Due to nasty rains in the Des Moines area over the last week, portions of the Hy-Vee Triathlon bike course are flooded (specifically, Water Works Park).
In response, event organizers have changed the route of all legs for each the 5150 Elite Cup, 5150 Championnship, and Age Group Triathlon (see website for the route changes -- I'm unable to link it right now).
The 5150 Elite Cup will still be a 1.5k/40k/10k race. The 5150 Championship and Age Group Triathlon have been shortened to a 750m/20k/5k. The Elite Cup start time remains the same, but the remaining waves start at 8:30am. Transition closes at 6:45am for all athletes.
I will reserve my opinion as to the changes noted (if just Water Works Park is flooded, why revise the run leg too? Why shorten the run and swim? Why shorten any of the legs??? Needless to say, I'm damned disappointed.). I will still post the resulting video from my ride, but obviously it will be irrelevant for future race previews. I will also post the revised route once I get the chance -- hopefully tomorrow, but possibly after the race is already finished.
This is part two of my three-part series on the Hy-Vee Triathlon.
Part 1 (Event Registration & Website) can be found HERE.
Part 3 (Event Expo & Race Day) can be found HERE.
Athlete Guide
One week before race day, organizers sent all participants an Athlete Guide via email. It outlines in decent detail the ins-and-outs of the events for race weekend, including parking, race day schedule, lodging options, packet pick-up, etc etc etc.
Course Preview Course Changes
More specifically, "changes from 2012." For the swim, elites used to swim in the Des Moines River. As most will attest, I'm sure they're glad they have since been moved to Gray's Lake just outside of downtown (age-groupers have always swam there). And the run? That used to start from the lake area and finish downtown. For age-groupers, transition has always been just south of Gray's Lake. I sorta miss the downtown finish, but it does make spectating a bit easier, I suppose. And it rids the run course of the nasty hill up towards the Capitol Building.
As I'd mentioned before, this year's courses haven't really changed from 2013 (as in, at all). But If you've taken a hiatus from the Hy-Vee Tri in recent years, they've undergone some changes. So best to review them now. So with that... Parking
Perhaps the most confusing my first time around was the whole parking situation. Yes, it's just south of transition. And yes, transition is just south of the lake. But getting there is far from obvious. On race day, and the days prior, the lake area is completely shut down, which means you'll have to get to parking some other way. That only other way is coming in from the west, on Bell Avenue just west of Fleur Drive. Signage will be up to direct you, but you have to turn on to SW 22nd Street, which passes under Fleur Drive, and in to the parking area. All the way from 4:30am of race day, this lead-in to parking is traffic-laden, so be sure to give yourself an extra 30-45 minutes of stop-and-go and standstill time. Possibly even closer to an hour approaching transition closing at 6:30am. If you are unlucky enough to get there late and get parking close to the entrance, a long walk to transition will be part of your race morning as well.
And yes, athlete's and spectator's share parking, so it gets a little nuts nearing race time.
A view of the the parking (and transition) areas (Image courtesy of Google Earth).
Transition
Transition is located at the Southeast corner of Gray's Lake, right off the Northeastern edge of the parking area. Depending on where you park, it could be a sweet little walk, so be prepared for that upon arrival and exit.
Swim Exit is along the Northern edge of transition, with Bike In/Out at the East, and Run Out at the Northwest corner of transition. All transition is assigned, with small numbered stickers corresponding with bib numbers stuck to the rack's top tube. Simply rack your bike atop your assigned number. Don't expect much space -- though bikes are staggered front-to-back, the bare minimum of space is allotted. In fact, the rear wheel of my bike was touching the rear wheels of the bikes next to me (despite the fact that they were facing the other way). That doesn't leave any room for your transition stuffs, so come with the bare minimum.
For relay racers (i.e. me), there is a "relay box" along transition's Western edge, right next to Run Out. Though I can't image too many scenarios that would improve the relay process, know going in that this is ridiculously hectic and confusing. The intention (at least last year) was to have swimmers run in to the Relay In, find their bikers within the relay box, and then bikers run out of the Relay Out opening (each are separate openings). However, in actual practice, the In/Out openings don't mean anything, because as soon as swimmers start to come in, everyone in the relay box crowds the Relay In/Out areas. So swimmers, after a grueling 1500m, run in to transition only to find a enormous sea of faces and virtually no way of locating their teammate. You can scream your teammate's name, but good luck deciphering among the cacophony of shouted names and "HERE HERE HERE!"s Many a seconds are wasted in transition by relay members, and very few are lucky enough to escape quickly. --Good luck.
Transition area in orange, with relay box highlighted in tan, and each sport's In/Out noted.
Swim
The swim is an Olympic-distance 1500m open water swim in the crystal-clean (ha-ha) waters of Gray's Lake. The swim actually starts from a sanded beach on the north side of the lake, which means a solid 1km walk around the lake in bare feet starts off your morning (call it a warm-up). Swimmers exit South before turning West towards the lake's Western most edge. The swim route nearly follows the contour of the Western half of the lake, forming a horseshoe shape. Swimmers exit along the Southeastern edge of the lake, just north of transition. Passing the north-side "peninsula" that juts out in the lake, waters get shallow -- so much that, during drought years, you can actually walk along the lake bed if you wanted to. This year hasn't been so much drought-ish, but don't panic if you happen to touch ground.
