Adam McIntyre

About Adam McIntyre

I began doing triathlons in college at Florida State University. I started out doing sprints and Olympic distance races but quickly found my real passion was in the half and full Ironman distances. In the years since, I have targeted one or two races a year while working as a CPA. In 2017, my main races will be the 70.3 World Championships and a full Ironman race in hopes of qualifying for Kona.

Rex Wellness – Garner Race Report

I meant to write this blog after my “A-race” for the year, an ultra-marathon in Key West, in May. However, as that race didn’t exactly go as planned, I decided not to dwell on the negative and wait for something positive to come around. That day came with a perfect race, in perfect weather, only a few miles away from my house at the Rex Wellness Sprint Triathlon in Garner.

Last year I raced in all three Rex Series races that FS Series put on. They have always been one of my favorite races in town. The swim is in a pool so we get wall breaks. The bike is on good roads so you can put your head down and hammer. The run is only two miles so it’s done before you know it.

The Rex Garner race was on July 7th. There was no wind and it was 70 degrees. I slotted in behind teammates and superstars Cari Soleo and Stephanie Sullivan for the time trial swim start. I was nervous about the swim as I have not swum, at all, since the final Rex Series race of last year. I kept the stroke long and efficient and ended up with the 20th best swim overall (3:53 for 250 yards). I was glad to be done swimming and sprinted through T1 as quickly as possible.

The bike has historically been where I can catch up from my swim deficit and build a little gap on the competition for the run. I knew my legs had good endurance from the ultra-marathon training but was unsure about the top-end power needed for these sprint races. My legs felt AMAZING all day. I kept my head down and pounded as best I could. I knew I had good legs as I watched my splits on the Garmin mid-way through the 10-mile bike. On the way back, I focused on keeping the pressure on as every second counts when the entire race is only 40 minutes long! I finished the bike very pleased with my effort and had the fastest split of the day (24:10 for 10 miles). I cruised in to T2, racked my bike, and took off.

For the previous 6 months, all my training was based around running. I was routinely logging 80-90 mile weeks during the build-up for my ultra. I knew my legs could withstand any beating I threw at them on a 2-mile run. The question was if I could get them to turnover quickly enough for a sprint. It felt incredibly strange running at that pace; fun but also uncomfortable. On my way out to the turnaround, I saw teammate Kerry Martin absolutely flying on the way back! I knew I had to pick it up to have any chance at beating him. Just after the turnaround I was able to catch and briefly run with another teammate, this time it was Kelsey Noll. It was a nice mental break seeing that Kelsey was destroying the women’s field and making it look easy. I kept pushing and made it to the finish with the 2nd fastest run of the day (11:44 for 2 miles).

I could not have had a more perfect race. The swim was smooth, the bike was fast, and the run was over before it started to hurt. It was encouraging to have this happen after my ultra-marathon that did not go as well… to say the least! It was a great day individually and also for the Inside-Out Sports Elite team as we finished 1-2 overall on both the men’s AND women’s side.

New Baby, New Races

Pushing a baby stroller is a great way to stay in shape, apparently. That is the only explanation as to why I was able to maintain any semblance of fitness throughout this year. Prior to my son being born I was able to train on my own time table. I could easily fit in long rides and run with friends throughout the week. Not this year! I knew this was going to be the case and, as such, determined sprint triathlons would be the best option for me this year (well apart from the beer-mile which is perfectly suited for me).

There will be a common theme throughout these quick race recaps: the swim was terrible, the bike was tolerable, and the run was painful. Add up those ingredients up and it makes for a fun race!

Season Results:

NC Beer Mile – 24th OA

Rex Garner – 1st OA

Rex Wakefield – 4th OA

Rex Knightdale – 1st OA

YMCA Wrightsville Beach – 8th OA

NC Beer Mile:

I entered this race having done three previous beer miles. I might have forgotten about how painful these races are! Four beers in 7:34 is not my typical drinking pace. My wife and son came to watch the race so IMMEDIATELY after the race it was time to go home and put my son to bed. This becomes a struggle when a wave of beer flushes over your nervous system the second you get out of the car from the ride back home. Needless to say, my wife thought I was less than helpful that night!

