LeMond Fitness News in Events

Lake Sammamish Sprint Triathlon

Josh — Sun, 30 Aug 09 14:55:31 -0700

Last Race Before Gold Coast Australia Event.

Yesterday I raced in the Lake Sammamish Sprint Triathlon. My mom wanted to see me race before heading off to the World Championships so I signed up for this local race close to home. The race sold out and drew 700 participants. As I drove to the race the rain started falling. I arrived an hour before the start of the race. Generally I advise my triathlon team to get there at least 90 minutes prior to the start of the race so they do not feel rushed. As I walked to the swim start I saw my mother and friends who had come to cheer me on.

After a quick 5 minute warm up in the water, it was time for the race to start. Fortunately I was in the first wave. I tried to keep a smooth steady pace during the swim. When I came out of the water there were 16 others ahead of me. I hustled through transition and headed out on the bike. This is where all of the training session on the g-force UT paid off. The bike course was an out and back. Before the turn around I had moved into first place. Everything was going well until we made a sharp right hand turn and my bike went sliding out from underneath me on the wet pavement. Luckily, my bike was stopped by a line of cones that the police had set up. I picked myself up off the pavement and my bike was still functioning. In transition, I threw on my run shoes and headed out for the 5 K.

I did not have my best run, but was able to hold off the other competitors in my wave. I came across the finish line and my mother and friends were waiting for me. My friend Drew also came over to talk to me. He was in the third wave. Drew is fast and has been on Team USA for the last two World Championship races. We headed over to the results board to see who beat who. Drew finished a minute ahead of me. I told him that we will have to come back to the course next year and race each other again.

Today I will have to take my bicycle back into the shop to be repaired. The guys in the bike shop are going to be shaking their heads because they had the bike tuned up perfectly five days ago. As for me there is a little road rash on my rear and shoulders but nothing that will slow me down. Next stop is the Gold Coast of Australia.

FAVORITE RACES

Josh — Thu, 27 Aug 09 11:22:31 -0700

This is a list of my top nine favorite races. It is not in a specific order because I highly recommend all of these races. It’s not a top ten list because I’m leaving a spot open for the world championships.

Escape from Alcatraz Triathlon – 1.5 mile swim, 18 mile bike, 8 mile run www.escapefromalcatraztriathlon.com
Pacific Crest ½ Ironman – 1.2 mile swim, 56 mile bike, 13.1 mile run www.racecenter.com/pacificcrest
Hagg Lake Olympic Triathlon – 1.5 k swim, 40 k bike, 10 k run www.racecenter.com/hagglake
Whisky Dick Triathlon – 1 mile swim, 28 mile bike, 8.8 mile run www.whiskydick.com
Boston Marathon – 26.2 miles www.bostonmarathon.org
Wild Sky Adventure Race – 30 mile mountain bike, 15 mile trail run, 10 mile white water raft www.trioba.com/triobahome.html
Ironman Canada – 2.4 mile swim, 112 mile bike, 26.2 mile run www.ironman.ca
Mountain to Sound Multi Sport Race – 22 mile mountain bike, 45 mile road bike, 12 mile kayak, 13.2 mile road run, 6 mile road run. www.mountainstosound.com
Ironman UK – 2.4 mile swim, 112 mile bike, 26.2 mile run www.ironmanuk.com

LAKE STEVENS 70.3 RACE REPORT

Josh — Mon, 17 Aug 09 10:10:58 -0700

The weather was perfect. Slightly overcast in the morning and then sunshine for the rest of the day. Temperatures got up into the high 70s for the run. The conditions were very comfortable.

I used the swim as the warm up for my day. I kept an even pace and finished the 1.2 mile swim in 34 min and 58 seconds. T1 could have been a little quicker. It took me 2 min and 11 seconds to get out of transition. The bike felt great. I was strong on the hills and maintained the pace I wanted to leave enough in the gas tank for the run. My average speed on the bike was 21.65 miles per hour. I finished the bike in 2 hours 35 min and 19 seconds. T2 gave me the chance to get some fluids, dry my feet and hit the restroom before heading out on the run. I got out of T2 in 2 min and 4 seconds. During the run I held a 7 min per mile pace. I finished the 13.1 mile run in 1 hour 31 min and 33 seconds.

I'm pleased to say that the race went as planed. My time was 4 hours 46 minutes and 4 seconds. I earned a spot to the Ironman 70.3 world championship on November 14th in Clearwater, FL.

After the race I headed back to the finish to cheer on the PRO Sports Club Triathlon Team and other competitors finishing their day.
I love it when a plan comes together.

TRAINING SCHEDULE FOR LAKE STEVENS 70.3

Josh — Sat, 15 Aug 09 10:13:26 -0700

Tomorrow is the big race. I feel strong. My race plan is to hold a steady pace. This race is part of my training for the World Championship Short Course race on September 12th. Here is a look back at my training over the last two weeks.

Monday August 3rd - Lemond g-Force UT Pump the Power Level 12 + 2200 m swim
Tuesday August 4th - 7 mile Powerline Trail Run + core and upper body strength training Wednesday August 5th - Lemond g-Force UT Steady and Strong Level 12 + 2500 m swim
Thursday August 6th - Rest day
Friday August 7th - Lemond g-Force UT Rev It Up Program on Level 12 + 1600 m swim + core and upper body strength training
Saturday August 8th - Bike one loop of the Lake Stevens 70.3 course followed by one loop on the run course
Sunday August 9th - Rest day
Monday August 10th - Lemond g-Force UT Steady and Strong on Level 11 + 2000 m Swim + core and upper body strength training
Tuesday August 11th - 5 mile trail run
Wednesday August 12th - Swim 2500 m
Thursday August 13th - Rest day
Friday August 14th - Lemond g-Force UT Rev It Up on Level 12 + 1600 m swim
Saturday August 15th - Rest day

OCEAN SHORES TRIATHLON

Josh — Sat, 11 Jul 09 10:16:41 -0700

This morning I raced the Olympic distance triathlon down in Ocean Shores. The weather was perfect for racing. It was a little overcast with temperature in the high 60s. It was a two loop swim and we had to exit the water and run over a timing mat before swimming the second loop. I used the swim as my warm up for the bike and run. There were four people ahead of me when I came out of the water. The first guy out of the water was 5 min and 10 seconds ahead of me. I had a fairly quick transition from swim to bike 57 seconds.

The bike course was an out and back. It was fairly flat but we had to deal with strong headwinds coming off the ocean. I was really happy with my bike time. I moved from 5th place to 1st place before the half way turn around. My average speed was over 25 MPH. I had the fastest bike time of the day. The closest bike time for the race was 5 min and 29 seconds behind me.

Once I was off the bike in T2 I ate a 1/2 a gel and drank some water. My T2 time was 46 seconds. I accidentally followed the cones back to the water instead of the cones that lead to the run course, but I quickly recognized my mistake and got back on track.The run course was an out and back. It was flat and fast. I averaged 6 min mile pace for the first 5K. At the turn around I realized I had a big lead so I slowed down to 6 min 30 sec mile pace. I finished the race in 2 hours 8 min and 27 seconds. The second place finisher was over 8 min behind me.

After the race I did a quick interview with the local newspaper and changed up into my warm-ups. I went back to the finish line to congratulate the second and third place males. Then it was off to breakfast at the Shilo Inn. They have the world’s greatest oatmeal. I'm not kidding it is delicious. I highly recommend it if you are ever in Ocean Shores.

Event Info: www.trifreak.com