2014: Ironman Hawaii

Ironman Hawaii October 2014

10:23

No matter the time or distance, I enjoyed every moment. While clearly it wasn't a PR, I consider the race a great success. 

Pre-Race 

Our first baby Elliot Grace was born five weeks prior to me reaching the starting line. The joys of being a new dad outweighed the time commitments of training. While I did do some great rides with Thomas Brunold, I cut short the few 4+ hr rides. Swimming was twice a week for 4-5K total -- not much but enough to finish. Running was good; I got the mandatory 2+ hr runs in but completely faultered when doing the last 2 hr run three weeks prior - my body was too tired from lack of sleep. 

With Elliot still a few weeks old, Adrienne had to stay home. I made the trip alone arriving Wednesday afternoon. Race was Saturday. 

Swim 1:01

I started in the middle, three rows back. I swam with feet the whole time and chanted "swim daddy swim" which was the slogan on Elliot's race day cheering outfit.  

T2

The changing tent was packed. I got my stuff and ran with shoes and put them on at my bike. 

Bike 5:20

I had a lot of traffic all the way to Hawi. The first penalty tent had 20+ guys in it that I rode with. My power was erratic. It wasn't much over 200 watts (ave) all the way to Hawi. After the turn around I saw the next penalty tent filled with another 20-30 guys - many of whom rode around me. 

I did well with getting down from Hawi but shortly after waikeloa I entered a gray spot where I didn't hold much power. A lot of bike traffic passed me those last 30 miles. I really didn't care; instead, I focused on hydrating, food, and salt tablets. 

T2

I got off my bike and my legs felt good running to the gear bag. Inside the tent I put on my shoes and got sunblock. 

Run 3:52

Okay, I'll admit that I knew that I was going to walk some aids stations when I ran out. The weeks leading up to the race gave me the perspective that I needed to be conservative and just finish.  Adrienne and I did the race together in 2011 and I recalled a few of those memories during the run. 

I never stopped running until mile 9 when we turned right off of Alii drive back toward Kualani hwy. Then I ran to Palani and walked up the hill to the Queen K. From there I ran the whole time but walked every single aid station. At Kona, the aid stations are nice and long and I enjoyed walking slowly through them. 

Near the end of the Queen K I felt good enough to pick it up and roar down Palani like Adienne and I did in 2011. It was fun. The finish line came up quick and I soaked up the moment crossing in 10:23. 

Post Race

Immediately after and subsequent days later, I felt good. 

Next year I'll be doing short course racing and being a dad while Adrienne gets back into training. She's doing Ironman WI. 

See you at the races!

Matt 

2014: Ironman 70.3 Racine

It just wasn't my day.

2014: Ironman 70.3 Kansas

4:28

6 AG

A "C" race yielded a "C" like time. With Kona way out there in October I got a later start to formal training. Going into the race I did only did one or two bike workouts above zone 1. This put me way behind the others - Zucco, Girard, Iott, Bishop, and Bowe - coming off the bike.  

Swim went good. I had tried the brand new Kayenne goggles that got redesigned (small fit version) and had the left lens fill up with water. Still I did just fine with a low 28 swim. 

Bike was comfortable. I rode around 245 watts and ended the day with 241 NP and 233 ave. When I saw that it was the same as last year but I was 3 minutes slower, I took a close look at my race photos for my bike positioning. I didn't like what I saw: aerobars titled too high, seat too low. Once I got home I reviewed my fit coordinates and found my seat was 3 cm too low and aerobar tilt off. I wasn't surprised because I didn't use my bike last year for IM WI and I hadn't taken a look at it since it was shipped back to me from Specialized for repair in Oct 2013.  Oh well. 2:28

Run felt great. Last year I felt horrible. I didn't focus on anything other than my breathing - no stitch this time. Ran most of the miles at 6:2X-6:3X with the hills at 6:40s. Came in at 1:27:00 flat for a 6:3X ave. 

Overall, I came in 6th in the AG. The others in front had clearly circled this race as an "A" race ready for war. Initially I felt embarrassed about how I did but after talking it over with Pierson I got some perspective. Next race is Racine and that one is an "A" race. 

