Archive for kicking ass


Posted in Triathlon with tags , , , , , , , , on November 20, 2012 by brianestover

Ironman Arizona is a math equation. Really. Take two athletes, Jeff and Greg. Take what they’ve done, what they want to do, where they are at, plug it into a quadratic equation, divide that answer by the square root of both of their previous IM PB’s added together then divided by three and presto the solution.

Both of these athletes had some specific goals, Greg wanted an overall PB as well as a new PB in each segment. Jeff had the goal of wanting to beat my IM PB. Now a few years ago, Jeff had that same goal. But back then he was a 12:30+ IM dude. Could I turn Jeff from a 11:35 IM guy into a sub 10:57 IM guy? Greg was a 13:10+ IM guy. How much faster could he go, he set a huge half IM PB early in the season, could he do that for IM?

Goals in, solutions out, training done and the final exam. Now that the papers are graded and both athletes have their grade, how did they do?

Greg, knocked off 69 minutes from his record, setting a new IM PB of 12:02. I’d have to say that’s an A for the race, and I think there is room for him to knock off another chunk like that. His new self was only 8k or so ahead of his old self by the end of the race.

Jeff, reduced his PB by exactly 60 minutes going 10:35 and accomplishing his goal of smashing someone’s fastest IM. As a coach I couldn’t be happier about that.

All in all I couldn’t be happier with the whole weekend. Saw some old friends, made some new one’s, connected some circles, formed some dots. The racing went well and the beer tasted good.

A Weekend of Racing…Well!

Posted in Triathlon with tags , , , , , , , , , , on April 29, 2012 by brianestover

It’s the first big weekend of racing on the East Coast. Kerry went back to St. Anthony’s Triathlon. Last year, her first year in the female 30-34 age group she won the age group. This year saw a repeat of that performance but with a faster time. Which is never shabby.

Kerry 1st place F30-34 St. Anthony's Triathlon

Up the coast in NC, James and his race ready steed showed up at the Huntersville Sprint Triathlon.

James Haycraft's race machine

James posted the 2nd fastest swim, then topped the field with the fastest bike and run time to comfortably break the tape for the WIN! This will earn him some valuable points towards the overall title of the IOS NCTS.

Moving west Billy Oliver captured 7th place in his Age group at USAT Duathlon Nationals by posting a faster time then he put up last year on this course.

Finally even further west, Dusty grabbed 3rd place by half a wheel in the Chuck Pontius Crit. He took all he has learned over the previous races where he’s tried to break away every which way is possible often to be caught just before the line. Today he raced tactical and grabbed a podium spot.

Lots of races and lots of top places. That’s the way we roll at Accelerate 3!

It’s next year

Posted in Stuff, Triathlon with tags , , , , , , , , , , on November 29, 2009 by brianestover

Many people still have not sat down and thought about what needs to be done to go faster in 2010. Do I need to swim more, bike more or run more? Where am I weak compared to my competitors? Do I need more long rides or runs? Maybe I should do more speed work?

Too many people will never answer these questions. Instead they will continue to do the same type of training as they did before. They will wonder why they still can’t run under 1:35 in a half ironman. They will stick with the same program that got them the results they are currently complaining about. Much to a planner’s delight.

Too many will take off the time between now and January. They will run half of what they normally would, which in itself, is half of what they really need. Their bike will sit collecting dust in the garage. Goggles will dry rot from sitting in the trunk for the next 2 months. Their idea of working out is running from the car to the coffee shop.

When their first race rolls around, they will wonder why they got their ass kicked (again) and roll out the excuses. I’ve been slacking on my training (duh, we see your race result), I’m doing base training, I haven’t done any speed work, my long run isn’t up there yet, my build phase starts next week.

Their failure to plan will be your benefit. Their inability to see the long view their demise. They will spend all season playing catch up, only to fall further behind. You can use their strengths to your advantage, while your weaknesses won’t benefit them.

Now compare this to an age group swim team. Their coach plans their season. They don’t take lots of time off transitioning from long course to short course and back to long course swim seasons. They swim 46-48 weeks per year. A week here, two weeks there are their only breaks. Then it’s back into the water. They address things that help them become more efficient early in the season, doing drills, high velocity swimming, working their turns. Making the little things that are crucial to success a habit. They then progress into their training program. Sprinters now train one way, distance swimmers another. Once the championship part of their season rolls around they start tapering. There is no panic about trying to squeeze in this type or that type of workout in. No distress because they have to race in three weeks. The work is done, it’s time to go fast. They don’t hope they have a good race, they just wonder how much faster it will be then early in the season.

