tag:blogger.com,1999:blog-78457768055470514832024-02-21T00:14:41.775-07:00Iron RamblerBob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-7845776805547051483.post-73209290158633783232023-10-19T13:39:00.000-06:002023-10-19T13:39:36.057-06:00Ironman Barcelona 2023 Race Recap<h2>Summary</h2><p>While I did not achieve my primary goal, I did win the M55-59 age group (AG) by 32-minutes -- a substantial margin. The day was slower than historical IM-BARC's. Likely due to a nutritional issue, my bike power & run speed were ~6% lower vs IM-Copenhagen. I did achieve two important outcomes during the run: first, I was able to absorb more calories; and second I was able to complete the race without needing the porta-potty. While my personal performance was not reflective of my potential, this win places me 2nd in the world for Ironman rankings.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgZKkeR33Nr7Dp4kqpcdgCNeql9nGflMdboVqqn9LcVX_NyT3J8tUmSgN8orlS6_WgkKq31LlT9HRRsUd57cUm0bTOXMK0NuWpYjbAp1N8F_37p1e06bbK76AQHLUdtfLos-ylEm1KJKa5cjJslsz9DohbGiQQpVyoWP8a6JeF1p8HmcUkft6rXykSqq4jX" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="401" data-original-width="1278" height="125" src="https://blogger.googleusercontent.com/img/a/AVvXsEgZKkeR33Nr7Dp4kqpcdgCNeql9nGflMdboVqqn9LcVX_NyT3J8tUmSgN8orlS6_WgkKq31LlT9HRRsUd57cUm0bTOXMK0NuWpYjbAp1N8F_37p1e06bbK76AQHLUdtfLos-ylEm1KJKa5cjJslsz9DohbGiQQpVyoWP8a6JeF1p8HmcUkft6rXykSqq4jX=w400-h125" width="400" /></a></div><br /><br /><p></p><h2 style="text-align: left;">Race Goals</h2><p>My primary, and only stated, goal for this race was to go under 9-hours. However, I had some back-up goals in case the first was not looking likely. Next was to set a new IM PR (<9:11); the next was to set another run PR (<3:19); and the last was to win the AG.</p><h2 style="text-align: left;">Pacing Plan</h2><div>After achieving a run PR at <a href="http://ironrambler.blogspot.com/2023/09/ironman-copenhagen-2023-race-recap.html" target="_blank">Ironman Copenhagen (IM-COP)</a>, I used the same approach for establishing the pacing plan for IM-BARC, as shown below. For this plan, I estimated a 1:03 swim which was based on the swim splits from IM-BARC from 2019 (a clam day; as BARC-23 seemed like it had the potential of being calm) and the equivalent swim placing as IM-COP (9th in the AG). I also estimated 7-minutes for transitions (T1+T2), which was based on the top 30 finishers at IM-BARC from the prior two years.</div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiH81uHCnWEntu3kQq0JNicqwpF_J7OVg9qfYbT0A9O7zyc714wYZApwxKDqbcSHAcrmpcvb-wORCWp0ACHOINXBACeeXWwFbLKO8OYKQuqk_x4XN_nx8cRNZEPWxwYcB8IAa87crfJuQuY4ZGnYPWfhVYn_EphSXsTt7DIMgmSUfJ4KfmwNs8a7cMV9FyC" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="318" data-original-width="1483" height="86" src="https://blogger.googleusercontent.com/img/a/AVvXsEiH81uHCnWEntu3kQq0JNicqwpF_J7OVg9qfYbT0A9O7zyc714wYZApwxKDqbcSHAcrmpcvb-wORCWp0ACHOINXBACeeXWwFbLKO8OYKQuqk_x4XN_nx8cRNZEPWxwYcB8IAa87crfJuQuY4ZGnYPWfhVYn_EphSXsTt7DIMgmSUfJ4KfmwNs8a7cMV9FyC=w400-h86" width="400" /></a></div><div><br /></div>While IM-BARC was supposedly faster than IM-COP, it would take 221Watts on the bike in order to achieve an overall time of less than 9-hrs. I was a bit concerned about that amount of power, but that still represents an Intensity Factor (IF) of 77%, which is theoretically reasonable for an Ironman. </div><div><br /></div><div>I felt that the run pace (4:39/km) was reasonable, based on excellent run training and a good taper going into IM-BARC and the fact that my breakthrough IM-COP was based on less ideal training (little intensity due to altitude), tapering (truncated due to travel), nutrition (did not get my nutrition until 21km), and pacing (slowed 7-sec/km each ~10.5km).</div><p></p><h2 style="text-align: left;">Pre-race</h2><p>I started a carb-restriction diet about 9-days prior to race, limiting carbs until dinner. Then, I did the full carb-restriction diet in days 7-2, limiting carbs to ~20grams net carbs per day. Then, re-loaded carbs on Friday & Saturday before the race.</p><p>I rented an apartment that was nearly equidistant between the start & finish. However, walking to each was nearly a mile. I ended up going to the check-in/registration/finish three times, and expo/start also three times. So, there was quite a bit of walking in the days before the race.</p><p>Check-in was comical. At check-in on Thursday, I was given 70.3 bags, which I did not notice until Friday; so I had to go back and get the full-distance bags. I decided to keep the 70.3 backpack, as I like it better than the full-distance one, which is essentially identical to Copenhagen. Then, after getting back to the apartment, I realized I had no Special Needs bags, which I needed for at least the run; so, back I went again. Then, on Saturday at bag/bike check-in, I saw people handing their Special Needs bags in and there was not an option to do that race morning. I was not aware, nor was there any mention in either the Athlete Guide or briefing that we needed to turn-in our Special Needs bags Saturday. It seems Ironman has completely lost touch with athlete needs.</p><h2 style="text-align: left;">Race Report</h2><h3 style="text-align: left;">Pre-race</h3><div>The race did not start until 830am, so I woke at a leisurely time of 615am so I could get breakfast down by 630am. I had coffee, two open-faced smooth PB & blueberry jam sandwiches -- likely 800kCal. I also had a bottle of electrolytes with one scoop of 226ers Hydrazero (7.5g electrolytes) that I sipped until race start.</div><div><br /></div><div>My plan was to be at transition at 730am, giving an hour to add nutrition to both bike & run bags, and prep the bike. Ironman has recently restricted the ability of bringing one's own pump into transition and requiring athletes to rely on the limited pumps available. Well, I queued into a line of about 8 people waiting for a pump. After a about 10-minutes, it was clear the line was not moving. I tried to assist the guy who was having trouble with the pump and realized the pump was seriously defective and basically unusable. I was able to convince a guy who had smuggled his pump in to allow me to use his. Funny enough, he was #2 in the AG later that day!</div><div><br /></div><div>Finally, after perhaps 30-minutes of messing around with the pumps, I was done prepping the bike. I was able to drop nutrition in the bags, and then queued for (hopefully) the last porta-potty break of the day. At ~815am, I was all done and started getting my wetsuit on and made my way to the swim corrals.</div><h3 style="text-align: left;">Swim</h3><p><b>Plan: 1:03 /// Actual: 1:10</b></p><p>There was an orange buoy between the start and the first turn buoy that was causing some confusion. The first turn buoy was only 250-meters from the start; so it's unclear to me what they organizers felt it necessary to add another buoy. People were swimming to that first orange buoy, and I think some may have actually turned there. I could see people swimming to the orange buoy, which was not aligned in a straight path with the turn buoy, and then turning slightly. So, I lined-up on the far left side of the starting chute, so that I could have a straight, clearer line to the first turn buoy.</p><p>I noticed after the first turn that I was having a bit of trouble seeing through my goggles, which I had cleaned on the shore in the usual manner (spit, rub, then cleared with water). However, it was apparent that the sunscreen (or something else) on my finger-tips simply transferred to the goggles. So, at the 2nd turn buoy (~1200-meters), I rolled on my back and repeated the cleaning process. Now I could see perfectly!</p><p>The swim on race-day was a little choppy, swelly (new word), and ~50-meters long. But what I noticed the most was the current going along the long leg (east). In fact, I looked at one of my 500yd split times during that section and saw 9:xx, which is extraordinarily slow! I figured I would make up that time going in the opposite direction.</p><p>I exited the water, hit the lap-time, and saw 1:09:xx. At that point, I knew my sub-9 day was not likely. But, that did not distract me from executing against the rest of my plan, and shooting for some other goals.</p><p>Now, as I look at the results the 1:10 is not horrible, as the winner swam a 1:01. Also, I was 8th in the AG (278th OA) for the swim; so, right on par with what I expected. Looking at the Garmin data & map, I see clearly there was a big current. Going west, my pace was 1:18-1:24/100m; going east the pace was 2:12/100m. The issue is that due to the start & finish being separated east/west, the slow direction was 1700-meters, and the fast direction was only about 1300-meters.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhTl9chtrQtjUs2sYkErNl1p7MgzyqyCqU5cmsimZ_gD2Pq4ef15KQahSy3H0UogyWBxsLazssVhu1IiOYOd-Lo3TvWRLoF5bpRemyclKlKlgX7CLnTxWps58fzvBQ__DXZfcNAYDDrFH578dMMkp_5bTBNGdBUbOS0ErsuG6hoL3rcOAcJrZ4aMkKi-NLW" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="898" data-original-width="1822" height="198" src="https://blogger.googleusercontent.com/img/a/AVvXsEhTl9chtrQtjUs2sYkErNl1p7MgzyqyCqU5cmsimZ_gD2Pq4ef15KQahSy3H0UogyWBxsLazssVhu1IiOYOd-Lo3TvWRLoF5bpRemyclKlKlgX7CLnTxWps58fzvBQ__DXZfcNAYDDrFH578dMMkp_5bTBNGdBUbOS0ErsuG6hoL3rcOAcJrZ4aMkKi-NLW=w400-h198" width="400" /></a></div><h2 style="text-align: left;">Bike</h2><p></p><p><b>Plan: 216AVG/220NP ~4:34 /// Actual: </b><b>201AVG/211NP ~4:46</b></p><p>The first 1.5k leaving transition was slow and power was low (110AVG/119NP); so I felt the need to make-up ground and added a good amount of power to get to the target of 220Watts NP. However, it was apparent after about 80km that power was not sustainable. So, I decided to ride based on a reasonable effort, which was 209AVG. But, in the last 40k my power dropped to 195AVG. Excluding the slow part in & out of town, the power was 205AVG/213NP. I was definitely surprised that the bike felt harder than it should have. Power was not coming this day. The image below shows that the power vs heart rate was about 6% lower than IM-COP.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjya24LXd3jN0rLo4h5g34hXYwylfl7QtZzYTpZ7cIjXC4sCW_E67NRU9jXVSlEm3ujklav3b3E7kz7t2jrwAz6GNMj0sHAPfxn6nbwGQvVkG1aR1nj1KwPq4Ny_nzTHM5RBcIqt1J-MfSCCzJpzHm8_6KjUfFB5OGw_i9JFy9ySG7q06ckZaAO6o8pTReF" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="648" data-original-width="1152" height="225" src="https://blogger.googleusercontent.com/img/a/AVvXsEjya24LXd3jN0rLo4h5g34hXYwylfl7QtZzYTpZ7cIjXC4sCW_E67NRU9jXVSlEm3ujklav3b3E7kz7t2jrwAz6GNMj0sHAPfxn6nbwGQvVkG1aR1nj1KwPq4Ny_nzTHM5RBcIqt1J-MfSCCzJpzHm8_6KjUfFB5OGw_i9JFy9ySG7q06ckZaAO6o8pTReF=w400-h225" width="400" /></a></div><br /><br /><p></p><p>I kept up with the nutrition on the bike, but I could not pee. I felt the slight urge, but definitely not enough to relax during the scarce short descents on the course. I probably grabbed water from each aid station, except 2-3. Half of that water went in the front hydration and the other half on my body for cooling. I definitely started getting hot on the bike.</p><p>A few of the aid stations were so incredibly misplaced, like on a flat section of the course, where speed should have been maintained. In another, it was just before a round-about riddled with potholes. In that particular one, I found myself holding the base-bar with my left hand around the round-about hitting potholes, while trying to fill the front hydration with the right hand. Then, like most of the other aid-stations, trying to finish filling the hydration before the end of the litter section. Nearly all of the litter sections were far too close the aid stations, which added to the danger.