Race Summary

Finishing Time: 12:55, not my best time but I’ll take it.

SWIM:  The swim was a rolling start.  We were corralled according to our projected swim time.  I forgot my timing chip and was waiting for my wife to drive to the race start and get it to me so I wasn’t able to get to the 1:05-1:10 corral.  I didn’t think it would make a difference but it did; I was hasty to find a set of feet to draft off of and I latched onto someone who was slower than I wanted.  I  was frequently jabbing my hand into his toes; his toenails were so long that they took some skin of my left index finger.  I thought that the draft was so good that I had to slow down to take advantage of it, kind of like when you stop pedaling to freewheel when drafting behind someone on the bike.  The reality of it was that I was following someone who was too slow and going at too comfortable of a pace.  I checked my watch at the end of the first lap and saw 40 minutes,… 10 minutes slower than my target.  I reentered the water only to be surrounded by others who swam just as fast as the guy with the long toenails.  I ended up finishing most of the second lap on my own.

TAKEAWAY: Rather than getting so preoccupied about someone to draft off of, I should have settled into my own pace FIRST and then find someone at my speed or faster to follow.  Bottom line is that I should have started in the appropriate corral.

Swim Finish: 1:22

 

THE BIKE: My plan was to go VERY easy the first 12 miles, build into my desired heart rate and hold it from mile 12 into 40, do occasional 20 minute intervals of what I considered ‘higher intensity’ riding from mile 40-80, and then finish the bike strong from mile 80-112, all while ingesting calories for the upcoming marathon.

This was probably the best executed bike split I’ve ever done, despite it not being my fastest.  For the first time in 8 Ironman finishes, no cramping or muscles twitching on the bike.  But it was too well executed; during the athlete’s meeting, they mentioned several sections that were really bumpy and that it was recommended that you stay off your aero bars when you get to them.  The course was riddled with water bottle cages that had broken off because of the bumps.  I kept telling myself that I did NOT spend all this money on my bike to ride upright and that the 80mm deep wheel in front and the disc in the back were meant to be ridden in aero.  So I rode over the bumps in aero position and my crotch paid for it; I brutalized my prostate!  By the end of the bike portion, it felt like I had been kicked in the groin several times.  The last few occasions peeing on the fly, it felt like I was peeing needles.

TAKEAWAY: don’t ride over bumpy roads in aero.  There’s nothing more awesome than the sound of my disc while going downhill at 35 mph……wump wump wump wump.

Bike Time: 6:02:54

THE RUN:  My strategy on the run was similar to the bike; hold back for the first 6 miles, settle into a pace from mile 6-20, and then drop the hammer the last 10k.  The moment I started the run course, something was off.  My lower back hurt like hell to the point where I had to stop and attempt to stretch it out.  The problem was, I couldn’t even bend forward to stretch it because it hurt too much.  The first 2 miles was more like a walk/jog session with intervals of stopping to try and massage my back.  At mile 3, I poured some ice cubes down the back of my race singlet.  The ice settled over my lower back and made the pain tolerable.  I was able to run somewhat comfortably but at slower pace.  Much of the course was on hard packed dirt and rocks with several sections on a cemented bike trail.  I wore racing flats…and felt every single rock I ran over.  I was sooooo jealous of the people wearing the fat-soled Hoka shoes that I vowed to get myself a pair after this race.

I got into a groove, settled into a comfortable pace, and made it to mile 20.  It wasn’t going to be the 4:20 marathon I wanted but it was going to be comfortable… maybe around 4:45 I thought.  I was concerned because I hadn’t peed for the entire run (3 hours,…no peeing) so I tried to force one out in a portable.  It felt like peeing needles again, the volume was VERY low, and it came out pink.  I freaked out figuring that something was REALLY wrong. I thought I must be extremely dehydrated so I basically had Thanksgiving at the next aide station to get the salt, carbs, and fluid back into my body.  I ate pretzels, drank Red Bull, had soda, water, and even a cup of Gatorade.  Shortly after loading up, I had so much food sloshing in my stomach that it was hard to move my body. Miles 21-24 were a pathetic shuffling and I finally broke down and walked most of mile 25,…the walk of shame.  I managed to jog the last mile and sprint to the finish but it was painful.

