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Blog « Cayucos Multisport

Obsrevations from my 25th Wildflower

photo(9)                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        Having this year be my 25th Wildflower Event and being an Ambassador for Tri- Cal  Events for the last three years now.  I thought it would be appropriate to comment on my observations of this years event. I’ve been able to have a little different perspective of the behind the scenes and what it takes to produce world class Triathlon events. The logistics of the Wildflower Event is pretty astonishing, year after year the (3) Tri Events go off right on schedule.  The Event is produced from the original founder Terry Davis and the staff he’s put together for over 31 years. This isn’t a  multinational corporation that produces Triathlons but a home grown event that grew with the sport from it’s beginning.  I’ve been going to the Wildflower event since 1989 and every year has it’s unique personality or a lesson learned. This year was no different for me as I attempted what Tri- Cal named Wildflower Squared ,which is the Long course(70.3) and Olympic courses back to back.  Though this has been done for a long time by various athletes ,it’s the first year it has been an actual event. My objective was to complete the two events, which I was able to do, with out any special or additional training (around 10 hrs a week). The event was kind of  like doing an Ironman but halfway through you stop and have dinner, sleep for a while then start back up again. I would suspect that this event will grow in popularity with all the interest in Ultra Endurance events. This year the weather looked to be shaping up to be a hot year but didn’t materialize. Saturdays Long Course and Mountain Bike Sprint were conducted in warm temperatures and relative mild wind. Sundays Olympic Distance race was overcast at the swim start with a pretty strong wind that created choppy water and some challenging  winds on the bike. If your looking to podium at any of the events you’ll need to bring an A game as the age groups are stacked with talent pretty deep with the top tier being some of the best triathletes any where. Over the 31 year history of the Wildflower the worlds best Professional Triathletes, past and present, have competed on the same course as used today and many return years later and compete with the age groupers. There’s a rather large group of athletes that have been going to Wildflower from the early beginnings that show up year after year. One athlete Kim Akol (55-59) who been racing  for 29 years and I race to the finish every year.  No one has raced better at Wildflower than Pete Kain for 27 years now. He started his pro career at WF in 1988 with a 5th place finish and $250 payday. Pete has been the overall winner on both courses and held multiple course records. This year was no different as Pete moved up to the old guys division with a 15:00 minute win in the (50-54) AG Olympic Course. Pete’s extreme level of fitness was apparent when he came and trained at (CayucosMan) for 3 days a couple weeks before WF. Another legend is Dean Harper who won the first ever WF. This year Dean was the (60-64)AG Olympic winner. I was surprised this year when on the LC run going into Harris Creek, Sherry Coons, who now lives in Australia came running by. She started her first Triathlon at WF in 1989 and was my first training partner. Sherry has won multiple titles and podiums at WF both Pro & AG and is looking super fit with a 2nd place finish (45-49)AG this year. One of most impressive athletes to race WF at least (25 years) is Harriet Anderson.  At 79 years young shes been finishing the Long Course year after year. I saw her finishing her last mile going down Lynch Road and she had the look of pure joy and as smooth of stride as anyone. If you wanted to find the Fountain of Youth I would find out what Harriet is doing.  Some of the other long time athletes that are part of the history of the event that were at WF this year, Tim Sheeper 1st (50-54) long course,Willie Steward one of the first challenged triathletes , Bob Babbitt one of the icons of the sport, Keith Schmidt( 30 years), former pro, volunteer and local tri shop owner( His K-Man stickers make great stem value covers), Women’s Pro, Alexis Waddell, who grew up going to WF with her parents Les and Noelle, Julie Moss a former over all winner and long time announcer and MC for the event. There’s a new generation of younger athlete’s who have been adding up some years. Ben Greenfield (6 years) used WF for his personal science laboratory this  year and did both courses back to back with some great data feedback. Leroy Thomas not sure how many WF he’s competed in,I had the opportunity to meet him when he came and trained with Kain Performance at (CayucosMan) . Leroy won the tough (40-44)AG Long Course by several minutes with a ruptured hernia that required emergency surgery after the race. There was also triathlete and local radio personality Pepper Daniels who stepped up to MC this year and did a great job. I hope he will be back for many years. A Sunday service is always appreciated and reminds us,especially this year,how precious our time here is. God willing, I plan to go back next year and attempt another Wildflower Triathlon and Keep it Rolling..

