I got to transition race morning to find that my front tired seemed to be low on air.  Luckily bike support was there so I took the bike back to the same people and had them look at it. They asked me if I had let air out of the tire over night and of course I said “No.”  Why would I do that?  So he took a look at it and I asked him if anything else could be going wrong and if he thought it would be ok for the race.  He pumped it up and said that I’d be fine and wished me good luck for the race.  So, I put the bike back and set up the rest of my stuff. When I went to turn on my Garmin it was dead (even though I had fully charged it the night before).  I was like, OK, I guess I’m going old school on this race w/ just a regular watch – not a big deal, I can handle that.

The swim went pretty well.  I lined up at the front of my wave.  When the gun sounded I started sprinting and was expecting people to start swimming over me from behind, like what happened last year at Tri Nats.  However, to my surprise that never happened and I got pretty clear water until I started catching up to people from earlier waves.  I went through periods of feeling good and only ok on the swim.  Swallowed a good bit of water too.  I wore a new pair of Blueseventy Element gogglesthat were awesome!  When I exited the swim I glanced at my watch and saw 22 high – a PR for me by about 2 minutes!  Sweet!  It was nice having the old watch and actually knowing my time out of the swim.  According to Kurt I was in about 12^th place at this time.  There was a long run from the swim to T1, which was fine w/ me b/c anytime more running is involved it’s advantageous for me.  I caught my breath on the run and passed a few women running into T1 and in T1 itself and came out in 8^th.

The bike.  Ahh the bike.  First of all I have to say that the course was awesome!  It was so much fun – lots of ups & downs and scenic roads.  As soon as I started riding I felt good and I passed another couple women early on and was feeling really excited and optimistic about the day.  Then about 10 minutes into the ride I went down a very steep hill and all of a sudden my front tire blew out and I got a flat.  I stopped at the bottom of the hill and got off my bike to assess the damage.  My heart was pumping with adrenaline and the first thing I thought was “this race is over for me.”  Part of me just wanted to throw in the towel b/c in the olympic distance race there is just not enough mileage to make up lost time from fixing a mechanical.  However, another part of me remembered the race from Kona a few years ago when Chrissie Wellington got a flat on the bike and ending up making up all the time and then some to snatch the overall win. So I got to work fixing the flat.  It has probably been about 2 years since I’ve had to change a tire so I was just hoping that I remembered exactly what to do.  Luckily I did and I talked myself through the process –  take the wheel off the bike, use a tire lever to get the tire unhooked from the rim, pull out the flat tube, get a new tube out of my pack and put it around the rim, use my hands to hook the tire back into the rim, get out a CO2 cartridge and connect it to the dispenser, turn it to the right to poke a hole in the top of the CO2, attach it to the stem of the tube, then turn the dispenser to the left a little to let the CO2 out to inflate the tire, put the wheel back on the bike, double check the front and back wheels to make sure they’re ok, put the trashed tube and rest of flat-changing supplies back in my pack to avoid an “abandonment of gear” penalty, and get back on the bike.  I was actually pretty proud of myself for fixing the flat without any snafoos and took it as a compliment when another triathlete passed me and yelled out “Way to handle the biz!”  However, I estimate that the entire process probably cost me about 10 minutes, not to mention wasted energy.  I got back on the bike like a bat out of hell and used that adrenaline to start making up for lost time.  A couple miles out from the bike turnaround I saw the two lead women and cursed out loud for being so far behind them, but I kept it moving and decided that even if I couldn’t vie for overall win I’d do my best to win my age group.  On the way back into town I started passing more women, but I knew there were still a substantial number in front of me.  When I got to T2, Kurt said that I was in about 12^th place.

I quickly transitioned into my run gear and got out onto the course with a vengence.  I wore a brand new out-of-the box pair of Pearl Izumi Iso-Transition shoes, which were THE BOMB!!!!  Oh my gosh these shoes were heaven!  So light and comfortable and no need for socks.  After this run I am 100% sold on these shoes – quality and comfort was amazing, and they were fast too!  One of my goals for this race was to run under 40 minutes on the 10K, something I’ve never achieved before.  Well it was hard to know what kind of pace I was actually running during the race b/c I didn’t have my Garmin and all I had was the old watch, so I just ran hard.  I started reeling in some people and passed quite a few women.  It was hot but I felt good and didn’t mind the heat – a week in Mexico may have helped with this!  There were little individual containers of bagged water that were being handed out on course instead of water in cups.  I didn’t’ think I was going to like this, but they turned out to be fantastic!  They were easy to grab, easy to open, and had more water in them than a cup would.  It was easy to squirt the water out into your mouth and onto yourself.  With about a half mile to go the final climb to the finish started and I saw a woman ahead of me – I caught her and kept moving.  Literally within 200 meters from the finish I saw another woman.  I caught up to her and ran a few paces right behind her then decided to go for it.  I passed her and blasted it to the finish.  I looked down at my watch and it said 39:20!  Woo hoo, I was psyched to have finally run under 40:00!  I saw Kurt and he told me that I came in 4^th overall woman.  This was pretty gut wrenching because I was only 1 place away from qualifying for my pro card and had it not been for the flat there is a good chance that I would have.

