I usually do not post this stuff as self gloating is done too much I think, but this was pretty cool. Someone's race report for the Pacific Crest Triathlons had some awesome stuff to say. Thanks Pacific Crest, for an awesome race experience. We are making plans to go back next year!

Race Report: 2010 Pacific Crest Olympic Triathlon
(6-29-10) Submitted by Dave Campbell - After completing the Pacific Crest Long Course Triathlon eight times in the last 12 years, I was ready for a change so this year I raced the Olympic-distance for the first time. What a fun event! I may never go back to the hot, drawn-out suffering of the long course! To experience the beautiful views of the Cascades, the tall pine trees, the clean, dry, warm, mountain air and finishing your race by lunch time with enough energy left over to go swimming with the kids in the afternoon was wonderful! Nearly 600 athletes made their way up to Wickiup Reservoir for one of the final events of the magnificent Pacific Crest Endurance Sports Weekend.

The lake temperature was 63 degrees, but was paired with warm sunshine pouring down from above. The 1500-meter clockwise swim exited onto the boat ramp at the reservoir where athletes then saddled up for a 28-mile rolling bike ride with a moderate three-mile long climb at the midpoint. The steeper slopes of the climb were punctuated by several false flats, breaking it up, and allowing recovery before a long, fast drag down into Sunriver. The 10-kilometer run looped counter clockwise around the resort village on the bike paths.

The fastest swimmer was 30-year-old Lauren Thies of Portland, over a minute and a half faster than her nearest female competitor (Beth Steen of Phoenix, AZ) and over 20 seconds quicker than the fastest male. The honor of “first out of the water”, however, (due to the wave starts) was 30-year-old Chris Boudreaux of Portland, OR in 20:37. Boudreaux, owner of Athletes Lounge in Portland, was one of about twenty athletes starting in the elite wave, while age group wave racer Brady Childs (age 28) posted the fasted men’s swim split in 20:18.

Curiously, as I racked my bike Sunday morning, I had the thought that given the compulsive, driven nature of triathletes, it was only a matter of time until someone raced the long course triathlon on Saturday and then the Olympic on Sunday. And sure enough, it happened this year! Saturday’s third place finisher Adam Zucco, 35, from Elburn, IL, exited the water just behind Boudreaux in 20:43. Amazing. The day after PCT Saturday, I have usually feel like I had been hit by a truck, and have been known to get up and have breakfast and then go back to bed. And yet here was Zucco, after four and a half hours of high elevation, hot, intense racing, not only toeing the line AGAIN but up with the leaders. WOW.

Zucco, laid down the law on the bike with a blistering pace of 25.12 miles per hour for a fastest bike split of 1:06:52. Boudreaux, however, was giving him quite a fight. After leaving T1 with a 15 second lead courtesy of his swim and a faster transition, Boudreaux was only 17 seconds slower on the bike. These two competitors were nearly a minute and a half faster than the next cyclist, 28-year-old Josh Johnston of Portland with two-time defending champion David Gettle of Weiser, ID another minute and half back. Again, Boudreaux’s slightly quicker transition put him BACK into the lead exiting T2… by ONE SCANT SECOND. On the run, the fresh legs of the Oregonian were up against the man from the Midwest who raced 70.3 miles the day before.

Meanwhile, in the women’s race, the experienced legs ruled the day. 50-year-old Lisa Magness of Bend was tenth fastest on the day with a 1:12:42 bike, and over a minute clear of 46-year-old Ann Davidson of Portland; a past winner here (15th best overall). 30-year-old Sarah Barkley of Richland, WA was third best in 1:14:01 (17th overall) to rise up the standings after a 31:11 swim. Exiting T2, Magness was in the lead with Davidson only a minute behind and both women well clear of strong swimmer Angie Smith, 37, from Salem, third overall leaving T2.