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Pacific Grove Triathlon: Kelp Crawl Swim Clinic

On Thursday August 16, Tri-Cal Events held a swim clinic in Pacific Grove at Lovers Point. Lovers Point will also be the location of their upcoming Triathlon. The Clinic was held at 5:00 P.M. with the typical overcast weather of a Monterey Bay summer. Water conditions were balmy, and reading at 57 degrees. There was an excellent turn out of athletes to take on the famous Kelp Crawl Clinic led by Pro Triathlete and coach Alexis Smith. Alexis, the seasoned kelp swimmer, spoke to the group about the intricacies of maneuvering through the thick kelp beds  swim course. For safety purposes, there where two attendees in kayaks in addition to the Triathlon legend Les Wadell, on a stand up paddle board. Prior to starting the athletes were divided up into smaller groups by level and preferred distances. Myself and Tri-Cal Ambassador Clyde Floyd, led one of the designated groups. Our group consisted of a few first time Kelp Crawlers, none of which showed hesitation or fear with jumping in the water and swimming out to a positioned kayak. The swim was 500 meters out and back to the venue exit steps, which lead to the transition area. After some course discussion the group practiced a couple swim starts with two short swims and then proceeded up the stairs to the transition area for a short Q & A session. Following the Q & A, we headed back over to the Tri-Cal canopy for pizza, swag give aways and friendly conversation.  This was a great event and one that you’d want to put on your to do list.

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Tinley’s Adventures Training

A couple weeks ago in true spirit of the Tinley’s Adventures Triathlon a group of women from the California Central Coast headed out from Cayucos for a mountain bike ride in what I call the Tour of Estreo Bay which is a basically a surf check along the coast with some hill climbs and off road single track thrown in.  The group consisted of  Tara Kulikov Pinnacle Training systems,Samantha Pruitt Central Coast Tri Club, Emily Nelson CCTC,Danilu Ramirez CCTC.  Along the way to keep it interesting we throw in some  dive bomber push ups and stair crawls. This was a tough group and they wanted to go for the big climb right out the gate which is Hang Glider hill that averages around 12% for  a little over a mile. The totals for the Day was 28 miles 2800 vertical and a little under 3 hours. A really fun Day  and plans to expand on the ride with some running and swimming.

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cool video

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Bring it on!

The Triathlon season is full tilt now. Some of us have already completed some “A” races and there is still a load of top notch races this summer.Tri-Cal still has the meat and potatoes of the race season coming up. If you haven’t competed at one of the Alcatraz races,Pacific Grove or Tinley’s there is still slots for these great races. You can always count on the best produced and race proven events. If you go to www.tricalifornia.com registration and in the promotion box enter DSINCLAIR where you can receive a $25 dollar discount to any of these events. To prepare for these events Tri- Cal will be supporting a free training Clinic in Cayucos CA. on August 14th. This event will be the Inaugural Cayucos-Multisport Olympic Distance training Clinic. This Clinic will entail two swim loops around the Cayucos pier and a 26 mile out and back bike course to Cambria and a 10k run up Cayucos Canyon and finish at the Beach pier. For those training for a sprint distance you can cut the distances in half. There will be added challenges in the transitions and the course will be supported with all the great nutrition and hydration products that are on all the Tri-Cal race courses. The swim support will be provided by local surf shop GOODCLEANFUNUSA.COM. Go to their web site for the up to date weather and surf reports. If your training for a longer distance on Saturday the 13th there will be a open self supported 80 mile bike ride up Hiway 1 to Ragged Point one of the most beautiful routes anywhere. Be sure to sign up early as these events will fill up quickly. Go to the Tri-Cal Blog for more information..

