benbiggles
08-23-2009, 03:48 PM
Okay finally getting round to this. FYI I like to post race reports whether they went well or not as a means of reflection and to then be able to try and figure out what went right, what went wrong.
Early Start - 3:40am wake up. Breakfast was bagel with honey, banana, almond butter and a smoothie consisting of banana, almond milk, udo's, arbonne protein powder (half serving), ice and water - total cals 700
Cindy drove me the venue which was awesome. Sipped on nuun on the way over. Set up t1/2 and first issue of the day - 310xt not reading my hub, no manual and new to the 310 so did not know how to 'learn' the hub, no big deal just no power (which actually sucked but no point wasting energy getting worked up about it). Went for my run (jog) and stumbled across a very convenient bathroom (now my secret) on route. Back to transition, found Cindy, put on my wetsuit, did some dynamic warming up for my shoulders/back and headed over towards the swim start with water and a gel in hand. It was cold but August so it would warm up right?
Swim - Took gel 5 mins before the start. Got in the water a couple of minutes before the swim start, went straight over to the buoy line (not that I could see it due to the fog) knowing the cable was there to follow and did a few strokes. I was right on the front line just ahead of everyone else who seemed to be unusually holding their position and not creeping forward (I creep whenever I can get away with it ;)). Off we go, head down, a very solid but not hard first 200m and no-one around me. At this point I begin running into slower swimmers from the earlier waves. I always navigated left to go around these slower swimmers and got back on the cable as soon as I could. This pattern continued until the course left the cable and broke right towards the exit. I could genuinely not see a thing due to the fog so was unsure of exactly where the exit was, no worries just follow the general crowd. Swim was executed well.
Swim Time 27:59 (pace 1:20/100), Overall Swim Position 29th
Transition was smooth, no issues (1:34)
Bike - After the first 2-3 miles I was very cold. This just got worse. I was FROZEN for the first 30 miles. The course is very shaded and with the fog/mist and the 48-50 degree temps (combined with a lean body) I just could not get warm despite working hard on the early climbs (something I would never normally do but I was desperately trying to generate some heat). Went through 28 miles in 1:15, on target for what I believed I could ride and still have something left for the run. I probably got a little behind on hydration on loop 1 but nailed my calories getting down 400 during the first loop and the same on loop two. Ended up drinking 1.75 liters during the ride (which included 1000mg sodium and other salts). Second loop felt good, caught Lindsey Corbin and Alexis Wadel amongst other pro women which was reassuring. Lindsey rode alongside me for a short time on one of the last climbs before I pulled away (I would see her on the run).
Bike Time - 2:33:41, 21.9mph, Overall Bike Position 36th
Transition smooth - 1:23
Run - Headed out feeling okay. I had strapped on my 305 and was aiming to keep HR around 160-165 and pace under 7 min/miles. After mile 1 I started to feel the tell tale signs of cramp in my quads which was a massive concern! I knew I would have to slow down and shorten my stride. I also now knew I would need to walk every aid station not every other aid station as planned in order to get back on top of my electrolyte/hydration. I ran consistently. Stopped at every aid station for Gatorade to wash down my salt tabs and every 3rd/4th aid station would chase down with water. I carried a 400cal flask of EFS Liquid Shot and finished this by mile 11-12 or so. My mile splits were - (missed first couple due to Garmin not locating satellites) 6:51, 6:58, 6:39, 6:44, 7:04, 7:15, 7:00, 7:28, 7:03, 6:50, 6:30 (last .36 miles). Avg HR 161, low side of my goal (would have been higher with less aid station walks with a faster overall pace. Avg pace 7:01 min/miles.
Run Time 1:31:53, 7:01/mile, Overall Run Position 65th
Overall Time 4:36:26, Overall Place 35th, AG Place 6th
Assessment - Swim was very good, I was hampered by the slower swimmers but so was everyone else. The exit could have been more cleanly dealt with had I been able to see it. No power data was frustrating and led to less than optimal execution. The cold hit me hard, no worries this was out of my control (although I could of perhaps worn arm warmers/vest). I did not take enough fluids in during the ride, my fault. Second loop felt really strong, felt like I could ride forever (this bodes well for IM). Calories were perfect. Early stages of cramp slowed me on the run, this was disappointing, assume this was due to lack of fluids/electrolytes on the bike (I hope so anyway). Ran very steady, was able to keep my HR up, a good sign nutrition was okay. Cramp never got full blown, an indication that my tactics of consuming a ton of salt pills and Gatorade helped things out (plus the walking through the aid stations). Finished strong, another positive to take from the race.
Summary - Not completely happy but not disappointed either. Some good things, some not so good. When I execute a good race 'when fit' typically my bike is my highest placing discipline in the overall scheme of things, swim 2nd and run 3rd. Definitely some work to do, but headed in the right direction.
It was great seeing team mates out on the course and getting support from those of you who were out there spectating. This always helps with motivation to dig that bit deeper. Thanks to Cindy who was my 'domestique' for the day, without you I probably would not have raced!