TAKEAWAY: I need to become a better runner…(period!!)  I should have really loaded up on fluids the first few miles but was so pre-occupied with my back pain that I was only taking little sips and drenching myself with water at each aide station.  Looking back, I really think the back pain and peeing blood were the result of riding aero on the bumpy roads.  I had done at least 4 overdistance rides (up to 7 hours) to make sure my lower back was conditioned for the duration of the bike portion.  My last overdistance ride was 116 miles and I felt FINE running afterwards.  I should have ridden upright on the handlebars over those bumpy roads!   It’s the morning after the race and it still feels like I’m peeing needles.  Don’t wear racing flats when running on trails.

Run Time: 5:14

Final Thoughts: I wanted to beat my PR of 12:09 at IM Wisconsin 13 years ago but learned that it wasn’t going to happen yesterday.  I feel that I’m a better endurance athlete now than I was back then but some poor choices didn’t allow that to show.  I’ll swallow  my 12:55 along with everything I learned and take it to my next race.

…I love my rear disc….wump wump wump wump.

Dave

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Results of Race Simulation #1

Yesterday’s race simulation consisted of a 45 minute swim, 112 mile bike, and 10k run.

The Swim: simply put, 45 minutes straight swimming with sighting practice for the last 5 minutes.  I practiced sighting after the right-arm entry as well as the left.  Felt fine.

The Bike: I tried to do my normal route that I used for previous Ironman races but the last 2 miles were cut off due to construction.  That meant that my last 2 miles consisted of riding in circles around my block, passing my house 2x, and it was the hardest 2 miles of the ride as I was already somewhat fatigued.

The Run: a simple 10k out and back on the river trail next to my house.

The most significant lessons occurred on the bike.  The purpose of the bike was to let my body feel all 112 miles to see how my neck, legs, and lower back would feel after prolonged riding in aero position.  I wanted to keep my heart rate low in order to be fully recovered before Wednesday’s bike interval session.  The bike took me about 6 hours and 35 minutes; my neck felt fine other than the discomfort of constantly extending my neck to see as my helmet kept sliding forward and covering my vision.  I started to feel my lower back at the 3rd hour, it would stiffen and loosen up at random moments, but not so much to where I had to stop pedaling.

I wanted to see just how ‘fat-adapted’ I’ve become so I thought I would limit my nutritional intake to the bare minimum of 500 calories for the entire bike ride.   I finished the bike ride feeling fine despite the limited calories but I paid the price on the run.

I started the run after a 4 minute transition and felt the usual ‘dead-leg’ feeling off the bike.  I figured that things would eventually stabilize after a few miles but they never did.  At mile 3 on my 10k run, I hit the wall and started walking.  At this point, I tried to force myself to run but couldn’t go any longer than 1-2 minutes before having to walk.  I had simply bonked.  I finished the last 3 miles, jogging and walking in shame.

So what did I learn?

The biggest thing I took away from this simulation is that I am not as fat adapted as I thought and that I’m going to have to ingest more calories on the bile.  Convention suggests 300-700 calories per hour so I’m going to try 300.

My bike is on point.  I kept my heart rate low for the first 3/4 of the ride, floating around 115-118 beats per minute.  With such a heart rate, I generated around 21 mph with a tail wind, 16 mph with a head wind, and 18.2 mph with no wind.  I plan on biking at 125-130 bpm on race day so my time is on point to definitely break 6 hours.

I’ve gotta lose weight and put some more time on the run.  I know that my poor run performance was likely due to nutritional deficiencies but even then, I expected to be able to at least jog slowly after hitting the wall.  The fact that I had to walk means that if I DO hit the wall during the race, I will be walking.  In the past, I was able to shuffle my feet after hitting the wall so I need to get my run fitness to that point or better.

I need to improve my core strength and hamstring flexibility.  Based on basic biomechanics, the causes of such discomfort is likely due to shortness in hamstrings and poor core strength.  I’ll resolve this issue with planks and stretching.

Things are shaping up nicely for the race.  I’ve got to focus on proper recovery so I can crank out another race simulation this weekend so stay tuned.

DAVE

Lower Extremity Strength for Triathlon

The following describes the routine I put together to supplement my run and bike:

Stability Ball Single Leg Bridges

 

 

 

Band Resisted Clams

 

Dumbbell Walking Lunges

 

Dumbbell Heel Raises

 

Dumbbell Single Leg Deadlift to Hip Hike

 

Band Resisted Monster Walks

 

I do at least 3-4 sets per exercise, 10-15 reps, and I perform this series at least 1x per week; I try to get 2x whenever possible.

 

Dave

12 weeks until Raceday: a quick update

April’s Workouts; was sick from the 6th thru the 13, and then AGAIN from May 1 thru May 6.  Overtrained!!