I went back to the hotel to get a shower and Kurt looked up the results online – “You came in third!”  he yelled out.  “What!?  Are you serious!?”  I was shocked and amazed and SOOO happy.  I figured that maybe one of the women he had seen finish ahead of me was a relay, or got a penalty, or was DQ’ed.  So because we were both in a little bit of disbelief, we went back to the expo for awards and checked the timing tent.  The computer at the timing tent said the same thing – that I had come in 3^rd overall amateur female! I finally let myself believe it when they handed out awards and announced me as the 3^rdplace overall female of Rev3 Knoxville Olympic Triathlon!  I was so happy and overjoyed that I had finally reached my goal of qualifying for a pro lisence – something that I have been working towards for the last 1-2 years and have rearranged my life and schedule around doing.  It was so satisfying!  I called and texted some of my close friends who have been supporting me throughout this journey.  Over lunch Kurt & I talked about how excited we were that I had finally done it and how all the hard work had paid off, how everything is falling into place this season, and how it’s going to be such a great and exciting year.  Then, amidst this conversation, I got a text from a good friend saying she looked up the results online and now it said that I was 4^th place, not 3^rd.  What!?  You have got to be kidding me!!! All the good emotion that I was feeling at that moment went from one extreme to the other.  I wanted to burst into tears in the restaurant.  It was one thing to have come in 4^th after a hard race and know that I was only one spot away from getting the pro card and that I probably would have had it if not for the flat – that I could swallow.  However it was another thing to think that I had achieved this long term goal that I have wanted so badly and then to have it taken away – this was MUCH harder to deal with!!!  I went back to the timing tent to confirm this and it turns out that there was a glitch with the timing system and there was apparently one other girl who had finished ahead of me but whose splits did not show up in the system for some reason.  So, needless to say I was pretty upset about this whole roller coaster experience.  It’s hard not to think about what would have happened had I not gotten the flat – especially since the first place overall female ended up finishing 9 minutes ahead of me. However, I realize that there is absolutely nothing I can do about what happened except focus on the positives of the race like that I swam a PR, ran a PR, I was able to fix the flat and continue racing strong, and I was mentally tough despite experiencing a few glitches.  The only thing I can do now is use this experience as more motivation and move on, and I’m saving it all for Rev3Quassy Half!

PS – Check out this guy who Kurt & I ran into in downtown Knoxville.  We didn’t get the full story but apparently it was because of a girl, so I guess that explains enough!  Well done!

Going back to Knoxville this year was all about redemption. Last year Matty caught me with less than a mile to go and ended up beating me by about 10 seconds. Going in this year nothing shy of a win was going to be really a satisfactory result as I knew I was in better shape and more motivated. That said this years field was bigger and faster than last year’s and on paper was going to present a huge challenge. I like challenges.

This year Krista at Rev3 set up my family with an amazing home stay with a Knoxville local. I gotta give a huge thanks to Fred and his wife Ali for being such amazing hosts and making our trip so painless. Its not every day you find a family willing to take in a couple with a baby but their 2 yr old daughter provided great entertainment for Liam and we couldn’t have asked for better. Getting in late on Friday evening was initially a bit of a concern, but a short drive from the airport and a relatively happy baby, and we got to their place and crashed for the night.

Saturday morning came early as I had to get over to the race site for my Rev3 pre race interview. Hyping up the pro race is something that Rev3 does better than any of the other races and I think it is something that if done well adds a lot to the race weekend for the age group athletes as well as the fans and spectators at home. after the interview I grabbed a nice breakfast with the family and Matt and Kelly at a local spot and then headed out with Matty and Kyle to pre ride some of the course. I have done this race the past two years but I still feel like there is a lot to be gained from knowing exactly where you will be going on race day. Post ride I got in a quick run and then headed to the river to put the new Blue Seventy Helix through the paces. After swimming it was off to the pro meeting and then the pro panel Q&A. The meeting was smooth and the Q&A short and painless and we were able to get out of the heat and back to the house to put our feet up.

Normally in Knoxville I grab my pre race pizza from Mellow Mushroom, but on a suggestion from our hosts we headed over to Hard Knox for some good wood fire pizza and some draught root beer. Both were excellent and after we headed back to the house, kicked it on the porch watching the river for a bit and hit the sack early to get ready for the mornings rumble.

4:10 came about the same time it always does but at least this week I had been able to sleep a bit better. After the standard oatmeal and First Endurance EFS breakfast I hoped on the bike and cruised over to the race start. I got in a solid warm up, figured out the in’s and out’s of the new transition and followed the masses up river to the start. A quick lil splash around and it was game time.

