IM Oceanside 70.3 Race Report
It is currently 4:30am the morning after Oceanside 70.3 and I am sitting in my hotel bed eating leftover pizza because I am SO HUNGRY! Who knows how this blog post will turn out but at least I will be properly fueled :).
I arrived to this race early for once. I met my mom at the airport (yay!!) and we rolled up to our hotel to find Jan Frodeno sitting outside. I was just like “act cool, don’t trip getting out of the Uber.” I didn’t trip and made it safely into the hotel on two feet #accomplishment
We spent a few days enjoying the delicious local fish, watching the surfers, and riding around beautiful Camp Pendleton. Then suddenly it was race day…
Swim: Brrrrrr! The swim took place in a little marina just as the sun was rising. I tried to stay on feet and made it until about the first buoy when everyone started to gradually swim away from me :(. I came out of the water in 16th I think? I know what I need to work on!
Bike: I’m sure the bike course was beautiful. I saw parts of it the day before the race and found the views just stunning. However, come race day there is never any sightseeing going on. I was focused on catching as many people as possible! I rode as hard as I could on that day and moved myself up to 9th place.
Run: Those little, steep hills hurt!! They were no match for my light and responsive On Cloudflow's. I was pretty happy with my run though. I felt fairly strong and was only passed by Malindi Elmore (former Olympic runner, woah!), leaving me with a top 10 finish in a super strong field!
While I always want to do better, I was pleased with the result. It is pretty crazy to look back at Miami 70.3, just over 5 months ago, and see my run at Oceanside 70.3 already 11 minutes faster! I am so grateful for all of Siri’s help these past months and I am looking forward to the next block of training in Boulder.
Thank you to all of my sponsors who make racing possible for me, to all of my friends and family for their support and well-wishes, and to my mom, Lauren, and Larry for coming out and cheering for me!!
IM Campeche 70.3 Race Report
First off, let me just say that Campeche, Mexico was a beautiful city, full of genuinely kind and helpful people and LOTS of fans who came out to support the race! This little fishing village is slowly transforming into a tourist destination yet still maintains its small town, everyone-knows-everyone feel. The race was so well run and the course was challenging. I recommend you add this one to your list for 2018!
Now onto the race!
My travel companions and I arrived two nights before the race. They all reserved rooms at the Holiday Inn and, of course due to my inability to plan travel far enough in advance, the hotel was fully booked and I was off to stay in my Airbnb (which was still good). We arrived a bit later than expected so I ate some slices of plain bread I had packed and headed straight to bed.
Apparently, no matter how many blogs I write about not being nervous and instead being excited to test myself before a race, I still get scared and start crying the day before. Seriously how do you walk into a pro meeting with the likes of Leanda Cave, Heather Wurtele, Tim Don, and many other big hitters, and not leave terrified?! I went back to my Airbnb after that meeting and called Gunter in tears (that poor guy dealing with my pre-race emotions!!). As usual he told me to calm down and relax, it was all going to be okay.
I went to bed, slept terribly (standard the night before a race), and woke up ready to rock and roll!
Swim: The struggle was real. I mean, I was one of the first into the water! But alas, that counts for naught. The ocean swells swallowed me up and spit me out....five minutes behind the leaders. But thankfully I had a companion in the water to follow and she was great at sighting buoys (thank you!!).
Bike: Everything hurt after the swim. But I wanted to go so hard on the bike. I could see people up the road and all I wanted to do was catch them. I rode as hard as I could with no consideration for the fact that I had a half marathon to run afterward. I was able to move myself up from 9th place to 2nd place going into T2.
Run: I came off of the bike with Cecilia Perez right behind me. I may have had a fast transition but she FLEW by me in the first kilometer of the run. I just kept trotting along running what I could. I had no idea if I would be able to hold off the crazy fast women runners behind me but just kept chugging at my pace and drinking water. Lap one went by and it appeared the gap behind me wasn’t closing too fast. I had a chance to make it into the top 3!!!!
There was nothing like the feeling of running down that blue carpet knowing that I was going to round out the podium in third place. I was so incredibly excited, especially to share the podium with two rock stars: Heather Wurtele (multiple Ironman and 70.3 champion, all around beast) and Cecilia Perez (2016 Olympian for Mexico). We even got to spray champagne (one life goal: complete)!
I still have plenty of work to do and some huge races coming up but I couldn’t ask for a better start to the 2017 season. Thank you all for your support!