Things to remember:

- 900 CarboPro calories on the bike with Nuun tablet = great

- 2 salt tablets on bike (cool day)

- no drink on run until mile 7 (only had coke) 

- no side stitch entire day

- lunch = Jimmy Johns Turkey Tom; dinner = 2 cans of Campbell Chicken and Rice soap, 2 salt tablets 

- breakfast = 2 powerbars, MuscleMilk, 4 salt tablets, bottle of Gatorade with PreRace added; done by 5:15; race start was 7:30
- 5x15 sec breathing exercises with EMST150 device race morning around 4:45AM

2013: Ironman Wisconsin

9:37

19th OA

3rd AG

2013 Ironman Wisconsin 

It was a great outcome this year. The biggest factor for the improvement was getting a coach, Mike Pierson. I'll give credit where credit is due. 

I'll tell you I felt fine the whole race until the second loop of the run. As I turned around, I said to myself " you don't want to do this but you have too." At mile 23 the pace fell way off (9:03 pace versus 7:00). At mile 22 a guy in my age group caught me but I saw him coming miles ago. He was running faster and ended with a 2:58 marathon. Also, I knew that the next guy was two miles back having ran past him and two or three guys in my age group in the first mile. 

A few other notables for my sake to remember:

- day before meals: breakfast (muffin, banana) lunch (IHOP 2 eggs and potatoes) dinner (2 cans of Campbell's Chicken and Rice soup) 12 salt stick tablets during the day, sports drink, no water

- race morning meals: breakfast (3 powerbars), MuscleMilk bottle, 2 salt stick, 8 oz sports drink, done by 5:15 AM

-EMST150 - 5 breathe strengther exercises about 20 seconds apart around 5:00 AM

- tire pressure at 105 psi

- 2000 calories of carbopro on the bike

- gum on the second loop of bike

- 8-9 Salt stick on bike (caffeine type)

- Had some water from each aid station on bike portion

- Red Bull in special needs bag

- Scicon 430 CC bike bag:  Tufo S3 lite spare, 2 CO2 with tire adapter, razor blade, zipp valve extensor

- 5:12 bike split 229NP 219AV 89 cad

- Sports drink only first loop of run; Coke only second loop; took in 8-9 Salt stick

- Red Bull in special needs

- Breath Right Nasal Strip until it fell off late in bike portion

- I had to hang on to the Joule computer for the entire bike section because the cradle was too loose. At the first two bumps on John Nolen Dr it went flying forcing me to stop and go back and get it. 

- Thinking a yellow jacket hit me in the bike shorts, I had my head down and not looking up which caused me to swing over the yellow line. A Marshall soon arrived and gave me a stop and go penalty. 

Important thank you's:

- Scott Bowe

- Thomas Brunold

- Lane Brostrom ( I rode his bike because mine broke the week before the race )

- Family

- Work

2013 Waupaca Triathlon

This was a great race and reminded me of Camp Whitcomb Mason, which no longer exist. They even had a lane line to swim next to. 

I took the swim out easy to see what the others around me would do. One guy took off so I followed him. He held up good for 200 meters before slowing down. I waited until 500 meters before attempting a pass but he wouldn't have it. So I just swam on his hip until the exit. 

At T2 the lead swimmer took off like a bolt; And to me looked like he was burning some matches to do so. 

About 7-8 minutes in the bike I passed him and enjoyed a good solid bike and the lead the rest of the way. 

The run was a nice stiff jog and I was happy to avoid any sort of side stitch. I think I need to work on my finishing speed next year. 6:20 pace for the end of a sprint triathlon is lousy. 

Next is IMWI. Hope to see everybody there. 

2013: Mighty Wolf Sprint

Mighty Wolf Sprint Triathlon
Winnecone, WI

There is fun, low-key triathlon in the Fox Valley area. We had a good time among friends.

1st OA
1:01

2013: Ironman 70.3 Kansas June

4:25

The last time I did a triathlon was Ironman Hawaii in 2011. My effort at Ironman 70.3 Kansas reflected my absence. I  made a number of mistakes and kind of forgot how tough these really are.

Swim -

At the time, I didn't know who Bill Bishop was, but I quickly found out.  Apparently, Mr Bishop was a hot shot swimmer with a big chip on his shoulder at University of Minnesota.  Since then he hasn't lost either the talent or the cockiness. When I lined up in the water I asked around to see if anybody was going to swim under a 30. Out of the blue Mr Bishop informs all of us in the front row that he's going to swim a 23. Whoaa, yipee, skippy, wow! Well, I did my best to poke fun of the guy for such a ludicrous proclamation but in the end I ate crow. He went out to did it although he DNF'ed on the run.

In the end, the swim went well.