I set up on the line out as far into the river as I could and with a direct shot at the turn buoy up river. On the gun I got a great start and twenty or so strokes in I was in clear water and picking my line. We were headed straight at the sun which made sighting a bit tough, but after I got my bearings I dropped into a nice groove and tried to keep things consistent. Nomally in a wet suit swim it is really hard to get any kind of a gap on the group and the wetsuit is the great equalizer for the less aquatically savvy, however, in this case once I was clear I was able to get clear. I realized as I was exiting on the dock that I had just swum a 1500m open water race without being touched once. Anywhere.

I threw a glance over my shoulder and saw I had a bit of a gap and threw it in to high gear as I sprinted up the dock. I was surprised at the gap but I wasn’t about towaste any of it jogging into T1. I was able to get the wettie mostly off by the time I got to my bike and after throwing on the helmet and glasses I was off. After dodging a person in the middle of the bike out lane I got into my shoes and started hammering away. The bike course starts out relatively flat but then you quickly get out of the city and into the country hills where the fun really begins. I felt strong and really tried to hammer the uphills as we headed to the turn around but when I got there it wasn’t more than a few seconds before I saw Yoder, and not much behind him Bennett was coming on fast. I headed out of the U-turn full gas and tried to stay calm while picking up the pace. The good news was that everyone else in the race was a ways back and at that point I felt confident it would be a 3 man game that came down to the run. Obviously, a running battle with GB is not the perfect scenario but he was riding well and I did everything I could over the second 20k to max out my lead.

A quick change into the kicks and headband and I was off pounding the road. I didn’t know exactly what the gap to Benno was but I wasn’t about to start looking around. The biggest benefit of an out and back is that if your gap is large enough, the chaser won’t know exactly how far down they are until half way, which on a good day could prove to be too late. Unfortunately for me, Sunday was not that day and when I hit the turn and started running back I quickly realized I only had about 20 seconds on the old man. I did what I could over the 4th and 5th miles to maintain the gap but about mile 5.5 GB caught and passed me and my futile attempt to stay with him lasted all of 20 of so meters.

I hate the feeling of being solidly in second. On one hand you are stoked that you have put in a great race and are in second, but on the other hand you have just been passed and dropped by the new leader and you know there will be no catching back up. You gotta keep your head in the right place, keep pushing the pace and make sure you don’t do something dumb and get caught by someone else. Second is the first loser, but it still pays better than 3rd.

Another bride’s maid finish at Rev3 Knoxville, after another great race and a hard fought battle. The theory is I will go as hard as I possible can for as long as I can and if someone catches me, then hats off to them. This year I swam 1:30 faster than last year, rode a full minute faster and ran 15 seconds faster. Doesn’t mean much when you still get 2nd, but at least I am getting faster. If I can ever sort this run thing out on a regular basis, I’m gonna be tough to catch!
Now I have a couple weeks at home before heading up to do a race I have always wanted to do, the Columbia Triathlon on May 20th. Time to get in some good workouts, enjoy being at home, and get ready for the next one.

Till next year Knoxville, I’ll be back…

To follow Cam Dye in all of his triathlon excursions, visit; www.camerondye.com

He’s a former Olympian who now races on the professional triathlon circuit. Next you’ll find him at Rev3’s Knoxville triathlon where he is looking to defend his title for the third time—but faces tough competition from top pro Cameron Dye. He’ll also be toeing the start line at the Quassy locale in Middlebury, Conn. in June.

We chatted with Reed about his expectations for Knoxville, advice for age groupers and why he loves his vertical challenge.

Rev3: You are going for the three peat at the Rev3 in Knoxville. What do you like about the Knoxville course? It seems to really suit you.

Reed: I like variation of the course, the rolling bike. I like the run as I really get a feel for the race there and it is a fast, hard run.

Rev3: Do you have any advice you could give age groupers for success on the course, especially with your experience?

Reed: They will be doing a longer race than the pros, so pace yourself. The bike is a strong-man bike and you need to have energy for the way back home.

Rev3: Are you doing anything different in your training this year?

Reed: Focusing on going fast. I am not doing an Ironman distance this is year so really, for me, it has been about going hard and fast again.

Rev3: We will also see you in Quassy. Do you bring your family along to the Rev3 events? If so, what do they enjoy about the family atmosphere?

Reed: I will be bringing my family to Quassy. I love the environment of the Rev3 events. There is something just plain fun about them.

Rev3: What nutritional products do you take in during a race and how many calories would you take in during an Olympic distance?

Reed: I drink Cytomax on the bike and have a packet of Cyto Energy Drops. I will add some Cyto Carb in my bottles for Quassy.

Rev3: What is your favorite racing distance and why?

Reed: I like the non-drafting Olympic distance. You go as hard as you can and can race lots. That is what I grew up doing and what I love. I love the half distance as well. I like the challenge and how you have to rely on strength.

Rev3: What are the benefits of being a tall triathlete?