Mistake #3: Allowing my mind to sabotage my race
For the final installment of this series, let’s give the mental aspect of training and racing a go.
I have had plenty of races where I get so worked up and nervous before the race that I burn all of my energy before even hitting the start line! My heart starts racing and I put more and more pressure on myself to perform. I end up feeling drained once the gun actually does go off and typically have a terrible race.
The best races I have had were ones where I felt little or no pressure. I just wanted to go out there and see what I could do on that day. I was confident in the work and training I had put in and knew that I would give it my best no matter what happened.
Looking back, it seems that in the races where I crumbled mentally I was expected to accomplish a task that perhaps I was not quite ready for, or I expected myself to finish in a time that would have been a superhuman effort for me on that day. I was so focused on hitting a certain time or making it up a climb with the best climbers in the world without necessarily having the training behind me to back it up.
This is not to say that you should lower your expectations for yourself. Reaching my goals is what gets me out the door every morning to train. Yet, when race day comes around I have found that if I focus less on the time or place I finish in, and more on giving the best effort I can in that moment on that day, then I tend to have better races. Having a solid foundation of training behind me gives me a platform to jump off of in a race. When I can stand on the starting line confident in the work I have put in to get there, then I know when the gun goes off all I need to do it give the race my best effort.
I still have the pre-race jitters and nervousness, but I now focus less on the outcome of the race. I no longer wear a watch or look at a bike computer while racing. Nothing that the devices could tell me about my pace or what mile I am at will change the effort I am exerting in that moment. In the end we have no control over our competitors, the course, or conditions, but what we can control are our minds and bodies. Whether I finish first or last, I will finish knowing that I gave everything I had on that day, and that is all that I can ask of myself!
Mistake #2: Nutrition
Boy, how do I even cover the whole topic in one post? To begin, here is a condensed list of just a few nutritional methods I have tried that didn’t work for me (maybe they work for some people):
I’ll cut myself off there!
Let’s start with an easy one: not eating during rides / runs.
What if I told you I ate an entire jar of cookie butter and a carton of carrot cake sandwich cookies in 15 minutes...multiple times?
In the past I wouldn’t eat anything during six hour rides. I wanted to lose weight to improve the whole “power to weight” ratio thing. I would usually start crying around hour four for some stupid reason, like the road was bumpy. But I kept pushing forward to hour six.
When I finally made it home and crawled through the door, I felt entitled to eat a jar of cookie butter, did so, and then proceeded to feel so guilty that I ate more. But I must have burned like 1500 calories! I deserved that jar of sugar and fat. Or so I thought.
Sadly for me, that is not how the body likes to take in its calories. Whether you are trying to lose weight or not, it is so important to actually eat during a ride. Not only will eating while riding help you to lose weight because you won’t want to eat the wood of your kitchen cabinet when you get home, but you will also have a BETTER RIDE (and probably not randomly start crying). You will get more out of your intervals because your body will have the fuel it needs to keep pushing. This will make you stronger and faster.
Here is my rule of thumb now:
<1.5 hour ride: Just water or a light sports drink
>1.5 hour ride, especially if it is hard: ~25-40 grams carbs per hour or 100-300 calories per hour depending on the intensity, plus a sports drink with electrolytes
*Please note this will vary for different body weights, genders, type of exercise*
Before workouts I will have some carbs (2 slices of bread) and some high-glycemic fruits (jam or honey on the toast). After workouts I go straight for the Aminorip Chocolate Fudge to get in a quick serving of proteins and amino acids, giving my body fuel to start recovering asap. After taking a shower I will eat high-glycemic carbs so my body can break them down quickly, some fruits, and maybe a Greek yogurt. I try to avoid fats before and directly after workouts as it slows the digestion of the foods your body needs for energy or recovery.
Nutrition the rest of the time
Finding a “diet” that worked for me outside of training took years to figure out. After trying all kinds of fads searching for the magic bullet, and personally experiencing large weight fluctuations, I hired a nutritionist who changed my relationship with food and with my weight. It has made a huge difference in my body composition and performance. The funny part is, it is so simple!
I hate when someone tells me I can’t do something. I equally hate being restricted from eating certain foods. I love gluten, meat, carbs, chocolate cake, etc. I eat everything in moderation and at the right times of the day based on my body’s energy requirements and training.