</p><p>While my power was off plan, I was able to hold the aero-position without trouble the entire time (except for the minimal climbing). Based on the ride data, I am also quite pleased with the CDA of ~0.221,which compares quite favorably to my historical CDA.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjBjpyfK-Nx_J-qLR7ziWnoj0McsdcJPr_AuFtaw7_rNAfgEQiCG5A1G1IxGTuldBSSqvRfF_UkMp7me9gpTxGdt2OlSH3EUW0XSt9tFHLghFjZhUE2FwzTbkqprVQwQskyNqwEaKAvNOU9QFqcjp507EWbUdtA72aclQx9hT0FQCXfUxNm3-3E5hQTWaUR" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="490" data-original-width="1398" height="140" src="https://blogger.googleusercontent.com/img/a/AVvXsEjBjpyfK-Nx_J-qLR7ziWnoj0McsdcJPr_AuFtaw7_rNAfgEQiCG5A1G1IxGTuldBSSqvRfF_UkMp7me9gpTxGdt2OlSH3EUW0XSt9tFHLghFjZhUE2FwzTbkqprVQwQskyNqwEaKAvNOU9QFqcjp507EWbUdtA72aclQx9hT0FQCXfUxNm3-3E5hQTWaUR=w400-h140" width="400" /></a></div><br />My speed difference relative to the other riders was substantial; so making legal passes was pretty easy. There were a few exceptions though -- the "ego riders". The guys who think they can and/or should "hang" because they are being passed. They decide to pass back, but then cannot hold the speed. These are often guys who I found drafting another rider as I came upon them to make my initial pass. There were many other riders too who were clearly trying to draft; I mean full-on pace-lining, within inches of the leading riders back wheel. Shameful.<p></p><p>In nearly every single longer training ride this season, I was able to tell the riding time with my stomach; I would start to feel hungry at about 2.5-hrs. I believe (theory) this is when my body starts to switch more heavily to fat metabolism. However, this effect did not occur during the bike -- probably because of the fat-loading diet prior to the race. I am unsure whether this difference was good or bad, but my inability to hold power suggests to me that maybe it was not beneficial.</p><p>Oddly, the bike leg was was 4km longer than the planned 180km, which added about 6-minutes. I say oddly because there were at least two places on the course it could have been shortened.</p><p>While I did not hit my power target, I did have the fastest bike split in the AG and was 56th overall (OA) after the bike. That compares to 3rd in the AG and 125th OA at Copenhagen.</p><h4 style="text-align: left;">Nutrition:</h4><p></p><ul style="text-align: left;"><li>First 95km: 90% of bottle of 2x Mono-doses 226ers Race Day Sub9 (664kCal) with 1/2 scoop 226ers HydraZero for extra electrolytes (~4grams) & 2/3 scoop of 226ers BCAAs (10grams)</li><li>Last ~90k: all of the bottle, which was the same as the first, but with 1x scoop of EFS Pre-Race</li><li>Overall: ~263kCal/hr</li></ul><p></p><h4 style="text-align: left;">Assessment:</h4><p></p><ul style="text-align: left;"><li>I missed the power plan pretty significantly, but decided to ride based on feel; the power fade was disappointing</li><li>I kept it pretty steady, as indicated by a Variability Index of 1.05</li><li>While I was quite off my power plan, my bike performance (AG & OA) was significantly better than Copenhagen</li></ul><p></p><h3 style="text-align: left;">Run</h3><div>I started the run knowing I was not feeling great, but had hopes that perhaps I could still achieve a few other goals: IM PR and run PR. I tried to relax, but run solid in the first out segment. The pace was OK (4:45/km) but the effort was surely higher than it should have been. While I was feeling quite warm on the bike, the run was actually pretty reasonable. Nonetheless, I used about half of the water I grabbed at most age stations to dump over my head and was able to dump ice in my tri-suit on several others. I finished the first lap feeling about the same as when I started -- definitely not better. It was clear I was slowing even as early as the second lap (~15km).</div><div><br /></div><div>Sometime during the run I started seeing the leaders coming the other direction. By my calculations, they were about 1-hour ahead of me, which turned out to be a pretty good estimate. But I also saw the first female, who was behind me a few kilometers. She remained one of my key motivators during the run; I was determined to not let her catch me -- I did not want to get "chicked". In all seriousness, the first female finisher has become a good benchmark for my performance (as I have aged).</div><div><br /></div><div>During the second half of the run, all I could do was just find a semi-comfortable pace that I could lock-into for the duration; I had to be patient. In the last 1-km, I decided to see how fast I could run. I felt like I was sprinting; the motion was not springy, but muscular and at a high level of effort. And, sadly, it was only a 4:50/km pace.</div><p>One can see the early slowing, even though I did not start so fast.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhNtau6xId9Pt5afe0BUHAZnEhEnNicxS-6IpFRQik104DKNFhJzpAcSqqHxE85uLQqssRTBzFcqCqPiUFPP5NS7tDVqN_qwjPu3Xr7IAogT9N-sOHjxmm7bWeT3U97PkUT7raBWutpYY38amuCUpaTAo-kntTjSqmlubW0337iybz2rRkSyYon53a0YzcS" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="200" data-original-width="383" height="167" src="https://blogger.googleusercontent.com/img/a/AVvXsEhNtau6xId9Pt5afe0BUHAZnEhEnNicxS-6IpFRQik104DKNFhJzpAcSqqHxE85uLQqssRTBzFcqCqPiUFPP5NS7tDVqN_qwjPu3Xr7IAogT9N-sOHjxmm7bWeT3U97PkUT7raBWutpYY38amuCUpaTAo-kntTjSqmlubW0337iybz2rRkSyYon53a0YzcS" width="320" /></a></div><p>As compared to IM-COP, my pace was significantly slower at the same HR. Again, this difference was about 6%. Also, all the paces of IM-BARC were slower, from the start to the end. However, while I ran slower at IM-BARC, my run efficiency did not decline like at IM-COP, as seen in the image below. My pace declined proportionally to the HR.</p><p></p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhCqnyVZVZDiQI7J9ssG37kvbPFqG4mS1N6JHrHLA2B5zX7dfer6yLXeMRCA0WFlvLNqGb-ojdO3KR17OEBu3HF_NWwWIdmIu-YO9aAeAMJYj7F8ybMnf9nRfdayr9jjEph00hFjPxim7LJcCRkaZ1OspyAGnDf0jCeyZLM9_M0yh_6m9KhNy_leKQso52o" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="478" data-original-width="899" height="213" src="https://blogger.googleusercontent.com/img/a/AVvXsEhCqnyVZVZDiQI7J9ssG37kvbPFqG4mS1N6JHrHLA2B5zX7dfer6yLXeMRCA0WFlvLNqGb-ojdO3KR17OEBu3HF_NWwWIdmIu-YO9aAeAMJYj7F8ybMnf9nRfdayr9jjEph00hFjPxim7LJcCRkaZ1OspyAGnDf0jCeyZLM9_M0yh_6m9KhNy_leKQso52o=w400-h213" width="400" /></a></div><br /><br /></div><br />Sometime near the 23km point, I felt like I would be able to finally pee. But, I did not want to risk the time nor did I want to risk slowing my HR, which frequently does not rise again after entering the porta-potty. So, I decided to pee on the fly! I was pleasantly amazed at how comfortably I was able to let go and just pee myself! In a similar theme, I was very pleasantly surprised that I did not need to use the porta-potty through the entire run to poop either. Of the 22 prior Ironmans I have done, I have ALWAYS -- every single one -- had to poop at least once. This was the race I may have gotten the pre-race diet right!<p></p><h4 style="text-align: left;">Nutrition:</h4><div><ul style="text-align: left;"><li>First 21k: ~80% of a flask with the same mix as bike #1 and ~350mL</li><li>Second 21k: all of the same flask + pre-race with ~350mL</li><li>Overall, I was able to consume ~50% more calories than prior races during the run</li></ul></div><h4 style="text-align: left;">Assessment</h4><p></p><ul style="text-align: left;"><li>Like the bike, the run was just off; it started slow and just got slower from there</li><li>My run split was 2nd in the AG</li><li>I averaged about 215Watts on the run, a far cry from the 235Watts I had planned</li><li>I did a good job keeping focused, patient, and moving forward even though my pace was way off</li><li>I am extremely happy that I did not need to use the porta-potty</li></ul><p></p><h3 style="text-align: left;">Overall</h3><p>The day was slower than prior IM-BARC's, indeed 44th overall position IM-BARC for 2022, 2019, & 2018 was 9:40, 8:44, 9:02. Post-race, I was definitely sore, but not my neck which suggests my aero work from the summer had a lasting effect.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEijoxOF8pMOgNL2ZMd-9EAaSfezb3d4L-yO2xkYr8HurwX1loAGsYlrAuNcx4PSWb3e8CR_FQmv9D3Oq0qQAWlZw3ihzszu2vMclnBhAPs2RZ4slj2Oaj4DtAYnij-9ReSJCuFUGb6q_FFmns_2grhSrqT98jVepe98D6Vrov18VLAEWyGkFVjAYwK38JVD" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="1001" data-original-width="1024" height="624" src="https://blogger.googleusercontent.com/img/a/AVvXsEijoxOF8pMOgNL2ZMd-9EAaSfezb3d4L-yO2xkYr8HurwX1loAGsYlrAuNcx4PSWb3e8CR_FQmv9D3Oq0qQAWlZw3ihzszu2vMclnBhAPs2RZ4slj2Oaj4DtAYnij-9ReSJCuFUGb6q_FFmns_2grhSrqT98jVepe98D6Vrov18VLAEWyGkFVjAYwK38JVD=w640-h624" width="640" /></a></div><br /><br /><p></p><p><br /></p>Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-21460562212045927752023-09-30T11:38:00.001-06:002023-09-30T11:40:47.015-06:00Ironman Copenhagen 2023 Race Recap<div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><p style="height: 0px;"></p><h1 style="text-align: left;"><span face="Liberation Sans, sans-serif">Summary</span></h1><span face="Liberation Sans, sans-serif">I had very high expectations for Ironman Copenhagen (IM-COP) -- to go under 9-hours, but fell short. Travel this summer and being at altitude made training & tapering difficult. The IM-COP bike course does not suit my skills. I did achieved a few important goals, including a marathon PR, but know I can do more. Another important take-away is that I believe the new pacing plan works well. Lastly, I got a coveted – and scarce -- slot to the Ironman World Championships in Kona.<br /></span><h1 style="text-align: left;"><span face="Liberation Sans, sans-serif">Background</span></h1><span face="Liberation Sans, sans-serif">Better Late Than Never: One does typically write a race recap nearly 6-weeks post-race. However, it took a long time to recover from the race, unpack from a nearly 5-week trip, and then I got right back into training. However, I am writing it now because it will help me plan for the next one, which is in 18-hours from now!<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">I have a single goal for this season: to break 9-hours in an Ironman. I have been after this goal since getting close (9:11) in 2016 at IM-Boulder. Of course, 7-years have passed since that performance. To say much has occurred during that period is a gross under-statement. However, I was at a lifetime peak fitness in 2021. While I am surely no longer a spring chicken, I believe I still have the potential of faster Ironman racing.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">I approached IM-COP as a train-through race, which meant a short taper and then back into training as fast as the body would allow to then race again six weeks later at Ironman Barcelona (IM-BARC). I also tested a new bike+run pacing strategy (for me) that would theoretically minimize the total race time.