2009 was the year where if you wanted an age group Kona slot, suddenly you needed to be 10-15 minutes faster to get that slot. Where elite run times dropped 2-3 minutes over the half distance. Before you could go around 9:30 and give yourself a chance to go to Kona. Now, you are so far out of it, you have to hope the roll down rolls down past the normal roll down roll down. If you are an elite, you used to be able to stay in the top 10 with a 1:22 run. Now all you are doing is counting butts as they pass you by. 53 is the new 55 for the IM swim.

Are you doing the work now to insure success? Are you objectively evaluating yourself, your training and your habits to make yourself a success? A good way to insure failure is to fail to plan. Fail to look at yourself in the mirror. Fail to tell yourself you need to change. Fail to have the balls to actually make those changes.

Now is next year. Now is the time to make the tough decisions about yourself, your life, what you want to accomplish in sport for 2010. Are you starting to do the little things that lead to success? Are you taking a big picture view with your planning? Have you even thought about getting out the door to train this year for next year? Is your rate of change outstripping everyone else’s? Or would you prefer counting people’s butts as they run by?

Some things stay the same

Posted in Random Stuff with tags , , , , , , , , , , on July 12, 2009 by brianestover

My sister who lives in Sydney AUS is back in NC for the month of July.  This afforded me an excuse to make the trip back to where I started racing triathlons to see her, my niece and nephew (who woke me up from my nap & is now out of my will, tough lesson to learn at 11months but better now then never, sorry dude), Mom, Dad, Nana and Granddad.  My sister also happened to have the good sense to come back when I could get in a race.

I started back in triathlon in 1988, here in NC.  In 1989 I raced in my first elite wave. 20 years later, I tee’d it up in the open division. Some of the same people I raced back then are still racing open now.  Us old dudes still have some get up and go, not a lot but enough to teach the young bucks a lesson or two.  Pretty good race overall, googles didn’t leak one bit during warm up and immediately filled with water once the gun went off.  I think they filled with water before I even got into the water. Swim went ok, non wet suit, I rode my friend’s Stacey’s feet most of the way, I didn’t feel great but I’m chalking that up to not swimming since Monday due to travel. Decent T1, only got passed by 2-3 people on the long run to the bikes.  Bike went well, lost my bottle right off the bat.  No liquid refreshment for me on the 17 mile bike.  Just as good though as I was having heartburn from everything I ate and drank this morning for some reason. Good ride, took me a loooong time to catch the train. Finally got on after chasing for 10+ miles and moved through it up a long hill.  The train broke into 2 parts, 3 of us dropping the other three.  I was pretty happy to catch on, it’s hard dangling 50-100m off the back of what started as 1 guy then became 2, then 3 and eventually grew to 5 guys and keep them from pulling away.  The pace was fairly high though, so I got lucky that they weren’t rotating through.  The stronger rides were at the front and the weaker riders were in back.  Had they been attacking and rotating through, their pace would have been higher. I probably wouldn’t have made it on.  Rolled off the bike in 5th place.  Passed one person in T2, and tried to run with 3rd place leaving transition. After 1km he had put ~:05 on me, then he put another :20 on me to the mile mark. Found out later he is a 15:0Low 5k guy and a 69:00 half marathon dude, so no matter what, my running is not going to keep contact with him.   He disappeared in that .4 mile, way out of sight.  Was able to claw back some time on the guy who ended 3rd OV but not enough to move onto the podium.  Pretty happy with 4th OV, didn’t know what to expect since I haven’t raced a tri in NC in 10+ years.   For those interested in power NP was 270 AP 260.  Here is a link to the results:

I could really use a nap right now, but with an 11month old and a 2.5yr old running around the house making noise, I don’t see it happening. Good thing I got 3hr and 20 min of sleep last night. Tonight I’m taking an above recommended dose of Lunesta and going to sleep..hopefully for 10 hours.  Maybe a nap on the plane tomorrow, hopefully there won’t be any noisy kids around me when I try to sleep on the plane.

Races like this are AWESOME!

Posted in Random Stuff with tags , , , , , , , , , , on May 26, 2009 by brianestover

