Multi-Sport

By Elaine Sheikh, Team OAM Now Multi-sport Athlete

When I first started becoming serious about endurance sports a few years ago, several cyclists I rode with on Tuesday nights mentioned using Strava.  I really had no idea how it worked. For me, training consisted of swimming, cycling, and running basically whenever I felt like it, and mixing in body weight workouts and yoga to keep everything fresh. When other athletes suggested I make an account and upload my workouts, “Not for me,” I replied. “I have limited data and I use Apple Maps so I won’t get lost. I have it on my little wireless cateye computer and I pop it into my excel spreadsheet so I can make sure I’m biking enough.”

That was the attitude I had until I began veterinary school at Michigan State University. There, I met some intense triathletes who really encouraged me to get Strava. “We have an MSU Tri Club Strava group! We can all keep tabs on each other! It’s really fun!”  I caved. I learned how to upload activities from my watch so that I didn’t have to use my phone. I manually entered swims. And, I started tracking other athletes. While I know Strava is great for some people, it was, undoubtedly, one of the worst decisions I made in my triathlon journey.

Still, I learned a lot in the year and a half that I used Strava on a regular basis. I want to share those lessons so that others can learn how to avoid the pitfalls of any form of social networking focused on training. Again, I think Strava is a great tool for many people, and I don’t want to minimize that in any way. However, it’s like diet. Some athletes thrive on a vegan diet. Some swear by a high-fat, low-carb approach. Others perform well on just about anything they want to eat. Every athlete is different physically, mentally, and spiritually, so take anyone’s advice with a grain of salt. What works for me may or may not work for you.  Here’s what I learned:
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By Roxane Kippen, Team OAM Now Multi-Sport Athlete

The Turkey Trot is a long-standing running tradition that began as far back as the early 1900s. I heard on the news over the Thanksgiving weekend that a turkey trot is now the most popular annual running event in the US with hundreds of thousands participating each year.  Turkey trots are also known for benefitting local charities.  Let me share with you a little turkey trot tradition I have.

For the last four years, a few members of TEAM OAM NOW have gathered with friends and others in the triathlon, cycling, and running communities at a local trail for a slightly less traditional version of the turkey trot. Seidman Park is home to several miles of single track trail used for hiking, running, and cross country skiing.  We have fondly named our run the Bloody Knuckle Turkey Trot due to the rugged conditions of the trail and the multiple falls one unnamed team member managed in a single loop around the park.

The month of November typically signifies a return to running for me. I usually take the month of October off from running and focus on mountain bike racing. I started my ease back into running with a 2-mile run one week, a 3-mile run the next week, a 4-mile trail run the week before Thanksgiving, then arrived at this year’s Bloody Knuckle ready for my 4^th run since September.

An invitation to the event is extended to the members in the Athletic Mentors Cycling Group on Facebook and to other friends and family by word of mouth.  We have had as few as 5 and as many as a dozen runners in prior years. This year we were faced with continual rains the day before and the day of Thanksgiving, yet 8 brave souls showed up and were willing to run through the woods, burn some calories, share post run donuts and coffee, and just enjoy each other’s company. There were quite a few other runners and cyclists passing by the park as well, and we served as an interesting aid station with our coffee, hot chocolate and boxes of donuts.

While there is no entry fee for this run, we did collect donations to benefit Freedom in Motion, a local organization that collects old bicycles and bike parts, refurbishes them and provides them to those in need. Their cause seemed like a great match for us and we raised over $120 with our small group and also donated some bike parts as well.

We do have an official podium ceremony, complete with turkey crowns for the 1^st and 2^nd place finishers. This year, new OAM NOW team member, Danielle Nye took the top turkey. I rounded out the top 3. Thanks to some course navigation errors made by some of the male competitors, the ladies swept the podium. Team members Jim Allan and Bob Schultz were also attending their 4^th Bloody Knuckle.

I just read in teammate Kaitlyn Patterson’s blog, “If it is not fun, you’re not doing it right.”  This is so true and a great reminder never to take yourself too seriously that you don’t have fun along the way. I think running around in the woods on a rainy morning with friends and teammates chasing a turkey tiara is pretty fun. If you are interested in joining the fun next time, keep your eyes open for the Bloody Knuckle – New Year’s Eve Edition.

By Kaitlyn Patterson, Team OAM Now Multi-sport Athlete

This spring if anyone had told me that in six months I would be one of the fastest mountain bike riders in the Midwest and a dark horse contender at Iceman, I never would have believed them. This season still seems a bit surreal as I managed to defy anyone’s expectations, especially my own.

