Tuesday, August 02, 2016

Lessons In Endurance (part 1)

I have been involved in endurance sports since my high school years.  During my exercise physiology studies in college, I placed a large emphasis on learning as much as possible about enduring physiologically and mentally.  I’ve had the opportunities to work with, advise, study, watch and learn from such a broad range of professional endurance athletes and top amateurs, and along the way, I have found there are similarities amongst them in their training approach and what leads to their successes, and conversely, things they also have done similarly that have created problems and played a part in their failures.  I have also been my own human guinea pig as many of my friends and athletes can attest to.  Here is Part 1 in some simple things that many of you already know, but that doesn’t mean you do it;

  1. This first one is one you have heard so many times and seems incredibly simple and logical and yet most don’t adhere to it.  Consistency is probably the biggest factor in leading to your success in endurance sports.  Those who set up a realistic weekly plan that allows them to recover enough from each session so that they can train each day build the foundation that leads to success.  I know you are thinking “yeah, duh, no kidding…”, however I would say that maybe 90% of the athletes I have trained over the past 25 years have missed more than one of their weekly sessions on a regular basis.  Sure there are legitimate excuses for missing a training session, however most of the time we justify a reason to miss. 
  2. Following up on number 1, and this is an important one, those who succeed no when to push the pace and how hard they should push, and also go super easy on their recovery days.  Let’s look at the Kenyan runners for example; they have been dominating endurance running events for some time now, able to hold 4:40/mile pace for a marathon.  What many don’t see is that on their easier recovery runs, they often do these at maybe 8 minute per mile pace, which is crawling by their standards.  Many pro triathletes will do their recovery rides at a very easy pace, never coming out of their small chainring up front.  This way when it’s time to put in the quality sessions, they are primed and ready.  And for these quality sessions, the pro’s work very hard, but never lay it all out there – they save that effort for race day.  This is something that many of my athletes still don’t understand.  I learned in college that you should finish your quality interval sessions always feeling like you could do one more interval at the same quality if necessary.  In my early days, I would waste myself in training sessions, going with the cliché of “that which doesn’t kill me…” I had the same cyclical pattern for a while; train my ass into the ground, get sick, take the necessary time to rest and recover to get better, repeat.  My thinking was that I needed to train as fast as I wanted to race.  Now, without going into too much detail, this does make sense, however, it’s the percentage of the time in each session and each week that you spend at race pace (or faster) that can make or break you.  I’ve heard many pros say that they never delve too deep into the well in training – they save this effort for race day.  Mark Allen once mentioned something along the lines of that if you cannot get up and train every day of the week, you probably either over exerted the day or three before or you aren’t paying enough attention to recovery.  Yes, you should be able to train seven days a week!  I often give a full rest day to my athletes more for the mental break. 
  3. Analytics are great and using technology is a smart way to take the guess work out of your training, yet not at the cost of losing our “feel”.  I advise my athletes to purchase a heart rate monitor for training and racing.  For my triathletes and cyclists, I love setting up their training plans utilizing power, however I also realize that a power meter is a costly item.  These devices allow me, as their coach, to pinpoint more exactly just where there at, and also allow me to in a way, keep in an eye on them during their training, even though I can’t be with them during the session (that is, if they are following the details of the session!).  The metrics they provide me with often determines what I schedule for them in the coming days and weeks.  Many are getting too dependent on these tools though.   In fact, there are many coaches out there who feel that certain formulas they have read about from certain authors or in different books work universally, and prescribe what appears to be a detailed and scientific training plan for an athlete, yet it could be totally wrong for this specific person.  It’s important to learn how to feel – how to find a rhythm.  Again, you’ll often hear a pro discuss after a great race that they got into a good rhythm, or that their training the past month has “felt” really good.  During the taper, I tell my athletes I don’t want them to force anything, even if their metrics tells them they should be pushing harder.  I often prescribe sessions to my athletes by feel.  I may say “ride 90 minutes easy, by feel.  Don’t look at your power, or heart rate, in fact hide the devices.  Yet, show me the data when you return.”  At many of my training camps, which take place in some beautiful locations, I tape over, or take all bike computers, gps watches, for certain sessions.  When you are riding in Hawaii, I want you taking in the views of the ocean, the landscape, the surroundings, not the views of your device. 
  4. The optimal way to run well in a triathlon is to ride a steady pace throughout the race.  Not have peaks and valleys in your heart rate and power as we often do.  Lionel Sanders who’s been winning everything this past year, suffered a second place in a race he should have dominated even more as they had to cancel the swim, his weakness, due to conditions.  He overworked the hills on the bike.  He said in his blog that he typically races very steady on the bike to set himself up for a solid run, staying controlled on the hills, yet he ignored this advice and blew himself up for the run.  He then had to make several bathroom stops during the run as the wheels fell off.  He was overworked, dehydrated and suffered bloating and gastrointestinal distress.  He explains that this was created by him overworking the bike.  Many blame mistakes in their nutrition during a longer race leading to GI issues, but more often than not, it’s from either dehydration, overworking, or both.  Let’s go by perceived effort, a scale of 1-10, 10 being an all out effort.  Many will ride the flats at a 7 to 8 and work the hills at a 9 to 10 in a race.  The best way to ride is to ride the flats at a 7.5 to 8 and the hills at an 8 to 8.5.  You may concede a minute or two on your bike split, but if you run 10 minutes faster…

Thursday, December 17, 2015

2016 Tucson EH Camp

EH 6th Annual Tucson Camp

March 5t through March 12th, 2016

Come join us for the 6th running of this world class camp.  Our mission is to provide a fun, challenging, rewarding experience.  Yes, we want you to experience something that you normally wouldn’t at home, otherwise, why attend a camp?  Besides learning about you personally from our educated, excellent staff, you will train in one of the best, most beautiful, challenging training venues in Tucson, Arizona.