Though the area is heavily grassed, it doesn't take long before things get very slick, and possibly even muddy in later waves. This is particularly so for the run in to transition. Many a times have I watched swimmers run in, turn left towards their bike, and -- because the grass is matted down -- completely eat it. I'm talking every fifth swimmer...so the statistics aren't on the swimmer's side. Be very careful running in to T1, and mind your footing every step of the way.
The swim. Note that the western trek actually travels further towards the western edge of the lake.
Bike
TrainingPeaks Course Map/Details can be found HERE.
This bike event has almost become specialty, and despite its Iowan skylines, I consider it one of my favorites. Roads are completely blocked off, which means zero traffic whatsoever through the city's downtown roads. Even under USAC and USAT sanctioned races, rare is the event that allows for traffic-free rides.
Also Olympic-distance, the bike is a 40k ride over varied but paved surfaces. Though some of the roads are traditional blacktop, Iowa loves its concrete highways just as much. In fact, if you're riding over blacktop, be prepared for many potholes and patch jobs -- especially on George Flagg Drive along the Sourthern edge of Water Works Park (unless they have been since-fixed, which I doubt). One one climb adorns the route, and it is significant.
As mentioned before, Bike Exit is at transition's Eastern edge, which means quite the cleated run if you're assigned a West-side bike rack (which, given relay, I am, every year). As soon as you hit the parking lot, you mount, and ride through the spectator stands and on to John R Grubb Lane, the park's main road. Once you hit Fleur Drive, turn right. Out of the park and on to Fleur is actually somewhat confusing if you have a later wave: there are cyclists coming South towards you, coming North towards you, cyclists headed West away from, AND there are runners and spectators and volunteers point bikers every which way. Stay focused and be sure to FIRST HEAD NORTH (almost every year I see a cyclist miss the turn and head straight West with the Westbound cyclists, which not only is incorrect, but very dangerous).
A quick jaunt north on Fleur Drive follows with a right-hand turn heading east on Martin Luther King Jr. Parkway towards downtown and across the river. There's a Southern turn on to E 11th Street, and a u-turn turnaround back North, then West again on King Drive. Once back to Fleur, you turn right heading North, again to another u-turn turnaround back South on Fleur. As tempting as it is to turn left back in to Gray's Lake, cyclists turn away from the lake, West on Gray's Lake Road and in to the always-pretty Water Works Park. This is always where I do my overtaking, as cyclists fall in to place and in to rhythms. The roads are very flat inside Water Works Park, and I always aim to take advantage of it.
The route follows the Des Moines River inside Water Works Park before spitting you out on to George Flagg, whose roads can get a little dicey. A slight right on to Park Avenue and cyclists are met with two very nasty railroad crossings, one right after the other. In year's past, the concrete surrounding the tracks was just as rough-edged as the tracks themselves, and if cyclists aren't vigilant, a tire slipping in to the tracks would not be terrifically difficult. In year's past, organizers have laid out blue matting to smooth out the tracks for bikers, but even then it is rough enough to cause a wreck (and, for whatever reason, last year they DIDN'T provide the mats). Be sure to take this section slow and ride as perpendicular to the tracks as possible (they do sit at an angle).
A close-up satellite image of the tracks, to give some idea of the best way to cross them.
Always run perpendicular to the tracks!! (Image courtesy of Google Earth)
Once the tracks are conquered (for now -- you'll hit them on the way back, too), the first climb comes with the turn left on to Thornton Avenue. If you have climbing legs, and winds aren't out of the west, this is the perfect place to attack. Most wouldn't be expecting it. You can continue attacking as you turn on to South Hwy-28 if you have the legs, and again, the winds aren't in your face. The climb, starting about 8.5 miles in to the ride on Thornton Avenue, doesn't officially quit until well on to Highway 28. The metrics are as follows:
Though it is the only significant climb of the route, things get very lumpy from there along Highway 28. Several mini-climbs pop up that, along with their late-route appearance, are just enough to cause many cyclists to explode. The route does exit Westbound off of Hwy-28 to Army Post Road, but the mini-climbs continue through to the turnaround just south of the airport, and back on to Hwy-28.
The route turns back on to Thornton and then Park Avenue, which means a very quick descent followed immediately by the train tracks again. This also means that any speed you collect on the way down Thornton is quickly erased passing over the tracks. Park Avenue picks back up slightly after the tracks, so any speed lost is lost for good.
The route also turns back on to George Flagg, but keeps on Flagg instead of running through Water Works Park. Gorge Flagg Parkway is pothole-laden, many of which have been patched -- poorly. Be very careful over these areas. These stretches are also slightly on the incline, so speeds won't be as fast as they were on the way West through Water Works.
Finally, a quick left on Fleur, followed by a quick right back in to Gray's Lake Park. Just be sure to hit the brakes when you enter the spectator stands. It's all-too-easy to give the two-arms-up victory solute to your adoring fans, but T2 is waiting. Visualize, visualize, visualize!
The bike route, with Hwy-28 climb highlighted (Image courtesy of Google Earth).
Run
TrainingPeaks Course Map/Details can be found HERE.
Though few past participants would likely agree, I miss the old route. The enormous climb up Capitol Hill to a finish just in front of the the Capitol Building. So cool.