Reed: I get to see over everyone. I can wade farther in for beach starts. And strength. Big men have a lot of power—getting the power-to-weight ratio right makes for a really strong man. Also, it ain’t easy running stride for stride with a 6’5” guy like me. I can kind of throw off your rhythm a bit. ;-)

By Jennifer Purdie

The sprightly professional triathlete Kelly Williamson continues to rack up podium finishes this year with first place in both the San Juan and Texas 70.3. She battled for second in the Panama 70.3 and raced the fastest run of the day with a jaw-dropping 1:16 half marathon. Although she keeps a cheerful and spirited demeanor, Williamson is one of the toughest competitors on the triathlon circuit today. Coming up for Williamson is the Rev3 Knoxville triathlon followed by the Rev3 Quassy race. She will face tough competition from the likes of pros such as Australia’s Kate Major and Americas very own Nicole Kelleher who just walked away with the win at Rev3 Costa Rica.

We chatted with Williamson on the 2012 season thus far, her tips for racing Rev3 Knoxville and her surprising vices (which include ice cream and “The Real Housewives”).

Rev3: Congrats on a great year so far. You started out the year with a win in the 3M Half Marathon. A lot of triathletes compete in both running and multi-disciplined events. How do you prepare yourself mentally for a running race versus a triathlon?

Williamson: Thank you much! I cannot complain with how the year has begun. I could say I am “pleasantly surprised,” but I have felt strong and so I am not shocked either. I’d say a running race often just entails a good bit less nerves. I know that I always want to perform well anytime I toe the line, whether it be Kona or a local 5K, but running races just feel a lot more laid back to me. Much more simple. I know that there are not too many external conditions to deal with or worry about; it’s just me and my legs. That is one of the many things I love about running races, they are so much more “pure” than triathlons. Mentally, I try to put myself into the place of a pure runner. I try to not step up to the line thinking, “I am a triathlete so it’s ok if I don’t win.” But more so, I tell myself, “I want to be the best runner here, period.” It is a fun change of pace and of course brings along a different set of nerves, but once the gun goes, they often subside.

Rev3:  You placed first in San Juan 70.3 this year. What do you like about racing internationally?

Williamson: Well I am kind of a homebody when it comes to racing…I like to keep my trips as close to home and low-maintenance as possible. But early in the season, it seems all the big races are further away and I love to race early in the year, so I go where the races are. I did San Juan in 2011 and loved it from the beauty of the location to the race logistics (seemless!) to the people in San Juan, so it was almost without question that we would return. I guess point being, if I can race a big, competitive race close to Texas, I’ll do so. If they are further away and I know I need to race at this time of year, I’ll go there as well. It involves a bit more logistics and expenses, but it’s always worth it to go international, especially if it is a destination you would like to see. Working a race into the trip is a nice bonus, especially if you can stay a few extra days.

Rev3:   What tips can you provide a triathlete thinking of participating in an international race, such as the Costa Rica race Rev3 offers?

Williamson: Well, I always get on organizing these trips as early as possible. I will usually use the race website as a resource for where to stay, etc. Sometimes it is nice to stay away from it all (like in Kona, it’s nice to relax by staying a few miles away); however, I have learned that when going to a race, especially international, it is nice to be as close as possible to the race venue. So I’d always recommend staying at the host hotel(s) if at all possible–just keeps the stress levels down a bit. Do your homework before arriving three to four days early; if you can’t train there, don’t arrive early! Arrive with a day or two to spare, so you’re not stressing out about not being able to train; then stay a few days after to enjoy yourself.

Rev3:  You do very well at the 70.3 distance. What is it about the distance that suits you?

Williamson: I just think that my body is made for that type of intensity. I grew up swimming and I could never swim a good 50 free; it was too short! I have not raced enough full distance triathlons (I have done five but my first one was 2010, which relative to my triathlon career is not that long ago) to know if that an uber-long distance suites me, and I am not sure I enjoy riding my bike enough to love that distance. I like that in a 70.3 you can push yourself just below that blowing up point the entire race. Physiologically, I think I am just made for a race of this distance. I also know that my body is able to dial in an intensity and just sustain it. I don’t really think my Olympic distance intensity is that much harder than my half intensity. I guess I just love to go hard!

Rev3:  You have Rev3 Knoxville and Quassy coming up. What is different about the Rev3 events?

Williamson: I think have a lot in common, but Knoxville is shorter! They are both hilly and a bit technical on the bike. Both of the bike courses are scenic, winding and challenging. From what I recall in 2010, the run in Knoxville had some good hills and we all know that Quassy does as well. Swims are both in pretty calm waters. I guess the only real difference would be that one is in an amusement park and the other around a college campus! But, I recall from 2010 that I really enjoyed both courses equally.

Rev3:       You placed third in the Knoxville race in 2010. Do you have any special advice you could give an age grouper participating in Knoxville?

Williamson: Well the swim was fast, as it was with the current…so good swimmers won’t necessarily have much of an advantage unfortunately! I do recall it was chilly in the morning, but given the crazy weather of the past year who knows? It was a cool morning but beautiful conditions once we started racing. The bike was a bit technical and hilly, so be sure that your bikes are totally dialed when it comes to shifting. You may need to go from big to small gear a few times quickly. You also want to be a bit careful on some of the turns and descents on the bike. The run was beautiful but had some nice hills as well, so be sure you have a gel or two with you for the final 10K as your body may be feeling the cumulative effort by this point and the calories may be much needed.

