In Change There Is Power

Photo by Paul Phillips

"It takes a lot of courage to release the familiar and seemingly secure. But

there is no real security in what is no longer meaningful.

There is more security in the adventurous and exciting, for in movement

there is life, and in change there is power"

-Alan Cohen

 

After getting 35th in Hamburg, Germany my coach Melissa Mantak sent me the above quote. For me it was a perfect description not only of racing in Germany at the WTS level but also of my entire European adventure. When I was given the opportunity to train and race in Europe for five weeks there was no way I was going to turn down the invitation. That being said there were also parts of the trip that I found intimidating and definitely placed me out of my comfort zone. Having never traveled off the continent the European way of life was something I would need some getting used to. All of a sudden I was wishing I had kept up with my español, knew more about the Euro currency and had somehow prepared myself for late schedules of Spain (dinners at 7:30, oh boy). 

 

However, as Cohen suggests I have found that every time I have wandered out of the seemingly secure I have been presented with a multitude of opportunities to better myself as an athlete and human-being. In Hamburg I competed in one of the most competitive draft-legal races of the season. I swam in a ravenous pack of girls where I came closer to drowning than I've ever experienced (that is only a small dramatization). Then biked a hard technical course, though missed the front pack and finally completed the race with the 11th fastest run of the day. What did I learn? That complacency is not an option, besides knowing that I want to work to be stronger and faster in each portion of the race. I learned that there are things I need to change in order to reach my goals of being competitive with the top girls. It is when I make these changes that I will be able to race on the level that I know I am capable of. It means taking the time to work on skills on the bike so that when a race is technical (like Hamburg) I will be able to hang with the girls and put myself into good position throughout the corners to prevent myself from yo-yoing off the back. As Jono (one of the coaches here) puts it, it is building my racing vocabulary so that no matter the course, no matter the weather, no matter the competition I am able to respond to the elements in order to succeed.

 

In traveling to Europe and racing on the European circuit which offers a higher level of competitive races I am building this vocabulary. My race in Hamburg was one that I finished feeling pretty neutral. I wasn't necessarily disappointed with my result but I wasn't happy with it either. I wanted to be better and I knew there were plenty of places to improve. Had I not accepted the invitation to come to Europe I would not have had the opportunity to win a world cup only to be followed with a performance in Hamburg that left me feeling unfulfilled. By traveling to Europe my eyes have been opened to where I am at, and where I need to be thereby driving a hunger to continue to improve and succeed. It is in making these changes that I will be able to consistently have the results that I desire leaving me with the power that Cohen describes. A perfect equation for success.

Puzzle Success

With each race this season I have known that I had the pieces to have a stand out race, but haven’t had a race where they had all come together. After getting 11^th in Edmonton I went into the Palamos World Cup with the goal to correct some of my past errors and do everything I possibly could to set myself up for success. In Edmonton I had missed the front bike pack due to an ok swim and then a transition that lacked the sense of urgency that was necessary. (Although I didn’t blog about this race on my personal blog you can read the blog I wrote here: USAT Blog). In this race I was set on making sure to try my hardest in the swim, bike and run and have aggressive transitions so I would have no regrets regardless of the outcome.

At the start of the swim I found myself in a good position. I was out of the chaos of a large swim pack and right at the tail end of the front swim pack of four. At the end of the two loop swim I came into shore right off the back of the front pack. The distance from the swim to the transition was about 200 meters, and I ran hard to make sure that I didn’t miss the front pack again. If I were to choose a critical moment of my race, I would say this was it. I grabbed my bike and made the pack!

Our group consisted of five athletes including myself and Erin Jones, a fellow American. After doing the bike course preview on Friday I knew this would be my type of course. Like Edmonton there was a relatively long hill and a long downhill that we would be doing seven times throughout the race. We were led by two very strong riders from Great Britain and our group worked relatively well together! Enough to increase a 45 second spread to a 1:15 by the time we got off the bike.

As soon as we got off the bike and started running I realized I was running away from my group. At this point I felt really relaxed and remember thinking is this really happening? Am I actually leading a World Cup race? I knew better than to settle in; knowing even with a 1:15 cushion there were very talented and speedy runners in the pack behind me. I made sure to work the hills during the run and never get too comfortable. Coming down the final stretch to win I couldn’t believe it, and even now it is difficult for me to comprehend that I actually won a World Cup!

It was so exciting to be on the podium and be the reason that our national anthem played in Palamos, Spain on Sunday. It was an incredible feeling to know that I accomplished something that I never fathomed would be possible so early in my career as a triathlete. Originally the plan had been to compete in my first world cup in October/November of this year. However, as you learn in everything in life, goals are ever changing and evolving. Next up is a WTS race in Hamburg, Germany this Saturday. A WTS race is a step up from a World Cup and although it is more competitive my goals will be the same; to race as hard as I can in an effort to further exceed goals that I never thought possible for myself.