Though the Hill is gone now, and -- for the sake of the spectators, I presume -- the run portion and finish line has been moved to Gray's Lake (it originally was a 2-mile hike from transition to the finish line two years ago). The route exits out of transition next to where swimmers run in, heading left/West and South outside the Western perimeter of the transition area (which makes spectating from the relay box really exciting, actually -- GO GOMEZ!!!) before eventually heading East-bound on the Meredith Trail. The route stays on the Meredith Trail all the way up the river to Martin Luther King Jr Parkway. East in to downtown (a cool part of the run) is met by a u-turn turnaround back where you came along the Meredith Trail.
Once back around the western edge of transition, runners instead turn left heading West and away from the water, still on the Meredith Trail. Just before the park entrance, runners turn around on to Fleur back south, before re-entering the park at the marina. Entering the marina means the blue carpets are laid out for you, along with spectator stands lining the right side of the course. This is when the sense of accomplishment finally hits. Though the final adrenaline rush would have you speed on a head, don't forget to soak this part of the course in -- you've done it, and you deserve the memory.
The run route. Pancake flat (Image courtesy of Google Earth).
Info on expo, packet pick-up, and race day (including detailed videos and pictures!!!) to come following race weekend.
Keep R/B/S-ing. -tds
Part one of this three-part series covers Event Registration & Website.
Part 2 (Course Preview & Athlete Guide) can be found HERE.
Part 3 (Event Expo & Race Day) can be found HERE.
Here comes the another multi-part race report! This will be for the Hy-Vee Triathlon, site again of the 5150 Triathlon Series' U.S. Championship. Of the events I do yearly, this easily the highest-profile, with professional triathletes from around the world flying to corn-fed Iowa to compete. Last year I got to watch two of my favorite triathletes each take their second wins for this event: Javier Gomez (SPA) and Emma Moffatt (AUS). Watching these guys duke it out with a better-than-front-row seat is truly exciting, not to mention being a part of the international event.
This will be my third year competing in the Hy-Vee Triathlon's relay division. Though the swim and run's routes have changed over the last year, the cycling route hasn't, and is still one of my favorites to ride, likely simply due to the event's notoriety. This year, the triathlon will remain the same as it was in 2013, including all three routes. I will cover each of them in a moment, but first, the ins-and-outs of registration.
Event Registration
Registration is via the event's aptly-URL'd website at www.hy-veetriathlon.com (don't forget that hyphen!). For 2014, there is a registration button near the top of the screen on the right side.
The event's home page, including registration (and volunteer) buttons.
Clicking on the button/box will bring you to another registration screen, including a description of the event, which is actually outside of the event's webpage, and in to the registration host website, active.com.
The event's first registration page, which looks like the same site, but is actually through active.com (note the URL).
Simply click the green "Register Now" button to continue on.
Active.com's login screen.
Now you're on active.com's login screen. You can login if you already have active.com credentials, sign up for new credentials, or simply sign in as a guest to skip the whole "new account" stuffs.
Pick your poison: Individual, or team?
Yes, the Hy-Vee Triathlon is expensive. But race alongside people like Gomez?? C'mon! Choose your associated category to continue...
-Individual Option: You're at least 15 years-old and want to compete as an individual.
-Team-Captain Option: You are going to race as a relay team, and the team has not yet been set up. Double-check with your teammates to be sure one of them didn't already start the team! It's a pain in the but to un-register if you accidentally double-registered your team. If you already have a team, then you'll choose the....
-Team-Member Option: For this one, the team fees have already been paid and you're just joining an already-existing team. Just do a search on it on the next page. The captain will verify that you're on the team.
Then you got your legal mumbo-jumbo and the signin-your-life-away verification of liability.
Sign in blood here.
Click the green Agree & Continue button, and then you got the page where you enter your deets, such as address and emergency contact info. If you have a USAT license, this is where you enter your number. If you don't, you'll be charged a one-day license fee upon check-out.
Gimme your deets.
After that, you pay the fees and what-not. I won't show screen shots of that, because I don't trust you people with my credit card information.
All is said-and-done, check your email box to confirm that it all went through okay. I'd recommend clicking on the "View your complete registration details" at least once to make sure all of the deets you put in are correct.
And idea of what the confirmation email looks like, sans black scribbles.
That's it! You're registered. Take some time out to play around the website after that. Particularly in the "Athlete Information" section of the site, including training tips, USAT rules (VERY important if you haven't already browsed them), course maps, travel and lodging options, bike shipping (if you're doing that sorta thing), and past race results (look for me!). You can even search for other teammates for your relay if you so choose by using the TriMatchUp option.
The Athlete Information page. Links for each sub-page are down the center and along the right side.
The event's official website can be found HERE.
Photos from 2014's run are courtesy of Ben McCall Photography HERE.
Results form 2014's run can be found HERE.
The Rivalry Run 5k is one of my favorite events all year. It comes with an aire of heated competition and camaraderie alike, and always is an absolute blast. Whether you're a KU, KSU, MU, Pitt State, WSU, Washburn, NWMS, etc. etc. fan or alumni, you likely have partiality to just one state on either side of the Kansas City Metropolitan area. If you are runner or walker, such is the perfect venue to exercise those biases. Enter the Rivalry Run 5k.
And of course, I will be running for Kansas (although given our suits' political shenanigans this year, I can sympathize to the point of near-jealousy).