I have five to six meals per day consisting of carbs, protein, fats, vegetables, and fruits. The proportions of each vary with each meal but at no time during the day would I say I am “hungry.” I probably eat more calorically than I did in the past, but rather than massive spikes of food intake and energy a few times during the day, I keep my blood sugar levels fairly constant. It helps me avoid cravings, recover after and between workouts, and prevents my body from going into starvation mode.
However, it is not as simple as just taking what you eat in a day and dividing it by six. The proportions of the food groups vary from meal to meal which is an important aspect to consider (ex. I eat carbs at dinner but only 0.5-1 cup of rice versus 1.5-2 cups of rice at lunch)!
I could go on for days about nutrition and mistakes I have made in this aspect of my training. Again, I am not a certified nutritionist in any way and these are simply my personal struggles and successes with my own body. It is entirely possible that what worked for me won’t work for everyone. I encourage you to read, contact a sports nutritionist, and record what works for you and your training in a log. Feel free to post here or on Facebook with any questions or comments!
PS - I can still put down an entire chocolate cake. ON MY OWN!
Mistake #1: Too hard or not hard enough
I want to go fast all the time and test the limits of my body on every workout. That’s why I love endurance sports! For me it is a way to find out what I’m made of and to see how hard I can push myself. Logically, if I want to push myself harder and go faster, I need to train for that and push myself to the limit every day, right?
One of the biggest mistakes I have made as an athlete, and seen countless other athletes make, is training too hard on easy days and then not being able to train hard enough on hard days. In the past I would go do a group ride on an easy day (I mean, I’m just sitting in the group, it can’t be that hard?!), and then my legs wouldn’t recover enough to push myself to a new level on my hard days. Training turns into more of a flat line where “easy” is just below the line, and “hard” is just above it.
Training should be more of deep valleys (easy workouts) below the line and tall mountains (hard workouts) above the line. When you have an “easy” day prescribed, it means your body has a chance to absorb all of the hard training and racing from the past few days and a chance to recover for the hard days ahead. When athletes go too hard on their easy days, they don’t give their body that chance for recovery and will go into the next day’s hard workout not yet recovered enough.
Seriously, easy workouts are the bane of my existence. I hate them. It is so boring to just roll around slowly while watching the group ride fly by at 30 mph. Unfortunately, easy rides are one of the keys to getting faster. Just by spinning the legs or going on an easy run, the muscles you just asked everything of in your last days of hard training are contracting and relaxing, flushing new blood in and out of your tired muscles. A true easy day will help to speed your recovery and prepare for the hard days of the week.
On the hard days the goal is to GO HARD. Like you’re about to fall off the treadmill hard (but try to avoid that). Or attacking so much you’re about to get dropped from the group ride hard. However, if you went too hard on your easy day, your body will not be able to go as hard as it needs to. The combination of truly hard “hard days” and truly easy “easy days” (with a few tempo or endurance days thrown in between) are what will help you get to the next level.
If you are like me, and probably don’t go easy enough when you need to I suggest this:
On your easy days, start going at an effort that you think is easy...and then go even slower. My easy rides probably average about 12 mph (but who cares about speed anyways on easy days!), and when I ride up any kind of incline my only goal is to make my legs only work enough so I don’t fall over. Hide your computer in your pocket, grab your friends, spin to a local coffee shop, eat that croissant, and spin back home. Your legs will thank you during tomorrow’s 10 x 3 minute all out efforts.
ROKA R1 Goggle Review
My three week swim block is almost complete, I just need to make it through one more swim this afternoon! My life for the past three weeks has consisted mainly of swimming, work, eating, and swimming. I have forced myself to love the pool and it is paying off! Heck, even a 5km swim feels like nothing now.
Last night, as if a gift from above before my 8.1km of swimming today, two packages from ROKA arrived. Talk about motivation to get into the pool this morning! I tore the box open in the elevator and was already trying the goggles on before the doors even opened (whoops!). Needless to say, I was pumped to go swim this morning and test out the new gear.
Of all the great ROKA goggle choices, I decided on the R1. Why you ask? If I'm being totally honest, it's only because Flora Duffy and Katie Zaferes wear them. If you're not sure who they are just google them, you'll understand. I figured if I had the same goggles maybe I could swim more like them...at some point in the future...after lots and lots of training...maybe.
ROKA sent three different types of R1 goggles - Amber Mirror, Stormtrooper, and Light Grey. Today I decided to go with the Stormtrooper, a clean white frame with gray mirror lenses.
