triathlete

2015 IRON HAWK DUATHLON PREVIEW (MENS RACE)

Another duathlon season is upon us, and it kicks off this weekend (in Ontario at least) with a favourite on the circuit, the Iron Hawk Duathlon in Harrow, ON. Last year, the race was also the Ontario Sprint Duathlon Championships and carried some prize money, and drew a stellar field as a result. This year the prize money and the provincial championship designation are no more, yet the field still promises to be one of the more competitive ones of the season. Add in the flat course and the incredible crowd support you can usually count on from the Windsor/Essex County multisport community and we’re in business. Let’s take a look at the competitors:

THE TWO YOU’D HAVE TO BE STUPID TO BET AGAINST
Lionel Sanders

IM Texas next week notwithstanding, Lionel’s resume speaks for itself. No one is on his level in Canada. The people in the WORLD on his level are world champions of various flavours. Kudos to Lionel for supporting a local race that’s close to his heart when he clearly has bigger fish to fry next weekend.

THE PODIUM FAVOURITES
Thierry Guertin
Prakash Pandya

After Lionel it gets a little more muddled, but these two are my bets. Thierry is a beast on the bike, and would likely be the odds on favourite in any other race. Course record holder on the local TT courses, Thierry should be able to run just well enough and ride his way onto the podium. Prakash spent most of last year injured, but he has the pedigree for a strong run when healthy, and recent TT results seem to indicate that his bike is coming along as well.

THE WILD CARDS
Ryan Allison
Robert DeMarco

These two are more unknown when it comes to form, but are genuine podium threats on their best day ready to pounce if anyone has a bad day. Ryan’s exploits are pretty well known in the duathlon world, as he dominated in Tecumseh and Chatham after spending the year honing his run form. When healthy (which has been an issue this winter), he can run with anyone in this field. DeMarco had a strong performance at last year’s Iron Hawk and is actually the highest finishing returner not named Lionel.

THE LOCAL CONTENDERS
Daryl Flacks
Shayne Dumouchelle
Brad Reiter

These three mainstays on the circuit are all be strong enough to challenge the top 5 on a good day. But betting against Daryl Flacks despite being a long course specialist just revs him up to prove you wrong, so he’s probably going to be the one to find his way into the top 5. Brad and Shayne are cut from opposite sides of the cloth, with Brad being a slightly stronger runner and Shayne a tad stronger on the bike. The local knowledge these three have of riding and handling a bike in the Essex crosswinds could mean significant seconds gained.

THE BALANCE POINT BOYS
Spencer Summerfield
Chris Marentette

It will be interesting to see how these two young talents stick it out with the veterans above, as their improvements in their weaker disciplines are a real wild card here. Spencer is pretty handy at riding a TT bike, and Chris usually runs with the front group and was a very solid high school track/XC runner. The question with these two is will they be able to limit their losses. From what I’ve heard, the BP crew has had them working hard so with a little luck and a lot of suffering, these two could surprise on Saturday.

So how will this race play out?
This being Essex County, the wind will ALWAYS be a factor, so the order of finish will depend on who handles the wind the best. Lionel will win by, like, a lot. Him, Prakash and Allison will likely be out in front early, dragging Marentette, Reiter and DeMarco along, and then Lionel will be gone forever and the rest will have to fend off Guertin, Flacks, Dumouchelle and Summerfield, who will be charging hard on the bike. From there, it’s who can suffer the most for 10 minutes. I’ll take this for my top 5 (with a slight nod to Prak to round out the podium in a battle with Allison based on recent results):

  1. Sanders
  2. Guertin
  3. Pandya
  4. Allison
  5. Flacks

Top Female – Juliette Barrette

Podium Wild Card – Ryan Allison (if his form is better than he claims, as I suspect is true, then he could run his way as high as second)

Breakthrough Performer – Brad Reiter (who will surprise everyone and run his way to a huge 6th place finish)

I apologize for the lack of pictures, or a women’s preview. This was wrapped up in the car on my iPad on my way to Penticton, and I was not able to find pictures or enough information to do a women’s preview. Just remember, this is all in good fun. I have a ton of opinions, and most will be wrong. Feel free to prove me wrong on race day :). All I’ll know is that it will be fun to follow. Someone PLEASE snap a picture of the results and tweet them out to me (@duitjessebauer) so I can catch up after my own race. And have fun!

