TriOKC.org

Race Reports :: RE: Info on Escape from Alcatraz?

Author: glen woods
Posted: Thu Jan 05, 2012 3:04 pm (GMT 0)
Topic Replies: 4

Good advise on the swim Bart. I started swimming in lake hudson in March to get used to the cold water. By the time I went to San Francisco, 53 degrees did not seem bad!

TRI-OKC Events & Announcements :: RE: TRI-OKC Masters Swim/Swim Clinic start in January

Author: lee
Posted: Fri Dec 30, 2011 11:08 pm (GMT 0)
Topic Replies: 2

7 PM !

TRI-OKC Events & Announcements :: RE: TRI-OKC Masters Swim/Swim Clinic start in January

Author: OSUPeterson
Posted: Fri Dec 30, 2011 7:07 pm (GMT 0)
Topic Replies: 2

This may be a dumb question but this course is at 7am right, not 7pm?

Does anyone know of any other swim courses not at 7am? Thats when I have to be at work usually, and I could really use the help in my swim.

Race Reports :: RE: Info on Escape from Alcatraz?

Author: tdjme
Posted: Thu Dec 29, 2011 9:09 pm (GMT 0)
Topic Replies: 4

Thanks Glen and Bart! Great advice - don't think I would have considered the wex ear plugs. I'd hate to run the whole race with an ear-ache.
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... not fast but having a lot of fun!..

Race Reports :: RE: Info on Escape from Alcatraz?

Author: Bart
Posted: Mon Dec 26, 2011 12:20 am (GMT 0)
Topic Replies: 4

Do some trail running, get on the stair climber. The run is about 1/2 trail and stair climbing, the other half running. The bike not to bad but agree with Glen. Be sure for swim to have head cover, booties and wax ear plugs to keep cold water out of your ears. If you can, get there a couple days early and swim in the marina just at the end of Hyde Street in the bay. Gets you ready for the temp and taste of salt water. Go to race meetings and listen about the current in the bay because from the boat if you don't aim correctly you will not hit the exit ramp. The current will move you more than you think. But if you sight good the swim is the easiset part of the race. Like swimming across a slow moving river. For effort this rates somewhere between Olympic and half iron distance so train like your going to do a half and you should do great. You will love it. After the race treat yourself to Scomos on the wharf, one of the best Italian seafood restaurants anywhere. Have fun.
_________________
Bart A. Boren
232-5220
http://www.bartborenlaw.com
"A journey of 1,000 miles begins with a single step." JFK

Race Reports :: RE: Info on Escape from Alcatraz?

Author: glen woods
Posted: Sat Dec 24, 2011 2:36 am (GMT 0)
Topic Replies: 4

I escaped in 2010. It was the most fun race I ever did. The bike is tough. You need to be able to climb and be able to hand a bike on a technical descent. My email is gscwoods@sbcglobal.net if you want to ask any specific questions. I can give yo my phone number if you want to call me and talkk about it.

TRI-OKC Events & Announcements :: TRI-OKC Masters Swim/Swim Clinic start in January

Author: buzz
Subject: TRI-OKC Masters Swim/Swim Clinic start in January
Posted: Fri Dec 23, 2011 2:18 pm (GMT 0)
Topic Replies: 2

TRI-OKC Members Master's Swim Class (all levels of swim ability)
TRI-OKC Master's swim class Tuesdays starting January 10th from 7:00 -8:00 at OUHSC University Health Club pool (See address below). Cost $8.00 per TRI-OKC member paid to OU upon entry. Coach will be Leah Long. Please bring any swim equipment you may have for example pull bouys and kick boards. Must be a 2012 TRI-OKC member so renew your membership today at www.signmeup.com/79044

University Health Club
1000 N. Lincoln
Oklahoma City, OK 73104
405-271-1650
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2011....another one bites the dust.

TRI-OKC Events & Announcements :: TRI-OKC 2012 Membership and Redman/TRI-OKC Race Discounts

Author: buzz
Subject: TRI-OKC 2012 Membership and Redman/TRI-OKC Race Discounts
Posted: Fri Dec 23, 2011 2:16 pm (GMT 0)
Topic Replies: 0

Tis the season to join or renew your TRI-OKC Membership. Membership runs from Jan 1 thru Dec 31. Join/renew at www.signmeup.com/79044

Race Discounts for 2012!! For Redman Triathlon (National and Club Championship in '12), TRI-OKC Members will receive a $20 discount, and for TRI-OKC triathlons and duathlons TRI-OKC Members will receive a $10 discount, and for TRI-OKC Splash n Dashes a $5 discount. For event dates go to www.triokc.org and check out the Message Board. It doesn't take a rockets scientist to figure out that it won't take muck to recoup that $20 TRI-OKC Membership cost.
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2011....another one bites the dust.