I arrived at the pool at dawn with the sun beams barely cresting the horizon. I was afraid the Stormtrooper may have been too dark of a choice for early morning swimming. However, once I put them on and hopped in the pool they were fine in terms of brightness and they did not fog AT ALL. They did a great job of increasing the contrast and reminded me a lot of the Oakley Prizm lenses I use for riding. If it was an early morning, cloudy, open water swim I probably would have gone with the Light Grey instead but for the Miami morning sunlight these were perfect.
My two criteria when choosing goggles are:
1. Fit / Comfort
2. Angle of view
The R1's did not put as much pressure on my eye sockets as my previous goggles (TYR Special Ops). I felt that I could leave the straps of the goggles looser and they would still stick in place and without leaking. The only thing I needed to play around with a bit was the placement of the straps on the back of my head. If I put the top strap too high, or at least where I used to put it, the goggles would put too much pressure on the top of my eye. Once I moved the strap down, so it was essentially in line with the goggles rather than angling up, the pressure was gone and it was a perfect, pressure-less fit.
The TYR Special Ops were great in terms of field of view...but they also looked like alien eyes when pool swimming. While the R1 goggle has a smaller profile, I didn't feel like I sacrificed any of the visual angles, plus my swimmer friends will no longer make fun of me in the pool. The Roka Rapid Sight technology expands the field of view vertically to improve sighting in open water and in the pool.
Conclusion: Form. Function. Comfort. The ROKA R1 goggles have them all. And at just $30 these are a great addition to your tri gear arsenal. Oh, and if you're still not sure, ROKA gives you 30 days to try the goggles risk free! So seriously, for the price of a box of gels, make some sandwiches as ride food for the week and spend your money on a pair of the R1!
The 5am Alarm is Back
Du-du-duuu-dudududu...the 5am alarm is back in action! My three week off-season was great and included lots of wine and chocolate, but I'm so ready to be back training. I hate not having direction. Plus, the restriction of only one activity per day results in me sleeping in (until 6:30am) and falling off of stairs in the mountain bike park (whoops!).
Training for 2017 began yesterday morning. The focus for the next month is on improving my swim, which is admittedly awful, relatively at least. The alarm went off Monday morning as I quickly hopped out of bed and into the pool. With my one activity per day off-season restriction, naturally I chose to do every group ride possible, ride the mountain bike trails on a CX bike, and sprint a short run to see how fast I could still go.
Soooo......swimming. After three weeks of not swimming I jumped into the pool Monday for a 6km set. After 100 meters my arms were about to fall off. And I still had 5,900 meters to go. But, I made it through the set and felt much better as it went on.
This morning I was excited to get back in the pool. I expected that my arms would feel even better than yesterday morning now that they had 6km in them. I woke up early, started my run workout at 5:22am, was back home at exactly 6:33am, then efficiently changed and speedwalked from my car to the pool by 6:44am. I was in the pool by 6:52am with the hopes of being back home by 9:00am.
In terms of efficiency, I nailed it this morning. I was back home AND showered by 9:00am. In terms of swimming workouts, I was the nail this morning. I made it through 4km of what I'm sure looked like flailing and slapping the water. My scheduling efficiency was great for making it to work but not so great for the workouts today. Perhaps I should consider apportioning some time to eating in between workouts...
My arms hurt, yet I can't wait to get back in the pool again tomorrow. It will pay off, I'm sure of it. Even though the training feels hard, I focus on making it through each day and giving it my best effort in every training session. This is just the beginning!
First Pro Race - IM 70.3 Cartagena
Friday morning I rolled into the airport bright eyed and bushy tailed excited for my first trip to South America. I felt prepared, confident, and ready to take on the world in my first race as a professional!!! I arrived, practiced my spanish with cab drivers, strolled along the beach and dreamed of the race only a day away.
...Then I walked into my first pro race briefing.
I felt like it was my first day of high school all over again. People knew each other and I knew no one, well, except from reading their blogs, following them in Instagram, etc. I tried to act cool, as I practially ran to a chair in the back of the room hoping someone would want to sit next to me.
Suddenly it was real. Only 8 more hours until I would toe the starting line with these ladies who I have followed for so long and looked up to for years, and they all had their game faces on. The confidence and preparadness I had felt in the airport? Gone. I was scared. They all looked so fast and fit and now I was supposed to race them?!