Early Start - 3:40am wake up. Breakfast was bagel with honey, banana, almond butter and a smoothie consisting of banana, almond milk, udo's, arbonne protein powder (half serving), ice and water - total cals 700
Cindy drove me the venue which was awesome. Sipped on nuun on the way over. Set up t1/2 and first issue of the day - 310xt not reading my hub, no manual and new to the 310 so did not know how to 'learn' the hub, no big deal just no power (which actually sucked but no point wasting energy getting worked up about it). Went for my run (jog) and stumbled across a very convenient bathroom (now my secret) on route. Back to transition, found Cindy, put on my wetsuit, did some dynamic warming up for my shoulders/back and headed over towards the swim start with water and a gel in hand. It was cold but August so it would warm up right?
Swim - Took gel 5 mins before the start. Got in the water a couple of minutes before the swim start, went straight over to the buoy line (not that I could see it due to the fog) knowing the cable was there to follow and did a few strokes. I was right on the front line just ahead of everyone else who seemed to be unusually holding their position and not creeping forward (I creep whenever I can get away with it ;)). Off we go, head down, a very solid but not hard first 200m and no-one around me. At this point I begin running into slower swimmers from the earlier waves. I always navigated left to go around these slower swimmers and got back on the cable as soon as I could. This pattern continued until the course left the cable and broke right towards the exit. I could genuinely not see a thing due to the fog so was unsure of exactly where the exit was, no worries just follow the general crowd. Swim was executed well.
Swim Time 27:59 (pace 1:20/100), Overall Swim Position 29th
Transition was smooth, no issues (1:34)
Bike - After the first 2-3 miles I was very cold. This just got worse. I was FROZEN for the first 30 miles. The course is very shaded and with the fog/mist and the 48-50 degree temps (combined with a lean body) I just could not get warm despite working hard on the early climbs (something I would never normally do but I was desperately trying to generate some heat). Went through 28 miles in 1:15, on target for what I believed I could ride and still have something left for the run. I probably got a little behind on hydration on loop 1 but nailed my calories getting down 400 during the first loop and the same on loop two. Ended up drinking 1.75 liters during the ride (which included 1000mg sodium and other salts). Second loop felt good, caught Lindsey Corbin and Alexis Wadel amongst other pro women which was reassuring. Lindsey rode alongside me for a short time on one of the last climbs before I pulled away (I would see her on the run).
Bike Time - 2:33:41, 21.9mph, Overall Bike Position 36th
Transition smooth - 1:23
Run - Headed out feeling okay. I had strapped on my 305 and was aiming to keep HR around 160-165 and pace under 7 min/miles. After mile 1 I started to feel the tell tale signs of cramp in my quads which was a massive concern! I knew I would have to slow down and shorten my stride. I also now knew I would need to walk every aid station not every other aid station as planned in order to get back on top of my electrolyte/hydration. I ran consistently. Stopped at every aid station for Gatorade to wash down my salt tabs and every 3rd/4th aid station would chase down with water. I carried a 400cal flask of EFS Liquid Shot and finished this by mile 11-12 or so. My mile splits were - (missed first couple due to Garmin not locating satellites) 6:51, 6:58, 6:39, 6:44, 7:04, 7:15, 7:00, 7:28, 7:03, 6:50, 6:30 (last .36 miles). Avg HR 161, low side of my goal (would have been higher with less aid station walks with a faster overall pace. Avg pace 7:01 min/miles.
Run Time 1:31:53, 7:01/mile, Overall Run Position 65th
Overall Time 4:36:26, Overall Place 35th, AG Place 6th
Assessment - Swim was very good, I was hampered by the slower swimmers but so was everyone else. The exit could have been more cleanly dealt with had I been able to see it. No power data was frustrating and led to less than optimal execution. The cold hit me hard, no worries this was out of my control (although I could of perhaps worn arm warmers/vest). I did not take enough fluids in during the ride, my fault. Second loop felt really strong, felt like I could ride forever (this bodes well for IM). Calories were perfect. Early stages of cramp slowed me on the run, this was disappointing, assume this was due to lack of fluids/electrolytes on the bike (I hope so anyway). Ran very steady, was able to keep my HR up, a good sign nutrition was okay. Cramp never got full blown, an indication that my tactics of consuming a ton of salt pills and Gatorade helped things out (plus the walking through the aid stations). Finished strong, another positive to take from the race.
Summary - Not completely happy but not disappointed either. Some good things, some not so good. When I execute a good race 'when fit' typically my bike is my highest placing discipline in the overall scheme of things, swim 2nd and run 3rd. Definitely some work to do, but headed in the right direction.
It was great seeing team mates out on the course and getting support from those of you who were out there spectating. This always helps with motivation to dig that bit deeper. Thanks to Cindy who was my 'domestique' for the day, without you I probably would not have raced!