It is often said that there is more to learn when you lose than when you win. Although I was able to enjoy a fair share of winning this season, the year was not without lessons, and I believe I learned something valuable every race.

Race smart
This is a cardinal rule of road racing, but is sometimes underappreciated in cross-country events. However, with my favorite races being fast, open, point-to-point events, making good decisions and thinking fast are crucial. The biggest thing I learned about winning races is to either make decisive moves or conserve energy, nothing in between. As the miles ticked down at Ore to Shore and Mindy and I battled for the win, I couldn’t think of anywhere I could make a decisive enough move to get away, especially with net elevation loss and a group of guys fully capable of bridging me back. Although I was not confident in my sprinting ability, I waited on her wheel until the final stretch and squeaked out the win.

I knew Iceman would be my greatest test of racing smart as the field was extremely talented and experienced. With the course conditions lightning fast, the race turned tactical after a lead group of five of us got away from the field ten miles in, including decorated riders Chloe Woodruff, Georgia Gould, Katerina Nash, and Erin Huck. Nobody was keen on pulling, so I led more than I should have, but this also allowed me to lead through the singletrack sections (my weakness) to avoid having to chase back on. Despite multiple attacks on the group, nobody was able to split it up, and it looked like the podium would be determined in the finish venue. I figured if we all entered Timber Ridge together, I would likely take fifth as I didn’t have as strong of skills or explosive power as the others. Instead, I decided to play my card on the final sustained climb leading to Madeline’s trail. Unfortunately, the move was not strong enough and too early and the group easily responded. We hit the base of woodchip hill together just before entering Timber Ridge and I saw what a truly definitive attack really was as Chloe and Georgia powered away. With no matches left, I couldn’t respond to anything and took 5th. I was thrilled to be able to be a contender in a world class field and learned from racing with the best.

Be aware of race dynamics
An important part of smart racing is to be aware of the external factors that will shape the race dynamics. The biggest part of this is knowing how the format of the race start will influence the dynamics of the women’s race. In large mass start events like Ore to Shore or Cheq 40, it is crucial to be strong and assertive at the start to get in a fast group of guys. This pays dividends to be able to draft instead of chasing throughout the race. Although huge mass starts make me nervous, I found that focus can bring calm and confidence. Keying on an experienced female racer’s wheel at Ore to Shore helped me to block out the surrounding chaos and set me up for a great race. However, at Cheq 40, fending off panic in the opening rollout cost me the opportunity to race in a faster group and contend for the win.

Many races use wave start formats with relatively short intervals between waves. Here, it was important to know if there will be a faster guy’s race catching my field that would pull my race back together or allow me an opportunity to catch a faster wheel. Being aware of these dynamics were important to my wins at Arcadia Grit and Gravel, Peak2Peak and Michigan Mountain Mayhem.

Race calendars and goals should not be set in stone
Although I had intended to be a multi-sport athlete this summer with a mix of mountain events and tris on my calendar, this had to be reconsidered after an IT band injury. It turned out GR Tri would be my first and only tri of the season as my running was sidelined for weeks following that race. However, this gave me the opportunity to focus on my cycling and I added Maple Hills Race for Wishes as well as the State Championship TT to my schedule. These both proved to be valuable experiences and the focus on cycling through the summer paid off in my fall mountain bike results.

Don’t let expectations limit performance
It is undeniably valuable to think through race scenarios, make game plans, and set goals. However,  the reality of a race situation does not often match expectations and there are many factors more important than sticking to the game plan. My splits through the bike leg of the GR Tri were much faster than even my most ambitious projections and, with a lot of racing left, this made me nervous. However, the effort felt sustainable, my HR was reasonable, and I decided to disregard my speedometer and go for it. This paid off and I was able to hold the speed and take nine minutes off my bike split last year which set me up to win the race. This phenomenon happened again at the State Championship TT and I was less intimidated by the speed and took the opportunity to see what I was capable of.

Be confident
Training and racing is undeniably a game of confidence. Its presence or absence can be the determining factor of a breakthrough performance or a subpar race. I learned to manage my own fickle confidence by trying to avoid being intimidated my competitors’ training or previous race results. Although experience is valuable, each race is a new challenge and past success does not determine a race outcome. The race will be determined by who is the strongest and fastest on that day. Also, a huge component of maintaining confidence through a season is having a strong support system. I could not ask for more in this area with my family, Alex Vanias, Team OAM NOW, Athletic Mentors, and my community behind me.

