Tuesday, May 8, 2018

2018 St George 70.3 Race Recap

Background

I signed-up for St George just a month prior, the day before TX70.3.  I was considering "St G" vs Florida, but chose St G specifically because it provided me a greater challenge and likely a greater fitness boost.  I had done the race three times prior and not been able to race well on the course -- it does NOT suit my strengths.  Both the bike and run are quite hilly, which favors athletes with high-end aerobic capacity, which I surely do not possess.  In my three prior attempts, I finished in 5:02 +/- 2-minutes.  2016 was my best performance on this course, where I placed 20th in the age-group.  Clearly, this course presents me with ample challenge.


Race Prep

After TX70.3, a month prior, training had continued well with the focus remaining on intensity.  I did, however, just barely start endurance-training with an 80-mile bike the weekend before the race.  After that ride, I started to taper for St George; I wanted to "race" rather than "train-through".  The Performance Management Chart (PMC) shown below shows that I resumed, and even ramped-up training right after TX70.3 -- hitting a Acute Training Load (ATL) of 165 and Chronic Training Load (CTL) of 112 the weekend prior.  The significance of those metrics comes in their context.  First, nearly ALL of that training load was built on intensity -- lots of short, hard sessions.  As my body disdains intensity, this training load was a challenge.  Second, I broke through an ATL plateau of ~110, heading into TX70.3.  I have noticed through a few years that plateaus present during the season and if one is patient and keeps working through them, they can be surpassed.  Third, a CTL of 112 (equivalent to 127 in TrainingPeaks/WKO) tells me I am at requisite Ironman fitness -- and without even doing any significant volume (yet).

Gear Prep & Changes



I made a few important gear changes, that I was eager to try at St G, including:
  • Front hydration -- I purchased a great little carbon fiber mount from Alden Designs to provide a better mounting platform than what was provided in the stock FSA DS1 system.  I was unhappy with how unstable it was in prior races.  In the training ride I did with the new carbon fiber mount, the system was significantly more secure.  However, the drink tube was ill-positioned (not a result of the new mount, just a design flaw in the hydration system) in that the tube would cover the power meter computer and also tend of get in the way when I went from the horns to the aero pads.  So, I tried rotating the bottle (and mount) so that the drink tube could fold-down away from the power meter computer and away from my arms.  While this configuration looked like it would accomplish my needs, it turned out to be awkward because the drink tube was too far to the back of the bike to reach well while riding.  I discovered this issue in the short ride the day before St G.  I was able to address to some extent by simply pushing the hydration system further forward on the aero-bars.

  • Nutrition bottle mount -- I also wanted to improve the access to the nutrition bottle that I had on the back of the saddle.  While this position was pretty aero, I had a hard time reaching it, especially with numb fingers, which tends to happen at St G.  So, I took the plunge and drilled holes in the bike's beam so I could mount a bottle cage on the top of the beam.  This position would be easy to access and also likely more aero than behind the saddle.  While this position was ideal in those respects, I found it actually interfered with my knees when riding out of the saddle.  It was rideable, just not ideal. It was also a bit more challenging to mount the bike in this position.  So, it's likely this bottle cage will turn into something else.
  • Wetsuit -- My friend Chris Douville has some VERY good contacts and was able to help secure me a great deal on a HUUB wetsuit, the same model as I swam in TX70.3.  I am so pleased with this new gear addition!
  • Bike Gearing -- Unlike 2016 when I rode Snow Canyon with a 11x23 cassette (and I was only able to use the 22!), I decided to spend the 5-minutes and put on a 10x27.  That was a smart move!

Race Plan

Swim: (Predicted: 29:00 to 30:30)

  • Again, my plan was to start easy and build the effort
  • As I was a ~30-minute swimmer, I was planning to seed with that group, which would put me nearer to the front of the race (a much safer position)

Bike: (Predicted: 2:25:00 to 2:32:00)

  • Pacing:
    • PSI=38 when speed < 15MPH, 45 otherwise
    • Using this plan and a tolerance of +/- 5% yields the predicted bike split in Best Bike Split 

Run: (Predicted: 1:30:30 to 1:33:30)

  • Pacing: steady effort @ target HR=155
  • I predicted the run split based on the TX 70.3 pace, but the first three miles would zap 3-minutes

Race Report

Weeks before, I decided to drive to St George rather than fly, even though that meant 19-hours of driving.  I headed out Thursday afternoon, at the tail-end of a storm and was actually a little concerned about making it over the Loveland and Vail passes.  Indeed, there was a good amount to snow, but the roads were in good condition.  I had the time and foresight to download an audiobook, which I had started reading in 2016, but had not resumed.  Wow, what a pleasure it was to listen to Matt Fitzgerald narrate his book, How Bad Do You Want It?  The book was incredibly dense, informative, and entertaining.  It was also perfectly suited for the endeavor I was undertaking.  I drove to Salina, UT the first day and was settled in bed near 9pm.  The next morning, I was on the road near 630am and rolled into St George Friday morning near 930am.  I was able to get through registration and bike drop-off by 2pm.  I was also able to check into the hotel early and kick my feet up a bit before having lunch with a new friend.  Thus, the day before the race was relaxed.