The Sahurita Triathlon was yesterday.  Great little race, swim 500m out, make a U turn swim 500m back, 2 loop 16.8mile bike and a 5k run. Sarah had some race wheel issues that morning and we needed to drive to another house to grab some other race wheels for her.  That put me even later then I usually am to the race venue.  No worries though. Racked the bike, got numbered, grabbed the wetsuit and went to the bathroom.  Got on the wetsuit about 5 min before the first wave went off.  This is probably the only time I’ve been glad to be in wave 2.  I was able to get in, swim a bit, then readjust the wetsuit.  Lined up to the left, next to the start buoy.  The crowds seemed to be to the right which was perplexing since the first buoy was right in front of me.  There was no need to angle into it, and the lip of the cove we were in would pinch people who lined up right.  Oh well, part of racing is using your brains, and this was my shining moment of the day!  Later in the race I pull a Homer Simpson moment, DOH. Gun goes off, it’s a drag race to the buoy.  There are two people to my left, several to my right.  I’m breathing every 3 checking it all out.  Slowly three of us emerge leading the charge.  Brandon, on my right and Seton owner of on my left.  Just like last weekend, I couldn’t hold Brandon’s feet and he slowly drifted away as we raced towards the U turn.  Seton and I were swimming stroke for stroke towards the turn.  I apologize to those from wave 1 who I swam over, Mr. Breaststroker was the first victim, about 200m into the swim.  I never saw you when I looked up two strokes prior.  Sorry for using your face to catch the water, it’s provides a much better pulling surface then water does though, it’s weird to feel someone’s nose between your fingers and their goggles in the palm of your hand.  Swam over a few more people before we hit the 500m mark. There was a guy in front of us who made a 270 degree turn instead of the required 180 and headed back into Seton as we rounded the buoy.  This caused Seton to head into me as he sounded the collision alarm. After the turn, I figured since he isn’t swimming faster then me and I’m not swimming faster then him, I’m sitting on his feet. Near the end of the swim I sensed Seton slowing a bit, looked up and saw Brandon just ahead.  Pulled to  the side of Seton and headed for Brandon’s feet.  I typically outride Brandon and he typically outruns me. I can think of 6 or 7 races where we finished next to each other in the standings, about 50/50 him in front of me.  In my mind, coming out of the water on his feet was better then coming out of the water :05 down.  The three of us exited as one and charged towards transition.  There was about a 100yd run to the lake.  You could hear zippers being pulled down and lots of heavy breathing as the three of us were bolting along the path.  Saw Billy, one of the guys I coach who was in the first wave right ahead of us leaving on his bike. The three of us grabbed our bikes and headed out.  I exited right behind Brandon, ahead of Seton and about :10 up on Thomas.

100m into the bike I hear a disc wheel, Thomas comes flying by me then Brandon, then Brandon re-passes, and now I’m back about :10 total with Billy just ahead of the train.  Thomas repasses, then I pass brandon, then Billy about .75mile later.  Then Thomas comes charging by, then I charge past him then brandon, then Thomas, then me, then Billy, then me, then thomas then brandon, the lead was changing so fast and so many times that it was hard to keep track of who was where.  It was a constant go as hard as you can go, get to the front and try to ride everyone off your wheel bike race.  This is how racing was meant to be, your eyes are bulging, your ribs hurt from breathing so hard, sweat dripping from under your helmet, disc wheels are making the sweet, lovely sound only a disc can make and you’re thinking when in hell is this guy going to drop and not come back to the front.  There had to have been 10-12 lead changes in the first 8 miles. Near the end of lap one I was thinking there is no way I can keep this up, forget about running after this.  

As we started lap 2, I took the lead going around the right hand turn and pushed hard.  This was a close to 2 mile section and I never dropped below 30.5mph.  I figured if anyone was coming back around me it was going to cost then (and me). Near the end of this section, Thomas comes past me,  I drop in legally behind him, see a small rise in the road and go back around him.  Make the right hand turn, look under my legs and can’t see anyone.  Make the next right hand turn just under a mile later and the sound of a disc wheel comes roaring towards me. Thinking it was Thomas I ask if  we gapped Brandon? Brandon just smiled. Ummm, I’ll take that as a NO.  I drop in behind him, amazed at how fast we are coming up on lapped riders.  After the next right hand turn we are both as far left as we can get, being squeezed by lapped traffic, squirt past them on the outside of the right hand turn, and begin the drag race at 27-28mph towards transition. I pass him, make the downhill right and a quick left into transition, as I’m getting out of my shoes, he rolls beside me and we get off our bikes side by side.  Thomas is ~ :10 behind us. And now I turn off my brain.  Instead of running straight to my rack which was 20 feet past the dismount line, I turn right, run all the way down the row of empty bikes, past where Brandon is racked, make a U -turn then run all the way back to my rack.  My friend Joe who was in charge of transition, told me it cost me almost :20 to make that run.  Put on a shoe, hear someone yell “go Thomas” as he exits transition, put on the other shoe, see brandon leaving, I grab my number and visor then run back down the empty rows to get out of transition. Thomas is ~:20 ahead of me, Brandon ~:15. That’s as close as it got.  I averaged 5:57 per mile for the 5k, those guys (thomas is an ex-sub 30min 10k runner so no hope there anyway) pulled ahead a bit more when it was all said and done.  We passed everyone in the first wave  except for 3 people, one of whom I caught on the run.  After the waves were complied I missed 4th place overall by :14 seconds. The mistake I made in transition cost me one spot on the overall result sheet.  

For those of you interested in the power numbers,   AP 244, NP 247, avg speed 25.9mph.