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Changing up!

OK we’re on our way to a new season and hopefully a successful one. Your following your training plan or coach with all the workouts designed to progress you to a PR for that A race you signed up for a year ago. As you go through the base phase to the build phase to the peak phase somewhere in there we get tired, burnt out or we just flatten out and wonder why the enthusiasm is fading a little. If your like me you have a family, job responsibilities and priorities that let a little air out of that PR or infinite slot your pursuing. If your in for the long haul your going to need to mix it up a little to keep the fire burning. Going through our progressions and build for the season our bodies adapt to the stimulation and we need to change it up to charge the motor. One way is to switch your training to have active recovery days that your not aerobically beating yourself into the ground. A couple of great workouts that energize your body and can include your family is Stand Up Paddling (SUP)and good old hiking. If you haven’t tried paddling yet your in for a amazing surprise. You’ll not only work muscle groups that you’ve avoided but you’ll have a smile on your face that sometimes seems to slip away with the rigors of training. The Stand Up Board craze has gone main stream . It can be a pricey investment but a great training tool. You can rent them pretty reasonably at surf shops or local sport shops . Check www.goodcleanfunusa.com in Cayucos or at www. toobs .com in Morro Bay ,CA. Buzz builds a custom soft board that is less that 7 ft. that you can fit in the back seat of your car or SUV. You can carry it around for those days at the beach or lake when the weather is perfect and you want to get into the water. Another recovery day you might want to try is to go walking or hiking at your local park ,trail or community path or better yet go beach combing and take the family along. You’ll be amazed how invigorated you’ll feel taking a day to step back and recover now and then. If your plan is to live the multisport life your going to need to throw in some options just encase you end up in the sport for forty or fifty years. See you on the roads..

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Jump Start

Prologue
The Holiday season is behind us! It’s time to kick start the early season training especially if your doing the spring classics like California or Wildflower. I’ve been dabbling with various rides & runs through the fall & winter in some incredible weather along the California Central Coast. I scheduled a 5 day block to put together the signature rides and runs at Cayucosmultisport.com that are my favorites and fire off the season. I started this block on a Thursday morning.

Day One—The signature bike ride is up State Route 1 from Cayucos. You can do variations of distances but my favorite is up to Gorda. The ride starts through a pass between coastal hills and the Town of Harmony and up past Cambria and San Simeon along the Coast to Piedras Blancas light house. The ride is basically flat with a short climb into Cambria. Thirty miles in past the light house you begin to climb towards the mountains that jut up from the Ocean. My plan was to ride the flats at AT and hold form with around 90 RPMS and stay in the aero bars. Once you arrive at the mountains you climb up on to the Perch that winds along the Coast for the next 90 miles to Monterey . The first spot you pass is Ragged Point that has stunning panoramic vistas as you ascend or descend high above the coast wrapping around the ravines and cliffs. The weather this day was an amazing 70 degrees and clear and sunny. Once at Gorda ,fifty miles from Cayucos, I headed a couple more miles up the road to Treebones Resort.I refueled with an PB and avocado sandwich I make for nutrition and headed back to Cayucos. You have to climb your way back out again until you drop back down to the flats where I like to do a couple of tempo efforts of 10 miles typically with a tail wind. When I arrived back in Cayucos I decided to skip the brick run and get dinner ready. The total for the day was 103 Miles and 6:30 hrs. and a slight sun burn.

DAY TWO—I started out with the brick run I planned to run the day before. The run began at sunrise on the beach and I had to maneuver some rock tide pools as the tide was dropping. I stayed steady and focused on maintaining form on the firm packed sand. Ran out 2-1/2 miles and headed back. The weather was shaping up to be another sunny and clear day as I headed up Old Creek Road on the bike. From Cayucos to the top of Old Creek is 9 miles with a little under 2000 vertical ft. and the last mile around close to 7% grade that travels through eucalyptus ,oak and avocado trees. From the top you have a couple options. I went East up over hwy 46 down in to the vineyards of Paso Robles and rode through the Oak tree lined roads and hillsides of vineyards. I rode back up Hwy 46, up over the summit and the long descent to hwy 1 back to Cayucos. When you crest the summit there is an awesome view of Estero Bay and green velvet mountains that surround it. Total 64 miles 4:24 hrs biking–5 miles running.