The run itself provides an incredible challenge, actually, with just a spot over 300 feet in climbing over the route, all within only two climbs. With that, let's take a look on-course...
Course Preview (CORRECTION: Race route was previously posted incorrectly and has since been re-reviewed) Packet Pick-Up & Race-Day Parking
Bank of the West has long been primary sponsor for the Rivalry Run. As such, they invite you to packet pick-up at any of three of their many KC-Area locations: Overland Park at 9400 Antioch Road, Lee's Summit at 740 NW Blue Parkway, or the Northland at 5245 NW 64th Street. Packet pick-up at these locations is on the Friday before race day from 9am to 6pm. Expect non-existent lines, as three different pick-up locations along with long pick-up hours spread out picker-uppers quite a bit. Pick-up is also available on race day onsite.
Anyone familiar with the Power & Lights District will know exactly where to park, as offerings are all the same, given the start/finish at Sprint Center. Three main garages are the parking spots of choice, with one between Walnut and Grand Streets and 13th and 14th Streets, one on the Northeast corner of 13th Street and Grand Boulevard, and one on Walnut Street between 12th and 13th. Though downtown can always get a little nuts, I've never had a problem with getting in or out on race day.
Run Course
As mentioned, this course is surprisingly difficult. The route itself is a nearly-straight-North-straight-South route in to and out of the well-known Grand/Main Street Hill, which also provides the main climb on route. From the Sprint Center, the route travels South and downhill along Grand all the way through Crown Center, before beginning its climb across Union Station and heading up the Main Street Hill at the turnaround on to Main Street. The route usually takes a right and meets back up with Grand at 20th, but with bridge construction, this year's route will turn back on to Grand as early as Pershing, just in front of Crown Center. Though the fall from the wall is as much descent as the main climb, the road picks back up about 1k before the finish, on the approach in to the Power & Lights District, which provides another 65-foot slow ascent all the way to the finish line. The two only significant climbs are the only climbs on route (no mini-ascents), and are as such...
*Main Street Hill, 0.57-1.52mi (0.95mi), 781-944ft (+180ft), 5.5%avg/>15%max grade
*Grand to PnL, 2.55-3.12mi (0.58mi), 796-861ft (+65.4ft), 2.8%avg/4.7%max grade
This year's route, including the new turn back to Grand via Pershing. (Image courtesy of Google Earth)
Race Day, In-Brief
As noted, race-day parking is simple and open, although if you plan on using the garages, bring $5 in cash. This year the city smarted-up and decided to start charging for garage access. On-street parking is free (I believe).
Remembering last year's run, the competition is a bit stiff for this event, and the start indicated that this year would be no difference. Runners were very fast off the line, with myself settling in to about 25th or so.
The start-line crowd. I'm down there...front row, right side, dark blue shirt, black shorts.
(Photo courtesy of Ben McCall Photography)
The start is fast -- with an even down-hill trot until the Grand Street bridge over the train tracks, parallel to Union Station. Then things go from pitch-down to pitch-up, with the only flat portion being the bridge itself (and even that has a bit of a bulge in it). At the turnaround at the corner of Grand and Main, things drop again -- fast -- and though speeds should pick up, for me, my quads were toasted. You need quads for running downhill.
My first mile was slower than normal first-miles, and mile 2 and 3 were much slower than normal 2- and 3-miles. I would like to say I was "saving myself for tomorrow morning's duathlon," but that would be a lie. At the same Grand Street bridge, the drop from the start became the climb to the finish. I was able to pull out a few pushes, but ultimately gave up on placing tops.
Crossing just ahead in 26th overall, first in-category. (Photo courtesy of Ben McCall Photography)
Much to my surprise, I actually finished 1st in my age group, something I attribute more to "lucky that everyone in front of me was either older or younger." And as estimated, I was 25 back, in 26th place.
The upside? An surprise first-place and some points for Kansas. The downside? Missouri won anyways.
A direct link to the event website can be found HERE.
Fresh off a Midwest Meltdown Duathlon win, I'm coming in to this year's Jackson County Duathlon with high hopes. Also organized by Elite Cycling, this event takes on a near-identical feel to Midwest Meltdown, with the only real difference being in the location of the race (Longview Lake in Lee's Summit, Missouri).
So let's not delay...bring on the course previews!
Course Preview Parking & Transition
The event takes place at Longview Lake, just west of Lee's Summit in Missouri. For KC residents, exit the southeast corner of I-435 on to I-470 East towards Lee's Summit. Then take the Raytown Road exit. The location at the lake is just past Longview Road on the left on Pittenger Road. There will be volunteers directing you to parking. Parking is just off the lake's Southwestern edge, just to the west of transition, in a large grassy area. Be sure to arrive early enough if you're a spectator -- the road leading in to the lake area (Pittenger Road) is part of the run and bike courses, and shuts down a half-hour before the event begins. Depending on how early you arrive, transition is a quick walk from the grassy parking area towards the beach and clubhouse. See the swim course map for a general idea of where Swim Out, Transition and Parking are in relation to each other (as well as the Bike In/Out and Run In/Out areas).
Swim Course
I didn't include the swim course of my coverage of Midwest Meltdown -- my apologies for that! For those that ARE doing the triathlon (not me), here's what the swim looks like, including the swim start from Longivew Lake's beach. If you've ever done the Kansas City Triathlon, it's the same exact setup as that -- the beach behind the clubhouse, with a run up to transition in the parking lot in front of the clubhouse. Fairly simple and straightforward. A short run with barriers marking the way means very little confusion. For long-course participants, they get the 1500m variation, while the short-course participants get 750m.