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Life</span></h3><span face="Liberation Sans, sans-serif">It’s impossible to separate training from the rest of life, which has changed a great deal in the last year. In fact, 54 weeks prior to IM-COP we had moved to Portugal with our two young kids and restarted nearly every aspect of our lives. I was able to start running pretty quickly after moving, but biking & swimming took a bit more time to get back into a routine. During the first few months in Portugal, our family got ill several times; I think Christine was ill more time than healthy. The bugs got me too a few times. So, it was not until December that I was able to start building fitness again. Of course, my new friend Nuno Neves (<a href="https://www.instagram.com/n24coaching/">https://www.instagram.com/n24coaching/</a>) was instrumental in helping me get started by connecting me to his great network and showing me different bike & run routes.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Diet & Nutrition</span></h3><span face="Liberation Sans, sans-serif">Since arriving in Portugal, my diet has been and remains sub-standard. I am drinking too much alcohol and consuming too many carbs. As for during-activity nutrition, I have been using mostly the products from 226ers, as I no longer have access to First Endurance products in Portugal. For the longer rides, I have been fueling normally and enjoying the pastries & coke; I have not been doing any low-carb restriction rides. However, many of the indoor sessions have been in the morning and, as a result, have been fasted. My long runs have typically been started fasted, but then taking in ~200kCal during the last 8km.<br /></span><span face="Liberation Sans, sans-serif">Season Planning & Racing<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">I believe that half-iron-distance (HIM) racing is significantly helpful in the preparation for Ironman racing. I had some reasonable success early in the year in the M55-59 AG finishing 1st in one and 3rd in two HIM races. What was surprising to me was that I set a new swim PR, with really minimal swimming (3x per week @ steady 2000m). My biking was far below my historical performance, but improved through the early season. My running performance was fair, but not representative of my training.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">I then targeted two late-season races that offered theoretically to opportunity to go under 9-hours: IM-COP (August 20th) & IM-BARC (October 1st). I chose those races, in particular based on the number of people going under 9-hours for each and their relative proximity to my home-base. I also chose them because they were close enough apart that I could carry IM-COP endurance into and actually sharpen for a few weeks for IM-BARC.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">IM-Specific Training</span></h3><span face="Liberation Sans, sans-serif">After getting through the early-season races in May, I shifted my focus to building endurance on the bike and maintaining my long run consistency. Historically, most of my IM-specific bike rides were limited to – at most – 2x 5-hour IM-effort rides per week. I decided it was time to get some real bike fitness by increasing the ride duration. I extended my long rides from 4-hours, to 5, 6, 7, then peaked at a monster ride of 8+ hours, with a huge amount of climbing, and finishing in 40*C heat! It should be noted that while I was attempting to train more specifically for IM racing, given the roads and terrain in the Algarve, riding my race (TT) bike was not an option. As a result, I trained on the rode-bike, usually in hilly terrain. I did maintain a number of indoor sessions as well, which is where most of my intensity was performed.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Summer US visit</span></h3><span face="Liberation Sans, sans-serif">We had planned a trip to visit family and friends in the US for several weeks, from early-July through late August. Our itinerary had us in LA for 4-days, then Colorado for almost 4-weeks, the back to Europe through LA. I was looking forward to that time to be able to focus on training in a familiar location, especially the long-steady bike rides on the gently rolling terrain Colorado has to offer. I was also excited to be able to get some altitude training (~1650m), which would be a nice boost when racing in Copenhagen.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Because of the travel, I was off the bike and out of the pool for 8-days and which meant I had to focus all my training on running during that period. While that is not bad, it’s not ideal either. My overall training load dropped, but my fatigue was pretty high.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">It wasn’t until we got to Colorado in mid-July that I was able to get back on a TT bike – a new bike at that. However, in the first week, I was able to get 10-hours of aero-position riding on two back-to-back days. I was surprised at how the body handled that dramatic change. The only issue was a very stiff neck that seemed to resolve after about 3-weeks of consistent riding in the aero-position. I was also pleased with the amount of power I was able to produce in that position at altitude – at least during the first few days.</span><span face="Liberation Sans, sans-serif"><br /></span><span face="Liberation Sans, sans-serif"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGtDmKZ6aPFEq13m7-WXetqFz8DdSQIByOLKC15x-GoNmPv9imSdLGyp7HroYA7aX8E_K1pVJygRU8N_urdVR-bl3PorkF3CgtIPRt2kUzetluFTfO7mSqyYz2rkYInphPpdb9Pj2GvuqZnhRVf_856hI79sZzVFXbqxLU3XEYWjpGfkPkYSbcn3_4yFTQ/s1024/WhatsApp%20Image%202023-09-30%20at%2017.00.12.jpeg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1024" data-original-width="768" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGtDmKZ6aPFEq13m7-WXetqFz8DdSQIByOLKC15x-GoNmPv9imSdLGyp7HroYA7aX8E_K1pVJygRU8N_urdVR-bl3PorkF3CgtIPRt2kUzetluFTfO7mSqyYz2rkYInphPpdb9Pj2GvuqZnhRVf_856hI79sZzVFXbqxLU3XEYWjpGfkPkYSbcn3_4yFTQ/w300-h400/WhatsApp%20Image%202023-09-30%20at%2017.00.12.jpeg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"></td></tr></tbody></table><br /><div class="separator" style="clear: both; text-align: center;"><br /></div></span><span face=""Liberation Sans", sans-serif">The first several days after arriving in Colorado, my run pace and bike power seemed unaffected. It felt harder, but I was still able to work. The second week got much harder and I had to back off my expectations and focus on the time and the perceived effort. Even into the third week, my run pace and power were still below what I had expected. As a result, I could not get much intensity work done. My Garmin watch reported dropping VO2max for both bike and run the entire time I was in the US.</span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_1FqNFhIiT259RqyGb5QuOEH5UvdhuaMQbhj2e2jRnDZj_BX-lPdo3RDLlrUB3ryLdPvQcLlk3bQ9-pJmkC24sAPssaLs5svZe7UMjkzd7EmWoC1lq1J4V0KiOY7WM-eYhpRO-44N4LWjwuFFek1mLitmgp4bo07DKeEY724Rx0imlEy0aTzYMoRExC75/s994/Screenshot%20from%202023-09-30%2017-01-45.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="656" data-original-width="994" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_1FqNFhIiT259RqyGb5QuOEH5UvdhuaMQbhj2e2jRnDZj_BX-lPdo3RDLlrUB3ryLdPvQcLlk3bQ9-pJmkC24sAPssaLs5svZe7UMjkzd7EmWoC1lq1J4V0KiOY7WM-eYhpRO-44N4LWjwuFFek1mLitmgp4bo07DKeEY724Rx0imlEy0aTzYMoRExC75/w400-h264/Screenshot%20from%202023-09-30%2017-01-45.png" width="400" /></a></div><br /><span face="Liberation Sans, sans-serif"><br /></span><span face="Liberation Sans, sans-serif">For the most part, I was able to get the volume of training in that I had planned. In fact, I was recording likely the highest Chronic Training Load (Training Peaks; CTL; total, including swim) I have in my history. I say, “likely” because the week away from the bike dropped the CTL pretty significantly (from 81 to 68), which is really stupid. Including running, my CTL went from 173 to 159; and I was quite fatigued from running! One does not lose fitness that fast. However, after getting back on the bike, I was able to ramp to a CTL of 183 in ~20-days, which was my peak 9-days before IM-COP.<br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcIscexqq5MigebseOgrMX-DT6ViM4taVyc3nTGofNPtAWuuuFatkLjwkvXPXyeNHN_ZHxmHvkMYPyb6AJnG_Ul10TdHlfjWpowEf118PlIDda8U0z2TU7WEMtqQskVjAHtysKVca_yDiGIZhdsHELUmhJ8kmM1las31s9OZK6yHDrgwW6_GV-iZwvQ0Pv/s1793/Screenshot%20from%202023-09-30%2012-11-13.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="856" data-original-width="1793" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcIscexqq5MigebseOgrMX-DT6ViM4taVyc3nTGofNPtAWuuuFatkLjwkvXPXyeNHN_ZHxmHvkMYPyb6AJnG_Ul10TdHlfjWpowEf118PlIDda8U0z2TU7WEMtqQskVjAHtysKVca_yDiGIZhdsHELUmhJ8kmM1las31s9OZK6yHDrgwW6_GV-iZwvQ0Pv/w400-h191/Screenshot%20from%202023-09-30%2012-11-13.png" width="400" /></a></div><br /><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">In addition to the altitude and training stress, there was also a bit of family drama, which necessitated a move to new lodging 5-days before leaving Colorado. Having to re-pack, find a rental car, and new housing was not what I needed during the peak-week of my training.</span><span face="Liberation Sans, sans-serif"><br /></span><span face="Liberation Sans, sans-serif"><br /></span><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Training Specifics</span></h3><span face="Liberation Sans, sans-serif">It should be noted that this entire season, I have not written a training plan. People who know me, understand that I love to plan and then execute against that plan. This year, I went more off how my body was feeling and knowing what it needed. Of course, I did use TrainingPeaks to figure out overall load and the balance between the disciplines. <br /></span><span face="Liberation Sans, sans-serif">The peak CTL of 183 shown above was comprised of:<br /></span><span face="Liberation Sans, sans-serif"> • Swim: 32 (17%)<br /></span><span face="Liberation Sans, sans-serif"> • Bike: 80 (44%)<br /></span><span face="Liberation Sans, sans-serif"> • Run: 71 (39%)<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Biking load was steady from early July as can be seen below. What is remarkable is there were at least 10-rides with higher Training Stress Scores (TSS) as compared to the the IM-COP bike, which was the plan. Throughout the year (except in the final 5-weeks when away from home), I had some key indoor sessions, including:<br /></span><span face="Liberation Sans, sans-serif"> • Torque Intervals (~1:40): 4x 20-min @ 60RPM & ~92% of FTP<br /></span><span face="Liberation Sans, sans-serif"> • VO2max intervals (~1:15): 30x 1-min @ 108% FTP<br /></span><span face="Liberation Sans, sans-serif"> • Lactate Flushing (~1:30): 6x (1-min @ VO2max, 2-min @FTP, 4-min Tempo, 3-min recovery)<br /></span><span face="Liberation Sans, sans-serif"> • Recovery Rides (-2 hours): cap HR @ 120BPM<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Because biking I the Algarve is more about time or climbing, I measure it volume in hours per week, was pretty consistent at 8:49 from mid-May to mid-August.</span><span face="Liberation Sans, sans-serif"><br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTCJYU2C658T7URzQAahygFZIP-f6gbuFKnnKLQVWNFVRyQaLORcDjxjbR8KddbvmPbwFfgxCJJqdqQ79c68F7eBtr9_WtpsdkVfj0RqsSgThMvxzAZ3JMMy0jH9wXE4I-yzUU4VRsuXL9vB0DXzY74Fg2mHRSr6KbKOZ3MVyHfgs9uRsUcjHLwyPByNsN/s1793/Screenshot%20from%202023-09-30%2012-42-56.