them, but you could also swallow them with water).

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So how do I practically prepare all this? Here's how, courtesy of my iPhone camera from my hotel bathroom in Thailand before a race...

Run Flask Step 1: Dump 3 packets of UCAN onto a makeshift funnel, in this case, the front page of the race program. 

 

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Run Flask Step 2:  Fill flask with UCAN powder (this is just a handheld flask holder - companies like NathanSports and FuelBelt make them)

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Run Flask Step 3: Set flask out on floor by bed with 3 packets of Energy28, which I'll add in the morning just before I head to race start. Mixing the night before can cause clumping, so I wait until last possible minute. After adding Energy28, there will be barely any room left for water, but I'll top it off with 2-3oz water. 

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Bike Bottle Step 1 (optional): Toss a bunch of UCAN packets in bathroom sink. No funnel required since bike water bottles have a larger mouth.

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 Bike Bottle Step 2: Dump the UCAN packets one-by-one into bike bottle.

 

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Bike Bottle Step 3: Set the bike bottle out next to 6 more Energy28 Packets for mixing the next morning. Go to pasta party, sleep, get up, and kick butt. ;)

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No photos of the MAP, but that's pretty straightforward. Just put some capsules in a ziplock bag and carry in your jerseys or up one of your shorts legs.

Rather than you having to go the four corners of the planet to get this stuff, I figured out how to just bundle it all for you in one convenient Low Carb Fueling package:  

http://goo.gl/Yryi5 <–UCAN+MAP+Energy28 Low Carb Fueling Package

The package above is basically 60 packets of UCAN, a full 120 tablet bottle of MAP & a bottle of Energy28 – everything you need to get your low carb fueling  dialed in, and about 1-2 months worth of fueling!

And leave any questions, comments or feedback below...

Overall Amateur Win at Laguna Phuket Triathlon

Here's the results!

Story and pics to come later...

Redemption - The Leadman 125

At the last minute, I registered for the Leadman 125 race in Bend, Oregon as a "redemption" race for my DNF (Did Not Finish!) at Half Ironman World Championships 2 weeks ago.

So myself and my friend Derek Garcia  drove down to beautiful Bend, and met up with an athlete who I coach (Jim McIntosh) to survey the bike course - which started up at about 5000 feet elevation at chilly Cultus Lake and ended with a screaming fast descent down into Bend, Oregon.

For this race, I planned on using a whole new nutrition protocol, which I talked about in detail in this Endurance Planet podcast, but which basically involved:

1) UCAN Superstarch - eat 2 servings for breakfast (mashed with a banana) and then one densely mixed bottle of UCAN (200 calories per hour) on the bike downtube and one Nathan running flask for the run (also mixed for about 200 calories per hour).

2) Energy28 Superfood - slam one just before the swim, and then one serving of it mixed in with each serving of UCAN - for both flavor and some extra energy boosting compounds, like Maca and Rhodiola (Energy28 also has about 35 calories a serving).

3) 5 Master Amino Pattern capsules per hour (to keep my blood amino acid levels up).

Basically, with this 1-2-3 combo, I'm giving my body a slow release sugar with some amino acids in it, and deriving the remainder of my energy from my body's own fat stores - which basically means I'm eating 200 calories less per hour than I normally do during a race. You can really geek out on this nutrition protocol by clicking here, if you'd like. 

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As I expected with a late season race in the Pacific Northwest, race morning was dark and cold. Our bus driver got lost on the way up to Cultus Lake, so I arrived at the transition area in just enough time to put my water bottle on my bike, use the porta-potty, and rush into the tent to put on my wetsuit.

Unfortunately, I'd grabbed the wrong wetsuit from the stash of wetsuits in my garage (my BlueSeventy Helix was stolen at the Troika Triathlon), and I found myself feeling like I was being strangled in a tiny wetsuit with arms and legs that came up to my elbows and knees!

But the water was cold enough to where I did not want to venture out without a wetsuit, so I wore it.

I ran into the water and made it to the swim start just as my wave took off...

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Feeling like I was hyperventilating the whole time, I managed to get onto the feet of  a faster swimmer and hold on for dear life for the 2.5K swim. He dropped me about 200m from the finish, but at that point I was simply relieved not to have A) frozen or B) ripped my wetsuit.

I swam this swim the same way I approach my Half Ironman swims - no pacing or holding back. Just swim as hard as you can (without breaking form) from start to finish.

As I came out of the water and ran into T2, struggling to emerge form my tiny wetsuit, I had no clue what place I was in, but knew that I was freaking cold!

When I arrived to my bike, I saw that the bike beside me was already gone, which I hate to see. So I skipped the important step of putting on gloves, or arm warmers, or socks, and just took off.

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Thanks to my hasty transition out of transition, for the first 15 miles of the bike I watched my fingers slowly turn blue. I couldn't hold my water bottle or eat anything because my hands were so cold! I just kept opening and closing my fingers, hoping they'd warm up soon so I could eat and drink.

By about the 15 mile mark, I had passed everyone on the bike and caught the leader, Jeff Smith. Since my legs were feeling good, I decided to put a move on him too, so I passed him, put the hammer down and didn't look back for the next 5 miles.

When I finally did turn around, Jeff was still there! He hasn't lost his last 9 races, so I should've known better than to think I could drop him that early in the race...

For the rest of the 65 mile ride, including the 50+ mile per hour descent into Bend, Jeff and I raced neck to neck, taking turns holding the lead all the way into run transition, where Jeff rode in about 20 feet ahead of me...