If you look closely, you can actually see buoys still in the water. For the recreational swimmers or left over from
an area triathlon? I don't know, but that's your swim course. Swim In is on the southern edge of the beach, and Swim
Out along the northern edge. Transition and Parking areas are also both marked, along with the bike (yellow) and
run courses (light orange #1, dark orange #2) (Image courtesy of Google Earth).
Bike Course
The bike route exits on Pittenger Road and south on Raytown Road (on the outbound, be sure to stay to the RIGHT of the median -- last year I accidentally turned before the median and in to oncoming bike traffic). Coming to the T-intersection (sorta -- it's actually a dirt road ahead), bikers turn left on to High Grove Road, where the first of two significant climbs (per lap) take place. The height of High Grove is skipped (for now) as bikers take a right on to SE Raytown Road. Then a left turn heading east on to E 137th, which veers right and left, becoming E 139th. It's easy to miss the next turn left on to SW Sampson Road heading back North. On SW Sampson, there are a few mini-climbs that stipple the road, along with a slatted bridge that would be easy to wreck at if you don't hit the tire planks just right (the horizontal slats are about an inch or more apart from each other, with vertical tire planks installed for vehicles -- hit the tire planks and NOT the horizontal slats!). Turn left on Sherer, which becomes High Grove Road, and presents the second of the two significant climbs. The ride in after passing SE Raytown Road is a reverse of the outbound, only staying to the right of the median. Long-course triathletes will take a U-Turn in to the Southbound lane on Raytown Road at Pittenger Road and complete a second lap of the course (~40k), while short-course athletes will enter the park on Pittenger and back in to transition (~20k).
Here's a quick glimpse at the climbs (and road hazard) for ONE LAP of the bike route...
*High Grove (Outbound): 2.13mi-2.73mi (0.60mi) @ 4.4% average grade (5.8% max), +134ft, Cat. 5
*Road Hazard (Wood Plank Bridge) @ 6.20mi
*High Grove (Inbound): 8.08-8.87mi (0.77mi) @ 3.7% average grade (6.6% max), +153ft, Cat. 5
The bike course. Long-course athletes will complete two laps of this. Both climbs (per lap) are noted, including
an on-course hazard (old bridge -- see description) along the eastern edge (Image courtesy of Google Earth).
Run Course
For duathletes, Run #1 is 1.4 miles of the full 5k run course (for duathlon run #2, and short-course run). Run Out/In is out of the south side of transition (bike is on the north side). The runs all take place on the park's multi-use trails, so be sure to just follow that trail. In spots, crushed limestone takes the place of paved concrete, so expect that when choosing your shoes (in other words, barefoot is ill-advised). Out of transition, duathletes and short-course runners will turn RIGHT at the T-section, while long-course triathletes will turn LEFT. On the map below, the short course is highlighted, with duathlon run #1 highlighted in light orange. From there, it's an out-and-back. And pancake-flat; don't expect any serious efforts as far as climbing is concerned.
The short-course and duathlon run course, with duathlon run #1 highlighted in the lighter orange. The long-course
run is not highlighted here at all, but is essentially the same (out-and-back on park trails), just turning left at the
T-intersection just outside of transition rather than right (Image courtesy of Google Earth).
Pre-Race Weather (Updated 8/15/14 @ 10:00am)
Weekend forecast as of the Wednesday afternoon
before race day (forecast and image courtesy of NOAA).
Sorta far from race day (as far as Kansas/Missouri weather is concerned), but close enough to at least begin to check out. Forecasts for race day show slight chances for rain and thunderstorms the entire weekend, but only just so. Chances are at about 30% the whole time, with closer to 25% chance at start time. To me, that means that meteorologists see a chance of rain at some point that weekend, they just don't know when. Look for the forecast to become a bit less gray-area as race day nears. Race Day
As luck would have it, our race day weather would change dramatically just the night before. We would have clear and dry conditions just in time for race start, though clouds would move in and out closer to the finish, and rain chances would start to creep upwards. Either way, arrival and parking was a cinch (as always; it's the exit that's a mess, as you have to wait for all athletes to finish the bike course before you can leave). Because of an early arrival, I got a spot closest to transition -- perhaps only 100 paces away. The finish line inflatable was already up, with chip pick-up and body marking right next door. A quick bike drop-off, chip pick-up and markers on the arms and I was ready to hurry up and wait -- the price you pay for rock-star parking and a decent transition spot.
I'd lie if I said I didn't grab a few winks' nap, but the adrenaline was otherwise surging. I took one last lap through transition to further familiarize the surroundings: bike in/out at the Northern edge, run in/out along the Southeastern corner, swim exit along the Eastern edge. I was good to roll.
Duathletes (including myself) would start at run in/out. New this year -- and actually new right at start time -- was the first run. Despite even the 2014 "athlete guide" (just an email reminder, really) noting run #1 being 1.4 miles in length, the course was stated 1.0 mile on the dot. Our course steward was sure of that, though I remained skeptical. I'd hope for just 1 mile, but plan for the full 1.4. Also new this year was a wave start for duathletes. We had nearly 40 starters, and with tight quarters around the start line, a 5-minute split-wave format would be safest. Color me surprised. I started in wave 1.