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="856" data-original-width="1793" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTCJYU2C658T7URzQAahygFZIP-f6gbuFKnnKLQVWNFVRyQaLORcDjxjbR8KddbvmPbwFfgxCJJqdqQ79c68F7eBtr9_WtpsdkVfj0RqsSgThMvxzAZ3JMMy0jH9wXE4I-yzUU4VRsuXL9vB0DXzY74Fg2mHRSr6KbKOZ3MVyHfgs9uRsUcjHLwyPByNsN/w400-h191/Screenshot%20from%202023-09-30%2012-42-56.png" width="400" /></a></div><br /><span face="Liberation Sans, sans-serif"><br /></span><span face="Liberation Sans, sans-serif">While in Colorado, I was able to do some structured aerodynamic testing to ensure the position I had for the new bike was optimal for IM-COP. If there is interest (send me a note), I will document my finings more thoroughly. Essentially, I did two out & back sections on three different days; each with either the aero extensions slammed (low) or up all the way (6cm higher). Two of the three runs showed the upper position was actually faster and a lower CdA. But the one I trusted – with an aero helmet – showed the opposite. So, I went with the slammed configuration fo IM-COP.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Running is where I have maintained the greatest amount of consistency over the last year, in terms of number of runs per week, which was typically 4x. I was also pretty consistent in doing one long run per week, and was already running 32k/20-miles in January. In fact, I did 19x 20-mile runs before IM-COP! That is a new record! In addition to the consistent long runs, I was doing a speed session every week, 2-days after the long run. That session was essentially 6x (500m @ VO2max, 2km @ Threshold, 500m recovery). I average about 72km of running per week in the several weeks before IM-COP.<br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidAd0bnKa-ZEPoIuK8_igrx5X5MQBvlh24HHhsKssykG-W2upge1mweLrrl9MbX1aqWlkpmx2hUkyuvkM47Ip8MHWbPLcUVQKSgwjFFQQtfZIwIIwEubIWc0BEqYd_GNfc0PO7y-4P-yqohCOh9nYJYxmSd-rTHYZeqpPJV05vt5nlzeLm8ZNG1PJbrzoL/s1793/Screenshot%20from%202023-09-30%2012-52-44.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="856" data-original-width="1793" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidAd0bnKa-ZEPoIuK8_igrx5X5MQBvlh24HHhsKssykG-W2upge1mweLrrl9MbX1aqWlkpmx2hUkyuvkM47Ip8MHWbPLcUVQKSgwjFFQQtfZIwIIwEubIWc0BEqYd_GNfc0PO7y-4P-yqohCOh9nYJYxmSd-rTHYZeqpPJV05vt5nlzeLm8ZNG1PJbrzoL/w400-h191/Screenshot%20from%202023-09-30%2012-52-44.png" width="400" /></a></div><br /><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Oh yeah...I almost forgot to discuss swimming :) Swimming took a back-seat during most of this year, but it does not seemed to have resulted in poor race performance. To the contrary, I swam 29-minutes (a PR) for a HIM-distance race in April. As mentioned, most of my swims were short-course 25m – just swimming steady 2x 1000m a few times per week. Including the early-season races and better access, I have had many more open-water swims than prior years.</span><span face="Liberation Sans, sans-serif"><br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Peak, Travel, and Taper</span></h3><span face="Liberation Sans, sans-serif">As previously mentioned, IM-COP was intended to be a train-through race, which means a short taper. The short taper allows for a faster time to return to training at a high load. Not only was it short, I also tried a gentler version of the Norwegian taper. If you’re not familiar, check-out Gustav Iden & Kristian Blummenfelt’s peak for Kona-22: <a href="https://triathlonmagazine.ca/personalities/world-champs-taper-gustav-iden-and-kristian-blummenfelt-complete-40-km-race-tempo-run-6-days-before-kona/">https://triathlonmagazine.ca/personalities/world-champs-taper-gustav-iden-and-kristian-blummenfelt-complete-40-km-race-tempo-run-6-days-before-kona/</a><br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Basically, they did the full-distance swim & bike 7-days out, then a 70k bike + full tempo marathon the next day – 6-days out! My peak was a bit gentler: 10-days out I swam nearly full distance, biked 164km; the next day, I rode 70km and ran 25km at tempo effort. I timed this peak to correspond with my travel the next day to LA, and then the day after to Europe.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Of course, nothing ever goes to plan! The flight to Europe was delayed three times (costing is $2000 out of pocket – thanks Norse Atlantic Airlines; you suck!). So, we arrived a day later than planned. During the 4-days of travel & delays, I was only able to get a single 10k run. Then, once in Copenhagen, I was intimidated by being in the city center with regard to riding. During the last 9-days of the taper, I got 2 rides in one being only 30-minutes. I was able to get a total of 3 runs during that period and a single open-water swim at the venue. Essentially, what was intended to be a short, gentle taper became much more truncated than I had wanted. As may be seen in the Performance Management Chart above, my Training Stress Balance (TSB) was a +93 race morning.</span><span face="Liberation Sans, sans-serif"><br /></span><span face="Liberation Sans, sans-serif"><br /></span><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Pacing Plan</span></h3><span face="Liberation Sans, sans-serif">One of the strategic things I wanted to test in IM-COP was a new pacing plan. Being tired of running short of my capabilities and considering the criticism of over-biking, I wanted optimize the total energy allocated between the bike & run. Alan Couzens’ has a great article (https://alancouzens.com/blog/run_power_pacing.html), which I used to help create my pacing plan. Using BestBikeSplit and my historical IM performances, I was able to create the following pacing scenarios.<br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJnp72VfEhJLkTV20nXH_GxXe8ANyaP8ZM9V0iHHYbsq82BGFE30HRDjhAHTrvh9LPuyLoMF_1HrSqmmLyDHrRVjjKu39ONwr-O9bFVi6f7rIclIzncVyPI3t8cJIc9RQM91gLmnE8LvU5PW5flc5GpwkVDKMctChT9SQhFKp6UtafAvQ0ouuZXbBYNnHY/s1263/Screenshot%20from%202023-09-30%2013-52-02.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="314" data-original-width="1263" height="100" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJnp72VfEhJLkTV20nXH_GxXe8ANyaP8ZM9V0iHHYbsq82BGFE30HRDjhAHTrvh9LPuyLoMF_1HrSqmmLyDHrRVjjKu39ONwr-O9bFVi6f7rIclIzncVyPI3t8cJIc9RQM91gLmnE8LvU5PW5flc5GpwkVDKMctChT9SQhFKp6UtafAvQ0ouuZXbBYNnHY/w400-h100/Screenshot%20from%202023-09-30%2013-52-02.png" width="400" /></a></div><br /><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">I was planning on a 1:05 swim and 6-minutes for T1+T2, which is the 1:11 at the start of each row. Then, using BBS I estimated the split associated with 210 – 226 Watts. I started at 210W because that is what I trained at at altitude. Then, I used my best run performance historically (IM-Boulder 2016), where I ran at an Intensity Factor (% of threshold, IF) of 95.6% for 20-miles. (Yes, I know it seems ridiculously high, but my lactate run pace was measured in the lab in 2016 at 7:10 min/mile.) Of course, I am assuming I can run the remaining 6.2-miles at the same pace, but if properly motivated, it may be possible. Right? Future plans will use the actual full marathon split of 7:40/mile, which is an IF of 0.935. That IF results in a run power, which is weighted-averaged with the bike power to give an overall power, which needs to be at or below my historical ~230Watts.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">While the optimum pacing strategy comes from a power of 222Watts, I wanted to ride with the lowest power possible that allowed me to go under 9-hours; thereby allowing more confidence I could run to my potential. Thus, I selected the following pacing plan:<br /></span><span face="Liberation Sans, sans-serif"> • Bike: 212Watts (average)<br /></span><span face="Liberation Sans, sans-serif"> • Run: 4:36/k pace<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">It should be noted that I changed the plan several times in the few days leading to the race, mostly because I could not imaging running that fast.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h2 style="text-align: left;"><span face="Liberation Sans, sans-serif">Race Report</span></h2><span face="Liberation Sans, sans-serif">In the few days prior to the race, I tried to reduce fiber in hopes of minimizing the need to use the porta-potty during the race. Other than that, the diet was typical for me. Because the transitions were in two locations, we had to drop our run bags the day before the race; and we would not have access race morning. Well, I forgot to add my nutrition to the run bag. (I cannot tolerate the fructose in Gatorade; so I rely on my own nutrition.)<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Race morning, I woke at ~4am so that I could finish my breakfast (banana + 2x PB&J sandwiches on white hamburger buns + coffee) 2-hours before race start. I was planning to ride the metro to the closest station to the swim start, which I had done two days prior. I gave myself perhaps 15-minutes of extra time, allowing me to get to transition 1-hour ahead of the race start. However, as the Metro arrived it was clear there was a problem – it was PACKED so full of people, the doors would not close. </span><span face="Liberation Sans, sans-serif"><br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">After three attempts at the doors closing, the automatic system halted and required technicians to come reset it. I was fortunately standing near a guy who spoke Danish and was translating for folks around. He seemed to know what was happening. Then, after the announcement of the tech service, he got off the Metro; I followed. He was with his girlfriend, who was helping carry things and navigate. The plan was to catch a bus and then walk the rest. We had a nice chat while walking; I learned he was a local and this was his first Ironman. He suggested that I could put my run nutrition in Special Needs and access it early-on, as that station was supposed to be at km-1. Smart dude!<br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUDXtKu161mvVefkVRjUWZOeKcFfk5BfOhnd-xR-wBYPz6RU1rN7YAj0jU7Y84odTYmIWyBygqrxk7m89VKHogJPyH6mexmyTgtGnpSaiIIWo4-GxcLYVvc-5ZK7KD-Ge6a7BfMGdOU4wswp8lHYepZ92yB-iu6IkUbVwck_oS3hRNVMZdsoGC3D8zDs46/s1024/WhatsApp%20Image%202023-09-30%20at%2016.31.10.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="768" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUDXtKu161mvVefkVRjUWZOeKcFfk5BfOhnd-xR-wBYPz6RU1rN7YAj0jU7Y84odTYmIWyBygqrxk7m89VKHogJPyH6mexmyTgtGnpSaiIIWo4-GxcLYVvc-5ZK7KD-Ge6a7BfMGdOU4wswp8lHYepZ92yB-iu6IkUbVwck_oS3hRNVMZdsoGC3D8zDs46/w300-h400/WhatsApp%20Image%202023-09-30%20at%2016.31.10.jpeg" width="300" /></a></div><br /><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">We arrived 45-minutes later than planned, which meant I had 30-minutes to get through final prep, including the porta-potty. While it was a but rushed, I was able to get to the swim queue in a reasonable amount of time.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Swim</span></h3><span face="Liberation Sans, sans-serif"><b>Plan: 1:05 /// Actual: 1:05<br /></b></span><span face="Liberation Sans, sans-serif">I seeded in the 1:05-1:10 group, knowing I would overtake many of those folks, who typically over-estimate their swim split. The rolling start was calm and I made it to the first buoy without any contact whatsoever. On the way out, I was able to find some feet and draft for ~15-min. However, I lost contact near the turn-around. This was the only point in the swim where it was a bit congested. Then, the water got so shallow (1.5-meters) that the bottom sediment was stirred-up and made visibility difficult. I kept the pressure on, steady to the end in open water. As I exited the water and looked at the time, I was amazed – right on schedule!