…but not too confident
As I just mentioned, past success and results are never a guarantee of future performances. I went into every race this year expecting a battle, no matter what the field looked like on paper. This allowed me to be mentally prepared for the challenges of every race.

Remember why you are out there
Although we train to race fast, the time spent out there is hardly a means to an end. My summer was not just highlighted by race results, but by group rides with friends and teammates, getting to know a new community, exploring new trails and routes (and making my Strava heat map reflect it), and chasing Strava segments. If it is not fun, you’re not doing it right. I had a ton of fun this season and I am excited for the coming year of racing for Team OAM!

2015 Highlights
Mud, Sweat, and Beers-1st
Arcadia Grit and Gravel– 1st
Conquer the Village– 1st
Grand Rapids Tri– 1st (new 70.3 PR of 4:30)
Maple Hills Race for Wishes– 1st Cat 4
Hines Drive TT– 1st (25.4mph for 40k)
Ore to Shore– 1st
x50– 1st
Glacial Hills State Championship– 1st
Chequamegon 40– 2nd
Boyne Highlander– 1st
Michigan Mountain Mayhem– 1st
Peak2Peak– 1st
Iceman Pro Women– 5th

By Kaitlyn Patterson, Team OAM Now  Multi-Sport Athlete

My second season of mountain bike racing has been a progression of increasing challenges and quite a few surprise wins. After buying my Giant Lust 2 last April, I have been able to climb the ranks of Michigan mountain biking with the help of Alex Vanias’s experience and my fitness from running and triathlon. After a surprise win at Ore to Shore, I decided to make the trip to the Chequemegon Fat Tire Festival in Hayward, Wisconsin for another test against an elite field. Starting in Hayward and ending at Telemark resort in Cable, the Chequemegon 40 is the largest mass start, point to point mountain bike race in the country. The town of Hayward is famous for also hosting the Birkie cross country ski race which I raced this past February. Much of the Cheq 40 is on the wide Birkie trail as well as gravel roads and features a lot of climbing late in the race. With no real technical challenges, Cheq 40 is considered a power race which is consistent with my strengths.

The weather on race morning was perfect and the atmosphere was electric as 2,100 racers convened in downtown Hayward. I was granted a starting spot in the elite start gate and attempted to not be intimidated by the impressive cycling talent surrounding me or the thousands of racers behind me. I navigated the nervous rollout without incident, but I was a bit farther back in the field than I wanted when we hit the dirt at mile three.

The course was more wet and muddy than I anticipated, but I was feeling good and moving up with every climb. I caught several of the female riders I knew would be contenders and by the famous OO road crossing at mile 16, I was neck and neck with five time champion Jenna Rhinehart. I was able to get some feedback from spectators and learned I was in second place about two minutes down on pro rider Chloe Woodruff.

I was riding in a large group of guys, but nobody would help pull the group on the open gravel roads. This was extremely frustrating since I knew Chloe was up the road and nobody would work together. I was happy to arrive at the famous “Fire Tower climb” 11 miles from the finish, and I dropped my group up the rocky steep climb. At that point, I didn’t think I had a chance at catching Chloe, but I wanted to secure my runner-up finish so continued to push every climb solo.

It was an amazing feeling to descend the last hill into Telemark resort and hear the announcement that I was the second female finisher. I was directed to the podium area immediately following the finish where I had a chance to meet and chat with Chloe Woodruff and Jenna Rhinehart, two of my cycling idols. They were both very down to earth and both impressive athletes and people. The experience was surreal and I was thankful I had mechanical-free race and was able to rise to yet another challenge.

The remainder of my fall racing calendar is much closer to home with the northern Michigan staples of Gravel Grinder and Peak to Peak, but the major focus is my goal of a podium finish at Iceman in November. This season has been an amazing ride so far and I’m excited for the weeks to come!

By Elaine Sheikh, Team OAM Now Triathlete

Triathlon is a sport dominated by “Type A” individuals. As a whole, we are very precise people. We can spout off our 500 time for yards and meters; we can give you not only our 5K and 10K PRs, but those of our friends and competitors, VO2 max on the bike, and max heartrates for our individual sports without stopping to think. We are extremely particular about our item placement in transition. We have our ritualistic pre-race dinners and breakfasts. We like to have plans and be prepared,  but ultimately, external factors greatly affect the outcome of a race. It can be 40 degrees and raining at a triathlon in June, then 95 degrees and humid at one in July. There are circumstances you just can’t prepare for. In every race, something will not go according to plan. Triathlon is a sport that requires adaptation to succeed.