Like the Midwest Meltdown, duathletes started at the same time as triathletes entering the water -- promptly at 7:30am. Unlike Midwest Meltdown, I was surrounded instead by a good dozen other athletes that looked poised to take top honors. One of which was what looked like a 13 year-old kid. This should be interesting.
Run #1
And, of course, the kid was the first to blaze off the start line. I took his wheel, but he was booking it hard. In fact, flailing arms and head and everything. He was in a full-out sprint! No doubt he would explode early...right??
Run 1 was a one-mile trek along the crushed limestone trails of the park with a turnaround cone at exactly 0.50 miles. At least they measured it correct. As it turned out, it was, in fact, one mile and not 1.4. No telling if this is a 2014-only thing or the new norm for the Jackson County Du. Either way, the 1.4 route is the same, just an extra 0.2 miles covered of the same trail.
I was passed by two others on the second half-mile, falling to P4. The kid entered T1 in first, well ahead of anyone else, and what I later learned was a 5:59 mile.
Bike
A quick transition meant exiting T1 in P3. Out of the park and on to Raytown Road, it wasn't long before I was passed for P4. I could see the kid all by his lonesome, but as soon as P3 passed, he locked on to his rear wheel. Is this a draft-legal race?
The first climb came, and halfway up thought I could cut the distance out between myself and the two battling for P2. As for P1, he was way up the road. It seemed for all three of us, a top spot would be out of the question today. Cresting High Grove Hill, P2&3 were already well down the other side and flying. I was having to push MUCH harder than I'd anticipated.
And by 7 miles in, that was exactly my thought: Just to keep up with these guys, I was in full threshold/time trial mode (and did I mention I'd raced a 5k the day before? Probably not smart). This would leave very little energy in my legs by the second run, which worried me, but I didn't want to play "what if" later on. I had to go for broke.
Back on to High Grove, and what meant the ascent up the other side of High Grove Hill, I was still the same distance out from P2 & P3 -- nothing had changed. Halfway up our second ascent of High Grove, though, the kid was starting to crack. Attack him!!!
And so I did, eventually catching him just as we crested and turned on to Raytown Road back towards the park. My legs were in full protest, but I had to put distance between myself and him, assuming he did actually crack and didn't have another ridiculous run in his legs.
On to the park roads, I checked my rear wheel. He wasn't around, but I'm sure he wasn't that far back. I entered T2 in a solid P3. As I was racking my bike, the kid -- P4 -- entered T2. Not as far back as I'd hoped.
Run #2
T2 was a well-paced transition, but P4 came out of T2 not far behind. And like run #1, off he went like a wild one, arms flailing just the same. Yes, his run form wasn't the prettiest, but damn he was fast! Given his relatively mediocre bike (despite his massive amounts of drafting), he had to be a track and field athlete in high school...or middle school...or who knows. It was only a matter of seconds before I dropped again to P4. Not long after that, the kid passed another to take P2. I looked behind me for P5 -- nowhere to be seen. Could I take for P3?
By mile 1, my legs were starting to give out. What usually is a late surge in my legs, they were completely devoid of energy. Given yesterday's race, the quick run #1, and the tough push of the bike, I was cashed. As I approached the halfway point, the kid passed, followed not long after by P3. I gave him a quick bite of encouragement. "Go kick that kid's ass!" As I rounded the turnaround, P5 wasn't too far away from the turnaround as well -- perhaps 45 seconds back. I pushed all I could...which wasn't much.
What seemed like every quarter mile, I looked back -- over and over again. P5 wasn't gaining, but I still kept an eye out for a late surge. It didn't come, and I slowed in the final half mile to coast through the finish. And I did, in P4, about 35 seconds back from P3, and 45 seconds ahead of P5.
No first place this weekend -- nasty competition made sure of that. Either way still a lot of fun.
Finisher's medals were bottle openers, too. Sweet. (Photo courtesy of SeeKCRun.com)
With last week's late-addition (wanted extra practice since SMP Tri was cancelled) and then late-cancelled (weather -- again) Matt Mason Cowboy Up Triathlon missed, I went in to this week itchy. A triathlon or duathlon every week for six weeks equals my favorite time of year; missing one meant a miserable weekend (although I was suffering through a strained right hamstring at the time). I was anxious to get back on course, and this weekend's Midwest Meltdown Duathlon at Miola Lake near Paola, Kansas would provide great opportunity to get my fix.
The Midwest Meltdown is a triathlon/duathlon organized by UltraMax Sports, and always come in back-to-back with the Jackson County Triathlon & Duathlon on neighboring weekends (although, last year the Jackson Co. Du was first). At the Meltdown Duathlon last year, I took second in gender-category, and second overall. This year I'd be shooting for same or better. Considered a "sprint duathlon" if there ever were such a thing, the Midwest Meltdown Duathlon is a 1-mile run, followed by a 10.3-mile bike, and finished off with a 5k run. The triathletes would hit the same course, only with the first run replaced by a 400m swim.
On to the courses!