Bike -

I got to work on riding with a power meter. I was struggling to balance various conflicts: drafting, passing people, longs downhills, sustaining power.  Result:  Ave 241 NP 233.  My goal was 250 Ave. The fitness was there but my riding style to make that happen wasn't.

Oh yea, 6 gels wasn't enough. I slightly bonked. I'm not a huge eater out on the race course and can handle slight bonks. Kansas became yet another on the list of other races where I kind of skimped on food intake. Things I need to remember:

- keep cadence at 90-94, not 82-86 even though helps the numbers appear more even
- remember to keep the zeros out of the calculation on the Joule for cadence
- for now it might be better to simply execute the bike as planned with NP and Ave power and not worry about penalties. At 250-270 NP/Ave power, nobody will get in the way; at 220-250 things do get messy with other riders catching up and slower guys that you're trying to pass attempting to block or retain their position
- eat 8-9 gels

Run -

Started the run under fueled - felt like I wanted to take a nap.  Tried to have the sports drink and cola turn me around but it didn't.  Felt tired and slugged out a 1:29 in hot temperatures.

Next race is Ironman Racine.

2013: Oshkosh Half Marathon

April 21, 2013

1:21:19

Ha, I have to chuckle in reflection. I view my outcome a lot like Javier Gomez's ITU race yesterday in San Diego.  A few things didn't go my way.

1.  I've been struggling with some really tight gluts from doing some different biking sets this year.  Add in some long car travel, things were tight.  I had some ART done the day before the race, but it wasn't enough. My right gluteus medius grew into a minor ache as the race progressed.  At miles 7-8, the gluts on both side started to cramp and suddenly other minor player muscles like vastus lateralius and IT Band had to compensate to keep going.  The effort felt the same, but the pace was much slower. 

2.  It was cold.  I dressed in shorts, short sleeve shirt, visor and running gloves.  I should have ran in running pants and a long sleeve shirt.  I felt warm for the first 2 miles, but got a little chilled from there on.

3.  Trick ankle flared up.  Yup, that's the old injury that occurred 15 years ago while playing soccer.  In cold temperature and/or rainy day it aches.  Today it was a problem.  To compensate, I ran more on the mid-foot compensate. 

Splits:
1 - 5:53
2 - 5:55
3 - 5:56
4 - 6:03 (into wind)
5 - 5:57 (into wind)
6 - 6:07 (into wind)
7 - 6:06
8 - 6:04
9 - 6:22
10 - 6:17
11 - 6:35
12 - 6:34
13 - 6:23
.1 - 6:04

I'm going to brush it off and have a better outcome next time.  Take home points:  skip the weekly hard bike ride and take a salt tablet at mile 5.

Matt

South Shore Half Marathon

1:23:06

I had a fun time doing this with Scott. He was looking to go 1:19 and take out the first few miles at 6 flat. I hung on for about 2.5 miles before settling in at 6:2X pace. Certainly not a hot rod time but good considering weekly run mileage is about 15-18 miles/week.

2011: Ironman Hawaii

10:58

The race was insane!

Swim: I started in the second row with Adrienne and Cam Knuth. As the cannon went off, the chaos started. It took me just under 30 minutes to get to the turnaround. The whole time I was battered, kicked in the face (causing a small laceration underneath my eye), and felt I like I might drown about 20 times. It was really scary. The swim experience alone made me realize that I don't think I'm coming back to do this race again. Unlike the two practice swims before hand, the salty taste did not overcome my taste sense. (This trip was the first time I swam in the ocean and I battled some sea-sickness and salt-water taste.)

T1: I took my time. I happened to sit down across from Madison, WI Mike Lavery. He commented to me that the swim was brutal. I agreed.

Bike: The week before the back was feeling better than it had for a long time. However, when I shaved my legs the night before the race in the tub, I re-aggravated my left SI joint. Race morning I woke up and it was really stiff and vunerable. I was noticeablely worried. At the race site, I happened to find the ART docs and they worked it over and I got it adjusted. It made it feel significantly better.

I took the first 10 miles easy. Dennis Melowski & Steve Chapin soon passed me. I kept the watts around 200. My pre-race watt target was 180-200 watts. Given my lack of training, I was realistic about it.





I rode about 85% of it upright trying to manage the back discomfort. I had a lot of discomfort in the right glut.

I had to white-knuckle it up to Hawi the winds were that bad.

