Boulder Sunset Duathlon 2018 Race Report

RACE DATE: August 25th, 2018

RACE Website:

I have a massive backlog of race reports, it's looking less and less likely I'll be racing anytime in the future, so I figured I'd start with the latest and work backwards.

I was originally, and optimistically signed up for the Olympic Distance Triathlon. This relied on two things.

  1. Being able to maintain my motivation and training
  2. My ongoing heart condition

Turns out, neither of them held-up. My training tailed off over the summer; and I'd had an abnormal (heart) treadmill test 10-days before the race. As a result of the test, the cadiologist rather that being unenthusiastic about my continued racing, point blank forbid any further swimming. Apparently I'm just too big to rescue from even a pool in the event of a cardiac issue, and drowning isn't a great way to go.

Fortunately, rather than DNS, I switched to the duathlon. The race format was 5k run/17-mile bike/5k run. I actually like duathlons as a race format, even though I don't enjoy running that much.

The run and bike segments are the same pretty much as those used for all the other sprint races at Boulder Reservoir. So that's good and also gives me some benchmarks to perform again.


With Kare racing as well, and with a wave start approximately than 45-minutes before mine, we had to be out at the Res' early. At packet pickup the day before, I'd officially transferred to the duathlon, but kept the same race number. Racking was in with my age group for the tri. I briefly re-assured the guy next to me I wasn't racing him, and left.

After watching Kate start in a massive swim wave, I did a slow jog back to the car, dropped off my top, and used the run back to transition as a proper warm-up.  Given BBSC have a fairly relaxed approach to transition, "Athletes only", I was able to drop the key fob into Kates bike bag, zipped it up and wet to the end of the aisle and waited. Ashley came by, then women from Kates wave started to come into transition. Kate was through a few minutes back, and after she'd left on the bike, I left transition.


The field was much bigger than expected. I had figured maybe 30 people, it turned out there were 29 females, and some 40 Men. Competitors based on what they were wearing were 2/3 experienced, 1/3 newbies.

Duathlon start

I lined up near the back, both because I knew I'd be slow, and to better pace myself., over all the 5k went well, I started to fade after about mile-2, which was to be expected, I'd done ok, on the way into transition I decided to take a bathroom break and also to lean to remove my run shoes.

Importantly, I was able to keep my heart rate fairly even, although it peaked a few times at the mid 160's, the average for the run was 145, right about were I'd expected it.

Heart rate for RUN 1

5k run stats: Official time 32:05, 2nd slowest mens time. My run pace was 10:21. Fastest 5k time was an awesome 13:16. Average HR 145 bpm, Max HR 164 bpm


I did a resonable transition, given the bathroom break, and soon settled into the bike. On the way out of the Res' I was surprised to catch a glimpse of Kate on her way back in.

T2 stats: 2:33

In the first mile of the bike.

The course is a gentle but noticeable climb out of 51st St, along Jay Rd, and then up I-36, and from the point on 36 where the course starts to level out at 7-miles, it's mostly a hammerfest. While the course was pretty busy with the tail end of the Olympic distance bike and most of the duathlon competitors, once I'd turned off on Neva RD, I was surprisingly alone.

I pushed on as best I could, working hard to keep speed above 20MPH. It was only just before N 63rd street that I passed two other competitors, sailed aroud the right turn where the competition merges with the fast Olympic distance triathlon. 

I tried to maintain a decent pace to the end of the bike course, but started to slow on the return on the Diagonal. Finally on the turn onto 51st, I went as fast as I could back to transition, with a cautious but well executed running dismount.

17.3 Mile Bike Stats:  Official time: 56:11, 25th male. Average speed 18.4MPH, Max Speed 36.9. Average HR 141, Max HR 153


I had a clean transition, and ran out holding my water bottle, unlike a triathlon where I'd typically run out holding and trying to put my race belt on, I'd already put this on before the start!