When I got back to my hotel after the meeting I called my mom and nearly cried on the phone. I messaged Siri about how good all of the girls were and how nervous I was. Both of them told me that I needed to focus on my own race and do the best that I could on that day.
Then, 4am on Sunday: "Boom, boom, boom," the bass of my first of four race day alarms went off...not that I had been sleeping anyways. I scrambled out of bed, downed two cups of coffee and headed to the race.
Body marked. Transition assembled. Walked to the dock for the swim start. Sit on the dock. Delay. Trying to relax looking at the media, competitors, and spectators lining a massive ship.
The Colombian Armada has a beautiful vessel that travels the world and for the IM 70.3 Cartagena, they arranged its schedule so that it would be in the port for our swim. It was incredible and they even shot of the cannons for the men's and women's starts. The cannons were so loud that they had to arrange the ship in a way that it would not blow out the windows of the convention center!
One of my biggest fears was getting dropped in the swim and coming out minutes behind everyone alone. And guess what? I got dropped in the swim after about 300 meters, came out minutes behind everyone alone, and it was incredibly embarrasing (I know what I will be doing A LOT of in the off season!!).
Onto the bike and with no one in sight until 35km. It was kind of strange. I was riding alone in a foreign country through small villages and through gorgeous landscapes. It was hard not to get lost in my mind without someone to focus on in front or behind me. I just kept telling myself to give my best effort each pedal stroke.
Then finally I could see life ahead! One tiny speck of a rider in the distance. A rabbit to chase! Slowly I could see a small group of riders appearing closer and closer. "I'm back in the race" I thought to myself. Maybe I can get a top-10 finish, how cool would that be?!
Despite what appeared to be a flat course profile, the last 10km to the turn around and the first 10km after the turn around were rolling. Well, at least according to Miami standards. I was coming up on the group and because I was so afraid of any kind of drafting penalties, essentially sprinted up the hills to pass. We u-turned, had a nice little downhill, some rollers, and then were heading back into town and onto the run.
The run course was incredible. It wove through the streets of the walled city. Up and down narrow, cobbled roads lined with thousands of spectators and volunteers. It was also HOT. As in, "feels like" 101F with 86% humidity hot, and that was the weather measured at the airport...where there is actually airflow. It felt even hotter than that in the old city where breezes are shut out at its walls. I was so thankful for the aid stations every kilometer!
While the run course was incredible, my run was not. I was having some breathing problems and it felt like I was trying to suck air in from a straw. After the first loop of the run I realized I was actually in 6th place! I did my best to keep plodding and shuffling along and luckily was able to hold onto that podium spot until the finish line.
While my race might not have been the best, I gave the best that I had on the day and I was ecstatic that it was enough for 6th place and the podium in my first professional race. It was a beautiful race course and the amount of support by the police, armada, and volunteers made the day truly special! Also, it turns out the other women I competed against are incredibly nice and welcoming!
Thank you to A4C Bike shop for making sure I was fully equipped to race, Aminorip for providing recovery products that allow me to train day in and day out. Thank you Siri for preparing me for my first pro race in only three months of training; Nicholas for helping me actually get to and from the race so I didn't have to think about it; Gunter for telling me it will all be okay or to toughen up when I need it and for being the best training partner. Finally, thank you to all of my friends and family for the motivation, encouragement, and support.
Now it's time to take a break, drink beer, and refocus for next year!
This post has been a long time coming, actually it feels like that's how most of my posts end up. But, alas, thanks to the Scicon case I have so much extra time after packing my bike for Cartagena 70.3 this weekend that I am finally sitting down to write.
I'm a triathlete again! I know how it sounds,
"Wait, so you were a runner, then triathlete, then cyclist, and now triathlete again?"
It sounds like I am indecisive (not completely untrue) and all over the place but I promise you, it was all a necessary part of my journey back to the world of swimming, biking, and running.
I was burnt out after running in college. I loved my team, the program, the coaches, but my personal struggle with trying to be the best dug me into a hole that it became difficult to climb out of. There were days I would eat no more than a few carrots, or nothing at all, and my mind felt like I was in a trance. My body just a vehicle to move around campus, my mind foggy, my eyes filled with stars. But, I was on the cross country team! I was running so well and it was clearly because I was not eating and running 95-100 miles per week (kidding). Oh, my training plan said that I was supposed to be at 98 miles this week and I was only at 97.45 after Sunday's long run, well of course I needed to run the extra .55 miles around the parking lot!