Defying the rising heat, fatigue, and logic, the amazing Zucco tore through the run in 37:17, fourth best on the day to break the tape in 2:06:56 for a near two minute victory, the 35-39 age group title and a stunning feat of endurance excellence over the weekend. Boudreaux ran a solid 39:05 (seventh best) to claim second and the 30-34 win. The fastest runner of the day was 20-year-old Grant Eldridge of Happy Valley, OR with an amazing 36:19 on the winding, twisting, and quite warm running course, which was covered with friendly and encouraging spectators and vacationers. This run put Eldridge in 10th overall and gave him the 20-24 title. Bend’s John Craft, 37, came up to third overall in 2:15:58 with his impressive 38:57 run. Nearly a minute back in fourth was Robert Pritchett of Ellensburg, WA, 3rd best runner on the day with a smoking 37:07. 28-year-old Gettle was fifth overall in 2:16:52 and winner of the 25-29 age division, a little over a minute clear of strong cyclist Johnston with Nicholas Brown of Corvallis, OR less than 30 seconds back for 7th overall and third in a competitive age group. I was eighth overall in 2:18:44, just 31 seconds clear of a very hard-charging Andy Libert (Blue Lake Masters winner) of Eugene, and thrilled to take the Masters and 40-44 title. This being Central Oregon, the race would not be complete without 80 years young Lew Hollander of Bend, a past World Masters Champion, beating over 100 athletes much younger than he in 3:34:34!

Team Cooper of Bend, OR topped all relay teams in 2:39:25. 36-year-old Laura Cooper swam a 33:06, then hustled down to Sunriver to log a 45:06 run. 37-year-old Christopher Cooper, meanwhile biked the 28 miles in 1:19:54.

Perhaps the greatest thing about the Pacific Crest events is that you are in Sunriver, OR for the all of the weekend’s racing. Great swimming, weather, and outdoor recreational opportunities abound as you recover and enjoy family and friends and trade war stories over barbeques. And there is always the next race! For me, it will be the Haag Lake Olympic Distance Race July 10th, a Northwest classic, and the TRI NorthWest Regional Championship. It is hard and hilly and I hope to see you there!

Complete results for this year's races can be found at www.racecenter.com - click on RESULTS. Video highlights can be found here: www.ktvz.com.

Olympic Triathlon
Overall Men
1. Adam Zucco, 35, 2:06:56, Elburn, IL
2. Chris Boudreaux, 30, 2:08:43, Portland, OR
3. John Craft, 37, 2:15:58, Bend, OR

Overall Women
1. Ann Davidson, 46, 2:24:39, Portland, OR
2. Beth Steen, 29, 2:29:15, Phoenix, AZ
3. Lisa Magness, 50, 2:30:18, Bend, OR

Olympic Duathlon
Overall Men
1. Chris Harig, 37, 1:46:53, Issaquah, WA
2. Dave Florence, 43, 1:49:07, Canby, OR
3. Sean Campbell, 43, 1:49:39, Klamath Falls, OR

Overall Women
1. Angela Allen, 42, 2:10:28, Sherwood, OR
2. Heather Leach, 52, 2:12:39, Seattle, WA
3. Kathryn Davis, 44, 2:16:04, Stanfield, OR

I can’t believe the summer is almost halfway finished. I am sitting in Bend, OR. Today before my double race weekend (Half Ironman Saturday, Olympic Sunday). After these races which were meant to be more fun then competitive, I have Racine then…Kona. Wow.

This year I think I have already learned more then I have in the past couple seasons. I had mediocre races at best in California as well as Kansas. Memphis went all to hell mainly due to the heat, but also fatigue I think. For the first time since I can remember we really decided to rest aggressively mid season. I took a week where I basically took completely off. It was a leap of faith, but something drastic was in order. My workouts had been flat, I was dreading them and my numbers were dropping off significantly.

I think in retrospect it was the absolute right thing to do though. I usually fear this amount of rest for the same reasons any athlete does; will I get out of shape, will I gain a lot of weight, the usual. Well I decided to get really aggressive with my diet as well and for the first time in a long time I have been eating with a purpose in mind. During my rest week I lost almost 4 pounds. At first the energy was gone from the body, but it was Ok as I wasn’t really working out that much. Last week we did mainly aerobic work but made sure to have a couple light days interjected as well still. I really think I am back on the upswing now.