Experience running in Sabino Canyon, biking up Mt. Lemmon and swimming in the beautiful outdoor lap pool at the exclusive La Paloma Resort and Spa.

Why attend?  We have been pioneers in triathlon camps, hosting them since 2000.  We have helped train hundreds of athletes at our premier camps towards their personal goals.  You will leave this camp with a fitness edge that will impact the quality of the late winter and early spring training sessions, preparing you better than ever for the upcoming season.

We accommodate all abilities at this camp, from beginner to advanced.  Our motto is “Check your ego at the door”.  What we strive for is to have every attendee challenge themselves throughout the camp and learn more about what they are capable of.  A training camp should be one of the highlights of your year.  We realize that our athletes are taking time away from their work and family to attend one of these camps and it’s our goal to make this a tremendous learning experience for them. 

The weather at this camp is typically spectacular.  For those thinking of attending from colder climates, it’s a great break from the harsh winter.  Being able to ride and run outside in short sleeves in early March is a pleasure.  Swimming in an outdoor pool sure beats the indoor dungeons of cold climate pools.

Here is what you get:

·         Swimming, cycling, running, strength training, massage in an incredible setting

·         Discussions on nutrition, goal setting, bike fit, motivation, training protocols, setting up training zones, and personalizing all this

·         Working personally with the excellent coaching staff

·         Sag support on rides and runs

·         Nutrition support during training

·         Lots of laughs and memories

Why attend this camp?  Why not just go up and train on the course on your own, or go to another camp?  First, we have been hosting camps for longer than most other coaches have been coaches.  We know the surrounding area, roads and trails and do some epic training that is incredibly scenic, fun, and challenging!  The camaraderie and friendships you will make at our camps creates an experience much more fun and rewarding and lasting than just training.  Plus, you will be more motivated when you return home to train and will gain a fitness edge that will impact the quality of the late winter, early spring training sessions.

Cost: $690.00 (does not include hotel or main meals. 

We will be staying at the beautiful Westin La Paloma Resort in Sabino Canyan..  Please contact them at 520-742-6000  and reserve your room under our very special rate.  Book your room under EH Coaching and Training

A $200.00 deposit is required to reserve your spot for camp. 

Checks can be made out to:  Eric Hodska Training and sent to 18 Old Mine Lane, or you can pay via credit card through paypal at www.hodska.com

Don’t miss out on a simple seven days that can propel you to another level!



2016 EH LP Camp

EH 11th Annual LP Camp

June 22nd through the 26th , 2016

I raced in Ironman USA Lake Placid in 2000.  I have been back each year since, coaching athletes through the race and spending time training in this unbelievably gorgeous and perfect training area.  I know through experience how to take on this course.  If you are racing LP in 2015,, than this camp is a must.  If you are racing another important triathlon this summer like Mont Tremblant, Louisville, Canada, Maryland, or any other race from sprint on up, and/or want to spend a few days with some great people doing some great training, than this camp is still a must.”  EH

Some quotes from previous campers;

“This camp was one of my best experiences of the year!  I went in just wanting to learn about the course, and came away with much, much more!  I can’t say enough about the knowledge, the fun, the camaraderie, … Do this camp!”

“Thank you, thank you, thank you!!!  I had so much fun and learned more than I imagined.  The staff was great, the training was challenging yet beautiful, and my stomach hurts from laughing.  You put on an amazing camp Eric!”

“This is the best investment I’ve made thus far in triathlon.  Far better (no comparison) than my original plan which was to go up to LP on my own and train on the course.”

Come join us for the 11th running of this world class camp.  We have been hosting triathlon and fitness camps since 2000.  Our mission is to provide a fun, challenging, rewarding experience.  Yes, we want you to experience something that you normally wouldn’t at home, otherwise, why attend a camp?  Besides learning about yourself, you will also be able to tap into our educated, excellent staff, and you will train in one of the best, most beautiful, challenging training venues in Lake Placid, New York.

We accommodate all abilities at this camp, from beginner to advanced.  Our motto is “Check your ego at the door”.  We could care less who the strongest or fastest athlete is –what we strive for is to have every attendee challenge themselves throughout the camp and learn more about what they are capable of.  A training camp should be one of the highlights of your year.  We realize that our athletes are taking time away from their work and family to attend one of these camps and it’s our goal to make this a tremendous learning experience for them. 

Here is what you get:

·         Swimming, cycling, running, strength training, assisted stretching, in an incredible setting

·         Discussions on nutrition, goal setting, motivation, training protocols, setting up training zones, dynamic warm-ups, and personalizing all this

·         Working personally with the excellent coaching staff

·         Sag support on rides and runs

·         Nutrition support during training

·         Swag bag of sponsor goodies

·         Lots of laughs and memories

Wednesday, June 22nd  is a travel day so plan on arriving anytime that day.  If you are there by 5pm, we will do an easy swim in mirror lake to loosen up from the travel, but the camps first official session takes place Thursday morning.

Why attend this camp?  Why not just go up and train on the course on your own, or go to another camp?  First, we have been hosting camps for longer than most other coaches have been coaches.  We know this course inside and out and the best way to tactically approach racing on it.  We will break down the course piece by piece and cover this.  BUT, we also know the surrounding area, roads and trails and do some epic training off the course that is even more scenic, fun, challenging!  Finally, the camaraderie and friendships you will make at our camps creates an experience much more fun and rewarding and lasting than just training.  Just ask any of our attendees from previous camps.