At 110.5 miles, I got a flat tire by hitting a road reflector on the side of the road. It tore open the sidewall of my front wheel. The hole looked bad and was going to be surprised if PitStop fixed it. It did not. Then I got to work removing the razor blade taped to my frame and cut the tire off. Shortly after that, race support showed up and they put the tire on for me. After I inflated, I rode the last bit in.

Adrienne was about 10-15 minutes ahead of me I suspected.

T2: Again, I took my time. The run around the pier was long. The legs felt great because of the easy bike effort.

Run: I took off at a manageable pace, 7:30s. The first five miles were just fine. I walked every aid station.



I put in a few strong efforts to see if I was going to be okay and I was. Pre-race I had determined that I wanted to run the first 13 miles and run-walk it in.



I saw Adrienne way ahead of me on the first out and back on Alii Drive. But when I came to mile 8, I saw Adrienne walking. She massaging/stretching her right abdomen. We chatted and we both decided to walk-run the rest of the race together.



I had one stop to the porty-potty as we ran up Palani drive to the Queen K. From there we ran and walked until we got out of the Natural Energy lab. At that point, I figured out that if we kept running the last 4-5 miles, we'd crack 11:00. We ran around 8's for the last 3-4-5 miles.









On Alii drive, we grasped each other's hand and walked across the finish.



Post Race: All that Gu, Powerade, and Coke made me sick to my stomach. I went into medical to make sure I was alright. About 15 minutes later they discharged me, but when I went outside and over to the medal and finisher pickup, I puked four times.



After being escorted back to medical, I got an IV.

In summary, Ironman Hawaii is much harder than Ironman Wisconsin. The weather conditions plus the level of competition make it hard to do well. I am happy to have finished the race since my year has been tough from an exhausting work schedule and a bad back. Others seem to love the race, such as Dennis Melowski, but I think Ironman Wisconsin continues to be my favorite. If I do another Ironman, I'll stick to my hometown race.

Mahalo!

IM 70.3 Racine

4:31
S-27 B-2:21 R-1:37
4th AG
30th OA

Decent race. Training since American Triple T was nearly non-existent for a month and then I started to pick it up to about 8+ hours a week. I was happy to see I could still be fast without much training.

The heat was a big issue on the run. I went into the race with a "just finish" attitude. When I got off the bike, I had a slight side stitch and it was hot. I let the legs carry me to mile one and whatever the pace was, I predetermined to hold it to the end. Once I crested the hill and strolled up to the first aid station and mile marker, my watch said 7:30 so I stuck with it until the end.

Next race is likely Hawaii.

American Triple T

pla·teau/plaˈtō/
Verb: Reach a state of little or no change after a time of activity or progress

++++++++++++++++++++++++++++++++++++++

Have I improved?

American Triple T has taught me the answer is no. Four years of doing the same race and I have seen little to no changes in my time. Time to move on. In the past I thought it was a fitness booster. Wrong. Do elite marathoners participate in 50 -100 mile running races, i.e. ultramarathons to get ready for the big 26.2 race? No. I missed the boat on this one: Specificity in Training matters.

The realization really hit me at the start this race weekend. If you can't beat the guys in the first race, you're not going to beat then in next, or the next, or the next. Part of my ongoing problem is finding the correct training stress to overcome my handicaps. The first issue is the side-stitch. Insane S-B-R efforts are the only time I get them, something that happens at my Sprint and Olympic distance triathlons. So, at a race like Triple T, that is a major problem. The second issue is continual improvement. Rarely, some of the faster athletes come back to this race and one or two of them go from finishing behind me in years past to beating me. This was the case this year. It was humbling. Finding the formula to being faster has been tough. Between friends' experiences and my own, it seems like nobody has it completely figured out. The results show it. Great duathlete, but DNFs at IM; Great HIM'er, DNFs at IM; Great TTT'er, mediocre at everything else; Sometimes good, rarely great, otherwise miserable. In many ways, I'm all of those things and so are we all.

I was talking it over with my dad. Both he and I are fans of the movie Chariots of Fire and applicable to the stage I'm entering. Athletic pursuits are a young-man's fancy and once you hit your ceiling its time to move on and/or give back to the sport you love(d). Being a competitive triathlete is a selfish endeavor (the twice a day workouts, the five hour bike rides to name a few); to stick with the sport too long is bad for my overall personal development.

