Metro Area Athlete Profile - Mark Gowler

SBRStL - Well, Mark, you’re coming off of a pretty good season. You were the man at local sprint distance last year. What was it about last season that found your groove?

Mark - Last season I found my "groove" for a number of reasons. 1) In 2000 and 2001 I was a triathlon coach through the Leukemia and Lymphoma Society. I enjoyed doing this and met a lot of wonderful people; however, I was out of my routine as far as racing and training. I gave up my duties for 2002 so I had more time. 2) A shoulder injury had healed by September 2001 and I had nearly a year of consistent training under my belt by August, 2002. 3) I did quite a few bike races in the spring and summer which were tremendous workouts. 4) I ran with fewer injuries then usual, specifically calf problems, so I ran more consistently.

SBRStL You’ve been involved in metro area triathlon since the beginning. So with twenty tri-years under your belt, how much importance do you place on experience when racing, or is it usually just a matter of the best conditioned athlete?

Mark – Experience in racing and training is a huge advantage but not without the continuing desire to improve. I know when to back off and take a break and know how to read my body. Training must specify to the demands of the race. I’m sure there are better conditioned guys out there than myself but perhaps they don’t understand how to balance their training. There is also the mental side. I try not to worry about things that I have no control over. I simply try and get myself in the best physical condition possible. I’m not afraid to win or lose. I simply love to compete. I have learned that it is always better to be slightly under-trained then even a little bit over-trained. Over-training for one person might not necessarily be the same for another person.

SBRStL Sticking with the experience theme, can you describe for us what the vibe was like back in the early eighties, when you took part in that first LSL triathlon?

Mark – I was very nervous for the first LSL tri in late June, 1983. It was to be my 3^rd tri. I had won the only triathlon in town in 1982 (Herndon Park, U.City) but Carl Macuiba (living in U.City) had placed something like 55^th in the Ironman and he was going to be competing. Also Bob Curtis was a late entry who had placed 5^th overall in USTS Atlanta that spring. I didn’t have an abundance of confidence in my training. I ended up 4^th overall (2^nd off the bike) behind Bob and Carl. I was real happy to get in the top 5. Back then, nobody had wetsuits, disc wheels, or anything else high-tech. I do remember using elastic laces in my bike shoes to save time. I also remember Bob Curtis showing me how his mom had used some Velcro on his shoes to speed things up. His parents traveled with him to all of his races in a motor home. I believe they were from Indiana. Bob would go on to place 6^th or 7^th at Ironman that year. This was the third tri in St. Louis but the first "glamour" event. There was quite a bit of media coverage as well. The Touring Cyclist was the main sponsor and they were giving away a nice bike frame to the overall men’s and women’s winners. 1983 was the first year for a lot of triathlons, so there was quite a bit of curiosity about them. A lot of people were intrigued about the Hawaiian Ironman but this was a local event and much more achievable. The original distances were supposed to close in proportion to the Ironman. (3/4 mile swim, 35 mile bike, 10 K run).

SBRStl - If memory serves me correctly, you’ve made the Kona trip before. However, it seems to me that Ironman doesn’t have the orbital pull on you that it does on many triathletes.

Mark - I raced Ironman in 1997 at age 40 (10:26) for my only trip. I have qualified 9 or 10 times. I have always been fascinated by this race but I have no interest in going there unless I feel I’m where I want to be in my training. Simply completing the race has no interest for me. Looking back, instead of being such a perfectionist, I probably should have simply got myself in the best condition possible for that particular year and benefited from the experience. When I qualified at age 40, I had to be talked into it by my friend Mike Mooney. I simply had done the Springfield Ironhorse that year to see where I stood physically after being away from the sport for a year.

SBRStl - Ok, let’s talk about training. We always get around to snooping into training logs. Tell us what kind of workout you would call your old reliable?