Course Preview Parking & Transition
Miola Lake, with parking, transition and run #1 noted. (Image courtesy of Google Earth)
The event takes place at Miola Lake in Paola, Kansas. For Kansas City residents, it's a 30- to 50-minute drive south on I-35, exiting south to US-169. From there, exiting on Kansas Highway 68 west and taking a left on Hedge Lane will run you straight to Miola Lake. Parking is just off the lake's northwestern corner, across the road from transition, in a large grassy area. Be sure to arrive early enough if you're a spectator -- the road leading in to the lake area (Lake Miola Drive) is part of the run and bike courses, and shuts down a half-hour before the event begins. Depending on how early you arrive, transition is a quick walk across the road towards the beach, with transition just north of the beach area. Bike Course
The course itself is two laps of Miola Lake. Each lap is only 5 miles and change. With no significant climbs on the route, this is a very fast course. Fresh off a concussion, I still posted a 22mph average over the course's short 10.3 miles. There are many mini-climbs that scatter the course, which makes consistent speeds difficult, and there is virtually no true flat section of road on-course. However, if short and powerful efforts are put in, the result will pay out in dividends, and speeds will stay high. My bike leg in 2013 would be fastest overall, taking me in to and out of T2 in first place, only to be pipped just 1 mile from the finish.
The bike course map, with first lap highlighted on the elevation profile chart. (Image courtesy of Google Earth)
Run Course
Run #1 is an out-and-back of the first half-mile of the full 5k run #2. Again, no rated climbs on either course, especially the pancake-flat run #1, with only 20 feet of climbing over the entire 1-mile course. However, for run #2, the run south up Lake Miola Drive towards 299th gives a quick 29.3 foot climb (just inches short of category status for a run climb), followed by an equal descent and then another quick 23-foot climb up to Lake Miola Dam on 299th. The turnaround is halfway down the dam, and the mini-climbs back are the same as the way out. The run in to the finish is flat, and actually diverts off-road in to the grassy area just north of the beach, which is slightly downhill from the street. Be sure to watch for slick spots in the grass.
The run course map, with run #1 highlighted. (Image courtesy of Google Earth)
Pre-Race Weather (Updated 8/8/14 @ 9:00am)
Less than a week prior to race day is when I feel weather reports become (relatively) note-worthy. The forecast may change a bit from 5 days out to the day before (as was the case for this past weekend's Matt Munson Cowboy Up Tri), but for the most part, at least a pattern is established. The pattern for this weekend? Rain. Until a week before race day, the forecast didn't include any chance of rain for race morning, but as of the Friday before -- 2 days prior to race day -- it does. What was once a sliver of rain chances 48 hours ago has become nearly 50% chances, which -- as Midwestern meteorologists are concerned -- basically means 50% of the forecast area will experience precipitation at any given moment. Given the extremely high relative humidity forecast for Sunday, I'd say chances are greater. And lightning and thunder are likely to accompany any rain showers that pass through. Hopefully organizers will let athletes compete either way, but rare is it that rain (and especially lightning) is in the area and swimmers are allowed to start (as we've learned not only at Matt Mason, but also at the Shawnee Mission Tri); and since there is a triathlon along with my du, things wouldn't be looking so positive.
Weekend forecast for Paola, Kansas, with the 7am start time noted below.
(Forecast and image courtesy of NOAA)
Training
On the contrary, I felt extremely confident going in to race weekend. Up to now, my season schedule has included dozens of brick sessions, and a small handful of races of the multisport variety. Two weeks prior I had a disaster of a triathlon, but luckily none of it was related to poor training. Last year I placed second overall at this event, and would still feel comfortable with the course layout (especially considering the difficulty of Maple Leaf City's run course). A few days before race day, I also managed to get in a run-bike-run test brick, and although I wasn't able to complete the full second-run 5k (due to extremely high heat indexes), my fitness felt on-key. I had also suffered a bit of a right hamstring strain the week before, but was 9/10 by a few days out. I was definitely ready.
Packet Pick-Up
Packet pick-up for both the Midwest Meltdown and the Jackson County Triathlon/Duathlon take place at Elite Cycling at their Mission Farms store. Though a tough difficult to get to (no nearby highways), it is easily manageable. Packet pick-up is right inside the front doors. Two minutes to grab the goods, a few minutes browsing the on-display bike porn, and I was out the door.
Race Day Race Morning, Transition Set-Up & Start Line
I wake up just two minutes before my alarm, brought about by a clap of thunder and a burst of lightning. This seemed all-too-familiar. The weather report hasn't really changed much since last-check: thundershowers right up until race start. That seemed optimistic given our recent luck, but I was hopeful just despite. It started raining the second I started driving, and reached its crescendo on the highway. The roads were flooding, cars were hydroplaning, and visibility dropped to mere meters. If it even came to be, this race would be soggy.
Parking is best-accessed from the 299th Street/W Lake Miola Drive entrance. From there, trucks are set up to point you towards the parking area -- which was helpful this race day given the unusually-dark circumstances. As the road turns right towards the lake, cars are directed to the left, off-road, and in to a grassy area just west of transition. A few slicks of mud from the still-pouring rain, and I was parked. With it still raining fairly heavily, I didn't want to set my bike up in transition quite yet, so I now played the waiting game.
The weather slowed to a light rain with the skies barely allowing a hint of light off to the east as the storms moved north. Athletes were starting to move about from under the shelter of their cars. Transition was still empty, but given the clearing radar and fairly light rain, I decided to at least move my bike in to transition to grab prime real estate.