Besides rest and diet, I decided to get my structure figured out too. I spent some cash and invested in going to a rolfer. I was a bit nervous as deep tissue massage is not an experience I enjoy and I have always heard this is worse. When I went to the guy, I explained this to him and he assured me we would work within my tolerance. It was the first time that I went right out of an appointment feeling much different in a better way. I have become a total believer. If you have a chance to try this out, I would highly recommend it. Like anything however, make sure your practitioner is a good one so do some research.

Good luck to Russell who will be racing CDA. Russell, you have worked really hard and deserve a great result.

Power Bar SCORE!

Deb Hodgett is doing a good job getting me to try some of the new power bar stuff. I have to say, they are pretty tasty! Thank you Debbie.

New stuff

Did the Fox Trot 5K today in Elgin. It was good fun, and a good race. I was able to pull off a win, but got some luck as there was a 10 mile race as well and I think the big guns were doing the longer race today for the most part.

I have done that race for over a decade off an on, now my kids were getting into it by doing the 2 mile fun run/walk. I thought back to all the times I went to local 5/10K races with my father when I was little. I remember never doing well, but always having to wait around for awards so my younger sister could collect her trophy, let me stress this again –every time.


I also saw a lot of old friends before and after the race and it made me really reflect on all the racing I have done over the years. Lindsay and I have been making an effort to try to do some different things, even if it is changing from the 10 mile race you always do, to the 5k. Seems like we often (myself included) get stuck in a rut, and we need to be forced out of it to make a change at times.

Last weekend we did Memphis which like above is something we always have done. This time we were going to do something different but so many friends were doing the race this year, we decided to have one last crack at it. It turned out to be good as the race is retiring the venue I have been going to off an on since the very beginning of my racing experience. One year my dad and I were standing on the shores waiting for our turn. I wasn’t sure if my bike even FIT ME as I hadn’t ever used it! Times have changed. So while it was a brutal day, and one I had to do a lot of walking, it was nice to say goodbye and be forced out of that rut.

Next weekend Lindsay and I are going to Kansas 70.3, a new race for us. I spent the last 6 days trying to get rested up as we thought I was a bit over done going into Memphis. Kansas I have a feeling will offer some new challenges and I am looking forward to doing my best.

If you are there, I’ll see you out there, and good luck!

I have used a 13 week program called "Goal Mile" with some of my athletes with a lot of success for a couple years now. It is a 13 week program which involves a track workout each week a long with a second run (in most weeks) to help you achieve faster run speeds then you ever thought possible. It is a fresh new approach to track workouts and it has also been my experience it helps to elevate ALL your running speeds. Even if you are a long course athlete this plan will still help you. Most of my athletes use this plan regardless. What happens when you start going long all the time is speed starts to diminish. This will help boost your speed and economy.

Here is a link to the plan. It is 30 bucks. It is supplemental. So you can use it within all the other things you do. It is only 1 -2 workouts a week for 13 weeks. So if you are coached, you might be able to use this as well, or self coached, you can still do your normal schedule, just add this in.

www.trainingpeaks.com/adamzucco

Cool news!!

By JAY SCHWAB jschwab@kcchronicle.com
Elburn resident takes triathlon coaching award
Avoiding burn-out for young athletes is tricky enough in traditional sports such as soccer, basketball or baseball.

Now consider the risk in a sport as mentally and physically demanding as triathlon.
Adam Zucco, of Elburn, has a strategy for tapping the potential of young triathletes without sapping the joy from the sport. That approach went a long way toward Zucco being named USA Triathlon Developmental Coach of the Year on Tuesday.

“It’s a huge honor because there are so many great coaches out there and so many people out there trying to do great things,” Zucco said. “I just got lucky enough to get the tap on the shoulder this year.”

Zucco, 34, is head coach of the Tri-Cities based Multisport Madness Triathlon program, an outfit that in the past decade has produced numerous top finishers in national and international competitions. He also is a partner with TrainingBible Coaching, an organization that mentors “results-driven endurance athletes.”