On the second run, my heart rate alert (160bpm) went off quite a few times. I've conditioned myself to come to a complete stop, let it return to where it should be, and then restart running. It drops pretty quickly, and the Cardiologist says the extra beats are likely to be my additional PVC/PVD in action, as at the time it happens, I don't feel any pain, no breathlessness or any other indication there is a problem. You can see this on the chart below, circled.

As much as I tried, I just couldn't pass the two duathlon women just ahead of me, and pushed through to the finish line.


5K Run Stats:  Official time 38:38. Slowest male 2nd 5k. Average HR 141 bpm, Max HR 173bpm.


Overall I have to say I did again enjoy the duathlon. Heading out on the bike is an entirely different feeling than in a triathlon. Overall my bike speed was down, compared to other races over the same course, although my RUN 1 was in the ballpark for my run performances.

We went almost straight from the finish line to the award ceremony, where I was surprised to learn I got 3rd in the Male 60-69 age group. Turns out 2nd place was almost 30-minutes faster, but hey you've got a be in it to win it.

If this does turn out to be my last multisport race, that's a decent way to end.

The 60-69 Age Group Podium

OVERALL STATS: Finish time 2:10:12, 35th man, 55th overall, 3rd of 6 in age group.

Garmin data for race.


3rd place plus finishers meddle

Five go to to Kona

(with apologies to Enid Blyton)
This year Ironman Kona has an amazing list of professional athletes that have suffered major injuries, in, at, or racing or training for Ironman events.

Matt Russell was involved in an accident with a van on the course during the race in Kona last year, suffering near life and career ending injuries. Matt is on the list for this year.

Micheal Weiss aka Michi crashed in the 2017 Edition of Ironman 70.3 Campeche when a 13-year old boy ran across the bike course, Michi makes the list.

Andrew Starykowicz aka Starky who was hit and dragged under a truck while out training in 2016 and is the man they love to chase on the bike. Andrew is on the list.

Terenzo Bozzone who like Starky, suffered serious face, hand and arm injuries in a crash while training in New Zealand. Bozzone is on the list.

Tim Don. Tim, with whom I've shared some of my biggest triathlon races, by which I mean, coincidentally, he was racing at the same race. Tim was also involved in a major crash with a vehicle just before Kona 2018. At the time of the crash, Tim was the owner of the Worlds fastest Ironman time.

Good luck to all these guys, and the countless age groupers that will be racing Kona that have overcome a major injury or illness. The fact that any of these men are racing is truly remarkable, the fact they qualified is truly an awesome accomplishment. For the record, I couldn't find a single female professional racing in Kona who'd had a major accident in the past 2-years, this is one male achievement the women shouldn't aim for equality with. #50womentokona


Of these, I've paid more interest in Tim Dons recovery. Not just because Tim is a Brit', and because we've raced at many of the same races, but also he is for now, also local, here in Boulder. I can remember seeing Tim on a rainy Thursday course ride around the Milton Keynes Olympic distance course back in 2000., we'd ridden and were sitting in the small cafe drinking hot tea, and a head of curly hair passed by the window, it was Tim now going out on a run.

I was also at the 2001 ITU World Championships in Edmonton, Canada, where Tim raced, as well as the 2002 Worlds' in Cancun, Mexico when he raced, and more recently at the 2017 Boulder 70.3 where he won. Since his crash, we've jogged behind Tim on his return to running, in March 2018; attended the premiere of the film about him since the accident, The Man with the Hallo.

Tim doesn't have a perfect record. During his time as a short course professional while a short course professional he was twice suspended/banned for missing drug tests, he has also has his race failures, most especially the 2008 Beijing Olympics where he DNF'd.

However, after his accident, Tim deserves to have a great Kona. Here are a few pictures, and videos, if you have not seen the Man with the Halo, grab a cuppa, and be amazed.

Tim Dons business manager, Frank Vatterott, speaking at the start of the return run, I'm background left.

Tim at his return to running, withe the Man with the Halo film crew, and Rachael Joyce among others.

