Inter-Rockin Olympic Triathlon Race Recap

And just like that my “A” race and goal for this summer is done and in the book! I can officially say that I have completed an Olympic distance triathlon… and had fun the entire time.  It was truly a race where a smile was on my face (sometimes only mentally) the entire race.

The Race was the Inter-Rocken Olympic Distance Triathlon in Interlochen, Michigan presented by 3Disciplines.

I knew going into the event that no matter what the outcome of the race was at minimum it would be on a beautiful course, and boy did northern Michigan did not disappoint! We were blessed with temps on the cooler side and medium humidity with eventually some great sunshine and many shaded areas throughout the course. My dad also competed, but was racing a sprint distance. now time for the recap.  If you would like to see a video showing the distance covered via the app “Relive” follow the link below!

View GPS Tracking Video Here!


When I was listening to the announcer explain the course while a jet-ski drove through the course and could only think “Man that jet-ski just keeps on going and going..” but I put that though behind me and told my self to F** It and lets do it. The wave was very small which was nice since it reduced the amount of thrashing in the water at the beginning. The water was as calm as a glass and all the buoys were able to be seen! Now it was just a matter of executing it. I kept my swim pace at the “chug a chug” pace, or where it was just one are after another. Due to actually having a warm up (unlike the previous sprint race) I felt much more comfortable in the water. Then it was up the long carpeted path to transition.


Coming out of transition I was feeling much better than I was expecting, but knew I had to save that energy. The bike course was pretty much flat as a pancake with the occasional bump, but there was a strong headwind going out on this out and back bike course. With being near the end of the olympic pack out of the swim I was surrounded by a lot of fast sprint athletes. This made it weird when at the sprint turnaround and I was the only one continuing on straight. At first the volunteer looked at me weird and I just told her I was olympic distance and her confusion settled. Overall I felt pretty good on the bike. I had timed out to take 2 gels on the bike and they proved to do pretty well. A couple mile stretch on the course was a bumpy recently repaved road. I think by the end of this section I could of had a bowel movement due to all of the vibrations (sorry for the TMI). I was riding around 2 women for the majority of the ride back after the turnaround and you could hear a sigh of relief from all of us once back on the smooth pavement. But considering I was able to hold 17.7 mph (when my anticipated was 16 mph or so) I couldn’t be happier with it.


Coming off the bike I didn’t feel as bad as what I was expecting. Must of been the gels working, but I was actually able to run and maintain a pretty good cadence and form. part of the run took athletes through the campground which was very cool since many people are cheering you on (and the smell of bacon wafting through the air).  The run then went to a dirt path the majority of the race that was very shaded (THANK GOD! ) except for around the 3 mile mark the course opened up to a state highway that was in the direct sunlight and was headed for a huge hill ! The run up was a bit brutal but I could see an aid station near the top… hence the word “near ” the top. there was still about 100 ft to travel before turning around.  It felt a little anti-climatic because I was expecting to take my drink and run down the hill. But once that occurred I was blessed with a great breeze and gravity!  My strategy for the run was to look at cadence and keeping my strides short. This helped me maintain my form all the way to the finish line and stay strong.

This resulted in a finish time of 3:16:23, and a 2nd place AG finish (the AG medals where old records). My Dad took 3rd place in his AG

Looking back at the race I had completed all of my goals that I set for myself,

  1. Not finish last in each discipline
  2. Just finish
  3. Have fun and smile

The event was so well-organized that i was surprised. There were so many volunteers and fencing that it was almost impossible to not know where the course goes. 3Disciplines you definitely put on great events and will definitely be back, whether it is for another year of the Inter-Rockin  or even some other of the races they offer!

Also appreciated the fresh hot waffles as the post race treat! Yum 🙂

Thanks for reading!





T-Rex Sprint Triathlon Race Recap

This post is a little delayed from the date of the actual race, but this was when i finally had time to sit down and reflect on the race. June 21st was my first race of this season, It is weird to think that this is starting my 3rd tri season already. This first race was a local sprint tri at Island Lake State Park and was hosted by Running Fit.

My training prior had been focused more on my “A” race this season which was an Olympic distance race on July 9th (Race recap coming soon).  aside from the longer distance training my body had been battling shin splints for a couple of months, this is probably from bad form earlier and didn’t let my body completely recover 100% before starting off again even though my form had improved greatly.  but going into the weekend be fore the race I was feeling pretty about how my shins were feeling and was expecting them to be fine for the race.  In all honesty though, the shin splints were the least of my problems those few days leading up to the race. sometime on the Friday or Saturday of that weekend I developed an intestinal bug that led to excessive bowel movements (sorry for the TMI). That Saturday evening several friends and I had tickets to see a small play in Detroit, and even though I did not feel the greatest still went because it was a highly renowned group that was performing with this play. which this is where it all went downhill. I remembered my mother saying to stay hydrated while being sick, but when Vernor’s (Ginger Ale) was the only beverage I was able to tolerate you can easily see where this went. By the end of the performance I had gone cold, shaking,  and my muscles were cramping due to the dehydration. on my way home from the performance I managed to stop at a Meijer gas station and get a bag of pretzels and a Gatorade to become dehydrated… While sitting in the parking lot at 11PM i was having flashbacks to my Drum Corps days and the symptoms I had of dehydration and the refreshing taste of a cold Gatorade. I spent the rest of the weekend and Monday regaining my hydration levels with some electrolyte tablets and plenty of water.

