This video shows a routine I learned in college when we swam dual meets at schools without a warm-up pool. A lot of guys would jog back and forth on the pool deck and do jumping jacks, but I found these swimming specific motions to be quite a bit more effective in preparing for a swim race. For a triathlon I do this routine after I have finished my bike/run warm-up and have gotten my wetsuit half way on. The wetsuit is helpful because it keeps your muscles warm, which is the point.

I used this dry-land warm-up routine last week before the Kirkland Triathlon, when the police wouldn’t allow us to swim prior to the race start, and I’ve used it at races like Escape from Alcatraz and Treasure Island where even if you could get in for a warm-up, the water is so cold that it just doesn’t seem worth it. Some people bring bands and do many of the same motions. I find that’s a hassle and just one extra thing to pack. You can make up for a lack in resistance simply by increasing the speed of your swimming movements.

Sunday I raced the Kirkland Triathlon at Carillon Point. I won, and was the first person to break an hour at this sprint triathlon. It was fun to get out and race! This was my first time wearing a race kit since May, so I was a little overly anxious to get out there. Also I couldn’t have done anything without Courtenay who schlepped all my crap everywhere before and after the race.

The swim was in Lake Washington. It took me a minute to get my rhythm after a 10 minute delay in the start waiting for the sheriff’s ok. The first 200 meters I was right with Dave Messenheimer and Chris Tremonte, then I pulled away and never looked back. I started the bike 45 seconds ahead of Tremonte, and had a nearly four minute lead by the start of the run. With that in mind I relaxed on the run, chatted with the volunteers and thanked them for all their help in putting on the race. I finished in 59:50, about 90 seconds ahead of second place, Rusty Pruden.

It was fun to lead a race like this. I have only done a few non-drafting races since getting my pro card in 2008, and this race was a reminder of how different non-drafting can be. My strategy was just to go hard and once I was far enough ahead, I went less hard. And, since I was leading the whole way, about 57 minutes of the race were spent alone watching the back of a police motorcycle (his job was hard because the volunteers didn’t expect me there yet)!

The course was challenging, hilly, and beautiful. And I’ll admit, my favorite part was probably that it was close to home. It was a great day to get out there and get back into racing mode. Now I just have to repeat this whole wire-to-wire race experience at another non-drafting event, the LA Triathlon on October 4.

All the other triathletes came back to Colorado Springs this week after competing in Australia at the ITU World Championship Series Finale. They didn’t bring back any medals, but worse yet, they didn’t bring back the kangaroo I asked for ( something about customs and baggage fees). So I’m giving up on these Team USA athletes and heading back to Seattle for some Indian Summer, and some hardcore training.

[Left: View of the Sports Med Clinic from behind the Normatec MVP boots, which inflate and push all the blood out of your legs – like ice bath, but not cold]

I’m really excited to get back and visit inewmed, Phil Spencer Chiropractic, and University of Washington Bone and Joint Center. When I came to Colorado the med staff talked boldly about taking care of me and getting me into some rehab therapy for the injuries I suffered this summer. They did take of me. In three weeks I squeezed in an x-ray of my wrist, some chiropractic adjustments, a few bags of ice, several hours spent on the Normatec, three soft tissue releases for a leg (two left, one right), and even a laser treatment (no idea what that did). The Olympic Training Center medical staff are really nice, and I’m sure now that they know me (quite well) we’ll be able to streamline their care and get even more out of my next visit (hopefully I won’t need so much rehab). The care in Seattle is certainly not free, but much like the OTC Sports Med Clinic, it is professional athlete quality. It’ll be good to see the home team.

After just a short trip, I am leaving the Springs more fit and healthier than when I came. The Olympic Training Center is pretty hard to beat when it comes to training focus, nutrition, access to support, and people to train with. I’m sure I’ll be back soon enough.

It’s not so bad being at the Olympic Training Center. This week I’ve been chowing down on some great food here on campus. The cafeteria is the social hub for all the athletes on campus because with the exception of swim practice, we all pretty much train alone. That, and most of the athletes here are not triathletes. For instance, last night I had dinner with Lopez Lomong, Jillian Petersen, Margaux Isaksen, a figure skater, and another pentathlete who’s names I don’t remember. Being here makes the adjective “Olympian” seem banal.

Most of the non-injured triathletes here are leaving for Worlds starting tomorrow (so basically Hunter and I will still be here). Let’s wish them luck, a couple US podiums would really help to keep our USOC funding next year.