Tim with "the halo" and the "voice of Ironman, Mike Riley, at the Q&A after the premiere of Man with a Halo.

My slo-mo video of Tim winning 2017 Ironman Boulder 70.3

  • Current Location: Boulder, CO
  • Current Mood: Got my mind made up
  • Current Music: Instant funk

Death in Triathlon

is always news, because it is news, and because it happens so infrequently. Last weekend saw at least two deaths in races, the most prominent was the death of 75-year-old Jim Hix in the USA Nationals. Jim had to be rescued from the swim and subsequently pronounced dead. At the time of writing, no cause of death has been established.

The other death I was able to find was that of Dr Mark Wladecki during a triathlon in Gibsonburg Ohio at the White Star 5K and Multisport Festival. According to the press write-up, 60-year-old Wladecki "failed to stop at a stop sign" during the bike section, and was hit and killed.

For those of us that are triathletes, and cyclists, death reports are a stark reminder of the risks we take. Recently while a volunteer Captain, running VIP Services for the Boulder Ironman 70.3, I got to witness, first hand, my first death in sport.

At the time, my first reaction was what was going on, as a saw the rescue team on jet ski's converging fast at a pint not far from the finish of the swim. I was almost shocked to see how they cut through the swimmers. It was quickly obvious this was indeed a rescue, and this excused the speed and danger the other competitors were put in.

Read more...Collapse )
  • Current Location: Louisville, CO
  • Current Mood: contemplative contemplative
  • Current Music: Cocomotion (album) El Coco

Wildflower Experience tech shirts available

We have a couple of #wildflowertriathlon #wildflowerexperience tech t-shirts that don't fit... A women's medium and a large. The large is only slightly bigger than the women's medium. I think the large may be kids sizing, it's definately not men's. They are free for local pickup, otherwise I'll mail them out for a PayPal $3.99 - neither says long course..

Leave a comment, or email me.
  • Current Location: Boulder, CO
  • Current Mood: Selling baby

Wildflower Longcourse 2018 - Race report

I don't have a race report on Wildflower Long course when I did it in 2003, I didn't start on livejournal until January 2004. Just after deciding to enter for the 2018 race, as motivation for a formal comeback post-heart attack, I wrote up this article for 303 Triathlon. It was poorly formatted when posted, but you get the idea.

Wildflower 2003 for me had all been about an epic journey to an epic race. As it turned out, the race was subject to major run course changes due to rain leading up to, and during the race. I remember not being as prepared as I'd liked to have been; breaking a front wheel spoke and it buckling, and struggling on the run up a massive hill twice instead of once on the regular run course.

From memory, my result(7:22) was a reflection of the very tough run course, and the broken spoke and buckled wheel. I could beat it, even post-heartattack and 15-years later. How wrong I was.

In my 19-years or so of triathlon, I've had some pretty disappointing results. I've DNF'd a few times. One of the first being the MiamiMan in 2006 (race report here). Most of my poor race results were really no more than being too blasé and not treating the course with enough deference. That was in the end my story of Wildflower 2018 Long Course.


IMG_20180501_174354.jpgWe rented a 32ft RV from Cruise America and loaded it up with 2-race bikes, and 3-mountain bikes to get around on while we were there. The drive was a frantic one, across Colorado, through Utah, across a tiny part of Arizona, through Nevada and into California. It involved a overnight stops and a lot of gas. Overall it was a 1224-mile journey that took just over 2.5 days. The return was pretty much the same.

While the ratio of travel time to race weekend was far too much travel, it was definitely the easiest to get to the race with a LOT of stuff. We had limited time as we'd taken A. out of school, with permission, and she had a concert on the Wednesday after the race, which was a must. So 5-days traveling for a 3-day race weekend. The RV was definitely the right way to go, just not on such a tight experience.

Cost wise, for 3x airline tickets, and transporting 2x race bikes, we might have got there quicker, but probably not cheaper. Admittedly the fooot to the floor driving burned a lot more gas than a more leisurely drive, but at $1600 for the RV, $600 for fuel, and another $600 for camp sites, a good deal.