Rev3:  With back-to-back wins at the San Juan 70.3 and the Texas 70.3, where you became the US Pro 70.3 Champion, how much down time do you give yourself in between races? 

Williamson: I usually take a day off post race or do very easy recovery activity (such as a 20 min light swim). The second day post race may entail a light spin and another light swim (20-30 minutes). It really depends upon what is next, but I would say anytime that I race a 70.3 it is 3-4 days of very light easy activity, usually a lot of easy swimming, and I often don’t run for 2-3 days. By the following weekend, I may put in a 3-4 hour ride but even then the intensity is still pretty low. I remind myself that you gain so much fitness from races, but only if you *fully* recover. I definitely do not do any sort of real or hard workout for at least seven days after a race of 4+ hours.

Rev3:   As a professional athlete, what are some of your recovery techniques within the first 24 hours after a race?

Williamson: Within the first 24 hours, I try to get in a good meal, even if it is a few hours post race (which it often is). I actually think that moving is better than not moving, so assuming that I don’t have to travel immediately, I try to do a light swim or even a long walk later in the day from the race or the next morning. Sleep is huge, although it can be tough sometimes to sleep that night if your body is pretty beat up. I definitely make sure to sit in my Recovery Pump boots the day of the race, or at the latest, the day post race (again given the situation). If I have another race the following weekend, I will try to take an ice bath soon after the race if it is possible; I know that the research is inconclusive on this, but I think it helps me and you can’t discount a placebo effect if nothing else! If in Austin, I’ll try to get a massage within 24-48 hours. And again…listen to my body, eat well, and get good sleep.

Rev3:   What are your favorite nutritional products to take in during a 70.3? 

Williamson: I am a PowerBar girl, and my plan is always 7-8 PowerBar gels on the bike and four PowerBar gels on the run. For me, this works great. If it is a very hot and humid race, I may add in a bottle of PowerBar Perform drink on the bike mostly because I find that my body craves it when I am out there in the heat.

Rev3:   For fun, what are your favorite bad vices?

Willamson: Well, I don’t restrict anything, ever, from my diet, at any point in the season! So, there are no foods that I consider treats post race. My husband and I love good craft beer and I enjoy one most evenings when I cook dinner. I like to have a beer the night before a race, often a Peroni (it’s light and goes well with Italian food). I eat ice cream and peanut butter almost every single day. Hmm…bad vices…I am a sucker for lame TV shows like “The Bachelor” and “Real Housewives”! I love good Tex-Mex and good margaritas, and we often head out about once a week in Austin to enjoy them. Last year we started a tradition that anytime I had a good race, we had to go out for Tex Mex and margaritas. Not that Derick [my husband] and I need an excuse for that!

By Jennifer Purdie

Having committed so much of my time and energy over the past 10 years to running, leaving competitive athletics after college was not an option for me. I have been competing in triathlons for several years, but mostly as a fun hobby to fill the dull void of pre-season summer training. Even though I never fully committed to the sport, I earned my elite license in my final year of college. Upon graduating, I jumped head first into triathlon and decided to take advantage of a three month break to train for an Ironman. Having checked what most view as the “pinnacle” of triathlon off my list, my focus has taken a complete 180 as I am now training for draft-legal ITU racing.

The transition from running to triathlon has definitely been tough. I work full-time at a boutique investment bank in Boston and am always trying to cram in training sessions. The time commitment to training has definitely been increased; as a runner I’d do a 12-mile run and call it a day. Now I have to do that plus a swim or a bike workout! That being said, my strong base as a runner has really paid off by giving me a good foundation for the dedication and time management needed to be a triathlete. My biggest challenge going forward is the swim. I’ve been trying to become a fish, but am definitely still in the guppy pond. Nothing comes easy in athletics so it’s important to keep focus on my goals and strive to make progress.

This year, I started my 2012 season just a week or two ago at Rev3 Costa Rica. Although it was not my first “pro” race, it was the first race I have ever done with a pro mentality. Triathlon is no longer an offseason side event, but rather my primary focus as an athlete. Making this mental transition has been key to my training and development. Costa Rica was a perfect opportunity for me to test out some of the work my coach, Zane Castro, and I have been doing the past couple of months. With temperatures over 100 degrees, strong winds and gnarly climbs, Costa Rica was an honest (i.e. a triathlete’s word choice for “hard as hell”) course and was sure to point out areas I need to work on.

The first minute of any race is crucial — you can never win, but you can sure lose in just sixty ticks. In my swim, I learned the hard lesson of charging for those sixty seconds. From the gun, I was not aggressive enough and found myself swimming alone very quickly. This put me out of it immediately and was essentially like putting a 2:00 penalty on myself for not being in the pack.