Race morning, I woke at 430am.  Breakfast consisted of black coffee, some instant, sugary oatmeal, a banana, and a bottle of with 200kCal EFS drink + 200kCal of MTC powder.  This was nearly the same drink that did not go down well on Ocala, except I swapped the UCAN for EFS drink; the latter seemed to settle much better than the UCAN/MCT concoction.  I drove the car and parked on Main Street, about 1-block from the finish.  This position served me well later in the day. 

Historically (for me at least), St G has been absolutely FRIGID in the morning.  However, race morning this year was shaping up to be a gorgeous day.  It was near 60*F and no wind.  I was able to get through the necessary prep very quickly and find a huge row of open porta-potties at the far end of the parking lot (SCORE!).  As I was waiting in line for the potty, I spotted Keish Doi.  It's great running into folks who I've known and respected for many years, especially from all over the world.

There was plenty, but not too much, time to get the final prep done before entering into the HUGE crowd of folks lining up to seed themselves for the swim.  I seeded with the 30-33 minute swimmers, which was the third group.  There were perhaps 300-400 folks ahead in the sub-27 & 27-30 minute groups.  The cannon boomed and the crowd started moving ever so slowly to the water.  They were letting three folks go at increments of about 3-seconds.  So, it took a good 10-minutes to get down to the water.  Amazingly, Keish ended up starting to my left exactly at the same time as me.

Swim (Predicted: 29:00 to 30:30 / Actual: 31:07)

  • As the seeding process let out only a few swimmers at a time, the only challenge in starting the swim was dealing with the 55*F water in the face.  While I was a bit concerned, I was able to establish a good breathing pattern within 30-seconds
  • As a result of the calm conditions, the water surface was pretty smooth.  The only chop we experienced was from some boat that must have gone by somewhat close to the course.  I was maintaining a straight line along the buoys and was able to push the pace pretty well.  Visibility was also quite good.  I was looking for some fast feet to grab onto, but not finding any of interest.  However, after making the first turn, there appeared some sort of human-amphibian -- a 26-minute swimmer -- somehow mis-seeded.  I tried to latch-on, but they were just too fast and I let them go
  • I was 6th out of 172 out of the water in my age group (top 3 percentile), which is pretty close to the performance in TX70.3

Bike (Predicted: 2:25 to 2:32 / Actual: 2:23:34)

  • Once on the bike, I started working the planned PSI, which would have me riding on average 23MPH @ 230Watts, which would be pretty comfortable.  This plan seemed too conservative on paper, but I recall in prior years not having the power I wanted when climbing Snow Canyon (mile 40-46).  Also, this plan allowed for the climbs of the course by lowering the PSI, which would -- in effect -- cap the max power near 300Watts (close to my VO2max)
  • At first, it seemed we were on a slight descent, but the speed was low.  The profile below shows it was actually a false-flat.  Once making the first climb, the speed started to return.  Wow, it was actually now quite fast!
  • I was unpleasantly surprised and disappointed with my new beam-mounted hydration that the damn bottle would move out (eject) when hitting the many bumps in the road.  So, that was a wasted effort to drill into my carbon frame.  Also, after a nice little bump at mile 20, I lost the front hydration bottle (my only water bottle) on which the power meter computer was attached.  I made the decision to let it go and keep riding.  An aide station was just 5-mile up the road and I could grab a bottle of water there and place it into the empty -- WORTHLESS -- FSA cage.  While that was a reasonable plan, the cage would not hold the water bottle.  What a POS!  So, I ended up shoving the water bottle into the front of my super-aero race suit.
  • As a result of losing the power meter, I also needed to switch from a methodical power/speed-based pacing plan to perceived effort.  I did not panic because this approach worked quite well in Kona, 2016.  After dealing with the hydration issues and getting back into the groove, we approached Snow Canyon.  I started the climb, remembering what Pete Alfino said, "pick them off one-by-one".  While I have become one of the strongest riders in many races, historically I have been passed on Snow Canyon by many a rider.  However, this year, I was the one passing.  I rode hard, but within my capacity, building the effort to the top.  Soon, we were at the summit and I was actually quite surprised.  Snow Canyon was not nearly as long and difficult as I remembered from years past.  I guess the early season fitness is working!  Maybe the better gearing helped too.
  • Since I lost the power meter, I am not able to do an actual post-mortem on the ride.  However, using BestBikeSplit and the actual split, we're able to estimate the power delivered to yield a 2:23 split.  Surprisingly, it would have taken 7% more power than planned, 252Watts (NP), to achieve that split.  Now I wonder whether my power meter is helping or hindering me.