Wildflower isn't just a race, it's an experience now. That's the official branding. There are way more options for camping and "glamping" now than there were back in 2003. Kates coach, Allison Freeman, wrote up a before and after on Wildflower that are worth reading.

Suffice to say, the key to a good experience for me was to get a full RV hookup site, at a decent rate. Mission accomplished, we even got some shade from the trees. In fact, we were not far from where we'd been in 2003, except this time we had a sewage dump.

After doing packet pickup, it was quickly obvious the worst thing about the "experience" was no printed race guide, and very poor cellphone coverage. That meant that even the easy questions couldn't be answered unless someone nearby knew the answer, or you went down to the Expo and asked at the information booth.

Information on when shuttles ran, if you could take bikes on the shuttle, how to get to Transition on race morning etc. were all much more difficult than they needed to be. This information could have been included in a single page insert available at check-in, or instead of being information that was dynamically fetched in the Wildflower app, it could have been built-in.

Overall though it was a great experience. Easy in, easy there, and easy-out late Sunday afternoon.


There was no day-before transition check-in, and so it was up early, prep everything and head down on the bike. The road down is not the easiest to ride down with a backpack full of race stuff.

I hadn't really studied the course, afterall I don't remember it being that tough from 2003.  The water was lower than I remember it in the lake, but not nearly as low as recent years. This made the run from the swim on concrete actually both hard, and fairly long. The start was pro's first, followed by a stream of age grouper waves. Disappointingly, the older male age groups started near the back, before the Mountain Bike Triathlon started. My age group, Men 55+ was the last long course age group, except the relays.

This I think will have meant a lot of the volunteers and the race organizers will have made the day longer than it need be. More on this later.


When my wave started, I stayed to the back and swam a pretty good swim. Although we were swimming into the sun for half the course, the bouys were easy to see and the course uncomplicated.

My swim felt OK, no hyperventilating and heart pounding moments. No major clashes with other athletes, just a steady swim. I found myself coming out of the water in 41:53 for the 1.2-mile swim, just under a minute slower than 2003 and at time that put me in 12th out of 33 in my age group.

All good so far.  As I said earlier it was a long run up the boat ramp and into transition. I was pretty breathless by the time I got there. I was out of T1 in a pedestrian 4:48, slowest in my age group. My heart rate had climbed to a race max 202BPM during the run. No wonder I was breathless.


I had bought my standard Guru Merus tri bike setup. With a standard 53/39T and an 11/25 cassette. How wrong could I have been. Frankly, I should have bought my Felt AR2 road bike. It has an 11/29 cassette and would have been a more comfortable ride, and definitely better for the climbs I'd completely forgotten about.

It took me nearly 8-miles to get my heart rate under control. This was especially true since within the first two miles there was an enormous climb up Beach Hill. For every section where I thought I was flying, there were two sections where I felt I was going to fall off my bike I was going so slow. Two thirds of the way up Nasty Grade, I watched one rider after another in front of my bail, I did the same. It was a long slow walk to the top.

I saw a fellow competitor act like a complete ass on the course. She had been standing at the side of the road and a pickup truck was following a slow moving, a safely passing grey saloon car. Everytime the car slowed, the truck honked and got irritated. When they got to her, she stepped out into the road and blocked the single lane. As the truck finally passed, she threw the contents of a water bottle at it. I was too far back to see if that actually hit. When I caught her a little later I made a mental note of her number. When the race photographs came out, checked it was her and emailed her Tri club and the race directors.

Towards the end of the bike, and especially in the last 5-miles, I picked up speed and got through to the dismount line. My bike time was a disappointing, 4:31 for the 56-miles. Again the slowest in my age group, and nearly an hour slower than my 2003 time.

In transition I wasted time trying to find a referee to report the rogue competitor to, couldn't find anyone, and left. Shortly out of a 6:02 T2, not the slowest but bottom five I started to meet a few other runners.