Mark – These workouts would qualify as "old reliables." All of these workouts would be preceded by a thorough warm-up. 1) swim- 15 X 100 on a fairly tight rest interval at goal race pace. e.g. 20:00 1500 goal on a 1:30 interval, holding 1:20 or better. 2) bike- 16 X 1 mile repeats at 40 K race goal pace, approximately 45 seconds rest. Wear a heart Rate monitor and gradually build up to your anaerobic threshold, perhaps exceeding it on your last few. 3) run- 5-7 mile run, starting out easy and building gradually throughout until the last couple miles, which you’re almost racing.

SBRStl - What level of science do you apply to your training? Are you more of a perception of effort guy, do you chart and graph, or are you somewhere in between?

Mark – As far as the level of science I apply to my training, I guess I’m somewhere in the middle. A good coach is part scientist and part artist. I like to do workouts that give me confidence, even if it means starting out at a very low level, but being able to build on that and see improvement. I’ve been using a HR monitor since 1999 for running and biking. Most people train medium effort to medium-hard effort. You need to train at race pace or faster periodically and much easier more frequently to be able to recover properly. I enjoy reading about what other coaches and athletes do but usually I feel that I know what is best for me. I use a lot of intuition.

SBRStl - Do you have a tentative race schedule mapped out for 2003?

Mark – What I love about bike races is that I can sign up race day. I always try to get in the best shape possible and then see what appeals to me on the horizon. I told a friend once that I don’t see how you can commit to Ironman in October during January. He said: "Mark, You’re going to be working out anyway." He’s right, but I hate to feel like I have to train.

SBRStl - Here’s an opportunity to plug your masters swim classes. What are a few of the more common stroke errors you find among intermediate swimmers?

Mark – A few of the more common stroke errors I find among intermediate swimmers are: 1) lack of rotation, along the longitudinal axis. 2) over-reaching on entry, hands crossing over the midline instead of being in line with the shoulders. 3) wide kicks, scissoring, especially when breathing. 4) high head position. 5) wide arm recovery which often goes along with #2. 6) not finishing the stroke. Your hand should accelerate throughout the stroke.

SBRStl - Over the years that I’ve known you, you’ve appeared to be a pretty low key guy. When the gun goes off, you’re all about competing. But after it’s said and done, you seem unaffected by trophies and winning? What is it that motivates you through the pain?

Mark – What is it that motivates me through the pain? I don’t focus on the pain. I like the thrill of going fast, much faster than in training. I love the magic of competition, the adrenaline, keeping focused on the task at hand. The only thing that matters is… right now! Live in the moment. Don’t worry how you may feel in ten minutes. Before I moved into my present house, I gave away most of my trophies. Winning is quite a thrill but making friends and earning the respect of my competition is much more meaningful. The race itself is the most fun for me.

SBRStl - You’ll continue to race on the cycling team this year?

Mark – I’ll continue to race bikes this year. I’ve done it off and on for 20 years, sometimes only a race or two. This past year, I joined the St. Louis Cycling Club and raced the most that I ever have. Cycling is like a chess match. There is a lot more than meets the eye. The most fit guy doesn’t necessarily win.

SBRStl - We middle of the pack triathletes would like to shave a minute or two from an Olympic distance race. Any thoughts you’ve managed to pick up over the years?

Mark – Here are some tips that may help you shave a minute or two off an Olympic distance race: 1) Warm-up properly in the following order. A short easy 5-10 minute run, an easy 10-15 minute bike (rack your bike in the gear that you will start in) and 5-10 minutes swimming, starting out easy but throwing in a few race pace singles with adequate recovery in between. Ideally, time the swim warm-up 10-15 minutes before the start of your heat. 2) With a wetsuit swim and a long run to the transition area (Chicago), it’s faster to take off the suit after exiting the water and then run with it. Ideally throw the suit to a friend. 3) Practice every warm weather bike ride starting out with your bike shoes already mounted to the pedals and your bare feet on top of your shoes (of course, shoes must be Velcro, not laces). It’s faster putting on your shoes going down the road at 10 mph than sitting in the transition area. Perhaps try practicing in an empty parking lot at first. Finish every ride taking your feet out of the shoes and riding on the tops to simulate coming into the transition area. Also you will never misplace your shoes in an often frantic transition area.

SBRStl - Mark, thanks for spending the time and have an even greater season in 2003.