HITS Ocala (2016) Half Race Recap

Summary

This race convinced me that now I am one of those guys that blow-by on the bike and make you think, "I wish I was that strong".  I had the opportunity to lead about 90% of the race; it was good to experience the high cognitive load (burden) of being in that position. Now it's clear I need to focus on leading -- for even a moment -- at the end. Running is my mission now.

Race Report

This was my first HITS race and I was interested to see how it differed from IM branded events. I was also excited to race a smaller event, which should translate into better placement. I was planning on conducting three bike experiments during this race. First, I was planning on dropping the pads on my aero bar by an inch from the position I had at PR70.3 two weeks prior. Second, I had setup the bike with a 1x drive chain, removing the front derailleur, and using a 50-tooth chain ring.  Lastly, I was planning on riding at about 10-watts higher power than PR70.3.  Christine was kind enough to let me make this trip on my own (what a gift!).  Friday was a long and stressful day. The flight into Orlando was one of the most turbulent flights I've ever been on.  I had to meditate, focus on my breathing, and listening to a positive podcast on fear management.  One of the coping mechanisms I've learned to deal with turbulence is to physically move myself around. I do so by flexing the glute muscles like I'm getting out of the chair. After 20-minutes of the turbulence, I felt like I had been through a cathartic round of maximum strength squats.  After getting the rental car, driving to the race venue for packet pickup and bike assembly, I was at 12-hours from leaving the door in the morning.  The forecast predicted thunder storms for most of race morning. It made for a great opportunity to practice race focus and to prevail!

Pre-race

Breakfast about 1:45 prior to scheduled race start. This was a bit too close to race start, which was simply due to how accessible the race was and quickly I was able to get transition setup

Swim

Lightening delayed the swim start three times until they finally canceled the swim. It was to be a duathlon today

Run1 (6:09 / 6:35 per mile pace; run was not 1-mile or the started the clock a bit late)

The race director had announced the halfs were to do a 5k, then start the bike/run as planned distances; the fulls were supposed to do a 10k to get started. Thankfully, some folks made the race director aware that was a bit too much. Everyone got shortened to a 1-mile run. I started toward the front, but soon found myself boxed in behind some slower starters (smarter guys). I made my way around and got into a tempo pace.

Bike (2:25 / 2:20 predicted) : 233W/238NP/24.0-MPH

The course was a perhaps 1-mile long, windier, and far wetter than planned, which probably explains a good 5-minutes overall. I started the bike with what I thought were about 10-guys ahead of me. Of course, I could not have any of that! I put the hammer down from the start and was in the lead by mile-5. Really; I'm actually leading a freakin race;). Two guys were playing draft-legal cat & mouse with me; they were good -- staying at a legal distance, probably expending far less energy than me, as I was defending my position. I encountered one of the first main intersections, and slowed to ensure I was able to go through; one guy passed me. After a few minutes came the other guy. I decided to play the game a bit, but was unhappy with the pace and concerned about faster folks from behind. So, I retook the lead. I put in a good sustained effort to make a legal gap unworthy their effort. However, I could still see at least one guy back perhaps a quarter mile. All the while rain is pelting my helmet and steam and water forming on the inside of my visor; I could not see my power meter well enough to use it for pacing -- even if I weren't distracted by the game of leading.  I had the feeling I was over-biking, but kept on pacing by perceived effort -- and the strong desire to lead. Seeing the road was also a bit challenging (lesson learned). The turn-around occurred at mile 28, but at the time, I was convinced it was supposed to be at 26 -- race-induced cerebral hypoxia. The turn-around was not marked well at all and I actually had trouble slowing enough due to the wet brakes. I ended up stopping asking it this was the turn around. Heading back, I had maybe 30-sec lead on #2. At this point the earlier work was catching up with me, and so was the headwind now in my face. Nonetheless, I knew this is where I had an advantage (aero and endurance) and was resolved to use it. At mile 40, I was definitely interested in seeing the bike finish. I was finding the need to sit up more due to iliac fatigue. I was still able to hit my race plan (maintain a “46 Power-speed Factor”; when I was able to see the power meter). At one point a mobile spectator yelled at me and I swore he said I was 4th. Hmmm, I thought. At about mile 53 I inhaled a bug, fully. Now I was coughing to the point of gagging and puking a bit for the next few miles, feeling that thing in my lungs, and hoping it would not affect my ability to run. I pulled into transition with the honor of being announced as the first rider (tears forming now as I write this).