Out on the run course it was brutally hot. This was definately something I didn't experience in 2003. When I came off the bike, the temperature had been 93f without a hint of a breeze.I had a plan for sunscreen for the race, but changed it at the last minute.

This was a serious mistake. I'd felt weak and slighty disoriented in the latter stages of the bike. I was sure though this was because I'd been out longer than planned, not that I'd got sun stroke. I had. This was very reminiscent of the 2006 MiamiMan triathlon. Another long course race, another bandly managed sun block race.

I took this picture 6-days later at the pool. Not only is the burn still visible, but you can see where I had blood blisters on both shoulders. For a "former" redhead, this was a serious mistake.

For the second mile I ran alongside these two guys. One, #1517, Jim Crane from LA, was in my age group; the other, #1500, Robin Bittner, also from CA. We passed the photographer, and were running parallel to the shore, well before we got to Beach Hill, I glanced at my watch, did a mental calculation and decided to quit. Despite their offers to walk with me for a while, I declined, knowing there is not only no way I'd beat my 7:22 time from 2003, but also I was likely to be out there for maybe another 4-hours and wouldn't make the cutoff.

Given the heat and my heart attack, and that with a 4:55, and 6:02 half Ironman distance races in my record, I had nothing to proove. I walked back to the expo area, handed in my chip, in exchange for an iced towell and set off to find Kate and A.

Robin Bittner was in the 55-59 age group, and finished in 8:55:51. Jim Crane from my age group, 60-64, finished in 8:44:07. First place in our age group was Phil Furness in 5:48:14, and the last place finisher, finished in 9:21:05.

The cutoff for the longcourse race was 5:30pm. Given the 9 a.m. start time, anyone who went more than 8:30pm should have DNF'd. Making the older men go last, was a mistake. It should have meant 72-year old Ben Gribb, the only competitor in the 70-74 age group, DNF'd with an 8:47:57 finish, Robin, and Jim from my age group, as well as upto 20 ther men and a number of women also be DQ'd.

However, this isn't Ironman. They let people finish with friends a family, they let people who passed the cut-off finish and keep their results. And that is a big part of the Wildflower Experience, I can only recommend it.

Kate may race their again, I won't though. Never say never, but I just don't see me ever doing a long course triathlon again. I've said that before though. If I do though, next time I must choose the right equipment.

Next day I felt fine, and we were up early to support Kate as she did her first ever Olympic Distance triathlon, She'd trained hard, and got the result she deserved with only the run coming in outside of my projected time. She'd used a roadbike with compact cranks. Smart woman. I'm very proud of her. It's for her to decide to post pictures and race details.

Wildflower Longcourse race results are here.
My Garmin Connect race data is here(and public).

  • Current Location: Bradley, CA
  • Current Mood: Going up in smoke - Eddie Kendricks
  • Current Music: Did I mix this up with mood?

Walnut vs LDL Cholesterol

As previously discussed, cholesterol has been my downfall. The cause of the high LDL and low HDL has never been diagnosed. It's just been about changing the numbers to favor better heart health. Diet and drugs, drugs and diet.

The statin I was prescribed Atorvastatin (sold as Lipitor and generic) reduced the LDL, but they also significantly reduced my HDL. HDL, aka the good cholesterol, carry the LDL plaque to the liver for disposal. Worst of all for me the common side effects of fatigue, joint and muscle pain. I'm convinced, but I have no data to prove it, that despite a winter of base training, the Atorvastatin also meant I suffered from muscle wasting.

Having read this, extolling the virtues of the humble Walnut for managing cholesterol, I decided to look for the research to  support this claim, and quickly found.

