Miami International Triathlon – March 15, 2009 (Olympic Distance)
Race Totals:  
1:49:05
Swim:  17:26
Bike: 54:07 (27.5 mph)  
Run: 35:21 (5:42per mile)    
4^th place professional male  

Complete race results posted here.  

This past weekend I raced the Miami Int. Triathlon held on Key Biscayne in Miami, FL. I made a lot of changes during the winter in regards to my overall approach towards triathlon. I decided last spring to postpone college and completely focus on triathlon. It was a very hard decision but I love the sport and believe this was the right path for me. With my attention on triathlon, I needed to make some major changes in my coaching and nutrition. After a long couple weeks considering a wide variety of coaches, I decided to work with Lance Watson. Lance was a great fit and really has a great wealth of knowledge.  I also needed a complete makeover with my nutrition, so I started working closely with Robert Kuntz of First Endurance and Brian Shea of Personal Best Nutrition. I felt completely confident in their expertise and we were able to develop a sound race nutrition program. This was huge for me as I have struggled with cramps and other nutrition related problems in races. Having a nutrition plan that works is a big step forward.

Lance and I decided that Miami would be a good first race to gain valuable race experience and see where my fitness was at. I had competed the year before and Wilber and his staff did a wonderful job. My goals going into Miami were to have a consistent race and to really stay mentally focused and stable the entire race. Don’t get overly excited but don’t dwell on the things that don’t go right.

I was in good head space race morning and did my usual transition/ warm-up. I was also racing with my new race day nutrition plan. Here is the down low (race start @ 7:00):

Pre-Race:

4:30AM: (2.5 hrs. from race start)

• 1 Bagel w/ PB and 1 serving of Ultragen  (~ 650 calories)

*Last year, my pre race breakfast and calories leading up to the race consisted of all solids. I believe my body had a hard time breaking down all the solids which lead to cramps. As per Brian’s recommendation, switching to primarily liquid calories allowed for easy digestion & ZERO stomach issues.

4:30AM to 6:45AM:

• Sipped on 20 oz. of EFS Lemon Lime until 6 and then switched over to 20 oz. of EFS w/ PreRace (~200 calories with caffeine)

6:45AM:

• 1+ serving of Liquid Shot (100 calories)

Swim (1.5km):
At the swim start, I positioned myself on the far right side next to Brian Fleischmann and Joe Umpenhour. I knew these two guys were strong ITU swimmers so I thought it would be a good position. I had an average swim start but held my own over the first couple 100 meters. At the first turn buoy, I was caught in the washing machine and lost contact with the front. Potts, Reed, Fleischmann, and Umphenour managed to open up a gap which grew to about 50 seconds by the end of the swim. I was disappointed that I missed the break but I stayed positive and kept a steady pace. Coming into the swim finish, I exited 2nd in the chase pack right behind UK 70.3 star Fraser Cartmell and toe to toe with Chris Lieto.

Swim Totals (Time/Place): 17:26 (7th o’all)
T1: 1:15

Bike (24.8 Miles):

Transition was smooth and headed on the bike in 7th position. I attacked right from the start as there is a “climb” over a bridge within the first mile. I managed to move into 5th by the top of the bridge and then set my sights on the leaders. I love racing 40k as it really is a true test of a rider’s strength. I was riding really well through the first lap and was able to pass Potts right before 20k. I had a small gap on Lieto and Reed was about 20 seconds up the road. Going over the bridge again, I brought back as much time on Reed as I could and took the lead with about 15k to go. I kept the pressure on knowing that Matt would not give up his lead easily. At the final turnaround, I was able to see I opened up a 30 second gap on Matt but Lieto had closed in and took the lead away from me with less than a few miles to go. I was really starting to falter from the hard pace at the beginning. I tried to stay in contact with Chris and entered T2 about 10 seconds behind.

• Bike Nutrition:  24 oz. bottle w/ ~200 calories of EFS w/ (1) scoop of PreRace & (1) Salt Stick capsule for extra electrolytes (nice tasting combo). I decided on a regular bottle and cage because I was afraid the aerobottle may have bounced out.
• Drank about 20 oz. in total on the bike)

Bike Totals:  54:07/27.5mph avg
T2: :59

Run (6.2 miles):
Going onto the run, I made a big mistake by not bridging up to Chris. I let him dangle in front of me the entire run. Needed to be more aggressive but it was a good lesson to learn. I focused on my turnover and ran strong. The run has always been my Achilles heel but the work Lance has me doing is starting to pay off. I was running well but could not hold off Reed or Potts. Coming into the final straight before the turn into the finish, I could see all three guys ahead of me and I was overcome with excitement. It was the first time I felt like I was in the mix.

• Run Nutrition: 1 serving of Liquid Shot at mile 1 & after that, I did not take anything else except water. I was hurting too much!

Run Totals:  35:21/5:42 per mile pace

Race Total: 1:49:05

I crossed the line 4th overall with a time of 1:49:05 w/ PR’s on the bike (54:07) and run (35:21).



With patience and hard work, things will continue to come together. I’m very pleased with the overall result and learned a lot from the race. There is nothing better than racing the best in the sport and seeing where you stack up.


Post Race:  Chris Lieto & Andrew Yoder

I would like to thank my sponsors for their continued support: 1st Endurance, Kiwami, Lance Watson of Lifesport, Elite Bicycles, FIT Multisports, HED, Shimano, Spinners Cycling and Personal Best Nutrition .

A special thanks to Wilber and Linda for their hard work in putting together an amazing race. Wilber’s passion to put on a great race is awesome and he has created a season opener that will become a classic! Also, a big thank you to my homestay Larry Soroka who took great care of me.

Congratulations to everyone who raced this past weekend! Thanks for reading.

Next Race: St. Anthony’s

-Andrew