Rex Garner:

My parents were in town for this race so it is always fun to race with family supporting you. This race was in July. I had not swum one stroke since September. I was a little scared of what would happen even during a 250m pool swim. My worst fears were realized when I flipped at 150m in to the swim. My back was DONE. The rest of the swim seemed like a doggy paddle that took forever. Sign number one that not training is not the way to get fast. The bike is a straight forward out-and-back route that takes you over some rollers. I had a blast seeing all of my teammates out on the course since they were all so far ahead of me after the swim. I knew my only chance at these races was to chase everybody down on the bike and run so I just gunned it from the beginning. My bike time was slower than the year before but the effort was much higher. Again, training apparently is important when it comes to racing! Finally, we got to the run and my legs showed up! It was the first time I had run hard in a few months and most certainly the first time I had run without pushing a baby stroller in a few weeks. I felt as if I was running on clouds without the added weight of my son slowing me down. With the race only being a two-mile run, I knew I could push the pace and hang on.

Rex Knightdale:

I had not done this race before so the course was new to me. I looked at the course map online and decided it was simple enough and that I would just “hammer it out” and hope for the best. That was a mistake. This course had many more turns and hills than Garner did. It was fun and fair but I wish I had driven the course at a minimum. The swim was even worse than my previous race! My back decided after 100m it was done so my swim time ballooned and my heart rate followed! I tried to push on the bike and run but my body never recovered from the abomination that occurred in the pool. I was happy to start my run prior to Dwayne finishing his run. This, however, was the first race I was at that the IOS-TMS team showed up in full force. The team had a great day as we had five of the first six men and two of the top four women!

Rex Wakefield:

A swim finally was not a complete disaster! I seeded myself higher in this race to avoid the pool zombies (triathletes who start walking during the swim portion) and it worked! I made it to the 200m mark before my back decided to quit on me! I am not proud to admit it but I was thrilled to have made it that far. It is wild what a difference a positive attitude can have on an entire race. Since I had seeded myself higher, I expected to be able to catch the front of the race during the bike portion. The legends, Dave Williams and Marty Gaal, were both having great races up front and kept a gap on me the entire bike leg. From my experience at Knightdale, I knew the importance of nailing my transitions in such a short race. I made it my goal to have a quick transition and get on to the run as quickly as possible. As I was running out of T2 I put my hat on and started to clip my race belt when it snapped. I had to stop, turn around, and tie it in a knot around my waist before starting to run again. This blimp in the race actually helped fire me up and jump started what was a very good run for me.

YMCA Wrightsville Beach Triathlon:

I was VERY nervous about this race. Not only do total studs show up to race but it also has a 1,350m swim! How in the world was I going to survive that? Hurricane Florence took care of that for me. However, it also took care of my strongest portion, the bike, as well. Hurricane Florence caused massive flooding and damage throughout the area and as such the race organizers were using the race as a community building event. They collected goods and donations for those impacted by the storm and also gave the families a chance for normalcy by hosting the 5K portion of the triathlon as a standalone event. It was great to be able to take part in the race even though this was my first open 5K since high school cross country! I always swore I would never race one again but I had to make an exception under these circumstances. The weather was perfect and the course was fun. I was able to maintain a very consistent pace and finish my season on a high note.

Time for beer and rest. On to big things in 2019!

The year of the sprints!

Race Reports on the Florida Challenge Triathlon and Sampson County Super Sprint

The past two weekends have been a huge change in pace for me. I have not competed in a sprint triathlon since 2008 and now I was looking at doing two in a row! To make the races even more daunting was the fact that I have not swam since my elbow surgery on January 17th. Here we go…

Florida Challenge Triathlon

I signed up for this race as part of the AJ Baucco Training Camp. This camp took place in and around beautiful Clermont, Florida. All 25 of the camp participants took part in this race as one of many workouts throughout the training camp weekend.

Morning: Race morning was sluggish as the prior day’s workout was an 85-mile bike ride and 4-mile brick run in the Florida heat. When I was packing for the camp I decided to not “tri-nerd” too hard so I left my aero helmet and race wheels at home. As I watched everybody frantically putting on their race wheels the morning of the race I thought to myself, “maybe racing on training wheels with Gatorskins is a bad idea!”

Swim: The swim was a 400m open water swim in the shape of a triangle. The swim was wetsuit legal but I did not think I was going to be able to rip off a wetsuit with my bad elbow. I settled on wearing my Xterra Speedsuit. The swim started and I did my typical long-limbed run into the water and dolphin dives until I could no longer reach. I was in the lead for all of about five strokes until reality set in. I settled in to a pace and settled for the fact that swimming with one good arm was not going to mean a fast time. I exited the water in ~14th place with a time of 6:11.

T1: As I was running to T1 it became evident that I was completely numb. This lead to me “streamlining” the transition by keeping my speedsuit on for the bike leg.