<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Bike</span></h3><span face="Liberation Sans, sans-serif"><b>Plan: 212Watts / 4:35 /// Actual: 202AVG, 210NP, 4:51</b><br /></span><span face="Liberation Sans, sans-serif">In T1, I shoved one of my nutrition bottles down front of the tri-suit but maybe not enough, leaving a small gap at the collar. The, at the mount line I dropped the bike likely because the front end was heavier than I am used to, with the hydration and nutrition bottle. <br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Getting through town was slow and circuitous. There were many potholes, sharp turns, wet roads due to the overnight rain, and low-light. At some point, I had to hop a curb because I did not take a corner tight enough. There was also a z-turn from one bike path to another about 2-meters apart. Frankly, this part of the course was quite frustrating. On the positive side, I got to see Christine sometime during this part of the course; she was out for a run, getting lost and found herself watching part of the race! As I reached the north end of town, I looked at my watch and my power was way down near 187Watts; I could just not ride to plan.<br /></span><br /><span face="Liberation Sans, sans-serif"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh8-zCxWjlyNfYKi-0PxLUuw1knyp00rKpdbfl4ZoEze5M0qmXdCQ28IJG79yiBnznPBksRj85WmSVJS940oBhyphenhyphenCY_veb-pXUVrrh81bAoR6Dqyey2mxws8WGsWdUHheb-p-jHaHWSI83uR8qu2sN-M8ORIK-0lFYl7z1_u6yOVRaX7k6TIdRzMKYk_h-T/s4000/9337_20230820_073844_306179269_original.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2666" data-original-width="4000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh8-zCxWjlyNfYKi-0PxLUuw1knyp00rKpdbfl4ZoEze5M0qmXdCQ28IJG79yiBnznPBksRj85WmSVJS940oBhyphenhyphenCY_veb-pXUVrrh81bAoR6Dqyey2mxws8WGsWdUHheb-p-jHaHWSI83uR8qu2sN-M8ORIK-0lFYl7z1_u6yOVRaX7k6TIdRzMKYk_h-T/w400-h266/9337_20230820_073844_306179269_original.JPG" width="400" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Once out of town, I was hoping to be able to race to plan and make up some ground. So, I focused on increasing the power, but keeping it steady. However, because of the low power in the beginning of the ride I already had a larger than desired gap between average and normalized power (NP). Because of the gap, I decided to ensure my NP (not AVG) was my target: 212Watts.<br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOy_x6X3eHa5DGS6T0FPjUoidctm719yKjvR6wL_KXpCnZc3cdHx-ONyPv-XjcdTUNZ8Chzd8_IQohfKT3hspnklYHwnpRJqsx5d3Go67lDt0wreVjYB3J5g-u0WC2AoFwSCXWjd__rgC4LSVADvD3GlP9Gy1xiHthxKMIE65st8sA35Q8mekR5rNvEXAq/s4000/9337_20230820_094053_306103961_original.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2666" data-original-width="4000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOy_x6X3eHa5DGS6T0FPjUoidctm719yKjvR6wL_KXpCnZc3cdHx-ONyPv-XjcdTUNZ8Chzd8_IQohfKT3hspnklYHwnpRJqsx5d3Go67lDt0wreVjYB3J5g-u0WC2AoFwSCXWjd__rgC4LSVADvD3GlP9Gy1xiHthxKMIE65st8sA35Q8mekR5rNvEXAq/w400-h266/9337_20230820_094053_306103961_original.JPG" width="400" /></a></div><span face=""Liberation Sans", sans-serif"><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face=""Liberation Sans", sans-serif"><br /></span></div>Somewhere near 30km, I removed visor to improve visibility – the sky was overcast and light still dim. I ended up leaving it off for remaining part of ride. I checked split time at 60k & found I was 20-min slower than plan. Checked again at 90k with the same finding. I figured everyone was slow, but I would keep to the pacing plan.</span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">On the northwest part of the course, I counted at least 30 people on the side of the road repairing flats. I’ve never seen anything like this. I also saw one crash, one ambulance, and an uncountable number of “CAUTION – SLOW” signs. Are you freaking kidding me? The road was wet, narrow, and had many, many turns. I was not happy.<br /></span><span face="Liberation Sans, sans-serif">Riders thinned-out significantly after the turn for the loop (about 150k). It would be many minutes before seeing another rider. I passed about 2-4 riders along the return <br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Nutrition:<br /></span><span face="Liberation Sans, sans-serif"> • First 90k: EFS Drink with 6-scoops (600kCal)<br /></span><span face="Liberation Sans, sans-serif"> • Last 90k: EFS Pro with 14 scoops (~600kCal) + 1x scoop Pre-race<br /></span><span face="Liberation Sans, sans-serif"> • Overall: 250kCal/hr<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Assessment:<br /></span><span face="Liberation Sans, sans-serif"> • I rode the course to the best of my ability; riding safely, but as quickly as I could. I maintained aero-position whenever not climbing<br /></span><span face="Liberation Sans, sans-serif"> • I adapted to the technical nature of the course by pacing off NP and did not over-ride<br /></span><span face="Liberation Sans, sans-serif"> • I think the course was likely 10-minutes slower because of the winds through town and all the slowing in the northwest side<br /></span><span face="Liberation Sans, sans-serif"> • It was likely another 10-minutes slow because my average power was 10Watts lower than plan<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Run</span></h3><span face="Liberation Sans, sans-serif">I started the run feeling pretty good. I was trying to relax, but my pace was much higher than I had expected; it was quite comfortable running at 4:30/km. I was trying to keep the pace closer to 4:40, but really just going off feel. <br /></span><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOXjbvSR2apIWRdZndgXUj8WfQ0z8PzqCJwd8a77XAhPUvcET-SYcTwYdx0JosFPSwx2e8HHbCgStxVVNqYKdUS-21J7VyUIdzJybkTKW53wJ3TgjjjJODKXQPLqFyahRsGmwBalxwQnhPalhlVer-UhR223qWoGG7H9TUg7Okc4XJze5B3N7Y1oXRm7_Y/s4000/9337_20230820_134313_306212423_original.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4000" data-original-width="2666" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOXjbvSR2apIWRdZndgXUj8WfQ0z8PzqCJwd8a77XAhPUvcET-SYcTwYdx0JosFPSwx2e8HHbCgStxVVNqYKdUS-21J7VyUIdzJybkTKW53wJ3TgjjjJODKXQPLqFyahRsGmwBalxwQnhPalhlVer-UhR223qWoGG7H9TUg7Okc4XJze5B3N7Y1oXRm7_Y/w266-h400/9337_20230820_134313_306212423_original.JPG" width="266" /></a></div><br /><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Because I started the run without my nutrition, I started taking “Coke” from the first aid station, while looking for Special Needs to grab my nutrition. I Call it “Coke” because someone had decided – at the race-director level, likely – to dilute the soda with water 50% (let’s call it “doke”). So, while I was taking two cups at each aid station, it was just not enough. So, I continued with this “doke”, while looking for Special Needs. Loop-1 done...where is Special Needs?<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Even though Special Needs was no where to be found, I kept running well, controlled, and comfortable. Pacing became a bit easier on the 2nd loop; I supposed because I was slowing a bit. I think it was in the third loop that I finally found Special Needs and got my nutrition. I ditched one of my flasks, but kept the one with Pre-Race.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Loop-3 still felt reasonably comfortable. At this point, my average pace was 4:41/km, which was definitely a PR. It started to get harder in the 4th loop and I knew I was on track for a run PR; so, I did not push it. I did not want to blow-up and focused on maintaining the effort.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Overall, the run pacing was like:<br /></span><span face="Liberation Sans, sans-serif"> • Loop-1: relaxed, trying to control pace<br /></span><span face="Liberation Sans, sans-serif"> • Loop-2: relaxed, able to control pace<br /></span><span face="Liberation Sans, sans-serif"> • Loop-3: relaxed, able to keep pace<br /></span><span face="Liberation Sans, sans-serif"> • Loop-4: harder, focused on same effort<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Nutrition:<br /></span><span face="Liberation Sans, sans-serif"> • First 23km: “doke” (diluted coke)<br /></span><span face="Liberation Sans, sans-serif"> • Last 19k: Flask with 10x scoops EFS Pro (400kCal) + 1x scoop Pre-Race + doke<br /></span><span face="Liberation Sans, sans-serif"> • Overall: ~275kCal/hr<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Assessment:<br /></span><span face="Liberation Sans, sans-serif"> • My pacing was OK, but could be better<br /></span><span face="Liberation Sans, sans-serif"> • My nutrition strategy was sub-par and likely caused a fair amount of the fade in pace<br /></span><span face="Liberation Sans, sans-serif"> • Overall, I ended up running at an intensity factor of 0.88, which is high, but not what I had planned<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><h3 style="text-align: left;"><span face="Liberation Sans, sans-serif">Overall</span></h3><span face="Liberation Sans, sans-serif">I finished in 9:23, well shy of my goal of 9-hours. I placed first in the AG M55-59, some 20-minutes ahead of #2. Surprisingly, it was the run that gave me that gap.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh6F_rXLUKU7xqjaOEQliNK9SA_YMgdfeOQ6a6Sughag7WCBmMItgo_PoCYarsJyIVDPqanSslA807lFluv08EF1sIeFUH9rMJMTZV86TOVMdcs5lcBHaEWJ6JAUKGBXeguUEi8NPIOtS23txiwNUYAJ_jxJ2cWVaq75DByO_msQklbrs-46aizeT-ZHGx/s4000/9337_20230820_164018_306142069_original.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2666" data-original-width="4000" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgh6F_rXLUKU7xqjaOEQliNK9SA_YMgdfeOQ6a6Sughag7WCBmMItgo_PoCYarsJyIVDPqanSslA807lFluv08EF1sIeFUH9rMJMTZV86TOVMdcs5lcBHaEWJ6JAUKGBXeguUEi8NPIOtS23txiwNUYAJ_jxJ2cWVaq75DByO_msQklbrs-46aizeT-ZHGx/w400-h266/9337_20230820_164018_306142069_original.JPG" width="400" /></a></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif"><br /></span></div>Of course, winning the AG means one has the opportunity to race in the World Championships, returning next year to Kona, Hawaii. It will be 6-years since I was last there. Getting a slot these days (for 2024) is very difficult, with only 20 total for all age groups given at IM-COP. One needs to win the AG to get a slot now.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">After finishing the race, sleeping on it, and discussing with my family I had decided NOT to take the slot to Kona. There were a few reasons for that decision: my family was not interested in going – it’s a huge trip from Europe, during the school term; I have been 5-times before and when I go again, I want it to be for the AG win – and I did not believe my performance was at that level. However, on my walk to the awards ceremony, I changed my mind; and at this moment, as I write this, I am glad I did. I understand my family’s perspective and they support me making the trip (alone). But, I have my own goals that I must follow.<br /></span><span face="Liberation Sans, sans-serif"><br /></span></div><div style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; break-after: avoid; margin-bottom: 0.08in; text-align: left;"><span face="Liberation Sans, sans-serif">Now, I have a year to maintain my bike fitness and become a better swimmer and runner.</span><br /><p></p></div>Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-42759731872587104682019-08-21T14:15:00.000-06:002019-08-21T14:15:43.763-06:00Interesting (to me) Run Observations<h2>