  1. Walnuts Decrease Risk of Cardiovascular Disease: A Summary of Efficacy and Biologic Mechanisms
    Penny M. Kris-Etherton

    The Journal of Nutrition, Volume 144, Issue 4, 1 April 2014, Pages 547S–554S,

  2. Njike VY, Ayettey R, Petraro P, et al Walnut ingestion in adults at risk for diabetes: effects on body composition, diet quality, and cardiac risk measures BMJ Open Diabetes Research and Care 2015;3:e000115. doi: 10.1136/bmjdrc-2015-000115

After reading the studies,I decided to give it a try, after all the statins were destroying my ability to train, and thus race. As a result causing a high level of frustration and depression. Before stopping taking the full dose of the Atorvastatin, I got a lipid panel Cholesterol test.

I waited 30-days for the Atorvastatin to clear my system, got a 2nd cholesterol test, I'll call this the waiting period. I then bought 8lbs of shelled Walnuts from Spouts Farmers Market, at the time they were $5.99lb. I carefully weighed a small empty glass, then weighed it again full of Walnuts. Almost exactly 6oz.

Starting May 1st 2018 through to and including June 23rd 2018, everyday, around lunchtime I'd eat 6oz of Walnuts. I'll call this the Walnut period. It turns out because I was on a generic statin, it was actually more expensive to eat Walnuts than take the drug. The price per pound of Walnuts varied over the 6-weeks at Sprouts it fluctuated from $4.99-$6.99. At 6oz per day, a 7-day supply of Walnuts would average $20. Where as a months supply of Atorvastatin would be $19.50.

The environmentalist in me, also had concerns about Walnuts. industrial growing of any nuts is notoriously water intensive. I have blood pressure amd cholesterol numbers going back as far as 1994. The older numbers are measured in mmol/L and I only have LDL but they can be converted.

This week I got the results from the Walnut period and they are clear. My HDL is up from the statin period, and only slightly down from the waiting period. My LDL is down from waiting period, but up from the statin period. For the last 5-8 years my diet hasn't really changed. I don't use artificial sweeteners, never add sugar to anything, focus on low sugar, low carbohydrate foods, have never smoked, and drink only infrequently.

Date Total HDL LDL Triglycerides Notes
August 2012 219 63 148 Reference worst case test
Feb. 17, 2018 149 34 101 Statin period post CVD
Mar. 28, 2018 214 59 139 Waiting period
Jun 23, 2018 201 51 131 90 Walnut period

Despite my initial jubilation about the results, on reflection, there is no clear conclusion I can draw from this. First, it's a single test, compared to 14 prior tests over 24-years that show a year on year gradual increase in LDL. Secondly, the results are statistically only a minor variation rather than a significant one. I need to go back and lookup triglyceride numbers from the tests I have them for.

The only seeming side effect of eating the Walnuts was an increase in facial hair growth. Seriously. What was best is there was no trace of fatigue and given my workout and training schedule, I perceived an absense of DOMS. This could be attributed to less intensity and less duration based on my earlier problems with the statins.

Travelling with pounds of Walnuts isn't practical. For now I've gone back to a 20mg statin. Next I need to schedule and review my health and heart health with a cardio specialist. My plan is to try to mix walnuts and a low dose statin to see how that works out.

I'm behind, as always on race reports. Wildflower Long course didn't go well; however last Sunday, I had a great Sprint triathlon. I need to write both of these up.

  • Current Location: Bouler, CO
  • Current Mood: Moving on
  • Current Music: FRA/DEN World Cup 2018

Wildflower: Week -8 Training

Sat 10th: Hard Ride - 2hrs
Sun 11th: long Run - 7.1 miles
Mon 12th: Rest Day
Tue 13th: Swim, 2275m as 400m WU, 18x100m
Wed 14th: Run, Intervals at lake. 4x 1/2-mile
Thu 15th: Swim, 2,500m standard long swim, split with thumbs
Fri 16th: Long run - 6-miles
Sat 17th: Bike, hard, 1:28hrs
  • Current Location: Boulder, CO
  • Current Mood: Looking Back
  • Current Music: Don't Look Back in Anger - Oasis

IM 70.3 South Africa Roads

The Herald Live reports that road work/repairs are to start on a major section of the road for the Ironman 70.3 Worlds this year. As previously posted, the new course is a compromise between the course they wanted and a course they can afford to repair.