Non-Club/Out of Area Events :: RE: Aquatic Edge Swim Clinic December 13, 2011

Author: Terry
Subject: Swim Clinic
Posted: Wed Dec 07, 2011 7:14 pm (GMT 0)
Topic Replies: 1

Sorry folks, the swim clinic here in OKC has been postponed until April due to scheduling difficulties.
There will be clinics in Tulsa this month. You can register at www.aquaticedge.org.
I will repost when I get further information.

Terry

Points Challenge :: RE: Winter Points Challenge

Author: golfer17
Posted: Wed Dec 07, 2011 4:37 pm (GMT 0)
Topic Replies: 1

Awesome! Been waiting for it! This year I'm finally going to get my base mileage up closer to where it needs to be! (or get injured...)
_________________
Journey

Non-Club/Out of Area Events :: IM Cozumel

Author: turtle
Subject: IM Cozumel
Posted: Tue Dec 06, 2011 1:40 pm (GMT 0)
Topic Replies: 0

I just returned from the IM Cozumel which was my first IM. This race has the most amazing community support of any race I have ever done. There were very few places that there wasn't someone cheering "Te se puede" or Vamos USA."
Now for the reality of the course. I did not plan or train for deteriorating course conditions or weather conditions. During the swim, the jet ski dudes that were filming for ESPN and photographing the different swim packs were circling the group and smoking us out with the fumes from the engine. I had to stop swimming and vomit like the exorcise from the fumes. That blew my amazing PR that was about to happen since 3/4 of the swim course is with a very strong current which rocked.
The bike course is absolutely beautiful, but 3/4 of the course is with a 20 to 25 mph headwind or crosswind. I was prepared for that - thank you Oklahoma. It was very difficult to not draft though. After the pros passed us not only drafting but motor pacing, the 2 germans, 2 swedes and hungarian dude and I started drafting with a huge teardrop behind us. We came up on another even larger draft pack on the turn back into town. Word to the wise for this race, work on your drafting skills. We were rained on three times. I don't mean a little rinse me off shower; I am talking raining babies on us. It then got really smoking steamy hot. Thanks to the Oklahoma summer, I was completely prepared and comfortable. Many others were not. A pro passed me going the opposite direction signaling that she had dropped out of the race.
When I came in from the bike, I was pulled off my bike, as in lifted from my armpits and my bike taken away to transition under the Mega market. I wasn't really prepared for that. I managed to break a bone in my foot during the last lap of the bike course, which is 3 laps, so when I got off the bike and went into the transition tent, I threw up, fortunately, in a clean trash can.
The marathon was a three loop course through town. It was exciting and fun with so much support. I was able to pace with some people and met people from all over the world - Yugoslavia, Japan, Spain, Brazil, ect. On the first loop, it started to rain babies again and the wind picked up now from the north. There was a low spot on the run course that about 2.5 feet of water had collected for about 300 feet. This meant running through it 6 times. There were not too many people that didn't have some form of trench foot after this race.
Now for the ugly, not enough porto potties. Be sure that you have a plan B, like being okay with the bushes, because the cans are DISGUSTING. Do not expect too many options of nutrition in the water tents - power bars, some GU, pretzels, spicy peanuts, water in a bag, Gatorade. Learn to say your number, water, yellow - for Gatorade, and anything that you need from the water station in Spanish. It is the local high school kids who help in the tents, and their english is as good as your Spanish. The IM bike support is useless. They can air up your tires, but that is it. Plan on doing it yourself or go with a company like Endurance Sports Travel or Team Z. They bring their own qualified support. I have a picture of the dude from IM for bike support because he looked like a dirty drunk dude under a tent with a air pump. Amazingly, I did get a roll down spot to Kona offered, but I turned it down. I have work to do before I try to take on another IM in less than a year. Maybe next year. Oh,, be sure that you have $750 US cash in hand at the slot allocation time. I did but still said, "no." Oh, the ATM machines in Mexico do not let you take out that much in cash, so be sure you come with that amount. Has to be cash, no credit or check.
A lot of people, like hundreds, have complained of being sick from the water. I had no problem. Others complained of a rash from the swim, didn't happen here either.
Lastly, over 800 people dropped out of this race during the race, so please be prepared for all the elements when taking on this race, so you are not one who drops out as well.
Would I do this race again? Yep. Now that I know what to expect, absolutely. Amazing crowd support, amazingly beautiful course, awesome international race! All that can minus out the horrors I experienced. Hey, this is the Ironman; no race is alike; no experience is the same.