Until next time, keep Du’ing it!

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Breakthrough

I had a whole blog post schedule planned for the next 3 weeks on both of my sites (this blog and Duathlon Central). But sometimes something comes up that I just feel the need to write about that blows my schedule out of the water…it’s usually something that seems very simple on the surface, but usually ends up being much more than that as the season goes on…

Thursday’s run was one of those things. Earlier in the week, I had to convince Tommy to add in an endurance run to my Thursday schedule, on a day that was previously scheduled as a day off. I hate days off, but I have learned to handle them in moderation. After a bout of diagnosed overtraining last year and several years before that spent flirting with it, I have learned that I can push my body to ridiculous limits only if I have adequate recovery time, which sometimes means a day of rest. However, I had taken the Monday off after Woodstock, then done two days of relatively light training, then this other day off before a monster weekend, and I was feeling a little bit anxious about my ability to effectively run for 75 minutes on Sunday after having not really run more than 30 minutes at a time for the previous month or so. We ended up adding in an hour of running on Thursday…an hour of running that ended up being one of the best runs of my life.

Sometimes while running, I feel like I am fighting what my body was created to do, and it feels like a struggle. Other times, it feels like all my hard work to become an elite long distance runner, and then a duathlete, has paid off by making me look like a runner. And then there are the rare occasions where I feel like this is what I was born to do, and nothing else. Going into this run, I was really lacking in the confidence to perform the high-intensity training that is on its way in preparation of my Welland title defense, Canadian Nationals in Toronto, and US Nationals in St. Paul. Confidence is a funny thing, especially considering I had just won in Woodstock the preceding weekend leading from wire to wire. I should have been buoyed by that…instead I was feeling scared that the lower volume, higher intensity training of May would lead to an early peak for my goal races. I have a tendency to overthink, especially when I have the time to think, which makes it very hard for me to trust the process sometimes. Tommy can usually do a fantastic job of calming me down and helping me see the big picture again, but this was one of those occasions when I think I really just needed to experience it for myself.

The run really wasn’t a big deal. A tad shy of 14km in 1 hour, with some 15 second strides at the end. It wasn’t a night run (my favourite), and it wasn’t overly special or magical. It just…flowed. That’s one of my favourite things about running. You can be out in your own little world, and you are the only one who knows what you are accomplishing. The majority of the people that I went past during this run probably had no idea what I was doing. The other runners I passed likely perceived my speed, but definitely not the fact that I was having quite possibly my breakthrough workout of the 2014 season. Only I knew at the time, and that insider knowledge fueled me all through the run. Every stride felt effortless, and even the hill out of the valley near the end didn’t register with me. I felt unstoppable.

While the run really wasn’t anything special (numbers-wise), it did set up an AWESOME weekend of training. For the past 4 days, I have been absolutely dialed in to my training. My Saturday workout produced some effortless climbing on hills that have never been effortless, and some of my most consistent and powerful tempo sets on the bike yet this season while still saving the legs for a strong run off the bike. Sunday’s run was also a “work of art”, as Tommy put it, where I nailed the race pace sections of my 75 minute run almost to the second, before turning over some quick 31 second 200m repeats on the track upon arriving home. I have a very tough week of training on tap coming up, but the confidence and power that I have received from the simple act of adding that Thursday run and the resulting weekend training results have me excited for it, ready to nail this week and next before heading to Welland to defend my title. I may have produced the same results without that Thursday run; that we’ll never know. But that run allowed me to get excited about the hard training of the weekend, and to have the strength to get out there and do the work that needed to be done. Thanks to Coach T at Ignition Fitness for talking me through this rough patch and helping me see the big picture again…I needed it.

Training is about balance. Hard work and recovery go hand in hand. Physically, that day off on Thursday may have been the right thing for me for one final rest before getting down to work. But equally as important as the physical aspect of this sport is the mental aspect. When you are out there alone for as many hours as you are, you have to believe in what you are doing. You have to be able to tell yourself before lacing up that you WILL walk out that door, you WILL accomplish what needs to be accomplished, and you WILL knock today’s workout out of the park. Because when you have that confidence, magical things can happen. You can lift impossible weights and run impossible distances…it just takes finding that one thing that makes you feel unstoppable. So do what makes you feel unstoppable, and then tell the world what you were able to accomplish.

Until next time…keep du’ing it.