Cost: $590.00 if registered before May 1st, $690 after May 1st; (does not include hotel or main meals.  * A $190.00 deposit is required to reserve your spot.  Then $200 is due by April 30th, and the final $200 is due by June 17th.

We will accept 18 athletes.  This camp will sell out!

We are finalizing a deal with a hotel in Lake Placid that will be the host hotel.  We will have more information shortly on this.  Of course, you also have the option to stay at any other hotel for the camp.

Checks can be made out to:  Eric Hodska Training and sent to 18 Old Mine Lane, or you can pay via credit card through paypal at www.hodska.com

Don’t miss out on an extraordinary four days that can propel you to another level!



Wednesday, September 10, 2014

Mont Tremblant 70.3 World Championships Report

Cluster F$&k

I haven't raced much the past few years.  I want to continue racing for the next 60 years of my life, which means I've been more selective, so that I keep the enjoyment and excitement of toeing a start line.  The two downsides of not racing as often is that a) it takes some racing to really get yourself up to "A" level race speed, and b) that you weigh each race more heavily when not racing often.  I was really looking forward to being back at it last Sunday, and especially in a World Championship event. 

 We pulled the kids out of school on Friday, and left our house at 4:30am for the 450 mile drive up to Mont Tremblant.  The drive was easy, and seven hours later, we were pulling into the small, very scenic Canadian ski village.  Registration for the race closed Friday at 4pm (no registration Saturday), so I made my way over to the race headquarters, only to find the line to register about a 1/4 mile long.  I'm not good in lines, which meant grabbing lunch was the priority, hoping afterwards the line would go down.  No chance.  I ended up waiting two hours in line to register.  I've been racing for 25 years and I've never waited in a line longer than 45 minutes to register!  The inefficiency of the registration process was surprising, considering the WTC have been hosting races for quite some time now, and that this was a World Championship race. 

 Saturday consisted of a light jog, some breakfast, an easy spin, checking in the bike, walking around the village, taking the gondola to the top of the mountain, watching the kids rock climb and luge, and otherwise relaxing.  I felt good.  I was a bit nervous which is always a good sign - it means I'm ready and anxious to race and that it still means something to me. 

 We stayed at the Westin and our room had a full kitchen area, so I was able to toast a bagel for breakfast, make some coffee, go set my bike up, then head back up to the hotel room and relax.    This is such a positive at a race - getting to hang out in your room until the start of the race!  Mont Tremblant is a great venue for a race - what happened this day was not a result of the venue, but rather some bad luck and the WTC's organization.

 After getting my wetsuit on, I kissed my family goodbye, and walked down to the water.  As I walked down, I thought of how dramatic we could make a race.  The reality is that I'm going out to exercise for 4 hours and change, something i love to do!  Why do we complicate things?    The air temperature early on was in the low 50's, but it was sunny out.   The water temperature was in the low to mid 60's.  The pro's left at 8am, and my group was scheduled to start at 8:36.  After another men's age group left, my waive was issued into the corral, and I began to do some shoulder stretches.  My training for the race was solid except of course in the swim.  I was hoping my five swims since St. Croix would be enough to get me out in around 27 to 28 minutes.  Just as the announcer yelled "two minutes!", my zipper opened up on my wetsuit.  My friend Leo who was also racing helped try to fix the broken zipper, but to no avail.  Because of the water and air temps, I knew I needed a wetsuit for warmth, and I also knew I was going to be dragging this busted wetsuit through a slow swim.  The cannon sounded and we all crashed into the water to start the day.  My wetsuit quickly filled with water from the open zipper, and it felt as though I was dragging a parachute.  Now, I'm very comfortable in the water.  I'd consider my comfort and ability to relax in the water one of my strengths.  This was the first time in a triathlon swim that I actually had a bit of panic.  As I'm dragging this water filled wetsuit through the water, I'm also dealing with the highly competitive athletes, grabbing, pushing, kicking, and swimming on top of me, something common to everyone in a competitive triathlon swim start.  Fighting both of these situations was exhausting and I soon found myself hyperventilating.    I focused on exhaling, and counted to blank my mind and this worked.  The traffic never really thinned out, and the swim took a lot out of me, but I knew my bike and run fitness were solid.  The swim took me 30 minutes, slower than I wanted and with more effort, but not as bad as I anticipated all things considered.

The run to T1 was long, but it gave me a chance to get some blood flowing to my lower extremities.  I heard Kate yell for me, threw my goggles to Lisa, and ran quickly to the change tent.  I'm still racing at this point, and every second counts.  I grabbed a chair far away from everyone as Lisa still has me paranoid after what happened to me in Hawaii in 2012. On went my helmet and sunglasses, I grabbed some nutrition, and took off towards my bike.  I decided to work the first 10 miles of rollers out to rt 117, hoping to catch some of the faster swimmers and distance myself from those near me.  I was pushing 310-320 watts on the flats, and 320-340 on the hills, and moving along at around 25 mph - I bring this data up not to say "look at me" but to show the difference when you are cheating.  There was a guy from South America and another from Italy locked onto my wheel, which was annoying, but I thought that once we hit some of the longer rollers on rt 117, I'd lose them.  Either that or a draft marshall on a motorcycle would catch them and penalize them.  This did not happen though.  Instead, at around mile 10, a pack of maybe 25 or 30 athletes came swarming up on me!  I couldn't believe it - they were all working as a pack, taking turns at the front. As I was in the pack, I noticed I was pedaling at only 220 watts and going 26 mph!  I drifted off the back of this pack, not wanting to partake in this cheating bullshit.  My two foreign friends stayed with the pack.  As I fell out of the draft, I watched this pack ride away from me.  I have to admit I was really discouraged now - the fun was dissipating.  This reminded me quickly of Hawaii 2012, and of the last time I raced 70.3 Worlds in Clearwater - both of these races having similar huge packs.  For anyone who may be reading this who doesn't race triathlons,  drafting, or riding in a pack is illegal as it's a huge advantage.  You are supposed to allow for three bike lengths between you and the next rider in front of you.  There are draft marshals out there on motorcycles who are supposed to break it up and issue penalties.  They were out there, but they weren't doing a thing except blowing their whistles.  If penalized, you are required to pull into the next penalty tent on the course and serve a four minute penalty.  As I rode by these penalty tents, they were empty.