Points Challenge :: Winter Points Challenge

Author: ASTEVENS
Subject: Winter Points Challenge
Posted: Mon Dec 05, 2011 1:54 am (GMT 0)
Topic Replies: 1

I hope you are ready...

Who is up for the Winter Challenge? Starting tomorrow (Monday Dec 4) start recording your swim/bike/run workouts to see how you compare with other TRI-OKC members this offseason... www.triokc.org/challenge
_________________
"My feeling is that any day I am too busy to run is a day that I am too busy."
--John Bryant

Non-Club/Out of Area Events :: RE: IMCdA Bike Transport

Author: ouwelsh
Subject: Coeur d'Alene
Posted: Sun Dec 04, 2011 5:14 am (GMT 0)
Topic Replies: 2

Below is the email I received back from triteamtransport.

"
Hey Mike ,
Thanks for the email . So yes, we will definitely add OKC as a pick up point. So there are for sure 5 right now, and maybe 7 ? And really appreciate you putting the word out on Tri OKC website. Are you guys all members of that tri group ?
�
What i can go ahead and do is give you our group discount code which will take away the cost of bag transport. It is "Springbok" with a Capital S. So save y'all $35 and you can let all the Tri OKc folks know of that discount, if our cheaper service and more secure and easier transport is not enough of a sale. So cost of transport will be $275 for bike and a bag ! The main thing, so you know what is different about our transport set up compared to Tri Bike is that we have a custom built trailer that locks down every bike by the front fork and allows you to send your bike with race wheels, bento box, etc on the bike safely. TriBike seperates bikes by blankets and stack them next to each other.
I am going to go ahead and add Shlagel bike shop on our website as a drop off location for CDA for registration purposes, so you�guys can get signed up,�and will check in with the bike shop on monday to set that up , unless you have another bike shop recommendation that i should contact ?
let me know if you have any other questions.
Natasha"
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2012 Race Schedule

70.3 Oceanside, IMCdA, Redman

Race Reports :: RE: 2011 Ironman Arizona

Author: ouwelsh
Subject: IMAZ Race
Posted: Sat Dec 03, 2011 6:41 pm (GMT 0)
Topic Replies: 3

My group got to Tempe on Thursday before the race and we were able to ride about 10 miles of the course on Thursday. We ran about 3 miles on Friday and then had the swim practice on Saturday. The bike ride was good and flat compared to NE Edmond so I was excited about that. The run was along the Tempe Town Lake and is pretty. The swim was Saturday morning was cold and actually took my breath away but I am self admitted weenie when it comes to cold water. I wore a full suit and a neoprene cap and was warm once I got going. My face and feet were cold but not unbearable.

Sunday Morning/Pre-Race:
I got up at 2:00 and drank a smoothie for caloric intake and then got up at 4:00. I slept surprising well before the race. Got up and took a shower to wake up and then had oatmeal with honey and some coffee. We headed down to transition about 5:15 am. I got there and of course had nature calling 4 times that morning. I chalked it up to nerves but was grateful to be lighter . Definitely recommend taking a roll of your favorite toilet paper unless you like sandpaper tp. I checked my bike and got my disk aired up with the help of Ken (two man job) and did last minute checks on the bike. I then got into my wetsuit about 6:35 and made my way to the entry to enter the lake. I jumped in and it was still cold actually colder than the day before but I did not really notice as I was really excited. I probably swam about 100-150 yds and waded in the water until the cannon.

