Post by benv on Mar 31, 2013 17:57:36 GMT -5
This was my first triathlon since moving to Cleveland and it’s obvious training for an early season HIM isn’t that straight forward with the local weather. Prior to this race I had only been able to do 4 training rides outside in 2013. My main focus for the first 5 months of the season is also IM 70.3 St George in May, so I wasn’ too well prepared for Oceanside, including no race rehearsals, no long rides in aerobars etc. It was intended to be a training event, a fitness test, go out and have fun and the end result didn’t really matter.
Flew in on Thursday and drove straight to Oceanside and went to pick up my race packet at registration. Did a 30’ brick on Friday, dropped of my run gear at T2, and then had dinner in Carlsbad.
Saturday – race day! I didn’t really have firm goals for the race but when adding estimated splits up a good race would be around 5h15’. Last year I did a 5h04’ with better fitness (I was preparing for IM SG at the time) and the key to going sub 5h was all about the swim (I had a 44’ swim in 2012 and a 45’ swim in 2011). So if I’d have a really fast swim in the 38-39’ range, i.e. 5 minutes faster than last year, I’d race for a sub 5h finish and hope for the best.
Boom! 7.08 and my wave was ready to start. Water was 60 degrees F, which I knew was kinda warm but it felt really cold, probably from being used to a swimming pool with very hot water. I had a lot of difficulty swimming to the start location, couldn’t stick my head in the water and definitely couldn’t breathe or exhale under water! Crap! When we got officially started I was struggling to get into some rhythm, just wasn’t comfortable and relaxed in the water and could maybe do 20 strokes before I was gasping for air and had to take a break. This lasted for about 15 minutes I’d say, when I finally started to get into a nice rhythm and could enjoy the swim and focus on my stroke. This winter I’ve been taking masters swim classes with Liquid Lifestyles which have really helped me with my technique, so I was hoping to be significantly faster than last year’s 44 min swim. Once I got into that rhythm the swim felt great and when I reached T2 my official split would be 38’09”, so about 6 minutes faster than last year. I was super stoked, and this meant it was GAME ON and I’d be chasing that sub 5h finish time! The only problem was when stepping onto the boat ramp I hit my big left toe quite hard against the concrete ramp and it was hurting quite a bit as I was running through T1. Hopefully it’d go away soon!
SWIM 38’09” – 1452th Overall, 228th in AG
Due to lack of outdoor riding and riding in aero position I didn’t know what I could expect from the bike, but given the good swim I had to ride hard. Last year my average power on the bike was 278 watts so in order to go sub 5h I’d have to ride and run just as fast as last year. So I pushed for similar power numbers and for the most part they’d be slightly higher, averaging around 281 watts. My nutrition on the bike was simple, I had 2 bottles with Infinit nutrition with me and two or three times I’d grab a waterbottle at the aid station to drink from it and immediately throw away. This worked great for the first hour, when my first bottle was almost empty until suddenly the full bottle launched itself out of the cage and away it went! I didn’t go recover it but made the decision to get Powerbar Perform at the next aid station even though I knew it was gonna give me stomach issues. It was a gamble and I was hoping for the best given I’d only be drinking one of those bottles. Throughout the bike leg I felt powerful but knew I was riding at a level that was beyond my current fitness. That toe I’d bumped also started to make his presence known every now and then. But the race was on, no turning back.
BIKE 2h 35’ 06”, moved up to 302 Overall and 55th in age group.
Looked at the Garmin and was right on track – last year I ran a 1h39’ half marathon and all I had to do now was repeat that (run 7’30”/mile) and I’d be sub 5h. Took a Gu in T2 and flushed it down with some water. Immediately my stomach was protesting, got all bloated and was compressing my lungs. My toe wasn’t complaining too much yet but that would change as soon as we had to run down the ramp from the pier level to the strand. Ouch! The beginning of the run was a struggle, couldn’t breathe which forced me to walk quite a bit, had to stretch out the hamstrings a couple times, and had to start and restart the running several times. Everytime I’d drink (even a small sip of water) it felt as if my lung volume only had 1/5th of its capacity but it would gradually get better as long as I didn’t drink anything. So that became my only strategy, don’t eat or drink, knowing there was no way I’d still make that sub 5h finish time (with all the stops and walks I was averaging 8’40”/mile ) or I’d be able to complete the half marathon run without bonking but that was the best I could come up with.