Everyone has heard the complaining on drafting before, especially from me, so I won't beat this horse much more.  Long story short here, over the next 30 miles, I was swallowed up by two more huge pelotons, consisting of 20+ athletes.  I knew now that my race to be competitive and aim for the podium was over.  I was beyond irritated, and those who know me know that I can become a bit disgruntled when dealing with bullshit, to put it mildly.  Then, at mile 45, on a nice uphill section of the course, things got worse.  I was riding alone, climbing this hill, as an athlete came by on my left and cut right in front of me.  You have 15 seconds to drop back the three bike lengths, so I began easing up.  On uphills, the draft benefit isn't nearly as significant, so penalties are not typically issued there.   As I was dropping back, a draft marshall pulls up next to me and yells "you are receiving a four minute penalty for drafting off that rider".  I went ballistic.  Again, I've been racing for 25 years, and I have been called for drafting twice - at Hawaii in 2012, and here, both World Championship events with huge packs and tons of drafting occurring during the race.  I don't know how to ride in these unfair races.  The bike is my other strength and I thrive on grinding it out alone.  The irony; If I had stayed in the pack, I would have been safe from a penalty!!  I yelled at the marshall; "you have got to be fucking kidding me!!!" We argued for at least a minute, before I called him an asshole and road off.  Now I'm not proud of this and it's definitely not the best action to take if you are trying to appeal something.  My temper got the best of me.  As I rode up to the last penalty tent on the course, again, with know one in it, I blew right by it. 

The really bothersome part about the whole experience during the ride is that the majority of those racing in these packs seemed to accept the fact that this was part of racing now.  They seemed to go along with it.

 I changed into my run gear quickly, and headed out for the hilly 13.1 mile two loop run.  They changed the course from the other Tremblant races to make it more spectator friendly and in doing so made it much more challenging, and it was a great course!  My legs were heavy, but not dead.  I actually ran the second loop much stronger than the first and ran the last three miles at six minute per mile pace.  I crossed the line in 4 hours 29 minutes, about 10-14 minutes off my goal, but that didn't really matter any more after the nonsense that ensued.  I knew soon that they'd DQ me as well for blowing off the penalty tent, and I didn't care.   My kids got to see me cross the finish line on a beautiful day in a very cool venue, which became the new goal while running. 

To say my last two World Championship experiences were disappointing from a racing perspective is an understatement.   I did some race debriefing, as I typically do, shortly after the race with my father.  He mentioned to me "Eric, you have some soul searching to do here.  the sports changed and maybe your racing days are over."  But I quickly rejected that.  I think that maybe my days of trying to test myself against the best athletes in my age group at these World Championship races might be over.  There are great athletes racing in these events, but the events themselves are set up so they are anything but fair tests.  The WTC keeps opening more events, and they keep selling out, so even though they know it's a huge problem, why would they do anything to change things?  But I love to race and will continue to find races out there like St. Croix, that offer a smaller field, great course, and fair racing.  (I appreciate and respect St. Croix more and more as time goes by).  And also, things have changed for me in that in the past, I was all about racing.  Now, I really enjoy having a goal out there to focus on and then developing a plan of action to get me to that starting line dialed in.  Standing on the beach Sunday morning waiting for the race to start, I was thinking about my build over the previous two months.  The process of getting myself to a level where I felt ready to give my best effort.  That's what I'm enjoying more now - the training process.  I still need that race goal out there - that's what keeps us honest and gives us focus.  But it's in the details of the daily and weekly training that I'm finding satisfaction in.   That's where the passion is.

That afternoon, after the race, Lisa, Ryan, Kate and I did a few more luge runs - racing each other, took another gondola ride and walked around the top of the ski mountain, laughed a bunch, and really enjoyed the rest of our adventure in Mont Tremblant before heading home early Monday.  These experiences are all learning experiences, even if they don't go according to plan.  Now, I'm combing the calendars looking for a late season race to end the year with and to not waste this fitness!

Thanks fort reading, and cheers!


Tuesday, May 06, 2014

St Croix Race Report

Fifth times a charm?  Lisa is smarter than me, but I think (I know) she knows my stubbornness and realizes that I may (I do) have selective hearing sometimes (most of the time) when she's trying to talk sense into me.  So she steps aside and acts supportive.  She's actually not acting supportive - she is supportive.  When I told her in the fall that I was planning on going back to St. Croix to race, she was supportive in me going but said she was going to sit this one out.  She had watched me suffer four other times on this bitch of a course.  Lisa know's that I can do this race twenty times and I'm going to suffer.  She knows I'm a bigger guy coming off our winter going to race in a very hot and humid climate.  She knows that the only way for me to truly race well there is to spend a few weeks training and acclimating in the same conditions leading into the race, and who has the time with work and family to do just that?  It took me five tries to realize this.  Lisa got it after one.