Run (Predicted: 1:30:30 to 1:33:30 / Actual: 1:34:44)

  • I exited T2 at 10am; and doing the math, I realized I was on track to achieve my predicted times.  Of course, I just had the challenge of a half-marathon to execute!  At the time, I did not realize I was leaving T2 in first place in the AG.
  • In general, I felt like I was running better than TX70.3; legs were NOT the limiter, but the cardiovascular system.  The initial slope was totally manageable and felt pretty good.  Again, I was reminded Pete's words and started picking off runners one-by-one.  A few guys did go by me, but for the most part, I was in passing mode.  In fact, during the run, I think I may been passed by just 2-3 guys.
  • When running, I tend to go WAY inward into the hurt locker.  I pull my visor down, so as to avoid distraction from anything -- including the upcoming slopes.  I also try to avoid checking the calf (age) of anyone passing me, but that is a rather difficult.  While this strategy seems to work, it does not make for a very dynamic competitor when fellow athletes and supporters are cheering me on.  I know at least Keish & Bryan VanMeveran exchanged words -- thank you guys.  Sorry for not responding verbally.

  • Speaking of these guys, in particular; I saw them a few times during the out and back sections of the run.  I know that each has demonstrated superior running prowess over the years and they were likely closing the gap that existed.  While I was being pulled to the finish by my aspirations of an excellent race, I was also pushing in fear of being caught by these great athletes.  With these influences, I kept having to re-focus my attention to one simple task, executing my race -- running to my personal capacity.
  • As I crested the last peak, I knew it would be difficult for those guys to reach me.  I ran down the last segment as fast as I could handle and was able to pass another 3-4 guys.
  • While several guys had a better run split, I received a nice compliment after the race, when a younger guy said to me, "When I'm 50 will I be able to run like that?"
  • The run course profile is best split into three segments, with the first an ascent, the middle having a fair amount of elevation change, but net neutral, and the end, which is a fast descent.
    • Segment #1 (0 - 4.1 miles): 7:45/mile (6:53/mile xPace) @ 156BPM
    • Segment #2 (4.2 - 9 miles): 7:15/mile (7:08/mile xPace) @ 152BPM
    • Segment #3 (9 - 13.1 miles): 6:47/mile (7:22/mile xPace) @ ???BPM  (The last segment is missing accurate HR data because the chest strap kept moving down to my stomach.)

Significance

  • Mental Fitness
    • I used to silently disclaim the comment from folks who'd say superior athletic performance "is all mental".  However, I've come to realize that mental fitness is as important to reaching one's potential as athletic fitness.  Before the race, I convinced myself what I had written down for the plan was possible.  During the race, I kept my mind on executing MY plan.
    • There were a number of technical issues that presented during the race and I was able to deal with each one effectively, not allowing it to distract me from my race execution.  I recently listened to a podcast where the interviewee said something like, "assume that problems will occur during the race just be ready to handle them".
    • Lastly, I gained a great deal of confidence that I can master courses of very different profiles, from flat & windy to hilly.
  • Swim -- While I came short of my predicted time for the swim, it was still a significant improvement over my swims here in the past, which were in the 34 +/- 1-minute range. It proves again, that my swim has progressed to the top single-digit in the AG.
  • Bike power -- Again, I reached another level of power on the bike that I did not think possible.  The early season intensity has paid off -- buttressed by a foundation of good health.
  • Run -- While I came in a bit short of my predicted run time, I felt like I ran to my capacity.  Further, based on the pace & heart rate, it appears my Ironman-effort run pace is currently a 7:34/mile, after riding 56-miles @ 252Watts.  To achieve my goals at Ironman Boulder, need to run a 7:30/mile pace, after riding 2x as long, but at a significantly lower power.  I believe this performance level is within reach. 
  • Overall, I lopped-off a whopping 27-minutes (~9%) from my prior times and achieved a significant placing improvement (2nd vs 20th).  One could expect such improvement from a "rookie", but surely not from a veteran.
  • Lastly, in 2016 I placed 20th in the AG at St G, and three months later went 9:11 at Ironman Boulder, and later in the year placed 20th in the AG at Kona.  If the performance at St G is a measure of improvement, it looks quite likely that I can achieve my goals for the second half of the season (subject to coming posts).

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