New Orleans 70.3

Swim: Cancelled due to high winds
Bike: 2:23
Run: 1:26 (6:35 pace)
OA: 68
AG: 11

The swim was cancelled. That did not help my prospects of doing well overall. As an age-grouper, cheating/drafting and/or unintentional drafting is a problem. Given that the format changed to a bike-run as a time-trial start with M30-34 taking off at two-a-time, two seconds apart and behind various other age groups, there was a peloton for the first 45 minutes of the race. I'd say that a lot of the time the road was congested three-wide with bikers. Us faster riders spent plenty of time on the far left dodging road cones passing people. It was my first time at a premier race, such as an Ironman event, that I encountered a cancelled swim and bike congestion. Overall, I thought the racers and race event organizers did the best they could given the situation. By day's end, the event was merely marked by my participation.

The IM 70.3 Championship slot rolled down to me, but passed on it because I anticipate having a work conflict. I already have KONA on the schedule.

Other notables:
- Race venue was inexpensive (hotel, car rental, parking, food)
- Used a powermeter (ave 229 watts)
- I was under-nourished (4 gels on bike, 3 salts bike, coke on run)
- Have the two scoops of First Endurance Pre-Race, but add it to only 8-12 oz of sports drink.
- Great to see Wisconsinites there: Jackie Arendt, Chris Wichert, Paul Eicher, Mark Hering, and Mike Pierson

We had the opportunity to tour the French Quarter. I was as interesting and energetic as it was when we were there in 2003. I took this picture of a door:

2010: Ironman Wisconsin

Sensible. After taking a few steps back after last year's Ironman Louisville experience, I took some extraordinary measures to change my life. First, I got a new job. For that, I couldn't be happier. It changed my head space to contentment and fulfilment. A number of fellow triathletes were instrumental in making that happen and for that, I am grateful. The next big change was finding my own groove when it came to training and racing. When starting out as a novice, the books, the interviews, the Q&A with others attempted to supplement my inexperience. However, as the game goes on, nothing beats experience. This time around, I felt confident.

Sensible. Training this year focused solely around Ironman Wisconsin. I dabbled with equipment, raced with and without aero-equipment early in the season, played around with nutrition, tweaked my bike fit a lot, switched from a compact crank to standard, went for some soul-crushing bike rides with those that are clearly better than me, and attempted some PR splits. The highlights of those adventures would be:

1. American TTT - I went into the event with minimal bike training, and raced with bad tires and no aero equipment. Wow, I was working harder than most people around me.

2. Door County HIM - How fast can I run? I ran a 1:21 half-marathon split. Applicable lesson was by biking "very" under controlled, I can run with the very best of them.

3. Pigman HIM - How fast can I bike? I biked a 2:19, while making a few pacing errors in the process. Biking too hard, especially in the heat, leads to a tough run. So tough that it's really not fun.

These three things shaped the way for Ironman Wisconsin. A pacing mistake, from my perspective, is the worst type of mistake a racer can make. My overall "A" goal range was 9:15-9:45. On the one end was a time that would risk an atomic bomb type of explosion, and on the other hand, a sensible outlook. The day proved, by a matter of circumstances, a sensible one.

Sensible. Adrienne and I started the swim together on the left side right near the turn buoy. When the cannon went off, we had clean water with a great group of swimmers around us. Everybody was courteous. The pace was strong for less than 50 yards before we all settled into a 54-56 minute IM pace. It was my easiest IM swim yet.

I exited at 56 low without breaking a sweat. (Two years prior, I exited the water in 53 low and was hurting. It made for a really long day despite the good overall time.) Transition went smoothly and before long, I was out biking.

Biking the stick, as we affectionately refer to the segment between the Monona Terrace and Verona before starting two loops, was easy. So easy, that I knew I was tapered right and that I swam well within my means. I was biking with two other guys who seem interested in having a good bike split. I was happy to join them.

+++++++++++++++++++++++++
Interject: The day before the race. I had breakfast with a fellow friend doing the race who was also the host for Pro Eric Bean. He and I had a good discussion about powermeters and heart rate monitors. His argument was for using them in training, but not for racing. It convinced me, so I raced without any technology. It was a good move.
+++++++++++++++++++++++++

Myself and two others cruised the stick managing to catch a number of riders. It wasn't long before I caught my training partner Scott Bowe. At that particular moment, I wasn't sure if he was holding back or off to a rough start (At the end of the day, he killed all us by biking with uncanny even power, and backing it up with a 3:09 run). Then came the hiccup.