Transition is set up in classic rectangular fashion, stretching East-West, with Swim In on the East side of transition nearest to the lake. Bike In/Out and Run In/Out were both on the west side, with Run In/Out on the Northwest corner of transition (right side, if looking from inside transition away from the lake), and Bike In/Out on the Southwest corner (left side from inside transition). I grabbed the first row to the far west, and a position on the outside of the rack. This would allow for a less-crowded transition, and quick entrance-exit. A quick chip pick-up (located right along transition's southern edge) and body marking (which always sounds morbid to me during triathlons), and I was good to roll. On cue, the drizzle slowed to a stop. Lightning was no longer on the horizon. It was 7am. For once, the forecast was correct -- to the T. Organizers gave the go-ahead for the 7:30am start.
A panorama view of transition, with bike in/out on the left, and run in/out behind the tree.
The long-course triathletes and sprint duathletes took off at the same time, the triathletes starting from the beach just outside of transition, and the duathletes starting from the Run In/Out mats just inside the west side of transition. One of the race organizers gave duathletes instructions from the start line: given the tight roads leading up to transition, along with the fact that cyclists and runners were both using the roads, things around transition in would be very confusing (all of which I'll cover below). And just like that, 5-4-3---go! (we actually didn't make it to "2-1-" before they said go)
Run Leg 1 & Transition 1
Like last year's Midwest Meltdown, I wanted to use run 1 as almost a warm-up for the bike and run 2. At the same time, I wanted to secure overall victory. Last year I started off on reasonable pace, and allowed 4 to 5 athletes to overtake me, all of which I pulled back and passed during T1 and Bike. After the start, my run-start senses kicked in, and my pace rocketed ahead of any plans I had. My mind switched from "ease in to it" to "this is a sprint duathlon -- you can push the pace the whole time" and "don't let a single person pass you!"
And I didn't. Any time I heard footsteps behind me, I pushed the pace a bit more. At a quarter-mile out, my body was wondering what the hell was going on. By the turnaround, it got in-check, and my body and my mind were finally working together. The run beyond the turnaround went by too quick to even remember as I approached transition.
As transition neared, cones appeared on the road, splitting it in two, with the right side of the road a bit narrower than the left. Runners and transition-bound cyclists were to stay to the right of the cones, with lapping cyclists to the left. I ran past the cones with extra bounce, and entered in to transition with a healthy 15-second lead, my 1-mile first run complete in only 6:14.
Given the unusually-quick first-run pace (in addition to the adrenaline), my heart was racing ahead of the rest of my body. I made to sure to keep my focus steely, going through transition only step-by-step, attempting not to let my brain and body race ahead with my heart. I was able to get out of T1 in 1:09, behind one other athlete that had their shoes pre-clipped on to their pedals (presumable for a flying mount).
Bike Leg & Transition 2
That's right: so fast I'm hard to keep in focus.
(Photo courtesy of SeeKCRun.com)
The flying mount did well for him, but getting the feet in not so much, so it was only 10 seconds or so (I also had some difficulty clipping my shoes in) before I passed him, taking back first place. Now I was on to my strongest leg -- my goal here was to really eat away time from my competitors. Obviously I didn't want to pick away too much energy either, so I decided to hit a 8-out-of-10 on the effort scale, making stronger efforts on climbs to take away time. It worked well, and I entered (and exited) T2 weelllllll ahead of second place (by nearly 2 minutes, by my count).
Here are the bike leg videos, with live metrics, separated by lap...
VIDEO: Midwest Meltdown Duathlon, Bike Leg, Lap 1/2 (direct link)
VIDEO: Midwest Meltdown Duathlon, Bike Leg, Lap 2/2 (direct link)
Run Leg 2 & Finish
Shortly after leaving T2, flashbacks to last year started cropping up: leading all of the run, only to fall in to 2nd a half mile from the finish. I didn't want that to happen again. I kept looking behind me nearly every half-mile to check and see if anyone was gaining. My legs were shot, and I was asking them to push at near-5k-effort paces. But I had to focus elsewhere.
Liz looked good coming in to and going out of transition.
Not obvious at all that she was a newbie.
Nearing the only real significant climb -- on the rise up on to the dam -- I could see one off in the distance, separated by perhaps a quarter-mile. I knew I was already nearing the turnaround, but a quarter mile could be wiped out in a mile and a half -- especially if he was kicking hard. I made a pact with myself to run the entire second half without looking behind me, focusing only on my form and efficiency, at least until the half-mile to go. I did, and when I came to 1k to go, I looked behind me to find no one. I kept looking back to double-check, including immedi
ately in my wake (maybe he kicked and was right behind me). Nothing. I could coast in. Before I knew it, I was passing cones. 100m before transition in, finishers diverted off the road in to the grass, heading toward the beach. A quick left and into a stretch of grass (or in today's case, mud) guarded by barriers, and under the finish banner. 1st. And by a solid 3-minute margin.
With the quick finish, I was able to watch my sister's very first triathlon (her wave set off at 8am). She bought her first road bike a mere two weeks ago and was already competing -- brave. And a great tune-up for the upcoming Hy-Vee Triathon (not to mention next week's Jackson County Triathlong/Duathlon).
Race Day Metrics[COMING SOON]
With my sister, post-finish.
(Photo courtesy of SeeKCRun.com)