A Family Affair

Five years ago on Father’s Day I competed in my first triathlon. At the time I didn’t have a tri suit, a bike, bike shoes or a swim or bike training base. I did the triathlon because it was something my dad suggested we do together on Father’s Day. It was the South Carroll Tri to Win Sprint triathlon benefitting the Joanna M. Nicolay Melanoma Foundation and there were awards for the fastest father-daughter duo.

The swim portion of the race took place in a 400 meter pool, followed by a 14 mile bike and concluding with a 5k run. I pinned my number to my shirt before the race basically doing a full wardrobe change in T1 by putting on my shirt, shorts, socks and running shoes before getting on the bike. The time spent in T1 was well worth the benefits coming into T2, where all I had to do was get off my bike and start running. My dad and I ended up winning the father-daughter competition in both of our first triathlons.

My dad has been trying to get me to do Columbia Triathlon for a couple years now, and I never committed until this year. Going into the race we had a lot riding on us. Though there was no specific father-daughter competition according to the race organizers, my dad’s co-workers tended to think differently. The challenge…for us to have a combined time of under 5 hours. The reward…my dad gets a tasty treat (why I did not benefit from this bet I do not know).

For me the race went well not great. The swim was alright, I was separated from the main pack and came out behind them. In the bike I learned a few more triathlon lessons in that when the road is slick and you’re making a turn be sure to come out of the aero position or you will skid across asphalt with your body protecting your bike.

 And, figure out how to do hills on a TT bike before going up hills: once you come out of the aero position there’s no easy way to shift to an easier gear. The run I was really happy with! I had the second fastest run behind the winner Nicky Samuels and I felt really strong. I finished the race in seventh which wasn’t exactly what I was hoping for, but I was content. More importantly my time was 2:09.36.

My dad, however had the race of the day! When we did our first triathlon at South Carroll I remember I was actually scared for his life in the pool. Yes the pool was only 5 feet at its deepest and he is at least 6’2’’ but there were times during the race where I just wanted him to put his feet down and stand up. However, like I’ve seen my dad do many times in my life he remained tough, struggled through the swim and finished that triathlon. Whenever presented with a challenge my dad will rise to the occasion to make sure that he accomplishes his goals. This race was no different. He had never completed the Columbia Triathlon in under 3 hours, and this year he crushed it! Finishing time: 2:49:24!

We had reached our goal of under 5 hours!

My dad is the one who first got me into triathlons, though often I don’t let him take the credit for it. He has been there for me every step of the way sharing in both my successes and failures as a triathlete. No matter the outcome he is a constant for me with unwavering support. Cheering me on throughout the entire race, being the first to text or call me to wish me good luck and always ready at the finish line for congratulatory celebrations or a comforting hug. He is the one who drove 24 hours with me to deliver me to Colorado Springs so I wouldn’t have to drive alone. The one who is always helping to make sure I have what I need equipment wise and that I am ready to go. He knows when I need time to myself before a race, but is ready to help in whatever way necessary when asked. For all these reasons and many more, this is why I am happy that I got to be at the Columbia Triathlon to see my dad achieving his goals. For once, I got to be the one supporting him and congratulating him on a great race where he got to see all his hard efforts pay off. I am so proud of my dad and am so proud, thankful and blessed to be his daughter. Happy Father’s Day Dad!

Don't Get Mad, Get Glad!

Triathlon is a sport in which a lot of things can go wrong. The fact that there is the swim, bike, run as well as transitions means there's a lot of opportunities for something less than ideal to happen. I haven't been doing triathlon for too long now, but I can tell you that so far in every single race something has either gone wrong or could have gone better. Although this may seem as a negative to the sport it is actually something that I love about triathlons.  Most of the time I'm not even upset with how I did, because mistakes in one race always show me places to improve and cut time in the next race. In some races I have competed in I have had small mishaps: forgetting my number belt going onto the run (could have been a big mishap but none of the officials saw...phew!), not knowing where my bike was in the transition area and racking my bike the wrong way to name a few. In other triathlons I've had bigger issues such as trying to dismount the bike while I was still clipped in or coming into transition too fast and biting it while also losing my wheel.

 Most recently at St. Anthony's last weekend with about 10 miles left in the bike a cable snapped and so my wheel rubbed for the last half of the race. When this happens it is pretty much like having your brakes on and trying to ride; not effective and not fun. However, it is mishaps like these that you have to try and get past in the moment and look for the good in other parts of the race. Rather than dwell on the outcome of my race in St. Anthony's (I ended up getting 19th) I look forward to how much better I can do in upcoming races. At St. Anthony's my biggest race determinant was my cable breaking but I can also look at my race in its entirity and tell you other things I could have done better. For instance, my transition two could have been quicker. I had another one of those bike racking issues as well as slow foot insertion into the shoe. It is how you handle the events and mishaps that make you better. You see even though there are a lot of things that can go wrong in a triathlon, there are also a lot of things that can go right!