Sensible. Penalties are bad. I got one. The details are unimportant. I served my four minute time penalty in Cross Plains. Shortly after receiving my penalty, the strongest age-group racers caught me (Joe Kurian, Mike Lavery) on the way to Mount Horeb. Thomas Brunold did not catch me until after Cross Plains, by then I did my time. Going into the race, I knew that if I wanted to mix it up with the fastest guys, I would need to ride near them on the bike. Given that I swim 4-8 minutes faster than them, I could afford to hold even on the bike, and by biking a 5:15'ish, be only a few minutes down when starting the run. Given I had a penalty, that plan was down the tubes. From there on, I simply dialled down my effort to the point where I was saying to myself "this is easy and I don't mind it being easy." My Door County HIM experience was still fresh in my mind.



Sensible. I came into transition 2, well behind the leaders, and surprisingly, behind a number of local guys that put out some really incredible bike splits. By the time I got my CEP compression socks on, I was a ways back.

Sensible. When a pro tells you that he runs the first three miles really easy. He means it. I took Bean's pre-race advice to heart and ran the first three miles easy. Actually the first 13 miles weren't much trouble. I held 7:15-7:20s without any grimacing. When I came up on a spector who was spotting for me, he said I wasn't gaining any time on Scott Bowe, I replied "Well, I'm running 7:20s!" and thinking that either Scott is going to Rock star the race or blowup soon. For the second loop, I started having more coke, than water or Powerbar drink. The stomach felt fine the entire time, I had a salt tablet nearly every mile. No hints of side-stitches. I did feel some sloshing coming on, but took a gel and that prevented it.





Eventually, I caught and passed everybody I thought I would minus Scott. I put together a 3:15 marathon and finished with my wits. This was the most fun I had while "doing" an Ironman. The other two times were filled with some really low points mentally and physically.


Last year, I wrote:

"My future in Ironman racing is uncertain. I feel that there is much work to be done both physically and mentally to hit the ceiling. But like most hobbies, it's just for fun and if something else comes along that fosters the same feelings as racing I might just hang up the swim cap and goggles, sell the bikes, and use the running shoes to mow the lawn."

I took some flak for that statement. This time around, I'll say I thoroughly enjoyed the training and the race. The people surrounding the event make the journey worth while, especially my wife Adrienne. That darn girl is nearly as fast as me and she also got a Kona slot. So, next year we'll both be at Kona, Hawaii. My training partner Scott nearly won my age group as well. He'll be there as well.





Swim - 56
Bike - 5:29 (including 4 minute penalty)
Run - 3:15
Total 9:50
36th Overall
6th Age Group 30-34
Awarded Kona Slot

Things to Remember:
- 2 Cliff Bars, 1 Powerbar Harvest for breakfast, then bottle of EFS Pre-Race
- Bilaterally breathe when swimming. If I can't, it means I'm pushing too hard.
- In bike special needs bag, think about having a Red Bull in a water bottle and drinking it a mile 80.
- No caffeine for two weeks prior to an IM to increase sensitivity.
- First Endurance Liquid shot (15 of them) in water bottle topped off with water was fine. I had 19 in there but could only mustered down approx 15 of them.
- First Endurance EFS was fine for the first bottle on the bike frame, but after that grab water at the aid stations to wash down the Liquid shot.
- Mixing it up between water, Powerbar drink, coke at all the run aid stations was effective.
- Pee'd once on the bike, once on the run.
- Salt Stick tablets (26) in the MM's container tucked into jersey worked fine for the run.
- Konawi Tri-suit, CEP compression socks, Visor, no heart rate monitor, Nike Lunar Glide shoes (best shoes ever for me), LG aero helmet, Planet X Stealth Size Medium, Planet X Tubular 82-101 combo, rear cassette 11-27.

Special Thanks to:
- Gear Grinder
- Planet X Bikes USA
- Emery's Bike Shops
- Scott Bowe, Joe Kurian, Jeff May, Mike Pierson
- Lane Brostrom, Eric Bean
- Travis Evenson and Paula Skoy-Evenson
- TriWisconsin

+++++++++++++++++++++++++++++
1-7:24 2-7:01 3-7:22 4-7:21
5-7:11 6-7:18 7-7:16 8-7:18
9-7:21 10-7:23 11-7:36 12-7:35
13-7:35 14-7:35 15-7:35 16-7:43
17-7:42 18-7:42 19-7:36 20-7:39
21-7:47 22-7:52 23-7:53 24-7:54
25-7:40 26-7:23