Lee
06-22-2009, 07:03 AM
I will give some quick details first so you dont have to read the entire report to get them.
Race goal 5:29:29. Race outcome 5:06:40.
Swim goal 42:00. Swim time 36:28.
Bike goal 2:45. Bike time 2:39:46.
Run goal 1:50. Run time 1:45:51.
I did learn how to do a few things differently in the future, but I am pleased with my race execution as this is the most solid race I have done to date. I did this race in 2007 so I have some results I can compare.
I enjoy racing in Canada much more than I do in the United States. My wife Jen, her mother and I took the ferry up to Victoria on Friday morning. This gave them some time to do some sightseeing and shopping and it gave me time to relax and focus on the race on Sunday. I put my race wheels on my bike and went for a spin on Friday afternoon. Saturday afternoon I drove up to the lake to rack my bike and pick up my race packet. I met up with Chris Whyte and we drove the course together and this gave me a chance to discuss race strategy with him. I felt more prepared for this race than I ever have before a race but I was still feeling nervous as I really wanted to do well.
Swim- The air temperature was around 50 degrees race morning and I was getting chilled prior to the start of the race. When I got into the lake a few minutes before the start of the race it was a nice change since the water was warmer than the air. I guess the water temperature was around 70 degrees. Once the gun went off and I started to swim, I was feeling a bit sluggish and was thinking I did not want to finish the race the way I was feeling. But I continued to swim. I was in the middle of the pack and was getting a good draft and, although there was a lot of contact with other swimmers, the benefit from the draft was well worth the inconvenience. As I got closer the swim finish, I was feeling better. I was really pleased when I saw what my swim time was. Average HR 141.
2007 swim time 46:44
2009 swim time 36:28
T1 This could have gone smoother. My left foot did not want to come out of my wetsuit, I had a hard time getting my helmet fastened and my arm warmers did not want to go onto my wet arms. I gave up on the arm warmers and it worked out just fine as I was warm enough on the bike. Time 2:46.
Bike After getting through the swim faster than expected, I was feeling good starting out on the bike. I started out riding smooth and comfortable, and my speed was good. After riding with Bryan Urakawa a few weeks ago, he suggested I pay closer attention to my cadence. Ever since I have been making sure my cadence is around 90 rpm and this has paid off. I passed a lot of people over the first 15 miles and I continued to keep passing people. After that I dont recall getting passed by more than a few people. This course has a lot of rolling hills so I was leapfrogging several people but I ended up ahead of them for good. I completed the first loop in 1:19 and started on the second loop. A few miles into the second loop, I hit a downpour of rain. Fortunately this only lasted for 4 or 5 miles and I dont think the rain had an effect on my bike time. I completed the second lap in 1:20 and I was pleased with the consistency of my riding. This course has a lot of turns and small climbs which makes my consistency feel even better. I had 950 calories available on the bike and I consumed about 700 calories. Average HR 147.
2007 average bike speed 18.76 MPH
2009 average bike speed 20.32 MPH
T2- This should have been a bit quicker but no notable complications. Time 1:51.
Run Due the temperature being around 60 degrees on the bike, I did not find it necessary to take SaltStick tablets like I normally do. This may or not be why I had severe cramps in both legs in the quads and hamstrings. My legs had been tight all week and I was doing a tremendous amount of stretching. I am not sure if this helped of hindered me. I started out running feeling pain every step of the way and this continued throughout the entire run. I took a few salt tabs and then took one at every aid station. I was afraid to stop or change my stride for fear of cramping to the point that I would not be able to run anymore. The upside to this is that it probably kept me from going out too fast which I have a tendency to do. The downside is I only managed to take in 150 calories on the run. I was running at a decent pace so I tried to sustain the way I was running. My heart rate was in the low 150s which is perfect for me on a half marathon run. I finished the first loop between 51 and 52 minutes. The course is flat with a few small inclines. The inclines were hard on the second loop and my pace had slowed down a bit. I did the second loop between 53 and 54 minutes. I was happy to beat my goal of 1:50 by 4+ minutes and to complete the run course without walking. Average HR 155.
2007 run time 2:03:41. Pace 9:58/mile
2009 run time - 1:45:51. Pace 8:32/mile
Next up Troika HIM. Sub 5 hours? Well see!!