My preparation for this race has been different every time, which is one of the things I love about this sport.  I love coming up with a game plan, and then focusing on the process.  One hurdle that has always been the top priority though is how to overcome the heat and humidity,  knowing that I don't have the luxury of spending time in the same climate.  My plan this year was quite simple; get myself into super condition, then ride the bike segment of St. Croix at 80% or at my Ironman pace rather than 1/2 IM pace, conserving as much as possible for the run.

My training for this event really kicked off the second week of March, coming off my Tucson camp.  I got to spend a good deal of time riding and running with the athletes at this camp which brought my base around and provided a nice springboard to start my build towards St. Croix.  I don't think many realize the importance of timing a build.  If you stay in relatively good shape year round, you don't want to begin to early and peak weeks before the actual event.  Yet, athletes get paranoid that they are behind, hammer themselves into a state of over extension and go into their peak race flat.

Mother Nature decided to throw in another curve ball with this silly winter we had.  Besides the Tucson camp, I did absolutely all of my cycling training for this race indoors on my computrainer.  One may think that, besides the nasty weather, this was to train in warmer conditions and really sweat, but this only helps the acclimation mildly, as it's that hot sun close to the equator, beating down on you that can't be replicated.  There were days where I could have ridden outside but to be honest, I get a better session indoors on the ct, and I'm getting tired of the Connecticut road conditions and the irresponsible drivers texting and on their phones.  For those with computrainers, I did every single session in ergo mode, controlling the watts, and focusing on quality over quantity.  Every ride had a purpose and I also focused on frequency throughout the week over general weekly volume.  I rode often, most rides in the one hour to 90 minute range and a handful of two hour rides.  I did not do any rides longer than two hours and ten minutes for this race, besides the base training in Tucson.  All this indoor time was really just a good excuse for me to catch up on House Of Cards and Game Of Thrones.  It was fun documenting the progression though.  In early March, my harder, longer intervals were at 270 watts and I'd recover at 200 watts.  In mid April, these same intervals were at 310 watts and I'd recover at 240 watts.  I would and will use this indoor approach again.  It's a no nonsense approach that allowed me to work on my weakness in cycling which is higher cadence.  I'm a masher and my lower cadence bigger style works well on the bike but is not the most conducive form for getting off the bike and running well.  I do think though that if you are not a strong technical rider or if you are doing events longer than 70.3 races like Ironmans, it's imperative to get outside each week for a ride or two.

The only hiccup I had was three weeks out from the race, I had a family vacation planned for my kids spring break and would be off the bike for a week.  However, the nice thing about triathlon is that when you cannot get n one of the disciplines for a week, it's a great opportunity to work on the other two.  And since I had not done any swimming since the last time I raced, which was Kona 12', (with the exception of a few easier swims at my Tucson camp), I needed to get this up and going.  So during that vacation, I ran most mornings while the family was still sleeping, and then would sneak in a twenty to thirty minute ocean swim at some point when the kids were going to get their third or fourth virgin pina colada for the day.  During one of these early morning runs in Aruba, where it was particularly warm for this time of the day, I had a sobering realization that I was tired of suffering in the heat.  Most of the key races that I have done in time were all in very hot and humid places.  Hawaii being the biggest, but also St. Croix, Buffalo Springs, Eagleman.  Hell, I even did the Tupper Lake 1/2 IM one year which is up near Lake Placid, New York, and that race day, temperatures hit an all time high for the region setting a record!  I've done well in hot races, but I don't want to confuse that with what they take and may have taken out of me.  I shoved these thoughts into a dark corner of my brain.  I didn't tell Lisa my sudden realization.  I had a race I committed to and I needed to stay focused.

I flew out to St. Croix the Thursday before the race, and stayed at the Carambola resort which is located near the infamous Beast around 15 miles away from Christiansted (Christiansted is the hub for the race).  I prefer to stay away from all the commotion.  Every year, triathlons, or more to the point triathletes, get a little bit more intense.  Especially at these WTC events that are offering Kona and 70.3 world championship slots.  Going out to the race solo was in hindsight a good thing.  It allowed me to really do some thinking.  As Molson said to me in a note the week before; "A man on a mission - I like it".  The Carambola was perfect as the resort is big, yet spread out, on a beautiful beach.  There were maybe only two or three other trigeeks staying there that I saw.  I spent a lot of my solo time in the ocean, thinking about the race, the fact that I haven't raced since 2012, about the absolute fact that on race day, there will be a point during the run, more than likely early on in the run, where I was going to suffer from that overheating dehydrated miserable feeling I've experienced often.  I know, why bother with the negative thoughts, right?  But unless some freak weather pattern that has never existed here before gives us temps in the 70's with light cloud cover on race day, it was just an inevitability and it's important to not be naive and wrap your mind around the fact.  I thought about what and how much I've gotten out of my little triathlon hobby, and about where I want it to go.  besides meeting up occasionally with one of my athletes, Nick, who was racing in St. Croix as well, I spent all my time out on that island alone, and i have to say, it was time well spent.  I can't remember the last time I've done a solo trip like this, but I think it's really beneficial to do every so often.  I went to dinners alone, with just a book.  There is a small outside dinner spot two miles from the Carambola called "eat" that serves fresh fish, and has Chimay beer, and you can watch the sun set on the Caribbean.  That's tough to beat.

I felt really good race week.  My muscles felt loose, I felt fresh in the light training I did, and I was anxious to get the wheels rolling.  My legs felt full of energy, almost as if they were twitching to go.  These were good signs and I'd be lying if I said this is common race week.  In fact, it's more common to feel heavy legged and lethargic during a taper as the body is more used to being in motion and also is finally getting a chance to rest.  I had an early dinner Saturday night, watched the Kentucky derby and then some basketball, and fell asleep early.  