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Disclaimer</span></h2>
This post is all about a certain analytical aspect of running. So, if your eyes glaze over the moment you hear the word "regression", this post is not for you. However, if your of the sort, the geeky sort, who likes to "know how stuff works", this post is for you!<br />
<h2>
Background</h2>
I think it is well understood that running speed is directly and linearly related to effort through a large range of heart rates. Surprisingly, there is a actually not a lot of clinical research around this topic. However, Billat, et al describes this concept well in the <a href="https://www.researchgate.net/publication/8906006_Training_effect_on_performance_substrate_balance_and_blood_lactate_concentration_at_maximal_lactate_steady_state_in_master_endurance-runners" target="_blank">article </a>"Training effect on performance, substrate balance and blood lactate concentration at maximal lactate steady state in master endurance-runners." (Figure 3, in particular).<br />
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I have been using this relationship for a few years to understand how my body adapts to various types of run training (e.g., speed work vs low-aerobic). I have also used this relationship to predict my potential run split times in my recent Ironman races. In fact, I predicted my 2016 IM-Boulder run split to within 1-minute using this technique.<br />
<h2>
My Data</h2>
During the period of August 12, 2018 to September 9th, 2018(today) I tracked this data in my long runs (14-20 miles) along the same course. To keep the analysis consistent and simple, I took the same segments along the route (Easley Road, which is flat) on the "out" (segment-1) and back (segment-2). My run strategy has been the same for each of these runs; out is at <a href="https://philmaffetone.com/" target="_blank">Maffetone</a> (relaxed) pace and back is slightly harder than Ironman pace. Numerically, these effort levels correspond to ~135BPM out, and ~146BPM (capped at 149BPM) coming back. Here is a visual of an 18-mile run last week. The change in effort level is apparent at the start of lap 10 (mile 10).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOJPBsH2uDDsWdysD1kZUhVxVs1dboC26YJEw-GIH2JTEMXmCnZHj5GCSNPuNy5_DgSnaf0rX3e0cQGKOADk3dJDsDDrP26HPSO7RQEOBNU3z9yRKoY94iN9L_ZEgoGtTGtMon7QXpG8ZX/s1600/18.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="437" data-original-width="1049" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOJPBsH2uDDsWdysD1kZUhVxVs1dboC26YJEw-GIH2JTEMXmCnZHj5GCSNPuNy5_DgSnaf0rX3e0cQGKOADk3dJDsDDrP26HPSO7RQEOBNU3z9yRKoY94iN9L_ZEgoGtTGtMon7QXpG8ZX/s640/18.JPG" width="640" /></a></div>
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This data is also presented as an XY-scatter in the image below. This chart is comprised of 8 runs during the aforementioned period. One can appreciate the good (but not great) relationship between heart rate and pace. This analysis is about where I had historically left off. That is, this data gave me the information I needed -- answering the question of, "how fast can I expect to run at a given HR"?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYxPrY96KBBUt3ZtFv-HEClTRFTozL47RHfmeXxsp7L7ky0xFmBQ50p_yGbS_80O7X19JuSUscR-gzQIQWd6qV-uoCYVr24g_04Gkvc0ZuCpGPFM2GkiJlPvvgKBN46tVjNsQoleaq6-25/s1600/hr_pace.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="340" data-original-width="671" height="324" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYxPrY96KBBUt3ZtFv-HEClTRFTozL47RHfmeXxsp7L7ky0xFmBQ50p_yGbS_80O7X19JuSUscR-gzQIQWd6qV-uoCYVr24g_04Gkvc0ZuCpGPFM2GkiJlPvvgKBN46tVjNsQoleaq6-25/s640/hr_pace.JPG" width="640" /></a></div>
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However, historically what I have been most curious about is what influences the slope and intercept of this relationship. Billat, et al show that training over a relatively short period (6-weeks) improved the intercept with the slope remaining unchanged (figure 3 in their article). The particular training in that study was steady-state threshold intervals. I suspect that any training along this line (easy through threshold) will have a similar <span style="background-color: white;">affect.</span><br />
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<span style="background-color: white;">The slope & intercept data from these runs is presented below. For each run, I calculated the slope and intercept. While not monotonic, I am seeing a large change in the intercept over the last month or so. But what is also apparent is that there is a change in the slope as well. I found that fact unusual, and NOT present in the </span>Billat study. Also, why was there such a large change in the intercept? Why, over a short period of time, is there such a large change in slope?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjemhexIaxzCpwExs394QiyfVcFONxKI6t0XIi3PB7yN6T7NYWozGD6y8bdhsfhfcWkdE6ZYcgmQVq4cwUVeruW69Q3l0sxwSZrGz_qAhEzgEmqbBD_I1GxxTPdrYAGyGhRqxf8r_pVodbp/s1600/slope_int.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="343" data-original-width="470" height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjemhexIaxzCpwExs394QiyfVcFONxKI6t0XIi3PB7yN6T7NYWozGD6y8bdhsfhfcWkdE6ZYcgmQVq4cwUVeruW69Q3l0sxwSZrGz_qAhEzgEmqbBD_I1GxxTPdrYAGyGhRqxf8r_pVodbp/s400/slope_int.JPG" width="400" /></a></div>
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When trying to understand data, I often rely on pictures, or plots. So, I created a simple XY-scatter of the slope and intercept to see if there was nay sort apparent relationship. What I found was completely unexpected and incredibly fascinating -- there was a near-perfect correlation between the slope and intercept. How could there be such a high-fidelity relationship? Every run lies on this line.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDEHEUE79E4FZjFe2xl7COkCUIMAPmK8kCmkBwjBDGCJij5J668rQb7fCWxN63pMXCEyQ_I-TAjQ_uqrAi0pEhBZ_s8RojX0egy9XJBX4B_I_Cz50odlEVSvVs_FNdvxMwOXovssMVce19/s1600/slope_int2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="422" data-original-width="677" height="398" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDEHEUE79E4FZjFe2xl7COkCUIMAPmK8kCmkBwjBDGCJij5J668rQb7fCWxN63pMXCEyQ_I-TAjQ_uqrAi0pEhBZ_s8RojX0egy9XJBX4B_I_Cz50odlEVSvVs_FNdvxMwOXovssMVce19/s640/slope_int2.JPG" width="640" /></a></div>
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As I thought about this further, I realized that this relationship meant that each run could be represented by an individual line, and these various lines would all intersect at a singular point -- near 147BPM. What is the significance of this heart rate?</div>
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What is also presented in the table above is the pace at 147BPM. I'll cover <span style="background-color: yellow;">later </span>why I chose that specific heart rate. But, I had noticed a concerning trend in the pace at 147BPM -- it was declining! That concerning trend is apparent in the chart below.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggnjJa3ExH8C2etqbFyOmeBMlqkIowZ__839JbSaykoQ64PapOSGDNhoVcBVrV3iq_gNakobARSj-tD9zgz6ybQ1u2vdvMbbOnn-wXHz2n-kUuhSuenW6mkntN5Mssq5ckb79C1GAtlhx_/s1600/pace_147.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="277" data-original-width="640" height="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggnjJa3ExH8C2etqbFyOmeBMlqkIowZ__839JbSaykoQ64PapOSGDNhoVcBVrV3iq_gNakobARSj-tD9zgz6ybQ1u2vdvMbbOnn-wXHz2n-kUuhSuenW6mkntN5Mssq5ckb79C1GAtlhx_/s640/pace_147.JPG" width="640" /></a></div>
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I was training well, running well, but it appeared my fitness was declining. My first thought was concern of over-training, but other training and physiologic parameters did not support that theory. Of course, one of the obvious reasons for slowing down is a higher training load.</div>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-11243509046374436882018-12-05T10:35:00.000-07:002018-12-05T10:35:07.126-07:00Kona 2018 Recap<h2>
Summary</h2>
It took me a long time to even start writing this race recap. Beyond being busy with work, family, holidays, etc. I've had to think a lot about the race and my personal investment in this sport. The day after the race had I announced that I was taking an indefinite period away from the sport. I had to take the time to think about what it means to me.<br />
<br />
Kona was my 16th Ironman start, fifth time at Kona, and 11-years since my first time racing on the Island. It also represents the highest level of training and fitness I have ever logged, by a large margin. While I did achieve my highest placing (6th in the age group) and fastest time on this course (9:30), I am disappointed that the performance did not reflect the level of investment in preparing for the race. That said, I remain convinced that it's possible that I will one day reach my goals at this elusive venue.<br />
<br />
This race recap is mostly about the race, but what underlies all of this is my love for the sport and the unending pursuit of my potential. Further, I know that I am incredibly fortunate to have the health to even train for such a thing -- I will never forget that. Lastly, none of this would be possible without the support of my friends and family -- thank you so much!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRIraf4gJFG40DgI3bBI9qrhjP9GezkBpkfZEha6EwJlnIkQ9Kdi5-TkP8Kk1csp82rhslujWZDhxvSsjhaUntM15A2VONwMNUO19i7HX3sv0FoQslp291IHOyEbxAEZ7oRGg-VWHyz4zu/s1600/reunited.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRIraf4gJFG40DgI3bBI9qrhjP9GezkBpkfZEha6EwJlnIkQ9Kdi5-TkP8Kk1csp82rhslujWZDhxvSsjhaUntM15A2VONwMNUO19i7HX3sv0FoQslp291IHOyEbxAEZ7oRGg-VWHyz4zu/s320/reunited.jpg" width="320" /></a></div>
<h2>
</h2>
<h2>
Race Prep</h2>
<h3>
Diet</h3>
My diet was "normal" going into this race, as it had been all year long. However, to avoid GI system inflammation, I did avoid gluten and dairy the few days prior to the race. Most importantly, at the advice of Dave Scott, I refrained from the carb-restriction diet I typically do race-week. This last point was a big departure for me, as I have typically cab-restricted before most of my prior Ironman races.<br />
<h3>
Swim</h3>
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I only include the swim-prep because it would seem omitted otherwise. I did nothing extraordinary for the swim prep. I maintained the intensity and kept attending the masters group at least once per week. While not shown anywhere, I also included several Vasa sessions. My swim fitness was likely near where it was for most of the season.</div>
<h3>
Bike</h3>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2stzEAfOHGskXy3o5gvK3MgQrLzR7cQ5kxjLzLlulVTMYuSEU2CimYvwn9GYOQdaq_gurXb3ZjhLqG-IzOpP0VL3JYcVS1WmreNuxidX3McmvvJOeeXdKROPtQNA3ULSv-0zpkTppIie7/s1600/IMG_4223.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2stzEAfOHGskXy3o5gvK3MgQrLzR7cQ5kxjLzLlulVTMYuSEU2CimYvwn9GYOQdaq_gurXb3ZjhLqG-IzOpP0VL3JYcVS1WmreNuxidX3McmvvJOeeXdKROPtQNA3ULSv-0zpkTppIie7/s320/IMG_4223.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">#Dimond In the Rough</td></tr>
</tbody></table>
<div>