I got into a bit more of a rhythm as much as my lungs and stomach would allow. They were the limiters of my speed now, not the legs themselves. My core temperature started to get really hot and I continuously poured water and ice over my head but it wasn’t enough. By mile 9 I was so hot I thought I’d throw up, and at the same time I was starting to bonk so I had no choice but to force myself to take a Gu and hope for the best (again). It actually worked well, was able to pick up the pace to around 8’/mile and I was able to catch and drop Dino who had caught me and dropped me a few minutes earlier. The energy didn’t quite last till the finish but I did the best effort I could.
RUN – 1h52’59”
FINAL TIME – 5h13’12”, 393rd Overall and 68th in age group.
As I ran through the finish my first thought was where the Medical tent was cause I felt so overheated and urgently needed fluids and a way to let my body cool down. Couldn’t find it, tried to find a space to sit or lay down but there was no shade to be found (plus there was a band playing in the athlete’s recovery area – last thing I needed right now!) so ended up grabbing some food and several bottles of water and went to sit in the car with air conditioning at max capacity which helped a lot.
Main conclusions from this race:
- It was so much fun to do another triathlon, last one was IM ST George 11 months ago so it was great to be back!
- My fitness is definitely good, have some work to do but with only so little outdoor training it’s about as good as it can really get.
- Swim training has been helping a lot! Special thanks to Dan Rooker at Liquid Lifestyles as the masters swim training is showing real results! Knocking off 6 mins is a big gain.
- Despite total lack of quality time with the TT bike so far we seemed to be reunited and ready to kick more ass in 2013.
- When losing a bottle, turning back to go get it will save more time than using a sports drink you know doesn’t work for you. It’s stupid not to go get it.
- Gotta sort out those bloating and breathing issues on the run.
- My race strategy was one of ‘winging it’ and taking risks. I tried but I failed (you could say I was being stupid) but that’s OK. My final result was within the most realistic target, and it was a great training for IM 70.3 SG.
- My toe is protesting today, all swollen and blue. Probably getting it X-rayed tomorrow.
- Don’t forget the sunscreen! Yeah I totally forgot since sunscreen is the last thing you need in Ohio right now. Lots of sunburn.
- Red eye flights and hauling bikes and other gear to and from airports after a race totally suck. Next time I'm taking an extra day, get a good night sleep.
But most importantly, it was a blast!
Flew in on Thursday and drove straight to Oceanside and went to pick up my race packet at registration. Did a 30’ brick on Friday, dropped of my run gear at T2, and then had dinner in Carlsbad.
Saturday – race day! I didn’t really have firm goals for the race but when adding estimated splits up a good race would be around 5h15’. Last year I did a 5h04’ with better fitness (I was preparing for IM SG at the time) and the key to going sub 5h was all about the swim (I had a 44’ swim in 2012 and a 45’ swim in 2011). So if I’d have a really fast swim in the 38-39’ range, i.e. 5 minutes faster than last year, I’d race for a sub 5h finish and hope for the best.
Boom! 7.08 and my wave was ready to start. Water was 60 degrees F, which I knew was kinda warm but it felt really cold, probably from being used to a swimming pool with very hot water. I had a lot of difficulty swimming to the start location, couldn’t stick my head in the water and definitely couldn’t breathe or exhale under water! Crap! When we got officially started I was struggling to get into some rhythm, just wasn’t comfortable and relaxed in the water and could maybe do 20 strokes before I was gasping for air and had to take a break. This lasted for about 15 minutes I’d say, when I finally started to get into a nice rhythm and could enjoy the swim and focus on my stroke. This winter I’ve been taking masters swim classes with Liquid Lifestyles which have really helped me with my technique, so I was hoping to be significantly faster than last year’s 44 min swim. Once I got into that rhythm the swim felt great and when I reached T2 my official split would be 38’09”, so about 6 minutes faster than last year. I was super stoked, and this meant it was GAME ON and I’d be chasing that sub 5h finish time! The only problem was when stepping onto the boat ramp I hit my big left toe quite hard against the concrete ramp and it was hurting quite a bit as I was running through T1. Hopefully it’d go away soon!