DAY THREE—- Today was the long easy run on the beach and over the creek crossings to Morro Bay rock and back. Worked on holding form for the 13 miles and 2-1/2 hr run. When I got back home I loaded up on nutrition and went out for a hour of SUP surfing.

DAY FOUR—Started the day with a four mile beach run with 3 x 1/2 miles at tempo pace. Gathered up the bike gear and headed up Hwy 1 to San Simeon along the coast. Rode the return ride with some steady efforts with the last 10 miles with a group that had made the 100 mile ride from Monterey. Finished up with a :30 minute brick run on the beach. Total 47 miles and 2:42 hrs 7 miles running.

DAY FIVE—One of my favorite training days is a bike ,run ,bike workout. The bike I ride is one of my older bikes that has toe clips on it so I can wear some running shoes and not be limited to bike shoes. The ride is south to Morro Bay along the coast and around the Harbor bike path to the MB Rock and turn around and ride through the Embarcadero up to MB State Park around the estuary to the back bay and up into Montana De Oro State Park to the ranger station. There you lock up the bike and head out on one of the many trails. I ran on the bluff along the Ocean cliffs for a couple miles then went inland to the rolling hills. If your training for Wildflower Long Course this is your run. I ran around 5 miles and then back on the bike for a TT back to Cayucos. It was a balmy 77 degrees by now and sunny and clear. Total- 40 miles biking & 5 miles running. Finished out the day and week with a massage at Savi in San Luis Obispo that afternoon. The total for the 5 days was 254 miles biking–30 miles running–(1) surf session and 22 Hrs of training. By no means was this a Epic effort but a good start to get your body ready for the season ahead. All the days were done solo with my ipod and great weather. I plan to expand on these and put some group efforts together as the season progresses . Check out cayucosmultisport.com if your interested in exploring the California Central Coast. Remember the best protocol for training is the one that gets you out the door..

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Heat Wave

While the country is experiencing freezing snow and temperatures the California Central Coast is inundated with a smothering 77 degree high. The weather is making for mild biking conditions with standard gear of shorts and short sleeve jerseys. I opted for a jacket when I left at day break for a 40 miler down to Montana De Oro State park before any traffic rolled in. Finished out the day with 5 mile hike up Cerro San Luis also know as Madonna Mt. The 1300 vertical trail provided 360 degree vistas of the valleys and mountains that surrounds the San Luis Obispo area. The seven sister peaks where amazing with there majestic projections that stretch to the ocean at Morro bay. Just another day on the Central Coast a multisport Paradise..

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The day before the rain

Another awesome day on the Central Coast. Set out early knowing the Grand Fondo century ride was scheduled and wanted to see some of the Columbia pro riders. I headed up Hwy 1 north of Cayucos into the micro climate pass through Harmony between the coast and the mountain range. The weather through there is always 10 degrees warmer than along the coast and up on the mountain ridges. I kept on the gear knowing that the weather would be a bit more chilly once the road opened up along the coast. As I road into Cambria the riders in the GF where already headed up the road to San Simeon, the turn around for the 100 mile ride. I kept on heading up the coast, the road narrows here a bit but traffic is significantly less. As you head up the coast your exposed to amazing scenery. There was a substantial swell and the waves were glassy. From San Simeon to Ragged Point the road is rather flat until the last couple miles were you begin climbing up along the perch that cuts through the mountains that continues for 90 miles up to Monterey. Ragged Point is at the top of the first climb and is 37 miles from Cayucos. A short stop for water and a Cliff bar and I headed back to Cayucos with the ever present tail wind. I Like to ride on the way back with a slight tempo. It was Sunny and warm on the way back and no sign of the forecast rain that was to come later that night. Another perfect day on the Central Coast..

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Cycle

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