Finally, race day was here.  It was of course projected to be hotter than usual on race day, since there weren't any clouds in the sky.  The winds which usually blew lightly from the east, were now blowing strong from the southeast.  The best thing about this race, apart from the amazing and challenging course itself, is the laid back, grass roots feel from the race director and organizers.  It has that chill, island vibe.  Not so much with the competitors though.  St. Croix is one of the few WTC races that does not fill up - because of the difficulty of the course, and maybe the difficulty in getting to the island.  However, it's also known as one of the races on the circuit with the best competition.  Most go there because they want a chance at winning a slot.  I met 10 or so athletes during race week in my age group alone who told me their sole purpose for coming to race in St. Croix was to get a slot for Kona or Tremblant.  In fact, I later heard that 8 of the top ten in my age group were previous Kona competitors.  And this game day competitiveness and focus was more than evident race morning.

You swim a couple hundred meters over to an island where the race starts and wait for your wave.  the waves here are actually close together, as, the course will spread out the competition.  The plus of this is of course not having to wait around to long before your wave goes.  The minus is swimming through the earlier waves.  I got out to a quick start and got on the feet of a solid open water swimmer - meaning he was moving well and knew how to pick a good line.  The swim felt surprisingly good!  I love swimming in salt water so maybe that mindset had something to do with it.  Swim times were slower due to some strong currents out in the bay, which also mad it a bit choppy.  I haven't checked but I think I exited the water fourth or fifth in my age group.  Coming out of the water with me was a team timex Canadian guy who has raced pro for 15 years or so and recently just retired.  He caused a bit of controversy amongst the amateurs.  Many feel that if you have raced pro for that long, training full time and racing with the best for so many years, that you shouldn't be allowed to just jump back into the amateur ranks and take a world championship slot.  I see their point.  He took off at an aggressive pace on the bike and initially I went with him.  Then I thought about my game plan - ride the race at IM effort or 80%, and backed off.  The first eight miles were the worst part of the ride for me in regards to how my legs felt.  But once we looped back through town and headed out on the scenic ocean road that takes us to the Beast, I began to feel smooth and the pace felt easy.  My cadence was definitely faster than previous races, thanks to the diligent computrainer work.  The first twenty miles, out to the Beast, you have a lot of guys riding hard and jockeying for position.  There were three other guys in my age group that kept playing cat and mouse with me during this early segment.  I say they were playing with me because I was adamant about sticking to my game plan and rode steady, and not shortly after I'd pass them, they'd come flying back around.  Then you hit the weeder outer - the Beast.  The Beast is a mile long climb with an average gradient over 14% and some sections over 20%.  Even if you try to ride easy up it, you just can't.  People fall over quite often on the climb from lack of correct gearing.  I had a 39 on the front and a 28 on the back and I'm always still looking for some easier gears.  I stayed as relaxed as possible though and tried to stay seated for most of it since this keeps the heart rate lower, and I felt solid on it.  You come over the top of the Beast and then you have a technical descent on the backside.  In fact, this whole course is not only very hilly and windy but it's also very technical, and a lot of it is on chip and seal roads.  I descended quickly and from that point on, I didn't see the three cat and mouse guys again during the bike.  It was very strange as from mile 28 to 56, I saw maybe three or four other riders on the course, but otherwise I was all alone out there.  Just after the 30 mile mark, I was on a small descent and hit a pothole in a shadow of the  road and flatted instantly.  It took me maybe four or five minutes to change the flat, and I'm very proud that I stayed composed!  I did not jump back on the bike and hammer nervously, trying to make up the time lost.  Rather, I got right back into game plan.  I felt great coming into T2.  With the exception of the first few miles and the Beast, the ride felt quite easy.

There was only one other bike in T2 from my age group - the Canadian pro.  I saw him out on the run as I was coming in on the bike and he had a solid lead.  My legs felt really good coming out of T2!  But I ran very conservatively, knowing that this run course is very hilly and it was getting warmer.  I dumped ice down my suit at every aid station, trying to keep my core as cool as possible.  My legs felt good, but the heat was beginning to set in.  There's a big hill in the buccaneer hotel section of the run course and I walked it both times.  Mostly strategic as you can't really run up it fast, so once up it and over the top, I wanted to really get back into a run groove instead of spending a good deal of time recovering from the ascent.  The second time up it, I was beginning to really hurt.  I kept telling myself "four more miles!".  I hit the last two miles and was so overcooked, yet I knew I was also so close.  At the 12 mile mark, a very tanned Brazilian guy came running by me like I was standing still.  Just so happens he was in my age group.  There was nothing I could do to match his pace at this point.  I hung in though and finished third.

They had not allocated the Kona slots yet so I did not know if I was in or not, but it didn't matter.   I called Lisa up and told her about my race.  I told her I had had the best race here out of the five that I've done.  I also told her that if I got a slot for Kona, I was not going to take it.  I felt bad telling her this.  Lisa and I have had such great times on the Big Island.  I told her I didn't want to suffer in the heat any more, and that maybe I'm just getting soft.  I still want to race as I love it, and love having a goal, but I want to focus on 70.3 races and I want to take the Tremblant spot.  I want to train hard yet still have balance to work on other things.  Lisa was great.  She said "that's great you realized this, you have nothing to prove at Hawaii".  Often as an athlete, we judge our whole career on our last race.  Lisa was quick to remind me that this should not be the case.  I have to say that I really felt at peace after this race.  And I'm really glad that I came back to St. Croix this year.  And I'm quite amped about aiming for a podium spot in my age group at the 70.3 WC.