Bike nutrition: 6-scoops EFS + 1-scoop Pre-race; tummy-trouble starting before even drinking -- perhaps effort-related; took a while to calm down (maybe until mile 40)

Bike Experiment Feedback

• The 1x drive chain worked pretty well on this course; my cadence ranged from 76-96RPM.  However, even with the modest grades of this course, I was feeling like the efficiency was lower when near the bigger rings in the back due to the chain deflection.  I am not sure I will use this setup for St George 70.3.
• The additional 1” drop may be too much.  I will need to get some more rides to make a final judgment.  As the course conditions were so different between PR70.3 & HITS (heavy rain & wind on the later), it will be difficult to make any aerodynamic conclusions.
• More power: besides the fact I over-biked the first half, I was still able to hold the power through the entire ride and start the run well.  So, the “46” may be my new HIM bike plan.

Run (1:41 / 1:36 Predicted)

As I started the run, rider #2 came in, perhaps 30-sec back. I estimated there was a 50/50 chance this guy could run. I started with a quick cadence and focused on a good form. I was also paying attention to a relaxed, deep, rhythmic breathing pattern. I was able to get into a comfortable rhythm quickly. Because I wore the Garmin -- and running -- the entire race, I was not able to see the first run mile, however, miles 2 and 3 were in the low 7-min/mile pace and I was not pushing hard. The course was flat and shaded, but entirely on packed-sandy trial. Some sections required running on the adjacent grass. Surely this was not my surface of choice. The course was also interesting because it was isolated; there was no one out there. In fact, somewhere near mile 3 I came up on a large animal that looked like it was doing something 'intimate'. It was actually a large turkey and it's 'mate'. Nice levity to distract from the managed discomfort. Knowing I needed to keep the 'runners' at bay, I kept pushing. There was a section of the loop that has the runners going through a loopy, sandy section up a slight hill. This was going to be hard the second go around. After a bit, I found myself at an intersection with no marking! A rider actually pointed me in the right direction. Then, the turn around. At this point, #2 was about the same distance back as the start. He was younger, so I knew this was going to be a tough battle. It was about mile 7 when things started to really get tough and I was slowing. Mile markers were not clear, as they only marked the first loop; they also seemed farther apart. I kept pushing, knowing I had a better chance of the win the closer I got to the finish. Finally, at about 10.5-miles, another guy came by me, running very well. This discouraged me a bit, but I kept pushing, knowing I wanted to at least get third overall. I was also keenly aware there were several other guys approaching. A little after the first turn-around, I saw the younger guy who was less than 30-sec back now. I was hurting, but still pushing. He passed me at about mile 12. I kept pushing, not knowing exactly where the finish was, as it was not clearly marked where to divert from another loop. I reached the point where to turn and good thing there were spectators there to help guide me; I ran slightly past the entrance to the finish, but then down the shoot. Number 4 was 9-sec behind me.

Run nutrition: water + cola

Run Split Analysis

As the Race Report indicates, I was running well (for me) at the beginning, but clearly my pace started slowing dramatically after just 4-miles.  It’s unbelievable that I was running as slowly as a 9:00/mile pace with the effort I was sustaining.  With more focused run training, I am confident I can maintain the 7:15 pace for longer and perhaps the entire run split.

• Miles 1-4: 7:15/mile pace
• Miles 5-10: 8:00/mile pace
• Miles 11-12: 9:00/mile pace
• Mile 13: 8:00/mile pace

Race Prep

• It was a brief 2-weeks since PR70.3 and I did not have a lot of quality traning in between the two races, with the exception of a long (1:50) torque-endurance computrainer session on Saturday and a 2x 6-mile treadmill runs on Sunday the weekend between; Swimming was actually very light between the two races
• 36 TSS running points, and 43 TSS points for cycling for this race.  My taper was essentially two days.

Lessons Learned

1. Don't let the lure of leading a race change race execution. Or, more generalized: don't let the competition alter YOUR race execution.  While I'm glad I had the opportunity to lead the race from mile 5 on the bike to 10.5 of the run, I was driven dominantly by the desire to lead for the first half of the bike. As there was a non-trivial headwind on the way back -- which I knew was typical for this course -- my over-exuberance applied with a tailwind would have yielded much greater returns on the way back against the wind.
2. The additional 1-inch drop may be too much, especially for a full Ironman. I experienced quite a bit of iliac fatigue, which resulted in more sitting up in the last hour. The drop was an experiment for this race, so not so surprising. Given the different conditions from and higher power as compared to PR70.3 two weeks prior, it will be difficult to cull out any aerodynamic benefits of the lower position. So, it may come down to a matter of comfort.
3. Given where my training is, I proved again, my bike strength and bike training program is working for the 70.3 distance.
4. This race reinforced the fact that run training needs to be my next focus. I was very happy with the initial pace starting the run, but instead of feeling stronger in the second half – as I usually do, my pace decreased while effort increased.
5. In rainy conditions, ride without a visor. I could not see very well due to all the rain and steam on the inside of my visor.