We’re at the 12 weeks mark and I’m just getting over a cold.  I’ve gotten sick twice in the past two months so that may indicate someone’s overdoing it…moral of the story is that I’ve got to back it down a bit to make sure I don’t screw up my consistency.  After all, consistency is what’s going to give me the fitness I need for raceday.

Here’s the framework of what I got coming up in the next 12 weeks:

The next 4-6 weeks:

  • I’ve got to get my body a taste of the race.  This means some training sessions where I essentially do a watered down version of the race.  During theses sessions, I’ll dial down my nutrition and race day intensity.
    • My race simulations will consist of a 1-hour swim, a 4-5 hour bike, and a 4-6 mile run.  My goal is to squeeze in at least 5 of these before race-day.
  • I’ve got to focus on my strength/mobility deficiencies.  Right now I have some pretty short lats, weak glutes and calves, a stiff upper back, and a weak core.  I know this is stuff that should have been addressed months ago but they weren’t, so I need to do something about them now; I was so into becoming a better cyclist that I failed to focus on these deficiencies.
    • I’ll be posting my core strength, mobility, and hip/calf strength workouts so stay tuned.
  • I’ve got to put some focus on running.  Right now it’s going to consist of drills and easy volume oriented running; I don’t want to start pushing the pace until my glutes and calves are strong enough to handle the type of running I want to do on race day.  I know it’s cutting it close but I’m confident that 12 weeks of running will have me prepared for race day.
    • I’ll be posting my drill sequence,…continue to stay tuned.
  • I need to swim at least 3x per week.  Swimming is the shortest component of the race and I feel I’ve got enough of a swim base to grind out a decent swim with minimal training.  BUT,…I still have to swim and definitely more than I’ve been swimming the past few months.
    • I’ve got a standard swim workout that I’m currently doing.  I’ll be posting that soon.
  • I need to do a better job at focusing on my recovery.  After all, that’s when all the good stuff happens (physiologically speaking).  I still continue to average 5.5 to 6 hours of rest per day and that ‘s horrible considering the volume I was doing.
    • I’ve got to sleep at least 7-8 hours per night.  It’s that simple.

So that’s pretty much it in a nutshell.
Dave

End of first big training block & weight loss.

Yesterday’s workout was a little more focused:
5 hours 3 minutes on my fluid trainer, 109 bpm average

5.13 mile run, 136 bpm average, 11:40 pace

3583 calories on 1 gel (100 calories).


Not being on trails helped me to focus a little more on target heart rates and it looks more like my target will be around 125 bpm on the bike and 135 on the run, give or take 3 beats per minute.

As far as nutrition goes, I’m looking at 1 gel every 2 hours while on the bike, assuming that I’m more fat adapted by race-day.  I’ll definitely have to test my target heart rates and nutrition plan on the actual road.

With 15 weeks left before race-day, I feel more prepared than I’ve ever been before.  I’m going to take the next week off to try and absorb a heavy 3-weeks.

Current thoughts:

  • I’m an awful 186 pounds; I don’t think I’m going to get much faster as a runner in the next 15 weeks but if I drop at least 25 lbs. as planned and my strength stays constant, I’ll be able to punch out a faster run pace.
  • I looked over the bike course and it appears that it’s loaded with rolling hills, more of a reason to be lighter.
  • I swam on Saturday, focusing on a very ‘GENTLE’ catch, relaxing my arms a little more, and I felt ONE with the water.  Plan on swimming tomorrow morning so we’ll see how this ‘GENTLE’ catch works again.

I ordered a set of 15 portioned food containers to help me with my food prep.  I like them because each compartment is somewhat insulated from one another.  My goal is to try and create at least a 1100 calorie deficit daily.  I’m looking at dropping close to 30 lbs. by race day, but will still be happy if I only drop 20.

Here’s the workout profile for Sunday’s epic brick:

The Bike: https://flow.polar.com/training/analysis/1258107332

The Run: https://flow.polar.com/training/analysis/1258108208

More to come…

Improvement

Rode 82 and ran 4 this Sunday.  Numbers were better with more controlled efforts.

82 miles, 127 bpm average, at 18.7 mph.  Last week’s averages were 17.8 mph at 133 bpm so I think I’m settling into my aero position.  Bikecalculator.com suggests that my wattage is up to 125 watts!!

Last Sunday I was at 111 Watts so definite improvement.  We’ll see how it goes next Sunday.

Dave