I was toeing the start line at the Detroit Tri U25 EDR one week after a successful weekend at USAT Nationals. It was to be my first draft legal race, and I was excited to compete in such a strong field of women. The top three finishers would receive pro cards that day.  I fully anticipated finishing towards the back of the pack, but all I really wanted was to race hard and well enough to avoid being lapped out. In draft legal races, the bike leg takes place on a multi-loop course and if you are passed by the race leaders, you are to dismount your bike and make your way back to transition. You are not allowed to finish the race.

The swim was non-wetsuit, but I was not the last person out of the water, despite being pretty far off the back of the pack. On the bike, I quickly caught one woman, but she was unable to hold my wheel, so I lost hope of being able to work with her. I worked as hard as I could on the bike, and knew that I was not in danger of being lapped. When I went to dismount my bike, however, I realized I was incredibly dizzy. I nearly tripped as I dismounted, but caught myself with my bike. I headed out on the run course, but disaster struck immediately. My breathing was completely out of control and my vision was foggy. My chest was tight and I knew I was hyperventilating. I have hyperventilated in races before and knew that if I could slow down and get some deep breaths, I would probably be okay. This time though, my dizziness and the darkness rushing in from the edges of my field of vision caused me to stop completely.

I remember sitting down on the side of the course (and, like a true data addict, somehow I stopped my watch as well).  Then a volunteer was screaming and the next thing I knew I was on my back with a bunch of people standing over me shoving ice in my tri suit.  I started gagging and they rolled me on my side. I couldn’t open my eyes and my breathing was still out of control. As soon as I could talk, I started begging to finish my race. The medics would have none of it, though. I hadn’t been lapped out. My body just gave out.

I had never had a DNF in a triathlon before that day. A DNF was not part of my plan. Although I frequently doubt the quality of my performance, I never doubt that I will finish a race. Sometimes, though, it isn’t up to you.  So, what do you do in a situation like that?  Well, I for one will try again. Sure, my confidence is shaken. No one likes their race to be out of their control,  but I plan to race again this weekend. And the thought of a DNF will not cross my mind.

I will not doubt my ability to finish.  I cannot allow myself to do so. Triathletes are not just Type A people. They are strong. They are resilient. They can endure. And they never give up.

By Roxane Kippen, Team OAM Now Triathlete

Northern Michigan has some of the most beautiful triathlon race venues in the state, with crystal clear waters and rolling, tree-lined roads. After experiencing the beauty of Harbor Springs last year at the Little Traverse Triathlon, I was determined to race another event “up north”.  I had the opportunity to compete in my first Olympic Distance road triathlon at the Traverse City Triathlon. The race begins with a 1500 meter swim in Bowers Harbor, on the crisp, clean waters of the West Arm of Grand Traverse Bay. It continues with a challenging 40 km bike course covering both the east and west coasts of the Old Mission Peninsula. Finally, the race finishes with a 10 km run that combines pavement, a dirt road, a little bit of trail, and a grassy field.

My primary focus is off-road triathlon, which involves a swim, mountain bike ride, and trail run, but the duration of my races range from under 2 hours up to 5 hours, depending on the course.  The fact that I had never done an Olympic distance road triathlon did not worry me too much; however, I did have to make some estimates to anticipate how much fuel I would need to carry and consume during the race. I estimated best case 2 hours 40 minutes and worst case 2 hours 45 minutes, with the big unknown being the bike. I had ridden my road bike a whopping ONE time this year, but I generally get one or two 90 minute mountain bike rides in per week, so I felt I was prepared for the 25-mile, hilly course. My run training was not really robust enough for a strong 10K, but I knew I could at least cover the distance.

I was able to get a restful night’s sleep at Timber Ridge Resort before the race.  I had originally booked a campsite and planned on tenting it, but with temps near 90, I asked at the check in desk if there were any cabins available and luckily there was a cancellation, so I got to sleep peacefully in an air-conditioned cabin. There are nearly 400 camping sites at the resort and my cabin number ended up being the same as my race bib: #329. I took it as a sign of good things to come.

