Friday
Apr122013
IMtx 70.3 (BETA)
Friday, April 12, 2013 at 3:37PM Click here to download or listen to the show!
(Crossing the finish line in a smoking 4:47!)
Episode 522 - Show notes:
- Week of Race
- Wattage test on Saturday. 270 watts for 20 minutes.
- Long and easy workouts on Sat and Sun.
- Swim and run Monday.
- Bilateral and head's up training on swim.
- Bike Tuesday, with checkup on fit.
- Swim on Wednesday.
- Getting rest of gear together and cleaning bike from Wednesday on.
- Removed frame bottle cages. Moved them to behind saddle. Use back of tri shorts as spare water bottle holder.
- Zeroing out devices, setting up modes in Ambit.
- Outlined a strategy:
- Pre-race
- Breakfast time is 7:40 - 3 hours = 4:40 am
- Caffeine pill instead of coffee
- Beet juice as pre-race drink
- Put race belt on before wetsuit.
- Swim
- You're in 7:30 wave, yellow cap.
- Bike
- Go slightly dehydrated to concentrate blood sugar.
- Beet juice on bike.
- Bike aid at 13, 24, 37, and 48 miles.
- Asthma inhaler hit before the run.
- Run
- Run like you're riding a bicycle
- Pre-race
-
(Bike set up in transition and ready to go.)
- Day before race
- Schedule for race in phone.
http://www.ironman.com/~/media/f82d8732d5aa4f4d9f2afd64a2b164e8/texas%2070%203%20final%20schedule%20updated%203%2020.pdf - Practiced bike shoes already in pedals mounts and dismounts.
- Finding out no race number belt required on bike.
- Bike wars are out of control! Everybody's on aero carbon bikes. Wow.
- Buying goggles at expo. And whatever else is good stuff.
- Last meat was chicken sandwich for lunch.
- Spinach enchiladas for dinner. - Too much cheese! Bleah.
- Turned down going to amusement park idea.
- Dinner with friends!
(ZenTri Meetup with friends at Tortuga's!) - Schedule for race in phone.
- Morning of race
- Caffeine pills instead of regular morning coffee to keep from having to pee tons.100 mg.
- 3 bagels and coconut milk 3 hours before start.
- Lube in running shoes.
- Water bottles to pour in aerobottle race morning
- Bring pump to transition area on race morning
- buy morning gatorade bottle and plan out morning snacks
- Cool sleeves under wetsuit. Same with calf sleeves.
- Gels in bento box.
- Pills in bento box.
- Forgot towel. Went back and got it.
- Throw-away fuel bottle of Gatorade and Malto while waiting for swim. Last of beet juice in there, too.
- Caffeine pill.
(Ready for the start with @KingOfPain)
- Swim
- Map and speed of swim.
- 29:58
- Got on front for start. Gave me space to swim around a bit.
- Lots of people shocked by cold water. 65 degrees. But felt warm by end.
- Wave starts nice.
- No kicking on swim
- Breathing left and right was great.
- Accidentally karate chopped somebody square between the legs. Sorry!
- Amber lenses of Aquasphere Kaimans was amazing.
- Forgot to lube neck. Ouch.
- Time was the same as last year, but older age group, so 10th instead of 14th. :)
- Kept head down, hard effort in arms, but holding back enough to bilateral breathe.
(Amber lens Aquasphere Kaiman goggles. Excellent for open water.)
- Bike
- HR, map, and speed of bike race.
- Power, cadence, torque, and more.
- 22.4 mph avg.
- 22.9 on way out, 22.2 on way back.
- No socks. Or on run.
- Did bike shoes in pedals.
- Heart rate was really high at start.
- Pedaling easy at first while getting shoes on is a nice strategy. Lets HR come down faster.
- Mostly crosswinds. Never noticed it that bad because of training for it.
- Sniping drafts on the bike. Upside of later wave starts. Major upside!
- 1 scoop of Gatorade powder, 2 scoops malto, PER HOUR in a fuel bottle.
- Had gels, but never touched them.
- Used back of tri shorts as water bottle holder. Worked totally fine.
- Overfueled a little first part of bike.
- Cadence by feel. 78 to 88. 82 average. Best numbers were at 84. Called "self-selecting" cadence.
- Pills in Ziploc baggie in Bento box.
- Caffeine pills. 1 after being on the bike for an hour, then another after starting the run.
- Salt pills. 1 at start of bike, then 1 at hour 2, then 1 at start of run.
- Ibuprofin. 1 at start of the bike, then 2 more at hour 2 on the bike.
- TrainerView was critical. Knew the course like the back of my hand.
- Paid close attention to winds. Sat up and pedaled soft the last 4 minutes because it had a tailwind.
- All that time doing bike fitting paid off! Most comfortable, EASIEST ride ever. Flew by, which is a first.
- Used power average of current lap, hitting lap button every 20 minutes or so to keep average exactly what I wanted.
- Ended up with 215 average, 217 normalized. (coasting last part). 220 while pedaling. Basically, perfect!
- Non-polarized sunglasses with tall and wide coverage worked perfectly.
- Aerobottle with magnet hose. Reach behind seat for fuel. Never have to stop pedaling or take eyes off road.
- Pedaled really softly the last few minutes to let legs get ready for run.
- Varibility index of 1.00.
- Run
- HR, speed, and map of my run.
- 7:47 pace, 1:41 split!
- Hurt a bit at first, but that's normal. Just don't strain!
- Splits started coming in at sub-8 pace.
- Light headed entire run. Need to work more on weight and fat metabolism.
- Beet juice made breathing super easy.
- Gatorade chews on the run. Caffeine gels problem again. Jeez!
- The run is all about heat management.
- Poured water on me, but not in shoes.
- Lifted jersey up to chest to stay cool on the "with-wind" sections.
- Kinda needed to pee, but kept hammering. Gary was right behind me!
(At the finish line with Gary - @Tank92 - Mr. Bike Legs!)
- Afternoon after finishing:
- Finally peed several hours later. Bright red from beet juice.
- Hung around for rolldown.
- Nobody is fat. But huge variety of body types.
- Listening to Talk Ultra. Nutrition and pacing tips from Phil Maffetone.
- 6:22 70.3 9 years ago at Buffalo Springs. 1 hour 40 minute difference.
- Use somebody close to your speed to make you more competitive (Gary). Kept me honest and fast!
- Much less swelling in feet than usual. Calf sleeves did the trick?
(If you listen to the show, you'll know what this is.)
Reader Comments (2)
What a great race! Thanks for all the tips and info. I'm looking forward to hearing the podcast on my long bike tomorrow.
It was so great meeting you guys! May 19th is getting close!
yuk ;)