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I beat Jeff out of transition, but at that point, I was thoroughly parched, and wasn't sure I was going to be able to maintain the intensity I wanted for the 10 mile run. My strategy was to simply run this race just like a 10K, then hold on for dear life in the last 4 miles.

But my lips and throat were completely bone dry, since I only had one bottle of water during the entire bike ride. Every time I went cycling through an aid station, they simply weren't ready with the water bottles. That's the hazard of leading the race!

As I worried about my hydration, Jeff caught me quickly, and we reached a Y in the road after just 1 mile. It wasn't marked. One option was to run along the river and the other was to climb a steep 1/4 mile hill.

I'm not sure why, but we both took off up the steep hill, and it wasn't until we got to the top of it that we realized we ran completely off course. It's a horrible sinking feeling when you're in the lead and you lost precious minutes running the wrong way, but once again, that's the hazard of being in front.

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So we took off back down the hill, and now Jeff was in front of me. For the next 4 miles, I tried to keep him in sight, and by mile 5, I saw him not run through an aid station, but actually briefly stop to drink water at the aid station, which (no offense Jeff) to mean is a sign of weakness in a run of this distance, and suggests that you might be hurting.

I was hurting too, but that's the point where I put my head down and my move. I passed Jeff by the end of that aid station, and didn't look back for the next 2 miles.

At mile 7, I glanced back and didn't see anyone.

But not wanting to take any chances, and knowing that the 34 and older age division started 6 minutes behind us, so someone could actually still beat me, I kept the throttle down all the way to the finish line, and ended up winning the overall race title by a little under 3 minutes.

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So despite barely making the swim start, wearing a tiny wetsuit, and getting lost on the run, I managed to squeak out the overall win for Leadman 125!

The best part is that with that different nutrition protocol, my gut felt fine after the race (none of the usual bad gas, post race sugar burps, caffeine downers, or anything like that!).

Here I am with my finisher's tape:



So what's next? Myself and a group of 15 athletes will be headed to Thailand this winter to do a double triathlon in beautiful Phuket (where even the triathlons have a happy ending). ;)

Leave your questions, comments or feedback below.

What Happened In Vegas (Hopefully Stays In Vegas)

At the end of this post, I've got a quick question for you that I'd love to hear your feedback on...

I must admit that I felt pretty dang good coming into the Ironman 70.3 World Championships in Las Vegas.

Really good, actually.

My legs were a-popping and I was ready to lay down the smack and back it up. After a tough race (see my previous post) at ITU Long Course World Championships in Spain, I raced a Half Ironman "tune-up" a few weeks ago, where I took third overall (Troika Triathlon) and have just felt really fantastic lately.

I've raced long enough to know when my body is ready for a solid performance, and this seriously threatened to be it.

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But the mishaps started the night of the race.

At 2am, the hotel room next door woke my roommate Graeme and I up with a very loud hip-hop song on repeat. It was literally shaking the wall.

Then the jackrabbit-like humping started, with a guy who kept shouting "F*&^ me harder! F*&^ me harder!"

You gotta be kidding me. After about 45 minutes, hotel security shut them down and we finally got back to sleep.

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Despite being a bit sleepy, the swim went well.

But soon as I hopped on my bike, though, something felt funny.

On the first hill up and out of transition, people were passing me left and right. I shrugged it off and just waiting for my legs to "come around".

Just to be sure, at the top of the hill, I pulled aside and checked my tire pressure. Everything was good...

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Then, on the downhill, as I slid to the front of my saddle, the whole saddle went nose down. I had just gotten a bike fit, and had been messing around with my fit afterwards.

Obviously, I failed to tighten the seat enough.

No big deal, I thought, and I slammed my butt down into the saddle to correct it. 

Then the real trouble started. My entire seat post slid down. Yet another mechanical adjusting failure on my part.

So I rode the next 5 miles standing up, until I found a tech motorcycle and did a quick tool adjustment on my seat.

By this time, I figured I was screwed for a podium finish, but tried to keep my head in the game.

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But I just kept getting passed, despite me working harder than ever on the bike.

No offense, ladies, but there were women riding by me who had numbers like "48", "49" and "50" written on the back of their calves.

That just doesn't happen to me in races!

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So at mile 40, I pulled over for a third time, and this time I spun my rear disc.

Even though I had checked it the day before, I must have jostled it laying the bike down in the minivan, because the brake caliper was shoved up against the disc.

I'd been riding with brakes on for the past 40 miles.

At that point I was mentally ready to be done, and knew I wasn't going to be anywhere near the podium division finish I was looking for.

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I "soft pedaled" back into transition, ready to throw in the towel.

The screaming spectators and crowds got me inspired to jump into the run.

However, when you're running a race in over 100 degrees heat, you need a reason to be out there, and at that point, my reason had faded. A finisher's medal was not enough incentive for me to punish my body for the next 90 minutes.

So at mile 3, I walked it in and called it a day.

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Here I sit in Vegas, getting ready to end a tough experience with a hard drink.

But there's one more thing:

When I have an experience like this, I need a redemption race. Something to give myself a mental boost of positivity, go prove to myself that I'm fast, go use the fitness I built up for this race, and ensure that everything is OK.

So here's my question for you:

Where do you think I should race? I'm ready anytime in the next 2-3 weeks. You name the place and I'll try to make it happen - Olympic up to Half Ironman...go!