Patience and vision have factored heavily into his coaching success, Zucco said.

“I think a lot of coaches feel under the pump to get instantaneous responses,” Zucco said. “With a lot of these kids, I’ve taken three- and four-year plans. The biggest thing you can do for an athlete to make them better is to improve their economy, and to improve their economy, they have to be able to move efficiently.”

Zucco’s willingness to think long-term might be a product of his own story. He wasn’t much of an athlete as a youngster, recalling the need to shed almost 40 pounds in three weeks leading up to Marines boot camp. He has dropped 70 pounds from his heaviest point, and contends “there is a place for everyone” in the triathlon, which combines bicycling, swimming and running.

Zucco has plenty of help from other coaches at Multisport Madness, but his sophisticated training methods have been instrumental, especially in guiding the program’s teenage athletes.

“Adam is really the one who has brought the expertise to the program as far as coaching,” said Michael Kanute, whose son, Ben, is one of the program’s top triathletes. “There have been some years he’s been more hands-on and some years he’s been less hands-on but all along he’s been the one who has written the plan and balanced the training.”

Zucco has the versatility to train a wide spectrum of ages and abilities. For TrainingBible, he mentors athletes from as far away as Hong Kong and Moscow through online software, but he is just as comfortable overseeing beginners.

“With younger kids, literally some of the speedwork I have them do is play a fun game of soccer or combat frisbee because they’re going to work harder than if I had them doing intervals on the track if they’re chasing their friends around,” Zucco said.

Proud as Zucco is of Multisport Madness’ elite competitors – Geneva’s Kevin McDowell placed fourth at the ITU Junior World Championship in Australia last fall, and Lukas Verzbicas won a competition in North Carolina in September – he also delights in the sport’s overall surge in local popularity.

Zucco said the Tri-Cities is “almost becoming the Boulder of the midwest,” noting large packs of triathletes and their family members who regularly go on evening bicycle rides together.

“It’s really cool,” Zucco said. “It’s becoming a whole new lifestyle for a lot of people in our area.”
Copyright © 2010 The Chronicle. All rights reserved.

Just keep going

It was good to get away and get some training in some warm weather. I am posting pictures of a couple of the camps we did. One was with Multisport Madness in Palm Springs, the other was a personal camp in San Diego. What was even cooler was Lindsay and I were able to go to Tucson just by ourselves. It was a good boost of fitness but the reality of coming back to winter storms is HARD REALITY that I still live in the Midwest.

I had an athlete ask me the other day how to improve over the winter and would a camp help. Of course, camps are great for boosting fitness and especially if done properly can really set you up for a great increase even when you return if you back it up properly with the right type of training. What my answer to him was also was consistency. Seems that every athlete I coach is looking for the “magic bullet”. There is no one single thing if you just do that it will make you a better athlete. Of course there are specific things you can do to improve, i.e. economy, strength, form, new stimuli, etc. In fact I just received a bike fit at the Bike Shop in Glen Ellyn with Rich Ducar and John Cobb. I will try to post about that in a separate blog, but we made some pretty extreme changes he swears will pay off. However, the that being said, any athlete will have the most significant changes with consistent approach to training. It isn’t the most sexy answer but you just have to go to work and stay at work over and over. At least this is what I have found.

As coaches we know this and can really help our athletes stay on track. We often get the athletes that want to do the New Year’s Epic swim, or the major ride in the summer, or 100 days of swimming, etc. Again, those can be fun and help, but if those are the only thing you are changing, you are going to be right back to where you were last season, just maybe injured from the massive change in stress for the short term.

The good news is the flip side of the coin. Just because you can’t make it to a single camp of an epic day, doesn’t mean you are necessarily at a disadvantage. I have some Ironman athletes right now with busy work and family schedules. We haven’t been able to do many rides if any over 5 hours. Most of them are 4 or less. Our approach has been to consistently introduce the right amount of stress on a consistent basis to keep fitness moving forward. We feel we have been quite successful to this point.