SWIM 38’09” – 1452th Overall, 228th in AG
Due to lack of outdoor riding and riding in aero position I didn’t know what I could expect from the bike, but given the good swim I had to ride hard. Last year my average power on the bike was 278 watts so in order to go sub 5h I’d have to ride and run just as fast as last year. So I pushed for similar power numbers and for the most part they’d be slightly higher, averaging around 281 watts. My nutrition on the bike was simple, I had 2 bottles with Infinit nutrition with me and two or three times I’d grab a waterbottle at the aid station to drink from it and immediately throw away. This worked great for the first hour, when my first bottle was almost empty until suddenly the full bottle launched itself out of the cage and away it went! I didn’t go recover it but made the decision to get Powerbar Perform at the next aid station even though I knew it was gonna give me stomach issues. It was a gamble and I was hoping for the best given I’d only be drinking one of those bottles. Throughout the bike leg I felt powerful but knew I was riding at a level that was beyond my current fitness. That toe I’d bumped also started to make his presence known every now and then. But the race was on, no turning back.
BIKE 2h 35’ 06”, moved up to 302 Overall and 55th in age group.
Looked at the Garmin and was right on track – last year I ran a 1h39’ half marathon and all I had to do now was repeat that (run 7’30”/mile) and I’d be sub 5h. Took a Gu in T2 and flushed it down with some water. Immediately my stomach was protesting, got all bloated and was compressing my lungs. My toe wasn’t complaining too much yet but that would change as soon as we had to run down the ramp from the pier level to the strand. Ouch! The beginning of the run was a struggle, couldn’t breathe which forced me to walk quite a bit, had to stretch out the hamstrings a couple times, and had to start and restart the running several times. Everytime I’d drink (even a small sip of water) it felt as if my lung volume only had 1/5th of its capacity but it would gradually get better as long as I didn’t drink anything. So that became my only strategy, don’t eat or drink, knowing there was no way I’d still make that sub 5h finish time (with all the stops and walks I was averaging 8’40”/mile ) or I’d be able to complete the half marathon run without bonking but that was the best I could come up with.
I got into a bit more of a rhythm as much as my lungs and stomach would allow. They were the limiters of my speed now, not the legs themselves. My core temperature started to get really hot and I continuously poured water and ice over my head but it wasn’t enough. By mile 9 I was so hot I thought I’d throw up, and at the same time I was starting to bonk so I had no choice but to force myself to take a Gu and hope for the best (again). It actually worked well, was able to pick up the pace to around 8’/mile and I was able to catch and drop Dino who had caught me and dropped me a few minutes earlier. The energy didn’t quite last till the finish but I did the best effort I could.
RUN – 1h52’59”
FINAL TIME – 5h13’12”, 393rd Overall and 68th in age group.
As I ran through the finish my first thought was where the Medical tent was cause I felt so overheated and urgently needed fluids and a way to let my body cool down. Couldn’t find it, tried to find a space to sit or lay down but there was no shade to be found (plus there was a band playing in the athlete’s recovery area – last thing I needed right now!) so ended up grabbing some food and several bottles of water and went to sit in the car with air conditioning at max capacity which helped a lot.
Main conclusions from this race:
- It was so much fun to do another triathlon, last one was IM ST George 11 months ago so it was great to be back!
- My fitness is definitely good, have some work to do but with only so little outdoor training it’s about as good as it can really get.
- Swim training has been helping a lot! Special thanks to Dan Rooker at Liquid Lifestyles as the masters swim training is showing real results! Knocking off 6 mins is a big gain.
- Despite total lack of quality time with the TT bike so far we seemed to be reunited and ready to kick more ass in 2013.
- When losing a bottle, turning back to go get it will save more time than using a sports drink you know doesn’t work for you. It’s stupid not to go get it.
- Gotta sort out those bloating and breathing issues on the run.
- My race strategy was one of ‘winging it’ and taking risks. I tried but I failed (you could say I was being stupid) but that’s OK. My final result was within the most realistic target, and it was a great training for IM 70.3 SG.
- My toe is protesting today, all swollen and blue. Probably getting it X-rayed tomorrow.
- Don’t forget the sunscreen! Yeah I totally forgot since sunscreen is the last thing you need in Ohio right now. Lots of sunburn.
- Red eye flights and hauling bikes and other gear to and from airports after a race totally suck. Next time I'm taking an extra day, get a good night sleep.
But most importantly, it was a blast!