Despite the poor start, I did make some significant improvements and felt really smooth in the water. For the first time, I didn’t pinball all over the course and actually sighted pretty well. May not be where I want to be, but it is a step in the right direction. The bike was tough, and had a lot of steep hills, but helped me learn where to push section and where to let up. Having been very “base” focused, I expected my legs to lack some of the race sharpness and know I have a lot of improvement coming my way. The run is typically my safe haven in triathlon. I can make up all the time I lost on the swim plus some to bring myself into the mix.

Coming off a running injury, I really had no idea what to expect on the run. With a tough course that was either soft sand, uphill, or steep downhill, it really required some strength to get through. Coming out of T2 I had a big gap to make up and decided to run “strategically” and let the others die and come back to me. It was so hot that a hard effort would run the risk of bonking (no pun intended). My strategy somewhat paid off when I finally saw competitors in the last mile. Despite making a decent effort, I wound up just short of closing the gap. Looks like I should’ve put more into the beginning miles than I thought. All that being said, despite feeling horrible on the run (and some very bloody heels), I still had one of the fastest split of the day.

Having this race under my belt, it is very clear what I need to continue doing to get to the next level. Seeing the attitude and intensity with which other pros approach the sport, I have newfound appreciation of what it takes, and what I need to give to be successful.

Aside from the race itself, Costa Rica provided a much needed exotic reprieve from city life. The trip got off to a rocky start when a massive electrical fire in Boston left my girlfriend and me without power for two days prior to our departure. Believe me, you do not want to pack your bike in the dark, and you especially do not want to lug two bike boxes down 7 flights of a narrow stairwell at 5 a.m. in the dark. Once we landed in Costa Rica, it was “pura vida” and all worries were left behind.

As my first international race (sorry Canada, no way I’m calling you international) the trip was quite an experience. Our small hotel was right on the water and we were surrounded by chickens, cawing roosters, iguanas, sloths, lemurs, and all types of cool animals. But, most importantly, sun. Having spent the daylight hours of the past four months behind a desk, I was in dire need of some vitamin D. Only problem was that I am so pasty white I burned in ten minutes, I could just feel the future skin cancer cells having a fiesta!

What is the best destination race you’ve done?

While I would love to be able to take of for 3 weeks and literally run across the country, that is just not in the cards for me, so I’ve been trying to come up with ideas to do my part.

And that is where you come in! Are you guys ready to win some awesome prizes??

I am giving away three months of Online Personal Coaching through my coaching company, T2 Multisport. This coaching package includes weekly individualized training plans delivered via a premium Training Peaks account, unlimited email support, season planning, race planning, and monthly phone/skype meetings. This package can be used at any time during 2012. You do not have to be local to me to use this coaching. The value of this coaching package is $330.

Since I am offering my own coaching, I will say a few things about me. I have been racing triathlons since 2005 and coaching since 2010. I am a USAT Level 1 Certified Triathlon coach, coach all distances, sprint to 140.6, and all levels, beginner to advanced.  In my coaching I stress smart, focused training, excellent recovery, and development of quality mental skills all of which help you reach your goals.

To enter this raffle you must do the following three things:

1. Follow this blog or like My Life as a Trimommy on Facebook. This is not a ploy to get more followers, this is just to make it easier for me to contact you when you win!!
2. Click here to donate to the Rev3 Run Across America. You will receive 1 entry for every $10 you donate. After you hit submit on the first page, please scroll down and choose my name, Kelly Covert, for team member you would like to donate under. You must do this to get credit for your entries.
3. Once you have done all of that, simply leave me a comment here or on Facebook that you have entered. You do not need to tell me how many entries you have, as I will be able to find that out from the donation page. If you do not want to leave a public comment, please feel free to email me at trimommylife@gmail.com.

I will be choosing the winner on the last day of the Run Across America, April 16.

Quassy has become a special race for us and the athletes who take part in the annual pilgrimage to Middlebury, Connecticut. This is not only because it was the first ever Rev3 race, but also because of the unique course that challenges every athlete that crosses the starting line. Trust me, we’ve heard all lines like “What? You couldn’t figure out how to add any hills into the swim course?”

Whether this is your first or fourth attack on the Quassy course for either the Olympic of Half REV distance, here are some pointers to help yourself get mentally and physically ready come race day.

The Swim

• The one loop swim in Lake Quassapaug tends to be unusually warm for Connecticut in early June, but expect for the swim to be wetsuit-legal for age groupers.
• The water is very clear and makes it easy for chasing bubbles and staying on the feet of faster swimmers to conserve energy.
• On race morning, pay attention to trees, banners and other easily identifiable landmarks by the swim exit. They will be important for sighting on the home stretch and staying on course.
• A quick entry into T1 while conserving energy is key. Whether you are doing the half or the oly, you’ve got some challenging miles ahead of you.