 At one point on my bike after realizing that my brakes were rubbing and everyone passed me I considered stopping and dropping out. Then I decided if I wasnt going to have a good bike I might as well try to have a good run (lately that hasn't been happening). So I struggled my way through the bike and got off minutes behind the main group. However, when I got to the run I ended up having a good run! I caught people and am so happy that I didn't stop or give up when my bike started malfunctioning. Had I gotten frustrated and thrown in the towel I would have had even less to be proud of; being happy with only one of two events rather than two out of three (I was 7th out of the water and had the 6th fastest run split).

Although it is never fun to have mishaps or make mistakes in a race they're awesome learning experiences and are only going to show you how to be even better in the future. So next time you have a "bad" race don't just get mad because things didn't go your way; learn from your mistakes or even series of misfortunate events but also be proud of what went well in your race!

St. Anthony's Race Results: http://edge.raceresults360.com/satriathlon13/#/results:&AthleteSearch=(Enter

Race Recap San Diego!

Arriving in San Diego my bike was waiting for me upon my arrival (which never happens) and my ride was also waiting to take me to the Bahia Hotel. The trip was off to a good start! In the days leading up to the race I was one spoiled triathlete. USAT had brought a masseuse, chiropractor and bike mechanic. All wonderful people who made what may have been a stressful situation so much more relaxing. Sherpa, our bike mechanic took great care of my bike and even gave me a tutorial on brakes so that when I travel alone I'll be more confident handling my bike. Our masseuse Kim and chiropractor Camille took great care of us; always making themselves available for both our physical and mental health. Honestly without the support of the USAT crew this trip would have been pretty darn overwhelming for me, but having everyone there to take care of us made the experience that much more fun!

Race day:

 

We started off with very intense music leading up to the swim as we were all introduced and ran out to take a spot. And then the gun went off!

 

It was a two loop swim so we had to get out of the water run around a cone and head back in for lap 2!

 

 

I came out of the water in 7th and then we had to run up the beach and to the transition area.

 

 

Each athlete has their own spot at transition to rack their bikes and keep their things. The nice thing about being ranked second to last is that my spot was easy to find because I was on the end!

 

 

I got onto the bike and was part of a 25 plus athlete chase pack, trying to chase the front pack of four throughout the 8 loop course. Unfortunately our group never got organized and we never caught the pack ahead. Throughout the race I was up front a lot, which while it got me some air time it is actually pretty stupid because I could be saving a lot of evergy drafting off those 25+ people (oh well live and learn!)

 

 

Coming into T2, I took a bit of a tumble. I'm not really sure what happened during my dismount on the bike but I know I was coming in too fast. So my bike and I experienced some blunt force trauma with the blue transition mat. My wheel came off so I had to retrieve that and unfortunately I came out of transition 10 seconds behind the group I entered with.

 

So then it was off to the run! In my previous blog I talk about how cool it was going to be to represent USA, even though my run was a strugglefest, it was awesome hearing little kids and other spectators cheer for me as "USA".

 

I finished my race in 30th, and though that probably doesn't sound very impressive I was really excited. It was awesome going against the best triathletes and I can't wait to be more competitive in these races. I ended up the 4th American, with all three Americans ahead of me being Olympians. Next race is going to be St. Anthony's which is another really big triathlon. Pretty much I will be doing a non-drafting WTS race. Oh well, go big or go home :)

 

 

And if you would like to see more of what the race actually looks like watch this:

 

Race results: http://www.sportstats.ca/displayResults.xhtml?racecode=104102

 

Photo and cheering credits to Martha Shoemaker and Chelsea Burns :)



Wearing the Stars and Stripes

After completing my first two races I was given two options, to go to a Continental Cup in Barbados or go to the San Diego WTS race the same weekend. It took me minimal time to decide that I would rather go to San Diego to compete against some of the best triathletes in the world. Why is this a big deal? Racing a WTS race is a big step for me, rather a large infinite leap! Normally the order of events is compete in a Continental Cup (my first two races), then a World Cup and then compete in a WTS or World Triathlon Series race with the best of the best. And often you do multiple races at each level before moving on to the next.

By skipping the World Cup level I’m probably getting a bit in over my head. I justify my decision because I’m very aware of that. I know that I shouldn’t be expecting to win this race (or come anywhere close) but I also know that doing this race is going to be a huge learning experience. I figure if I’m already uncomfortable why not just completely throw myself into the highest level of professional competitions and see what I can do. Not to mention I'm hoping with all the depth I'll get to be in a bike pack for this one :). I am excited to learn from the more experienced triathletes as I did in both Clermont and Sarasota and see what it is truly like to compete in a world-class event.