Race goal 5:29:29. Race outcome 5:06:40.
Swim goal 42:00. Swim time 36:28.
Bike goal 2:45. Bike time 2:39:46.
Run goal 1:50. Run time 1:45:51.
I did learn how to do a few things differently in the future, but I am pleased with my race execution as this is the most solid race I have done to date. I did this race in 2007 so I have some results I can compare.
I enjoy racing in Canada much more than I do in the United States. My wife Jen, her mother and I took the ferry up to Victoria on Friday morning. This gave them some time to do some sightseeing and shopping and it gave me time to relax and focus on the race on Sunday. I put my race wheels on my bike and went for a spin on Friday afternoon. Saturday afternoon I drove up to the lake to rack my bike and pick up my race packet. I met up with Chris Whyte and we drove the course together and this gave me a chance to discuss race strategy with him. I felt more prepared for this race than I ever have before a race but I was still feeling nervous as I really wanted to do well.
Swim- The air temperature was around 50 degrees race morning and I was getting chilled prior to the start of the race. When I got into the lake a few minutes before the start of the race it was a nice change since the water was warmer than the air. I guess the water temperature was around 70 degrees. Once the gun went off and I started to swim, I was feeling a bit sluggish and was thinking I did not want to finish the race the way I was feeling. But I continued to swim. I was in the middle of the pack and was getting a good draft and, although there was a lot of contact with other swimmers, the benefit from the draft was well worth the inconvenience. As I got closer the swim finish, I was feeling better. I was really pleased when I saw what my swim time was. Average HR 141.
2007 swim time 46:44
2009 swim time 36:28
T1 This could have gone smoother. My left foot did not want to come out of my wetsuit, I had a hard time getting my helmet fastened and my arm warmers did not want to go onto my wet arms. I gave up on the arm warmers and it worked out just fine as I was warm enough on the bike. Time 2:46.
Bike After getting through the swim faster than expected, I was feeling good starting out on the bike. I started out riding smooth and comfortable, and my speed was good. After riding with Bryan Urakawa a few weeks ago, he suggested I pay closer attention to my cadence. Ever since I have been making sure my cadence is around 90 rpm and this has paid off. I passed a lot of people over the first 15 miles and I continued to keep passing people. After that I dont recall getting passed by more than a few people. This course has a lot of rolling hills so I was leapfrogging several people but I ended up ahead of them for good. I completed the first loop in 1:19 and started on the second loop. A few miles into the second loop, I hit a downpour of rain. Fortunately this only lasted for 4 or 5 miles and I dont think the rain had an effect on my bike time. I completed the second lap in 1:20 and I was pleased with the consistency of my riding. This course has a lot of turns and small climbs which makes my consistency feel even better. I had 950 calories available on the bike and I consumed about 700 calories. Average HR 147.
2007 average bike speed 18.76 MPH
2009 average bike speed 20.32 MPH
T2- This should have been a bit quicker but no notable complications. Time 1:51.
Run Due the temperature being around 60 degrees on the bike, I did not find it necessary to take SaltStick tablets like I normally do. This may or not be why I had severe cramps in both legs in the quads and hamstrings. My legs had been tight all week and I was doing a tremendous amount of stretching. I am not sure if this helped of hindered me. I started out running feeling pain every step of the way and this continued throughout the entire run. I took a few salt tabs and then took one at every aid station. I was afraid to stop or change my stride for fear of cramping to the point that I would not be able to run anymore. The upside to this is that it probably kept me from going out too fast which I have a tendency to do. The downside is I only managed to take in 150 calories on the run. I was running at a decent pace so I tried to sustain the way I was running. My heart rate was in the low 150s which is perfect for me on a half marathon run. I finished the first loop between 51 and 52 minutes. The course is flat with a few small inclines. The inclines were hard on the second loop and my pace had slowed down a bit. I did the second loop between 53 and 54 minutes. I was happy to beat my goal of 1:50 by 4+ minutes and to complete the run course without walking. Average HR 155.
2007 run time 2:03:41. Pace 9:58/mile
2009 run time - 1:45:51. Pace 8:32/mile
Next up Troika HIM. Sub 5 hours? Well see!!