The Bike

• Exiting transition, you have a short (100 yards) down the flat driveway out of the park. You’ll take a sharp left onto the main road and head up a short hill. Make sure you leave your bike in an easy gear in transition so it is easy to get situated and you aren’t struggling with shifting right off the bat.
• The course immediately hits you with some short climbs that will have you out of the saddle as well as descents that can easily bring you north of 40mph. Don’t expect to have much time to settle in and get comfortable on the bike while cruising on flat roads.
• Don’t wait for flat straightaways to hammer the pedals or take in nutrition. You won’t find them on this course. Make sure you are comfortable taking in nutrition on rolling terrain.
• None of the climbs are extremely long, but they can be steep and are a constant along the course. Keeping an even power output throughout the climb and building momentum back up even AFTER you crest the hill are critical.
• While the course will be well marked and have marshals directing traffic at all main intersections, pay attention to signs, cars and other athletes especially on the faster descents. Your time will be much faster (and you’ll be much happier) if you keep the rubber side of your bike down.
• You’ll enter transition the way you left, with a short downhill and sharp left turn back into the park.

The Run

• The first mile of the course is relatively flat or slightly downhill.
• If you are racing in the half, the first 3.5 miles are slightly down hill.  At about mile 3.5, you hit a 1 mile climb that seems to go for ever!
• After that, expect pretty much constant rolling hills from here on out.
• On the uphills, make sure you take short, quick efficient strides and keep your momentum as you crest the top.
• Late in the race, the hills can be as mentally draining as physically draining. Dig deep and keep your head straight all the way to the finish line.
• On both the half and olympic run course, one of the biggest hills is within the last half mile. Don’t let it surprise you, but about three quarters of the way up, you can hear the music and crowd at the finish line to boost your spirits and bring you home.

While very challenging, the Quassy course is equally rewarding. Especially as you enter the finishing chute, lined with cheering spectators, with your loved ones running with you and look up to see your picture on the big screen as you cross the line. Everyone has different personal obstacles that they must overcome to cross the finish line at Quassy, but every finisher has earned the privilege of being able to say they’ve finished one of the most challenging courses in the United States.

Preview was provided by Jaime Bull.
To follow is day to day adventures, visit: http://swimbikerunlive.com/

Her triathlete career was sparked in high school when she did a couple sprints for fun, but at that point her focus was more of a swimmer. In college, she ran cross-country and track, but it wasn’t until she’d graduated from college that she found herself truly drawn to triathlon. She wanted to continue doing competitive sports and decided to join a local triathlon club and start training for a triathlon.

Like most of us, once the bug had bitten her, there was no turning back. It didn’t take long for her goals to evolve from “just a finish” to something a little more competitive. Within three years she was racing on the elite circuit. Her goals were now about trying to climb the ranks of our sport.

This season Amanda has specifically chosen to target Rev3 events on her racing calendar. She decided to kick things off with Rev3 Costa Rica just a few weeks from now. Costa Rica was a sentimental choice as she fell in love with the country when she vacationed there with her husband last year; she knew this race was a definite in 2012!

The destination of Rev3 Costa Rica aside, Amanda holds Rev3 in high regard and has chosen Rev3 events deliberately. “I really appreciate the effort that Rev3 goes to in order to promote its professional athletes, from online profiles to articles like this one, pre-race interviews, and coverage of each event”, she says. Rev3′s reputation for amazing hospitality and well organized events also contributed my decision”. She also admits the generous prize purse was another positive pull for a professional racer. Who could blame her for feeling that?

When not competing or training, Amanda enjoys cooking, reading and spending time with friends and family. She loves trying new cuisines and really loves traveling to new places.

Be sure to catch “A-Fed” at the Rev3Tri events in 2012!

Follow Amanda @ www.amandafelder.com

“EO” took a few minutes from his busy schedule to talk a little Rev3 shop with us.
Eric.Opdyke.  Known to the public as the Race Director for Rev3 races, or the “tall bald guy”.  Known to the staff as the proverbial man behind the curtain because you do so much without getting any of the credit.  In fact, you often push the limelight away from yourself and shine it onto others.

The Rev3 Staff is deeply loyal to you – do you think this is partly why?  Because you’re so good to us?
Thanks Carole.  I don’t seek credit from anyone.  You will never find me with my finger on the starting airhorn or at the finish line holding the finish line tape.  I wouldn’t be effective if I

sought to be in the limelight.  My job is to troubleshoot, put out “fires”, and fill holes where needed.  My satisfaction comes from knowing that athletes that do Rev3 races are safe  and enjoy the Rev3 experience.  I know we can’t please everyone but I’m content when I realize we’ve done the best job we can.  There is always room for improvement and I constantly strive to keep improving on our mistakes and raising the bar to keep providing a better race experience for our customers.  We have a great team and just because my title is “Race Director” I’m not doing anymore than anyone else on our team.  We all work so hard that we can appreciate each other’s efforts to create the common goal of providing the best experience to our athletes that we can.  We often refer to each other as family because come race week, we are in the trenches with each other, blood, sweat, and tears and feel like family.

How did you first get into Race Directing?  What drew you to want to organize and run events?