This worked for one season then the string of injuries began - stress fracture, near tears of both of my Achilles tendons. It was exhausing, one thing would heal and the next injury would come. To make a long story short, I felt that running wasn't for me anymore. So I decided to train for an Ironman (maybe I didn't realize at the time that this still included running). But who was I without running?
In 2012 I signed up for my first half ironman and the rest is history...until 2013 when I realized I still hated running. Instead I decided to ride my bike. All the time. As many miles as I could per day. Oh, you did 95 miles today? I did 106...for the past three days. This didn't make me a good cyclist but it gave me some sense of purpose each day.
In 2015 I raced in Italy on a professional cycling team. It was...interesting. I always tell people that while I don't regret it at all, I wouldn't do it again. In 2016 Jono Coulter and Lindsay Bayer took a chance on me to race on their new Hagens-Berman Supermint Pro Cycling Team. I will forever be greatful to both of them for that opportunity when at the time my future was so uncertain. The people and the team were a MASSIVE change from 2015 and continually exceeded my expectations (you mean we actually get to drink beer and eat ice cream after a race?!).
In the offseason I decided to dabble in triathlons. I started to "train" which mostly included running a little, swimming an hour three times a week, and sprinting through a long run on Sunday. It was refreshing and fun and I was SO happy again! So happy to feel the high of a great run, or the water rushing around me diving into the pool. I knew it was time to go back to triathlons. I always knew I would but I just wasn't sure when it would happen.
I sent a desparate email to Siri Lindley and essentially spewed my story while asking, begging really, for her to consider coaching me. Thankfully she agreed. The first week we started working together I eagerly checked my training schedule and quickly realized I had not really been training. Six weeks later (including two weeks of nothing due to illness) I raced Miami 70.3 and qualified for my elite license.
This brings us to December 1st, 2016. I have my elite license and passport in hand ready to head off to Cartagena, Colombia for my first professional triathlon race on Sunday. While I always tell people, "oh, I have no expectations for myself, I mean its my first pro race, I'm just going to go and enjoy the experience," that is totally false and I do have expectations for myself. Big expectations and big goals. I know these things take time and most of the time I am impatient. I have no expectations for myself but this weekend and every race I know that I will push my body to the limit, harder than ever before. Regardless of the outcome, this is what I love about triathlons. There is no other sport where I have ever felt I could push myself so hard, past any limits I had, a true test of the mind and body over 70.3 miles.
So with that, I'm back and all in!
Life Lessons from The Dirtfield
I learned so much from my Hagens-Berman Supermint teammates this year – ie. how to use an Aeropress to make a true cyclist’s coffee. Yet, despite how delicious hand-ground and hand-pressed coffee is, made with beans from a single-origin green organic farm in the middle of the Amazon rain forest, one of the most helpful tips for in-race nutrition has been this one from fellow teammate/team owner Lindsay Bayer…
I love our Honey Stinger energy chews. My only struggle is actually opening the bag in the middle of a 100km road race surrounded by 120 other women who are all fighting for position while attacks go off the front or while a QOM ominously approaches. Between my labored breaths, akin to those of a pug with asthma, I try to tear open the bag and squeeze out the delicious bites of sugar and carbs inside. This usually results in eating just one or two energy chews before I give up and desperately grab the Honey Stinger Chocolate gel instead.
However, Lindsay solved my problem! Instead of grabbing a bunch of bags and stuffing them in your pockets like you’re packing for a hiking trip through Death Valley, grab a bunch of bags before the race, open them all, and stuff them all straight into your jersey pocket! Best idea ever! Your pocket will be filled to the brim with these scrumptious bites of joy when you grab for anything edible mid-race. Yes, you will probably finish the race with a sticky pocket but hey, when all you can think about is staring at that wheel in front of you during a race, you won't care how sticky your pocket is. That's what a washing machine is for!
Thank you for all of your wisdom this year, Lindsay Bayer, and the rest of my HB Supermint team! Learn more about "The Dirtfield" aka Lindsay here: http://www.thedirtfield.com/
Disclaimer: This has not been tested with a white jersey. You may need a large can of Spray n'Wash handy post-race if applying this technique while wearing white.
Professional cyclist turned professional triathlete living in Boulder, CO.