Saturday, October 20, 2012

Things Happen For A Reason

As we were standing out on Alii drive just before heading into medical, Lisa said to me "you look great, as though you didn't even swim and bike!"  This added to the frustration because I felt solid, ready to run a good marathon.  We had to wait around to get my bike from the transition area so we headed over to Huggo's On The Rocks to grab some fish tacos and a beer.  As imaginable, my emotions were bouncing back and forth between sadness and anger.  I said to the kids "Listen, we are going to still have a great vacation.  This is a minor hiccup, but we Hodska's keep our heads up and chins high."  Corny, but relevant.  At one point while eating I just started to laugh and said to Lisa "Can you believe I'm out of the IM because someone stepped on my toe?!!"  I view one of my main strengths my toughness.  I told Molson before the race that my key word was resilience.  And I was taken out by my toes getting stepped on.  It is kind of humorous.   

The hardest part was when we walked back to the transition area, down Alii drive towards the finish line, listening to Mike Reilly announcing to the joyously overwhelmed athletes finishing "You are an Ironman!".  Lisa and Kate were walking a few feet in front of us, and Kate turned around with tears in her eyes and ran up and gave me a huge hug.  My heart just sank.   

We've had an amazing family vacation in Hawaii.  The best one yet.  The day after the IM, we took the kids to swim with the dolphins and to Hapuna beach and they were having so much fun, forgetting quickly the drama of the previous day.  That's the beauty of being a kid; their ability to move forward and jump head first into the next day. 

I've had ample time now to reflect on my challenging day.  First off, had this been my very first Hawaii Ironman, I would have walked the marathon.  I thought that I didn't take the fact of how hard Hawaii is to get into for granted, but now I know to some degree I do.    I've crossed that amazing finish line many times before.  I know what it takes to prepare to qualify and do well in this race and I will do so again in the future if and when I'm ready.  In 1996, when I qualified for Hawaii for my very first time, I thought that that was going to be my one time to race the Hawaii Ironman.  I have returned to race there eight times since then.  Since 1996, every year that I've wanted to qualify and race Hawaii, I have.  I feel extremely fortunate that I have been blessed with a bit of genetics that, combined with hard work, will earn me a coveted slot for Hawaii.  I kept thinking about the fact that what if this was my one opportunity, like so many triathletes out there, to race here and this happened?  So how could I be that angry or sad for that matter?  If anything, it made me realize even more my fortune.  And the fact that I didn't go out there and hobble through the marathon shows that i do to some degree take these things I've mentioned above for granted.  But that's also not what I came to Hawaii to do.  (One quick side note on the race itself; It's been changing since 96'.  I notice it more and more each year, but they are letting more and more people in each year, and the depth of talent is becoming greater meaning the field doesn't thin out much throughout the race.  The swim used to be aggressive for the first third, then you'd find your space.  Then it was the first two thirds were extremely physical, and now it's the whole swim.  The bike portion is the same; The first third used to be very congested but the climb to Hawi would thin things out.  Now it's even more congested and it doesn't thin out much at all.  I used to think that drafting was avoidable no matter what but I am no longer this naive.  The race really wasn't enjoyable.  They need to begin thinking about wave starts and not letting the size of the field grow any larger.) 

Someone mentioned to me; "That's a shame, all that training and this happens!".  I don't look at it that way at all and that's why I also wrote up my report card for my build up prior to my race.  I like seeing what type of new level or condition I can put myself in.  I see many training for an Ironman and they begin to question why they are doing so.  the work they are putting in becomes so controlling and overwhelming and as physically exhausted as they are, they become even more mentally exhausted.  This, to me, signifies that this athlete is taking the wrong personal approach towards their race.  As I mention to all my athletes, I want them to enjoy the process.  I certainly did this time around. 

I view these set-backs as a learning opportunity as well.  This set back was mainly out of my control, but I learned not to line up inside on the buoy line in Hawaii unless I plan on swimming in the low 50's.  I also learned even more to appreciate all my Ironman finishes.  But the main thing I learned, and this lesson became clear in the days proceeding the race, was that triathlon in itself is just a part of who I am but it doesn't define me, so don't take it to seriously.  After all, there are far greater situations taking place daily that easily put things into perspective.  I can't worry about one dnf from just a race.   

I've had set backs before in my racing career and I've always followed them up with bigger and better experiences.  Always.  So I'm excited and driven to see where 2013 takes me.  My IM pr comes off of a set back from the previous IM.  Thinking about this, maybe this is part of the plan?  Think what you want - that we create our own luck and destiny, which to some degree is true, but I also believe that, if you are a hard worker, a doer, and stay positive and progressive, that things can happen for a reason.   

One of my friends mentioned to me that it's important for kids to see their parents struggle at times or fail certain tasks, and to see that a) they're human, and b) how they handle themselves in the face of adversities.  Another friend sent me a great Teddy Roosevelt speech titled "The Man In The Arena" which was extremely poignant.  It made me realize how important it is for my kids to see the value in putting yourself out there, going for some goals or things that most can't imagine, and that yes, you may fail at times, but the importance is in that you took the chance and put yourself out there to begin with.  I was very moved by the outpouring of support from friends.  Thank you!! 

The days following the race, we explored the Hawaii coastline in a sea raft, seeing manta rays and pods of dolphins and learning about the history of the amazing big island.  We explored coast line trails, swam at beautiful beaches where the sand was so soft and the water so clear.  We ate at some amazing restaurants, we went down water slides, we did stand up paddle boarding, and we laughed a bunch.  Life is not bad at all, and I will continue to put myself out there.   