Race morning was warm with a fairly strong wind from the south, which created a challenging swim with pretty big rollers. The rough swim, coupled with a course that was about 100 meters on the long side, put me several minutes over where I anticipated my swim time. Then, the bike course included a couple of 10%+ grade climbs which left me climbing out of the saddle in granny gear! The winds from the south provided a steady headwind down the east side of the peninsula, and a slight tailwind on the return up the west side. Despite the conditions, I finished the bike almost exactly where I had estimated. I haven’t been doing much brick training, so I was unsure how the transition to running was going to go.  The first 3 miles of the run were along the coast of the bay on nice flat pavement and were mostly shaded. An aid station was like an oasis on the run as the temps continued to climb. I welcomed the breeze. Miles 4 and 5 of the run turned to dirt roads and trails with no breeze. The final, brutal uphill mile was back on pavement with no shade and felt like a death march.  I really felt like I had tanked my run after starting out the first half with a good pace.

At the end of the day, I finished my first Olympic distance triathlon in 2 hours 49 minutes. This placed me 7^th overall for the women and 2^nd in my age group and I couldn’t be more thrilled. My swim ranking was my normal top 25% of the women’s field. My bike ranking was 8^th in the women’s field on a road bike vs many on time trial bikes. And, surprisingly, the run I thought I tanked was my best position, ranking 7^th in the women’s field. I am also happy to have posted the fastest transition times among the women and 3^rd fastest of both men and women. Check out my blog on transition for tips on improving yours.  This race got me wanting to do another triathlon before the season is up, so I may tackle the Reeds Lake Triathlon for the first time in 5 years.

By Kathy Braginton, Team OAM Now Triathlete

When most of us think of the term Personal Record (PR) , also known as Personal Best (PB), we think of recording our “Best Time” in a race. In search of a PR, I signed my sister and me up for Athletic Mentor’s Triathlete Custom Training Plan Clinic last March. We walked away with a complete training schedule for our goal race, Girl’s Best Friend.  We chose Girl’s Best Friend as our goal Olympic distance race because the swim is 1000 meters (shorter than a traditional Oly). We followed the training plan, as written to the best of our abilities, even if it meant hitting the pavement at 4 AM.

On race day, we were ready! I have raced Girl’s Best Friend every year since its existence and introduced my sister and many others to the world of multisport at this race. The sprint distance brings many first timers. I enjoy giving assistance in the transition and helping calm the pre-race nerves of others. Unfortunately, I have to be honest when they ask how bad the weeds are in the lake. The first 100 meters are very thick and several times I felt it was difficult to take a full stroke. However, the bike course at this race is one of my favorites…..flat and fast!

I had a great race!  I was 5^th after the swim, 1^st after the bike, and was able to extend my lead throughout the run. As I crossed the finished line, capturing my first ever win in an Olympic distance race, I was thrilled.  I looked up at the race clock, knowing I had given it my all, and expected to see that PR I had in my mind for the last 6 months. It was hard to hide that initial wave of disappointment when I realized I did not have my “best time” from the previous year.

To have a PR at a triathlon, you have to assume the race course will be exactly the same from year to year. The swim course will be set the same. The buoys will be securely placed and will not be moving targets. The bike and run courses will be the same distance. The head winds will be light and the roads will be dry. You will be able to navigate the bike course without worry of motorized vehicles. You won’t have to change a flat tire. I could go on and on.
So, I took a step back to annualize what a PR really meant. The completion of Girl’s Best Friends marked my 48th triathlon and I realized I am setting a PR every time I cross that finish line! I finished 1^st overall and my sister was 5^th overall, a PR from our overall placement of 2^nd and 9^th a year ago, but that was where the obvious PRs ended. I had to analyze the data from my Garmin for each leg in search of more. Comparing the swims, I was 30 seconds faster than last year. However, my Garmin showed the swim distance was a little shorter than last year. So, we’ll say I swam the same….no PR. Initial review of the bike times showed I was 4 minutes slower than last year. The bike course is a 2 loop course for Oly distance with a stretch of out and back on each loop. Analyzing the results further, I found the bike course this year was 2 miles longer, but my average pace was actually faster than last year….PR!  The run course is a 2 loop course for Oly with a mix of trail and paved roads. On the first loop, I noticed there was an added stretch of road that we had not run in years past.  This resulted in the run being about ¼ mile longer than last year.  Again, I found my average pace was actually faster than last year….PR! But in the end, after all that data crunching, I decided that what really mattered was knowing I had given it my personal best and any time I can race with my sister, I have my “best time” in a race .