Ironman South Africa Managing Director Keith Bowler was present in an orchestrated announcement, between the Mayor of Nelson Mandela Bay, race sponsors Standard Chartered Bank and Ironman. The plan is to shut, rebuild and re-lay both sides of a section of Heugh Road.

The new course saves R175 milllion in repair costs, which is great news for local tax payers, who would have otherwise had to foot the bill. Aksed about the ipending "day-zero" where water effectively runs out, Economic development, tourism and agriculture mayoral committee member Andrew Whitfield said he was putting his faith in local residents conserving enough water for the race. Well, thats ok then.
  • Current Location: Boulder, CO
  • Current Mood: In a galaxy far far away
  • Current Music: South African Man - Hamilton Bohannon

Supplement Warning: MetaSalt

I've long been a carbo pro user, so I was especially disappointed to see that their MetaSalt Brand had been added to USADA's High Risk List.

I wrote this earlier for 303 Triathlon, I've no idea if/when they'll publish it and thought it worth sharing here.


AUTHOR: Mark Cathcart

Every now and again a triathlete is suspended for failing controlled substance test. More often than not, the announcement is made by the IRONMAN® Anti-Doping Program and sometimes from USAT. This week, it was announced that American professional athlete Lucas Pozzetta accepted a six-month suspension for an anti-doping rule violation after testing positive for a prohibited substance from a contaminated product.

It’s actually less than easy to find out what the contaminated product is, and since I’ve managed and worked with a number of professional triathletes, and am vehemently against athlete doping, I always do my best to keep up to date, especially when it comes to contaminated products. For various legal reasons(I guess?) the products are almost never discussed in the press release announcing the findings. That’s what happened in this case. No named product.

I went and checked the USADA High Risk List and while there is no indication of a link between Pozzetta and  MetaSalt, it’s worth noting that MetaSalt has been updated on the High Risk List (see attached entry). In this case, we had a bottle on the shelf in the pantry. Unfortunately since there is no batch number, or other unique qualifying detail, I can only implore you to discard this if you have it, I did.

Racing Clean is not just the purview of pro’s and age group winners, it is an important stance for all of us to take. It’s not sufficient to just demand more testing, that would come at an enormous cost. It’s estimated it costs some $300,000 to catch one cheat. I don’t want that bill added to my race entry price. Train clean, race pure.

  • Current Location: Boulder, CO
  • Current Mood: Great
  • Current Music: VISIONSMIX by

My drugs and training, racing

I've had a solid block of 10-weeks training in my build-up for Wildflower long-course. I had the help of a coach to get my basic fitness back, workouts every day, sometimes two per day. Short, intense, and hard.

Despite this, I've had a number on incidents where I just "bombed". Sunday was a classic example. I'd done a 32-mile ride Friday, pushed hard at various stages, overall a good ride. Saturday was a day off; Sunday, Kate and I coordinated our long runs, we picked a route where we could split when I needed to run longer.

The run started fine, although it went down quickly. Instead of being able to run 8-10 miles, my legs, especially my quads. My knees also hurt more than normal, but overall I just felt I had no energy, nothing to put back in and start running. It was a long 2-mile walk back home, in a typical 20f drop in temps as the sun went down and the winds came in from the mountains.

This wasn't the first, but it was perhaps the most depressing and frustrating experience I'd had since last summers heart attack. Even a month after being discharged from hospital I was able to compete a sprint triathlon, albeit taking it easy, better than this.

Looking at back at my training data on Garmin Conect, and the actual sessions on Trainingpeaks, there was really no insight into what had happended. I'd just stopped.  After some introspection, I went back to look at the prescribed drugs I'd been taking since my heart attack. They are:

  • Lisinopril 5mg — daily — Lisinopril is an angiotensin converting enzyme (ACE) inhibitor used for treating high blood pressure, heart failure and for preventing kidney failure due to high blood pressure. It's a standard prescription after a heart attack, since I have a relatively low resting heart rate, I'm on the lowest dose. No obvious side effects.