Bike: The bike was a short 8-mile loop around the lake we had just finished swimming in. Coming out of transition there were two quick hills to navigate before you could really settle into a good tempo. These hills really spiked the heart rate and shocked the legs into turning on. After the hills, the rest of the course was as flat as a pancake. I hit the jets and started bringing people in one by one. The ride flew by and before I knew it I was coming in to T2 in what I thought was 1st place. Total bike time of 21:45 was fastest of the day.

T2: My transition skills left a little to be desired as I went from 1st to 4th by the time I left. I thought I was quick but apparently, a quick transition for an Ironman or 70.3 is different when compared to a sprint triathlon!

Run: The run was an out-and-back 5K course right along the lakefront. I was quickly able to run down the 3rd place person within the first few minutes. The 1st and 2nd place had packed up and were now running step for step with each other about 50m ahead. I surged a little bit to hook on the back of the pack and tucked in for 800m to recover. Just before the turnaround, I noticed a guy riding a bike towards me and a triathlete running behind him. It was none other than AJ Baucco himself! For those who do not know, AJ is a professional triathlete and races on the MLT triathlon series. He was so far ahead of the rest of us that everybody had basically forgotten about him. After the crushing realization that we were all getting smashed by AJ, I decided to make a little move on the group I had been running with. I surged slightly and nobody came with me. After that, it was just about monitoring my effort and keeping the legs turning over. I was happy with my 5K as I finished in 19:36, good enough for 2nd overall and the 4th fastest run.

Baucco Podium

Sampson County Super Sprint

This fun little race was my first-time racing in Raleigh with my TMS-IOS teammates. It was fun to see the familiar faces at registration and in transition prior to the race. This was also the first race of the FS Series of races for the year so we were all hoping to make a good first impression. I decided to race the entire race in my speedsuit as it had worked well the prior weekend. Additionally, I brought along the Flo race wheels and aero helmet for a trial run! I was going full aero on a race that was going to take less than 40 minutes!

Morning: The race did not start until 9:00 so there was ample time to drive over, register, and set up transition on race morning. I bought some waters from the local Sampson County Piggly Wiggly but then had to scrap them soon after as the expiration date was March 2003! Two thousand and three!!! I will wait until I am the race site to fill my bottles.

Swim: The swim was a 250m pool swim that went off in a seeded time trial format. I was #23 meaning I had numerous swimmers ahead of me to chase. After the prior weekend, I knew this was likely a reasonable location for me to start. The swim was uneventful and was over in 3:53 (all splits include transition), which was good for 11th overall.

T1: I had my full race setup going for this race. I got everything on quickly and headed for the exit. There was a guy at the exit saying “Do not mount until you cross the line.” I thought this meant getting outside of the transition line. It did not. I mounted, clipped BOTH feet in, took two pedals, and was quickly told the mount line was 15m ahead of me around a corner. Course mistake #1! I unclipped, ran about 5 strides, and started did another awkward flying mount.

Bike: The course had a lot more turns than I was expecting for a short 7 mile course in a very rural area. I slammed on the power immediately and started bringing people in quickly. It was weird getting to the turnaround and trying to do the math on the 7 people that were still ahead of me based off of their numbers. With only 7 miles of biking it was fun to just “floor it” the entire ride and go fast without any real repercussions. Total bike time was 16:24 and the fastest bike of the day. I knew there were still 4 people ahead of me that I needed to chase down.

T2: Nothing big to report. I think I have figured out these quick transitions!

Run: The run started by winding its way out of the parking lot and on to the main roads. I came to the first intersection and there were three volunteers standing in the middle of the intersection. I turned right but the course was actually straight. Dang it! Course mistake #2! I need to really look at the race maps before doing the races in the future. I did not take the time to bring my Garmin so I was “running blind” when it came to distance and heart rate. I was able to run down 2 people in the first mile but then I didn’t see anybody. That is not a good sign with only a mile to go in the race! I put my head down and tried to run hard but I couldn’t get any additional speed in my legs this early in the season. Coming in to the finish line I saw another person standing in the chute getting his timing chip taken off. I knew he had just finished and it was all a matter of how soon before me he had started. I checked his number (#11) and figured he had at least a 90 second head start. This was going to be close! I finished the run in 13:02 which was a decent effort (even with going off course) which was good for 1st overall and the 3rd fastest run split. I ended up winning my first race by what ended up being less than 20 seconds! It just goes to show that you have to keep pushing because you never know who is in front or behind you.