SWIM:
The cannon blasted and it was like playing hockey at first getting checked and bumped. It did not really clear up any until after the turn around. Literally as I was getting into a rhythm, a big dude came up next to me and hit me twice in the head and hit my left arm. I swam a couple of strokes and realized he had knocked off my Garmin 310XT. I panicked and looked around to see if it was somehow right around me. It messed with me mentally because I thought how in the world I am going to be able to pace myself on the run. I was swimming very slowly at this point and then kind of snapped out of it and realized I had about 139.6 miles to go so I decided to get after it get going again. I ended up with my worst swim ever of 1:32:20 time wise but know that was my first time to swim that distance with that many swimmers at once. I am not the strongest swimmer but get more confident as my triathlon career gets longer. Just two years prior I could not swim freestyle at all and used to panic in the water. I got to the stairs to get out and the volunteers were awesome helping me out and got my wetsuit off with the strippers and ran to T1.

T1:
I really need to improve my time in transition overall. You run out of the water and strip and then into the changing tent after yelling for your T1 bag. I had my doubts but the volunteers did an awesome job making it flow. I was a little colder than I expected and cramped in my feet while getting compression sleeves on and I chose to wear socks as it was still in 50�s temperature wise. I had bought a cheap black jacket from target to wear while riding and was glad I did. I went out of the tent and ran to grab my bike. Ran through transition and got to the mount line. My transition time was a slow 8:16. Definite room for improvement there.
Bike:
I took off from the transition and rode a little hard for the first few miles to get clear of the crowd since my blistering water time put me towards the back of the group. I then settled in and held my power number I had pre-determined would give me a good bike race and would allow me to run strong. The first lap was faster than my last two but not because I went out to fast but rather as the day wore on, the wind picked up pretty good. Again nothing compared to what we Okies are used to. I had my disk on and my 69er in front (between a 404 and 808) and never felt uncomfortable in the wind. We had the wind at our back going up the false flat of about the last ten miles and went downhill against the wind. I thought that was a good combo. I had to stop a total of 5 times to satisfy nature�s calling and once to get my special needs bag in which I shed my jacket and got some gum to keep my mouth moist. While I was happy I was staying hydrated, I have not learned like some of my buddies to pee on the go. I have a self debate with that philosophy as to whether I want to pee on myself especially since I am not competing for a podium spot . I felt strong on the bike and then at mile 90 (just before the last turn around), my left Achilles started hurting. This is an injury that has been nagging me since late August. I tried to ignore through training and Redman and even did not run train like I wanted to the month before the race. It ached but was not unbearable. I tried my best to compartmentalize the pain and did pretty good. I ended up with a 5:52:19 bike leg. Felt pretty good about that. Hindsight, I think I could have gone a little harder on the bike but you never know. I had hit my nutrition and was well hydrated and felt good going into the run.
T2:
Again slower than I expected at 5:07 in here but I stopped for nature after getting dressed and had my own marathon of time spent in the urinal. Seemed like an eternity but felt much better after doing so. The volunteers were again great as I came in off the bike; I handed my bike to a volunteer and ran to my T2 bag and again into the changing tent. Handed off my bag with my bike gear, the bathroom and then headed out running.
Run:
I caught up to one of my fellow IBMT brethren and ran with him for the first 7-8 miles. I was using him to help me pace myself. He was a stud as he said his knee was hurting and he handed me his watch and said go. I cannot tell you how much these training partners of mine mean to me. They are all great guys. I was stopping about every mile to stretch the Achilles. I was running where I wanted until I got to mile 20 when my Achilles was really starting to ache and that old feeling of somebody taking a baseball bat to my heal was rearing its ugly head. At mile 23, I hit a rock and tweaked my Achilles (burning sensation) and thought wow that really hurts. It never crossed my mind to quit as that is not in my DNA to quit but I did literally walk from mile 23-24 which was devastating to my overall run pace. At 24, I started jogging again and gritted my teeth. At mile 25, I could hear the crowd and decided it was time to finish. I got my pace down to about 7:45 for the last mile and went down the chute and heard the announcer call my name. Overall, a great race and I still PR�d by 25 minutes. My marathon time was 4:34:47 and I know I can go faster and given my difficult year of training due to personal reasons, I was pretty ecstatic. Overall time was 12:12:49.
Next up is Oceanside 70.3 in March and then IMCdA in June. I love this stuff.
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2012 Race Schedule

70.3 Oceanside, IMCdA, Redman

Non-Club/Out of Area Events :: RE: IMCdA Bike Transport

Author: ouwelsh
Posted: Sat Dec 03, 2011 4:50 pm (GMT 0)
Topic Replies: 2

Tribike Transport not Tribute - auto correct at its finest
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2012 Race Schedule

70.3 Oceanside, IMCdA, Redman