The race is to take place at Mission Bay Park, a place where five years ago I competed in one of the biggest races of my collegiate career at the time. I was a freshman in college racing at Junior Cross Nationals. Now I am returning to do the biggest race of my triathlon career so far. In my head I am competing in my own little Olympics (though I was assured by Hunter Kemper that I may be the only one thinking of this race in that way). In all there will be 53 athletes who competed in the 2012 London Olympics, 24 of them being women in my race. It’s a pretty exciting event from what I’m told. I haven’t even gotten there yet but so far USAT and the race venue are really spoiling me.

I think one of the things I am looking forward to most is wearing the stars and stripes suit. A few months ago I was reading Lopez Lomong’s book Running for my Life and he talks about what an honor it was for him to represent his country, the United States of America. Until this race I had never really felt that, or been able to really grasp what that feeling would actually be like. Going to the race this weekend and being one of seven women to represent USA, three of which have been to the Olympics, is something I really look forward to doing.

This is even more meaningful to me considering the recent events at the Boston Marathon. The incomprehensible acts of another being to maliciously hurt innocent people is something that truly and deeply saddens me. However, the will of Americans to work as a community to support and grieve with the families who were affected is something I find so honorable and comforting in a time of sadness. This is something that unfortunately we have gotten to see time and again, with September 11^th, the Aurora shootings, the Newtown tragedy and now the Boston Marathon. But I can’t help but be proud to be an American in a country where so many people reach out to those affected. How right away people put their own lives in danger for the sake of others. And how in the aftermath there are millions of people reaching out and remaining American strong. You see this on the television watching people come to the aid of others, but also all the support to the victims on Facebook on Twitter. Acts that show that we care for the families and that we will be keeping them in our thoughts and prayers.  I could not be more proud to wear the stars and stripes of the American flag on my uniform this weekend. I hope to represent the strength of America and the ability of all of us to stay resilient and unified during times when someone tries to hurt and damage our American hearts.  

 

 

A BIG Weekend!

This past week was a big week for me. I competed in my first two professional races AND I came back to Colorado Springs with a ring on my finger and Brad Miller as my fiance! In accordance with saving the best for last, I'll let you know how the race went first.



The start!

Coming out of the water in 4th!

 

Sarasota was an Olympic distance race, so it was double what Clermont was the week before. The swim started off great with me coming out of the water in 4th place. I hopped on the bike and somehow missed being with the lead pack. So there were about 4 athletes on the bike ahead of me and then about ten athletes in a pack behind me. After doing two of the eight 5k bike laps by myself I was pretty tired. The wind on the way out on the bike was relentless and if there is one thing I have learned about draft legal races in my first race, it is that being part of the pack is much more fun than being by yourself. Then around the turn I noticed there were now only three girls ahead of me! When what to my wondering eyes should appear but McLarty moving up from the rear! Unfortunately she had gotten a flat, but fortunate for me she was now stuck with me!

McLarty and I working together on the bike.

 

 So we worked hard together trading off the leads to maintain our distance from the lead pack while also trying to hold off the pack behind us. It was tough work, but we ended up getting off the bike about a minute back from the leaders and a minute up from the next group. On the run I was quite tired. I came off the bike in 5th and ended up getting 7th and in the money woot woot!

A hard lonely run

 

 Once again I know there are plenty of places to improve, but being only my first two races I've got to say I'm pretty darn happy with my standings. My next race I do is going to be WTS San Diego, which is the most competitive of the ITU draft legal triathlons. I'll be going up against some of the best in the world, and my goal will be to enjoy the ride and use this race as yet another learning experience to help me prepare to be the best in the future.

Now on to the more important stuff...

 

 After the race Brad, my mom and I all went out to dinner in Siesta Key at The Cottage, which I would highly recommend if you ever find yourself in the area. Having planned in my head that my perfect proposal would be on the beach I was wearing the outfit that I had picked out just in case it actually happened. Then I noticed during dinner he had something extra in his pocket, and when my mom hung back on the beach while Brad and I went for a walk after dinner I was pretty sure I had put all the pieces together correctly ;). As much as I love surprises I tend to ruin them through good detective work.

This is actually the night before, at the moment my mom's camera is hoarding the real post-engagement photos.

We continued on the walk with Brad holding my hand tighter than ever, and seeing Brad nervous is not a common sight. So we continued to walk until we were alone on the beach and then I got the most perfect proposal I could have ever planned. Oh right and I said YES! Brad is my best friend, my biggest supporter, the person who is there for me no matter what emotion I am going through and the best travel buddy and playmate a person could have. I couldn't feel more blessed and excited to be the future Mrs. Katie Miller and spend the rest of my life with him!