Moses Lake Olympic Race Report

[Lee]

This was my first race since Ironman Canada in 2007. I was both nervous and excited. I have been training more consistently than I ever have, although training and racing are two different things so I was not sure how my racing results would be. As usual, I set way too many goals for this race: I wanted to do the race under 2 ½ hours, average over 20 MPH on the bike and do the 10K run under 50 minutes.

Swim – I was more relaxed than usual. My swimming base is the best it has ever been, which must have helped. I looked at the 1 mile course and the guy standing next to me agreed that it looked short. I realized how short when I hit the first turn in 6 minutes and was 25% done. This swim was also one of the more physical ones I have done as there was a lot of contact with the other swimmers. One guy I could not seem to lose seemed to be swimming an individual medley and would kick me every time he changed stokes. I finished at 24:03, which tells me the course was way short. (But, really, who am I to complain with my swimming history?) Average HR 134.

T1 – One of my biggest fears racing is the transitions. I feel it usually takes me at least twice as long as it should, but I have made some changes in my routine and focused a lot on how to transition faster. It paid off. I managed to get my wetsuit off faster than ever and rode sockless for the first time. I got out of T1 in 1:28 then I heard someone say “your helmet,” which I was not wearing. Running back to grab my helmet added another 36 seconds, which ended up coming out of my bike split.

Bike – I headed out on a 22 mile out-and-back course that I thought was relatively flat. I would learn quickly enough that this was not the case. I set out hoping to ride the course under an hour, meaning I would have to average 22mph. The unforeseen climbing along with a moderate headwind crushed that dream quickly. I actually didn’t realize I was riding into a headwind until mile 4. I thought I was just riding slowly. I hit the turnaround at just over 34 minutes and was not pleased, although I realized that I had less climbing and a tail wind on the ride back. My bike split was 1:04, which means I had a negative split of at least 4 minutes. Average speed 20.8 MPH. Average HR 155.

T2 – This was my first attempt to leave my shoes on the bike and I was successful. I put on my socks, shoes and visor and was on the run course in 1:32.
Run – My biggest focus for this season has been running (well, and transitions) since I felt this would be the best way to improve my overall time. This is the first time I have run 4-5 times a week consistently and done any track/speed work. The first ½ mile was painful and I asked myself “why do I do these races?”. I then settled into a comfortable pace, which, according to my Polar S1 Footpod, which has been fairly accurate, was about 7 ½ minutes per mile. I was a bit surprised because most of my training runs are closer to 8 minute miles, although this run course was completely flat, whereas most of my training runs, which are from my house on the top of Mercer Island, are not. I hit the turnaround at 25:24 but my watch read that I had run 3.4 miles, not 3.1. Nevertheless, I was determined to break 50 minutes, which I felt I could do if I ran hard the last couple of miles, which I did, and, although my return split was 24:52, a negative split, the run still took me 50:16. If my Polar was correct (that the run was .6 miles too long), I would have done a 6.2 mile course in 45:48. Average pace 7:23. Average HR 1:55

Overall time was 2:22:32. I am really glad I did this race as I have the New Balance HIM in Victoria in 2 weeks. I feel this was a valuable learning experience at least in part because it proved that my hard work and training (and considerable weight loss) have paid off. A special thanks to my wife, Jen, who did the most awesome job of supporting me!! (She’s the best.) Maybe that is why I was more relaxed, although being in better shape probably helps too!

Hoping to nail New Balance and Troika….

[halvard]

Good work Lee

Nice report

[andrew]

great time Lee. amazing job of training this year - congratulations!

[benbiggles]

Looks like the hard work is paying off Lee, excellent job. I am confident NB will go well, just remember that helmet, technically I think physically having your bike in hand without your helmet on is a DQ.

Also what did you eat and drink during the race??

[Lee]

Originally Posted by benbiggles

Looks like the hard work is paying off Lee, excellent job. I am confident NB will go well, just remember that helmet, technically I think physically having your bike in hand without your helmet on is a DQ.

Also what did you eat and drink during the race??

I am pretty sure I will remember the helmet in the future. I was between the timing mat and the bike mount area when I turned around so I am not sure that is a DQ or not but I don’t plan on finding out.

As far as nutrition, I did not consume very much. I was not that concerned as this was a shorter race. My pre-race meal was a protein smoothie I made with soy milk, strawberries, blackberries, blueberries, raspberries, a banana and 200 calories off whey protein isolate. (WPI) The whole thing has about 700 calories and I drank maybe 2/3 of it. I also had coffee. I don't consume caffeine except on race day or before a race rehearsal.

On the course, I brought 600 calories. I had a 32 ounce bottle with 200 calories of WPI and 100 calories of Carbo-Pro along with 2 tablets of NUUN. I also had a gel flask with 3 shots of Hammer Gel for which brought my total available to 600. I drank 2/3 of the bottle on the bike but did not touch in until the last aid station on the run course. I put about 350 calories in during the race. Also took a few SaltStick caps. It was not hot so I am not sure that they were necessary.

My nutrition focus has been on the HIM distance. For HIM races I will have the same pre-race smoothie but also eat some oatmeal. On the bike my bottle will have 500 calories of WPI/Carbo-Pro in the bottle and 500 calories in the gel flask which will give me an opportunity to take in 1000 calories on the bike. I plan to take a SaltStick cap every 30-60 minutes depending on how warm (or hot) it is during the race.

[jrplatt]

Nice Job Lee, it looks like everything is coming together!

Are you sure the swim was short or was it all the swimming we have been doing that is making you faster?

[Lee]

Originally Posted by jrplatt

Nice Job Lee, it looks like everything is coming together!

Are you sure the swim was short or was it all the swimming we have been doing that is making you faster?

It had to be short. This was supposed to be a 1 mile swim and Roger Thompson got out of the water at 15:45. At Onionman, where the swim was .9 miles, Roger got out of the water at 20:28. That's a sizable difference. My swim has gotten faster but we need to stay realistic here! I am just happy I got out of the water in the middle of the pack instead of the usual end of the pack. T1 was different because there were actually bikes around mine which are usually long gone before I get out of the lake. I did manage not to get passed on the bike as well.

[MikePritch]

Nice job Lee. You are set for a gread day @ New Balance.

[max]

Well done - big improvement on the run!

[HansLund]

Awesome Lee, just plain awesome!!!!!