  • Brilinta - 90mg - Twice daily - Brilinta/Ticagrelor is used for the prevention of thrombotic events (for example stroke or heart attack) in people with acute coronary syndrome or myocardial infarction with ST elevation. At least as far as I remember, the Cardiologist told me it's to stop the body healing over the stent. No obvious side effects.

  • (Low Dose)  Aspirin - 81mg - daily - Daily aspirin therapy reduces risk of subsequent heart attacks in patients with a prior history of a heart attack, coronary artery disease (like atherosclerosis), or risk factors for developing coronary artery disease. The downside of a daily aspirin, it interferes with your blood's clotting action. For me, that also means I have to carefully manager aspirin use with nonsteroidal anti-inflammatory drugs (NSAIDS), such as ibuprofen (Advil). Since I depend of ibuprofen after long runs to reduce the swelling in my knees, I avoid a daily aspirin the day before and the day of my long runs.

  • Atorvastatin - 40mg - daily - Statins are a class of drugs often prescribed by doctors to help lower cholesterol levels in the blood. My cholesterol has been creeping slowly upwards since 1994. My diet and exercise has been great since 1997 but as my cardiologist said "you can't outrun genetics".

The statin has been problematic. When I started on them post heart attack, I had terrible back pain. Over the next few days it spread to my quads and knees. I went back to see my cardiologist, his advice, cut the tablets into as small as I can. Take a piece per day building over time to whole tablet per day. His suggestion was 1/4 of  tbalet per day (approx. 10 mg) a week, then 20 mg per day, then 40mg. If I had problems/pain, back off and go back to the prior dose.

I've worked up to 40 mg daily, but only through taking 20 mg (half a tablet) in the morning, and again before bed. Overall, I've beed pretty achy over the last 10-weeks, but not enough major pain to have stopped the atorvastatin. Except, as I said as the start of this post, I've been pretty achy, and in probably 3-instances, just not been able to complete a workout that should have been well within my capability by now.

So I've come back to re-considering statin use. On my 3-month appointment, my cardiologist dismissed taking a CoQ10 supplement. He said there was no proof it did any good. And yet, when I first got back to training, I received a recommendation for CoQ10 to counteract some of the impact of the statin from a couple of sports doctors that I respect.

Coenzyme Q10 levels deplete around 40 years of age, CoQ10 is hugely important for energy metabolism and oxidation specifically for heart cells and statins reduce the production of CoQ10. So taking a supplement seemed like solid advice. There were no real side-effects, and so it was a low risk addition. Based on what my cardiologist said, I stopped taking CoQ10.

On balance this may have been a mistake. The general fatigue, and joint piant I've experienced may be a direct result of stopping CoQ10 at the same time as peaking my consumption of Atorvastatin. I did a cholestoral test last week, which came back with HDL 34 / LDL 101, compared to a 2015 test of 51/134. My HDL could do with a boost, but LDL has certainly dropped with statin use.


To try to come to some form of conclusion, I've decided to take an easy week of training. No running, cycling or core work, 2x swim sets. At the same time I've stopped taking Atorvastatin. Come Saturday I plan my first 50-mile ride of the year, followed by whatever I can run on Sunday. At the same time over the past week or so, I've been taking a quality fish oil supplement in an attempt to boost my HDL and also doubling down on reducing all other high fat foots. Statins take about 2.5 days to flush through the system, so by mid-week next week, I'll take another cholesterol test and see where I am.

Effects of Statins on Skeletal Muscle: A Perspective for Physical Therapists - 2010
The Effect of Statins on Skeletal Muscle Function - 2013
Supporting the use of medication with nutrition: A focus on statins - 2018
Evidence of Plasma CoQ10-Lowering Effect by HMG-CoA Reductase Inhibitors - 1993

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