I can't wait to come back in March for my Kona Camp.  And my kids cannot wait to return since they claimed they get a redo. 



Wednesday, October 17, 2012

Kona - race day

Sometimes things don't turn out anything like you planned.  Maybe there's a bigger picture?

I felt solid race morning.  Nervous, yes, which is always good, but ready.  I lined up inside and up front for the swim, and waited for the gun.  All mass start swims are aggressive, but Hawaii's is much more than any other race given the fact that everyone is so fast.  I expected a lot of contact for not just the start but the whole swim and sure enough, this was the case.  I'm okay with that.  What I didn't expect was for some ass hole to stomp his heal into my head at around the two minute mark.  Usually you get kicked from people just exaggerating their normal swim kick, but this was more aggressive.  This stomp stopped me cold and dazed for a few seconds.  I floated onto my back absorbing the sting while more swimmers pummeled me trying to get by.   I then put my head back down and continued on.  Besides a headache and some dizziness, I felt comfortable in the water and swam fairly easy, saving my energy for the bike and run.  The swim went by actually quickly and I was anxious to get on the bike.  One discipline done, two more to go.

I ran through transition and grabbed my bike bag and headed into the changing tent.  Volunteers were telling us to make our way to the far end where there was more room.  The tent was chaotic with frantic triathletes changing into their bike gear.  I sat down in a chair and began to dig through my bike bag, when the unfortunate happened; an athlete to my left leapt out of his chair and began to run towards the exit in his bike shoes.  With all his weight, he landed with one of his strides on my left foot, and in particular my big toe and the one next to it.  The pain was severe but I tried to not think about it and shoved my feet into my own shoes and hobbled to my bike.  The first few peddle strokes, I knew there was trouble in the foot, but again, just did my best to block it out.

My legs felt good and I was moving along at a nice smooth clip.  Again, it was very congested out there.  The fact that everyone is so fast and that they now let 2000 athletes in as opposed to 1500 when I first raced here made things more crowded out on the bike course than my eight other times here.  Around 15 miles in, I moved to the left to pass a line of 20 or more athletes.  As I'm passing, I come up on another athlete who is passing on the left and sit there for not even three seconds as I caught a quick breather before moving past him, when a motorcycle pulls up to my left and flashes me the red drafting card.  20 years in the sport and I get my first drafting penalty!  At maybe the 30 mile mark, there is the penalty tent where I have to stop and dismantle for four minutes to serve my penalty.  there were a bunch of athletes in the tent including former big time pro Ken Glah who is known for his strength on the bike.  It's good they were giving penalties, the problem is that there was no way for the field to thin out.  Simple math of too many athletes in too small a space on the course. I remounted and continued on, and wasn't thinking much about my throbbing foot because my head was throbbing!  The winds began to kick in and they were gusting hard from the side.  As we climbed towards Hawi, I was zoned out for a bit, not really paying attention to anything.  An athlete passed me on the left then immediately cut in front of me.  I came to attention and began to drift back giving him his legal space when I get the card again from another motorcycle!  I yelled "Are you f'n kidding me?!" at the official but he just drove onwards.  Just past the turnaround, I served my second four minute penalty.  As I stood down, I didn't feel right.  Not my legs or stomach, but my head and foot.  I did my best again to block it out and continue on.  My legs felt good and I was riding at a conservative pace.

The rest of the ride was a conscious effort to stay focused on keeping my space on the crowded course and disconnecting from the pain.  The bike was interesting this year in that the wind came in sections.  One moment, you are flying along at 24+ mph, then the next minute, you are pedaling in your small chainring, out of the saddle, going down a hill.  The heat began to kick in, so I doused myself at every aid station with a bottle of water and rehydrated with electrolyte drink, water, and saltstick capsules.  As you ride an IM, especially in the heat, your feet will swell.  My left foot was throbbing and the pain from my toes jamming into the front of my shoe made things much worse.  With 15 miles left to go, I really wanted off the bike, but not because of beat up legs or tiredness like previous Ironmans I had done in the past.  I needed out of my shoes and I wanted some advil for the migraine-like headache.

As you re-enter Kona, the crowds become very dense.  Out on the Queen K highway through the lava fields, the rods are closed to traffic, so besides the aid stations every 10 miles and the kawaihai corner, there are no spectators.  I was searching for Lisa and the kids - I had a feeling running was going to be a challenge and I wanted to prepare them for a longer marathon.  I found them in the massive crowd and yelled not to move as I rode by and slipped my feet out of my shoes, preparing to dismount.  Typically, I dismount by slipping both feet out while riding, standing on my shoes, then swinging my right leg over the bike and hopping off running.  This time though, I knew that wasnt an option.  I came to a complete stop, climbed off the bike and gingerly walked through the transition area.  I couldn't put any pressure on my toes on my left foot, and I couldn't bend them.  I walked out of transition to the crowd yelling "hang in there!  you can do this!  Come on 860!!" - this killed me as my legs felt ready to run.  I came up on Lisa and the kids and explained what happened.  Kate was crying.  I told them I was going to try and run a bit and to meet me up ahead, which I did - I tried to run, but couldn't.  We walked back to the med tent where they had an X-ray machine.  The orthopedic diagnosed me with severe swelling of the tissue sack around my toes and a crushed sesmoid bone.  He said that if we stabilized it, i could probably walk the marathon, although it might not be the smartest move.  I was out of the race.  I was devastated.  My kids were even more devastated.

More to come.