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With proven bike fitness, I knew I did not need to do a great deal of work on the bike. Nonetheless, I maintained a solid build, knowing that bike fitness could enhance my race running ability. To this end, I wanted to achieve a higher level of bike fitness as compared to <a href="https://ironrambler.blogspot.com/2018/06/im-boulder-2018-race-recap.html" target="_blank">IMB</a>. The chart below shows the bike CTL, where I peaked out at 85 points.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjquJXYkf759R4qvOtZ5xoxDiUOCN-7CLz5YUpXJafuEYHhitjcbF8bder8FJaQY4INaI5KxiVLRlQhTbAz-2H-JtWUZWmpbhjhkv-4BWWnDvEcwK7-GvDb4st5ZmpdGSgSPOFw0-RujR5y/s1600/b_pmc.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="1165" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjquJXYkf759R4qvOtZ5xoxDiUOCN-7CLz5YUpXJafuEYHhitjcbF8bder8FJaQY4INaI5KxiVLRlQhTbAz-2H-JtWUZWmpbhjhkv-4BWWnDvEcwK7-GvDb4st5ZmpdGSgSPOFw0-RujR5y/s640/b_pmc.png" width="640" /></a></div>
<div>
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What was exciting to see was that as the volume continued to rise, so did my performance metrics. The chart below shows that my estimated VO2max kept rising substantially -- especially the bike -- after IMB. These estimates come from the excellent <a href="https://buy.garmin.com/en-US/US/p/564291" target="_blank">Garmin Forerunner 935</a>. I know the estimate is reasonably accurate because I did a bike physiology test in September that demonstrated a bike VO2max of 60 mL/kg-min. While these physiologic metrics are not extraordinarily high, the important thing for me is that my performance levels appeared to be rising -- along with the training volume.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5Rt8biUnzZTmNEQdNQbEGy6BPNCYk9l6nMNLwilTqDBAsMRwmkTpHhYCm7q20Fq2XjB9MgktphNr1RfamqygfMSTWkM0m8I33F6-P8CK6nAFsqbP06T4CYLhSCFouIX-hBPSFjVUjNBCS/s1600/r_b_vo2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="370" data-original-width="567" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5Rt8biUnzZTmNEQdNQbEGy6BPNCYk9l6nMNLwilTqDBAsMRwmkTpHhYCm7q20Fq2XjB9MgktphNr1RfamqygfMSTWkM0m8I33F6-P8CK6nAFsqbP06T4CYLhSCFouIX-hBPSFjVUjNBCS/s400/r_b_vo2.JPG" width="400" /></a></div>
<h3>
Running</h3>
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In every race of this season, I felt like my running form eluded me. Indeed, I lost <a href="https://ironrambler.blogspot.com/2018/08/2018-boulder-703-race-recap.html">Boulder-70.3</a> by a mere 13-seconds due to my poor run. However, my bike fitness and performance was through the roof. Thus, I decided to apply some of the training principles to running that I felt were responsible for my bike performance. While there are a few bike training themes that I think work for me, the one I wanted to apply was two big days separated by one day. Specifically, I planned & executed two long runs separated by one day for the six week Kona build. After IMB, I ramped the long run from 14 to 18-miles -- doing one Sunday and then another on Tuesday. Further, these were negative-split runs, with the return effort at the high-end of IM race effort (145-149-BPM). Indeed, I was running "back" at a 7:20-min/mile pace with a HR of 145-BPM. I peaked my run 5-weeks out of Kona with 18-miles on Sunday & 18 on Tuesday.<br />
<br /></div>
<div>
Based on the gap between my run training and race performance, I wanted to up the fitness as compared to IMB. I somewhat arbitrarily chose to increase the fitness level by 10%, as measured by the Chronic Training Load (CTL). I peaked at a run CTL of 57 points for IMB; so, I was targeting a peak of 65 rCTL points for Kona. As can be seen from the Performance Management Chart (PMC) below, I did hit that target peak rCTL. Further, I maintained that level through September until October 2nd (11-days prior to the race). As I write this, I realize that this might seem like a short run-taper, but the taper actually started a week or two prior as seen in the orange dots ramping down from a Training Stress Score of 256 (on 9/9; a 20-mile run). Thus, the taper was more gradual with more frequent, shorter runs.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghbacg_pzxtNmRAgTMXb4286AuiQ1qqMIBrr8c4JaDkoEjVZnitEJ3W5Zz6tdn7cfn3TwPiuP4RIWBUL7NCzaLvX5U8KDZHwXvkA96D9-WTeinGsSM6MLm7FmhVqVcSdZo6RcSkfRQes3c/s1600/r_pmc.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="1165" height="350" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghbacg_pzxtNmRAgTMXb4286AuiQ1qqMIBrr8c4JaDkoEjVZnitEJ3W5Zz6tdn7cfn3TwPiuP4RIWBUL7NCzaLvX5U8KDZHwXvkA96D9-WTeinGsSM6MLm7FmhVqVcSdZo6RcSkfRQes3c/s640/r_pmc.png" width="640" /></a></div>
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<div>
<br /></div>
The PMC shows just aggregate training statistics, but the chart below shows more specifics. The build, decline, and subsequent ramp in July was Boulder 70.3. After that, the run volume and pace were very consistent and peaked at the end of August. The pace zone represent easy (8:45-8:03/mile), IM-pace (8:02-7:22/mile), and threshold (7:22-6:40/mile) as blue, green, and red, respectively. One can see that the majority of my run prep was at IM-specific pace. The yellow line represents the volume in miles per week. July through September, the average volume was between 40-50 miles per week.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmLwXKSRGRj0yKU7mnhEOchRlEY2G6W4PkZzAfPVv82Jh03oSJDZ5G71JSe0bqFiEYJrIWg5o-bk3Si3uHzWJqnd9HByP7_uz-72K7voePDeRSIcoR4MIHs2m2hcsHqYK0otUVKzW43YSf/s1600/run_vol.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="562" data-original-width="1155" height="310" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmLwXKSRGRj0yKU7mnhEOchRlEY2G6W4PkZzAfPVv82Jh03oSJDZ5G71JSe0bqFiEYJrIWg5o-bk3Si3uHzWJqnd9HByP7_uz-72K7voePDeRSIcoR4MIHs2m2hcsHqYK0otUVKzW43YSf/s640/run_vol.PNG" width="640" /></a></div>
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</div>
<br />
Lastly, as shown previously my run performance continued to rise as indicated by the VO2max. So, both the training load AND performance condition were rising.<br />
<h3>
</h3>
<h3>
General Fitness</h3>
<div>
The structure of a typical build week looked like this (starting on Thursday, as that is when the cycle seemed to start).</div>
<div>
<ul>
<li>Thursday: AM 70-90-mile IM pace ride + 4-6 mile brick run</li>
<li>Friday: Mid-day swim 3k + 90-minute torque spin class</li>
<li>Saturday: AM 80-100 mile IM pace ride + 5-9 mile brick run</li>
<li>Sunday: AM long run; PM 2k swim</li>
<li>Monday: AM swim 3k + 1-hr hard spin class</li>
<li>Tuesday: AM long run</li>
<li>Wednesday: AM track workout</li>
</ul>
</div>
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During the 3 months of July, August and September I had a total of four days OFF. My general training plan simply allows me to take days off when I am tired or not performing as expected. Otherwise, I keep pushing. The overall PMC below shows that build, peaking at 146 CTL points -- the highest level I have ever achieved. For reference, I peaked at 120 CTL points going into Kona 2016.</div>
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<div>
<br /></div>
<h3>
Heat Training</h3>
<div>
As it had been a mild September in Colorado, there was little opportunity to heat train outdoor. Also, I did not have the appetite to heat-up and humidify the pain-cave. Thus, I decided to use a different protocol -- post-workout dry-sauna sessions. I started these sessions much farther out from the race than I typically do -- probably a good 2-months prior. I did ~20 such sessions of at 30-60 minutes after a workout. In addition, I did these sauna sessions without re-hydrating from the workout. As an example, I recall several sessions after my long-run ramp of 14 to 20-miles, where I'd sit in the sauna at 140*F for 1-hour immediately following the run. I know the body core temperature must have remained elevated, as one morning I returned from the run at 157-lb; and after the "hotbox" I weighed 154-lb (3-lb lighter than IMB18 race-weight).</div>
<div>
<br /></div>
<div>
In addition to the sauna heat work, I also arranged travel to arrive in Hawaii 10-days before the race so that I could acclimatize to the heat. The day after arriving, I had planned on running 16-miles in the heat of the day. The next day I rode 80-miles during mid-day. The next day, I had a 13-mile run planned. The pace was WAY off, I had to cut short the runs, and each of these training sessions severely depleted me. It was so bad, I wondered whether I could even finish the race -- forget accomplishing my lofty expectations.</div>
<div>
<br /></div>
<div>
After this initial panic, I reached out to several trusted and experienced folks for advice, asking whether I should soldier-on or reel it back. Some of the feedback helped me understand that perhaps I had dehydrated myself in these initial exposure to the heat. Indeed, after focusing on re-hydrating (huge bowl of bone broth with lots of salt), I was back to normal the next day.<br />
<br />
Based on this experience, it was clear to me the post-workout sauna protocol was not effective -- for me. Perhaps this approach may work for others, but I was a non-responder.<br />
<br />
<h3>
Mental Training</h3>
In 2016 I picked up a <a href="https://choosemuse.com/" target="_blank">Muse Mediation</a> device and started using it about a month prior to Kona 2016. As I commented in that <a href="http://ironrambler.blogspot.com/2016/10/kona-2016-race-recap.html" target="_blank">race recap</a>, I did not appreciate the benefits of the meditation until the chaos of the mass swim start, where I remained calm, collected, and quick -- I set a swim PR!<br />
<br />
Since then, I have not meditated every day, but picked-up the practice in prep for some races or just to maintain some good mental training. The most benefit I have found (with regard to triathlon) is that it is extremely useful in handling the stress of threshold sessions -- remaining calm and breathing through the intervals. The idea of meditating in prep for triathlon may seem like a stretch, but I have absolutely found benefit in various aspects of life -- including handling ornery young kids, getting to sleep better, and pushing through physically difficult moments. In short, it gives me another positive coping mechanism.<br />
<br />
I resumed meditating in prep for Kona and actually achieved a new level, which required meditating for 40-minutes straight. In addition, I logged 28-days back-to-back as I went into the race this year. I felt I was well-prepared for the physiological challenges of this race.<br />
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<h3>
</h3>
<h3>
Training the Gut</h3>
Historically -- especially in Kona, my GI system was the main limiter in races. Thus, this topic is perhaps the most important of all training I did specifically for this race. After consulting with several folks on the topic of overcoming GI distress during the race, the most common advice I received was to "train the gut". What I had done historically was to train my body to burn fat, with MANY training sessions performed in a fasted or severely carb-restricted state. What I had NOT done historically was trained my body to withstand a high intake during the race. So, as part of the Kona build, I did both rides and runs using the nutrition I had planned for the race, both in quantity and type.<br />
<br />