After one year in the sport as an athlete, I wanted to give back and be on the other side.  I volunteered to be on a local race committee and quickly took a liking to it and felt very comfortable on the other side.  The next year I became the Race Director of that local event and directed that event for 6 years.  I started working with Charlie (Rev3 owner) about 6 months before our very first event in Connecticut and became attracted to his vision of Rev3 right away.  We continue to reminisce about that first race and are amazed how we pulled that first race off.  We’ve never worked so hard in our lives as we did that first race weekend.

Rev3 Costa Rica will be more than 25 races that you have directed for Rev3.  Going into this brand new season, what are some things you have you learned from the experience of directing these previous races that you hope to apply this season?

I learn so much from each and every race.  I do my best to get feedback from each staff member and as many athletes as possible so we can continue to improve.  This season will be another big challenge for us as we added four new races, more than ever before (Wisconsin Dells, Old Orchard Beach, Half/Full, and Florida).  Our challenge will be to keep up positive momentum on our existing races while providing the necessary planning and development of these new races.  We want to keep attracting new customers while retaining the ones we have gained.

Rev3 has added some great venues this season.  Can you tell us a little about how you select the venues?

Our number one selection criteria is to keep with the Rev3 mission of providing family friendly environments for our athletes and their families.  We want to be a more national brand and provide more choices for athletes from all over the country.  There are too many factors to list here (and we can’t give our competitors all of our secrets J) but in general we have to have really good community support and make sure our athletes can get there and they will like it.

You’re a triathlete in your own right and you’ve competed in all the distances.  Do you think this experience aids trying to direct a race?

No doubt about it.  I couldn’t nearly be as effective without having this athlete knowledge.  I put myself in my athlete shoes every time I make a decision.  My business shoes have a big say too.

 What was your life like before Rev3?  You were an athlete in college.  Steeplechase, right?  :)   Just kidding.

Before Rev3, I was working as a full-time licensed massage therapist in my own private practice as well as a business and marketing consultant.  I have always been competitive in a variety of sports growing up, but I became a hammer thrower in High School and went on to become the top hammer thrower in the country and earned a full scholarship to Syracuse University.  My dream was to compete in the Olympics so I trained with some of our Olympic throwers and the US Olympic coach.  Through a series of nagging injuries and unfortunate circumstances, I gave up on that dream.  I started my career after college and slowly became fat and out of shape so I started running to lose weight.  I ran a bunch of marathons and discovered triathlon which brought me into the sport.

Rev3 events are gaining popularity and momentum like a snowball going downhill.  People praise the events as being very athlete focused and family friendly.  Age groupers commonly say they felt like they were treated like one of the Professionals.  People say we care.  How does this make you feel when you hear these things?

I think “mission accomplished”.  We strive to make every athlete feel special and like the “professional” that they are.  Our goal is to treat everyone equally, whether they hold a Professional license or they are the last place finisher.  They are no different in our eyes.  Rev3 races are for everyone.

Give us some off-the-record scoop from the man who knows all.   Give us a little nugget.  Are there any changes this season, or anything Rev3 is doing a little differently that some of us may not know?

We’re working on some cool new stuff right now……here are some teasers:

• Another 140.6 race in 2013 (I know that’s not this season but we’re working on it now)
• A revolutionary new way to serve water at Rev3 aid stations
• A really cool new finish line at our Wisconsin Dells race
• A new forklift (one of our staff members is excited about)

2011 marked her debut year in professional racing. When she first started triathlon it was all about fun and keeping fit. Last year she felt the pressure was on and it was about being the best, impressing sponsors, and making the grade. “I was racing to prove to others I was good enough”, Erin explains.

Now that her first year is complete, she has a much different focus. “I grew a lot this past year physically and mentally”, says Erin. “My goals now are directed towards being the best I can be. Of course I want and will go for the win, but I am winning for my own self and not for others. This was one thing that I think held me back in the beginning, and will make a huge difference in improving my sport for me this season”.

One thing Erin has learned from her many years of racing is that not everything plays out as planned. These mishaps are not tied just to the beginner experiences; being prepared for the unknown is a part of the sport. Erin tells us, “I have learned that there are many things that are uncontrollable in every race. Performing the same actions before a race never guarantees success”.

Now 2012, Rev3Tri is on her professional calendar. Erin competed in Rev3 South Carolina last year and knew instantly the series would be one that she wanted to focus on. “The atmosphere was so welcoming and relaxed. The different ways that the pros are treated from other series is awesome!” The personal attention Erin received from the Rev3 staff was impossible to ignore. “It’s just those little things that attract athletes to races”, Erin confirms. “We shell out so much money for this and that, especially for the race trip in itself. It is nice to know that the race coordinators recognize this and are willing to help us. The communication is flawless. Everyone at Rev3 is very on top of their game and willing to get back to you asap and help with any questions or needs”.

When not swimming, biking or running, Erin takes holistic health classes and wine education classes. She loves traveling abroad and spending time with her favorite canine companion.

To learn more about Erin, check out her blog:
erinspitler.blogspot.com