The sequence of my state of mind and a blow by blow long winded race report.

relaxed, tense, sluggish, focused, relaxed, aggravated, found rhythm, intense focus, hurting, throwing up, happy and now tired.

Lifetime fitness is always a great race. The organizers put on an exceptional event every year and it was great to be back this year with a strong and focused Canadian contingent.

We arrived wednesday night, settled in on thursday with a swim at the target center LTF facility before "participating" in a spectacular severe weather system and rounded out the day with an easy 40min run with Andy Potts and Jordan. After that I just relaxed in front of the hotel room TV for a couple hours and watched too much sports center.

Friday was a typical pre race day; do some intensity in all 3, not to much, rest up and eat well. Unfortunately I felt really tense before the race, the Olympic year can be very stressful and I admit it catches up with me at times, apologies to anyone I may have yelled at.......

Saturday arrived and in warm up I felt very sluggish, in fact I felt remarkably terrible. I guess it pays to have "experience" because I brushed it off and focused on just making sure I was properly warmed up. Just before the start I was able to relax as I stood there laughing with TJ about something obscure.

I felt like I had a great start, settled onto the swimmers feet who was leading our group and watched Andy Potts and Colin Jenkins streak past to my left. For a moment I considered trying to go with them but that can get pretty ugly if you don;t make it so I stayed where I was. Brent and I swam side by side on the feet, I surged a bit before the first turn to gain position and ended up leading the chase with someone (Brent) HITTING MY FEET ON EVERY STROKE

It was so aggravating and I kept thinking "ahhhhhh stop doing that!!!!!".

I wanted to stop and punch him but maintained the chase instead because "someone" (Brent) is a friend (and it would be somewhat counterproductive). I'M KIDDING ABOUT THIS!!!!!

The start of the bike went really well, I quickly found rhythm and pushed the pace to try and bridge back up to Andy while hopefully spitting out any weaker riders from "the stagger group".

the stagger group - at USAT none drafting events the rules call for a stagger rule. Basically riders must stagger themselves outside a 2meter wide by 10meter long "box", left and right you can never line your draft box up with the rider in front. In highly competitive races this always ends up causing some bickering and controversy as so many of us swim and ride about the same speed and have trouble separating. A "staggered pack" forms with the athletes jockeying for position in an attempt to stay out of the draft. IMO and experience I honestly think we try and stay out of the draft, especially with multiple draft marshals (including the head USAT marshal Charlie Crawford) following the group ready to had out 1 min violations. I'm not sure what else can be asked of us as it is heavily marshaled. Often a rider who gets separation rides much faster as they can take the best line through corners and don't have to worry about moving back and forth, up and back to avoid drafting.

This weekend I rode with the staggered group until just before the ford parkway about 15km into the ride. When Matt Reed got about a 75meter gap I pushed hard to ride up to him. My goal was to "gap and go" with Matt, pace ABSOLUTELY NOT DRAFT with Matt and get to the narrow and twisting section of the course separated from the staggered group and able to take the best lines and avoid any question of drafting while trying to get back into the race for 1st as Andy Potts was well up the road. Once I moved through I realized I had a bit of a gap on everyone, thought "well I'm committed now" and forged ahead. I HATE racing for second and knew that if I couldn't establish contact with Andy Potts I'd have no chance of winning so it was a risk worth taking. In 2006 three riders used the same tactic, established a 1min gap before I realized it and I had to chase all the way to transition to regain contact all alone (I BLEW to pieces on the run and came 12th....). This year I was determined to be at the front off the bike having ridden hard and without any questions of drafting. Aside from my seatpost clamp coming loose and the nose of my saddle tipping down substantially (losing significant seat height and partly explaining why I didn't feel as strong on the bike for the last 10k) the ride went really really well.

I caught Andy alone with 5km to go but was quickly joined by Paul Tichelaar (go CANADA) and Benno who had ridden away from the stagger group. We entered transition in order; Benno, Andy, me and Paul only to watch Benno launch himself onto the run with an opening 4:40something first mile. I passed Andy right away and patiently ran up to Greg. Andy stalked us about 8 secs back as Greg and I ran side by side just like in 2003 (which I think at the time was the fastest I'd ever run). Greg surged and I responded, he is so tough and hard nosed, I led at points but generally just responded to Gregs surge as I think he felt he needed to get rid of me before the last KM. . Andy maintained contact less then 10secs back. I finally got rid of Greg at about a mile to go but have to acknowledge that without his surges I don't think we would have held Andy off and I know mr. Potts is keen for a sprint rematch after the Vancouver world cup finish last year.

It took some intense focus in the last mile to hold off a charging mr. Potts and I was hurting a lot but I just kept thinking "lean forward and don't look back", Andy almost closed the gap at the end and pushed me so hard I ended up throwing up a few times at the finish and had to lay on the grass for awhile to regroup.

All and all I'm really happy with the race as it was an all out effort and it paid off to again race to win (risk and win). Our squad kicked ass with Brent McMahon finishing 6th and Tichelaar in 7th. Colin had another brilliant swim and ride which was his goal for the race and our squad "represented" which is very exciting.

We're in Plymouth MN now, it's really nice with lakes everywhere, green spaces all over the place and a nice grocery store down the street (oh and a Lifetime fitness pool). Minneapolis is a brilliant city with so much fantastic architecture, the Mississippi running through it with green space and lakes everywhere.

I'm tired and going to bed.

SQW