Ok now actually time to talk about the race 🙂

First off I would like to highlight that I have done this course several times in years past through other tri organizations, and is a local training ground for me, so I knew the course pretty much inside and out. The race was part of the Dinosaur series from Running Fit and was a Wednesday evening race.  The weather was absolutely perfect (mid 70’s and lowish humidity) I felt spoiled a little bit. This was my first evening race so I was a little unsure with prepping for the race with my nutrition during the day, but did my best.

The Swim:

The water was on the warm side to be wetsuit legal (probably around 76 degrees). I only had time to do a few strokes to warm up before being called out of the water. when my wave went off I wasnt as far out of the group as I normally like and might of panicked a little bit. Once that settled and I found my rhythm I was good to go… until I overheated a bit (the problem of having a full sleeve wetsuit). But finished the swim and felt better than I was expecting. Normally I would tend to have lots of vertigo but this time it stayed rather minimal.

The Bike:

With knowing the course I knew where it was acceptable to drop the hammer and speed up without killing myself. It was nice to see the hard work that I had done on the trainer this year begin to pay off. Not only was I faster I also had less fatigue than last year on the course. after seeing the 18.6 m/hr I definitely could tell that I had made big improvements since last year considering I might of been averaging in the 16 m/hr then.

The Run:

This was what I was most concerned about. With  having been injured prior to it I didn’t want to go out too strong and blow my legs up (especially since my A race was in only 2 weeks) but I kept to my small steps and high cadence (stayed between 175-180) and it managed to get the job done. This form change helped me finish fast (a pace faster than I normally never expect to run) and strong which I am very happy with.

Also managed to snag a 10 Minute Personal Record over last year! what can you say hard work does pay off. now back to training for the next race.. well maybe after some recovery. below is a picture of the timing breakdown for the event.

Thanks for viewing,




The volume is Building 


I know I have not been posting as regularly for triathlon training as I would like to be, but regardless here was this past weekends totals… well actually they were all completed on Sunday due to a busy Friday and Saturday. I had missed my brick workout from Saturday morning, so decided to move it to Sunday evening even though I had a very long swim Sunday morning. This swim was 2700 meters , and I know that it is the most I have ever recorded on a swim session. The bike in the evening was a little brutal, but primarily due to the humidity that was in the garage. I normally train in the basement, but figured that it would be a wiser thing to do a spin in the garage and readjust to the humidity since the first sprint tri of the season is less than 2.5 weeks away.

The run was a bit interesting for me. I have probably not ran in like 3-4 weeks due to shin splints that never healed completely ( the ones from march). This run felt much better. overall had no shin pain and my feet were getting adjusted to the running shoes again. It was a slow 2 miles, but it is 2 miles better than the day before, So I still consider that a win. Also the selfie game is a little on point after this run too.


Thanks for looking ,


I’m going stir crazy!

As any endurance athlete may know the term rest does not exist within our vocabulary… In anything we do. whether its our training, job, or family life there ares always something to do and are somewhere to be going. So, once faced with the dilemma of resting (could be due to a taper week or recovering from an injury) we are challenged with the predicament of “what do I do?”

Two weeks ago I was given the joy of dealing with the onset of some mild shin splints. They weren’t painful enough to be bound to the couch, but painful enough to notice that they are there. Thankfully the pain is only in my right shin. a little over a a week ago I then made the executive decision to cut running out of my training program temporarily until these have completely healed. Last thing I want is to still be fighting with them in July when it is race season. With making the jump to Olympic distance triathlons this upcoming summer I want to make sure that I can be in the best shape i can in terms of lack of injury and proper bio-mechanics. I am not look at race weight because whether I lose some or stay the same I am happy with my body the way it is lol.

Since deciding to cut the running out I have made active recovery and physio a priority of mine. Especially in the lower body many injuries can be prevented by working on other areas of the lower body because they are all inter-related and work together. I invested in a pair of compression sleeves (this is my first pair ever) and am pretty impressed with how much they have helped with my recovery! with combination of myofascial release (foam rolling), icing, and light stretching the pain is slowly starting to feel better. the only downfall is with not being able to run is im slowly losing my sanity… When I run (as every other runner knows) you feel just free. It is a major way I release my frustration and anxiety, so not having that has a way of release has been a struggle. coincidentally this rest week paired with a busy travel week for work which helped steer my attention away from wanting to run.

Do you have any other tips to help with the recovery of shin splints? I am also starting to look at the arch support in my dress shoes and noticing that they do not provide much at all… Looks like it might be some time for some retail therapy…

Thanks for looking as always,

John (@TheBlondeJohn)

Under Construction


Hello Everyone who has found my blog! I appreciate you taking the time to look at my page. As you have noticed… It is very empty. This is because I have just started this blog as of (3/12/17), So please bear with me while it will take some time to produce some content for you all. I created this blog mainly as a purpose to document my weekly training and thoughts, as well as throwing a couple edited photos in here and there lol. If this is something that is of interest to you please give it a like or a follow, I really do appreciate it.

Cheers Everyone,

John Steudle (@TheBlondeJohn)