During the bike of races, I would normally consume ~275kCal/hr of maltodextrin-based solution. My drink of choice had been EFS Drink, which has worked very well. However, in order to consume even more (300+ kCal/hr), I started experimenting with adding fructose to maltodextrin in a variety of ratios, the most common being the traditional 2:1 (malto:fructose). In the one of the big brick days, I was able to consume 300kCal/hr of this malto/fructose solution on the 4.5 hour bike. Then, at mile-4 of the run, my lower GI felt like it was going to blow-out -- I was reduced to a walk. At that time and throughout that , I was distraught that my "gut training" was on the wrong track -- and, even worse, I did not have a "plan-B". But what I realized later that evening was that this "failure" was exactly what I needed. Through this failure, I realized the main source of my GI distress during races was consuming the fructose in the Gatorade during the run.<br />
<br />
So, my nutrition plan involved eliminating the fructose from the bike solution, which was easy and then finding a replacement for the calories on the run, which was a little bit of a challenge. What I decided to try was carrying two EFS Liquid Shot flasks for the run, which would suffice for the first 20-miles; then use coke for the remainder of the run.<br />
<br />
The following week, I tried this strategy consuming 300kCal/hr of EFS Pro (which worked well) on the bike. I then started the 6-mile run with a 400kCal flask of EFS Liquid Shot. While the racing plan was to do a shot of EFS before each aid station and wash-down with water, during this training run I had no water. So, I ended up consuming all 400kCal within the first 20-minutes of the run. To my surprise, my gut was solid throughout the remainder of the run! My finding of fructose being the culprit was now verified with both a positive (failure the week before) and negative (success and absence of GI distress) cases. My race nutrition plan was hatched!<br />
<br />
The importance of this seemingly minor point cannot be over-stressed. The MAIN limiter of all my IM racing seemed to be an issue of my past! All that was left was to prove during an actual race.<br />
<br />
At this point in the training cycle I still had another several bigger days to train the various systems. So, I did a mix of both my traditional carb-restricted sessions in addition to "race simulation / gut training" sessions, including a 100-mile bike + 9-mile brick run. That second big-day session worked as planned, finishing the big-day running at a 7-min/mile pace -- at altitude, in the heat (90*F).</div>
<h2>
</h2>
<h2>
Race Expectations</h2>
<div>
Based on my fitness level and performance in training, I was in the best Ironman condition of my life. I had the confidence built in 2016 that I could execute a solid swim and bike at Kona. What remained was the run. I was setting new PRs during the long runs, while the overall raining volume continued to rise. I was running better than ever in my life. Lastly, I think I had figured out a nutrition plan that would keep my GI system happy.<br />
<br />
Based on my training, I estimated the following splits for the race. Based on historical results, these times would yield a course age group record, a first place position, or at least podium.<br />
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<br /></div>
<h2>
Race Report</h2>
<h3>
Pre-race</h3>
<div>
My sister and brother-in-law (Brenda and Dave) took the kids the night before to allow an easier and early night. (Thanks again guys!) It also allowed Christine to take me to the race site in the morning.</div>
<div>
<br /></div>
<div>
The plan these days is to finish (solid) breakfast 2-hours before race start. So, I had planned on finishing near 5am. I changed breakfast up a bit knowing that I would benefit from some extra sodium and fluids, and it helped me get out of the dehydration hole the week prior. I had a large bowl of chicken bone broth with lots of salt. In addition, I had two toaster waffles with Almond butter and jam. And -- of course -- coffee! I also took with me a large bottle of water with a serving of EFS drink to sip before the race start.</div>
<div>
<br /></div>
<div>
We arrived at the race venue just before 5am and established a plan where to meet after I got everything prepped. I knew from 2016 it was going to take a while, especially body marking. However, after getting through a narrow bottleneck leading into body-marking, I found myself through the process in just a few minutes! Transition prep was pretty fast and I made my way out to meet Christine. I found her as the sun was coming up and the light changed dramatically. Simultaneously, the environment was electric, exciting, chaotic, and serene. I was so happy to be here at this moment with Christine -- ready to take on this huge challenge.</div>
<h3>
</h3>
<h3>
Swim (Estimated: 0:59 to 1:02 / Actual: <span style="background-color: white;">1:02:45</span>)</h3>
<div>
I seeded myself near the front (perhaps 1-guy back) and in the middle (left to right). I kept looking at my watch to get ready for the ensuing chaos. As the cannon boomed, we were off. My main goal was to remain calm, keep my face in the water, and just get into a good rhythm -- while pushing hard to get ahead of the main group. As with prior years, it was full body contact for at least 15-20 minutes. There were periods of relative order, broken by stochastic moments of a bunch of alpha-males occupying a limited physical space. That aside, I was able to maintain my composure. After the turn-around, it cleared out a bit. I knew I was swimming well because I was able to stave-off the fast female age-groupers who started 5-minute behind.</div>
<div>
<br /></div>
<div>
For the most part, I was able to draft for perhaps 75% of the swim. I exited the water feeling solid and in control.</div>
<div>
<br /></div>
<div>
In hindsight, I am really surprised that the swim time was slower than my estimates. I swam slightly faster in 2016, but I have consistently swam MUCH faster this year vs 2016. Further, in the practice swim the week before, I swam a pretty comfortable 1:01.</div>
<h3>
</h3>
<h3>
Bike (Estimated: 4:37 to 4:49 / Actual: <span style="background-color: white;">4:37:30</span>)</h3>
<div>
T1 was fast and uneventful (thankfully) -- <a href="http://ironrambler.blogspot.com/2016/10/kona-2016-race-recap.html" target="_blank">unlike 2016</a>! I was expecting to come out of the water in the top 10% of the field (200 guys ahead of me), so I expected it to be somewhat sparse. I was wrong! It seemed like there were hundreds of people in front of me. In fact, there were likely 450 age-groupers out of the water before me. Based on the tracker, I started the bike in 26th of the AG. As a result, it was "bunchy" and a little scary until we got onto the Queen-K. My pacing plan was to hold a steady power of 225-Watts, especially in the early stages of the bike. However, I was probably at the end of the field where it was starting to get crowded, with hundreds of guys of similar capabilities bunched together. Some people respect the rules and try to ride legal; some just cheat and draft. In such a circumstance if you try to ride legal and let the pelotons go ahead, you're left watching literally hundreds of guys ride up ahead of you with no end. I'd like to say that I had thought this all through and decided my strategy of going off the front was the best choice. However, I didn't have that forethought and <i>did </i>decide to stay ahead of the main peloton that kept "harassing" me. It was clear that I had more bike strength, as the little pitches on the road would push them back, I was able to get out ahead -- but with some pretty hard surges. Then, as the grade reversed, the group would catch me again. So, we repeated this game all the way to Hawi (at 60-miles into the bike) and then down the descent (to 70-miles). Finally, at this point my bike fitness allowed me to continue riding away. It's such a great feeling to be strong when the field is thinning out and going backwards. Looking at the tracker, I improved my position from 9th in the AG at mile 59 (turn-around) to 4th at the end of the bike.</div>
<div>
<br /></div>
<div>
Due to the shenanigans for the first 60-miles of the bike, I was not able to execute the bike plan. My normalized power was 238-Watts (about 5-Watts high) and average heart rate was 141-BPM (3-BPM too high). In retrospect that was not as bad as I thought. </div>
<div>
<br /></div>
<div>
Once clear of the field, I was able to hold a more steady power. The return power was 200-Watts (229NP), but my heart rate was rising (143-BPM; 5-BPM above plan). I suspect the aerobic decoupling (rising HR for a even power) was a result of the rising temperature. </div>
<div>
<br /></div>
<div>
Overall, I rode at 220-Watts & 141-BPM average (233NP), which is an IM PR. This compares with IMB18 of 205AP/225NP/143BPM. The power was about 5-Watts below plan. Heart rate was 3-BPM over plan, which does not sound like much, but it has to come from somewhere (read on).<br />
<br />
Bike nutrition was per plan with the first bottle of EFS Pro consumed by the time I picked-up the second (which also had 1x scoop Pre-race in it) in Hawi. In total, it was 282kCal/hr on the bike. The EFS Pro worked very well and I never felt bloated. The only odd thing was, while I was drinking proactively, I did not pee on the bike.</div>
<h3>
</h3>
<h3>
Run (Estimated: 3:09 to 3:18 / Actual: <span style="background-color: white;">3:41:18</span>)</h3>
<div>
T2 was quick and smooth. I took a few seconds to put on the Desoto Arm Coolers to protect against the intense IR heat. With my hand in a grocery produce bag, I was able to pull them up quickly. I also put one of Christine's old (pink) t-shirts on my head, which covered my ears and would help keep my head wet. In hindsight, I am not sure if that was all to helpful.</div>
<div>
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<br /></div>
<div>
The run pacing plan was to hold a steady heart rate of 145BP, which -- on paper -- correlated with a 7:26/mile pace. The nutrition plan was to take a shot of EFS from the flask before each aid station and wash it down with water. As I started the run, I kept the effort in check. However, at mile-1, I deviated from the nutrition plan -- my body seemed to want coke. From that point forward, I allowed myself to drink coke instead of the EFS. In hindsight, I am not sure I could stomached the gel.</div>
<div>
<br /></div>
<div>
I saw the family near mile-3 on the run and they told me I was in 4th of the AG. This was the first time during the race I knew my position. The news was neither a boost nor a drain -- I was right on plan, knowing that if I maintained the pace I could still win the AG.</div>
<div>
<br /></div>
<div>
Making the way to Pilani, I was smart about the hill and power-walked short sections to keep the HR down. Once I peaked and started the little descent, I could feel the day's effort in my legs and whole-body already -- it was getting hard! Soon after, I started to feel a little bloated and needing a porta-potty break. At mile-12 I saw a good opportunity to take that break. Fortunately, the break demonstrated that my GI system was operating properly (no diarrhea, which was typical by now).</div>
<div>
<br />
At that point, the run had become really hard and I was just half-way through the marathon. It was not leg limitation or pain, but a whole body fatigue; I was just out of energy. With all the training I had done, all the prep, I could not believe I was in this position. This race was not turning out how I had expected. I did not know, but I was then in 3rd position of the AG, a position I held until mile 16.<br />
<br />
The negative thoughts kept returning and I was not doing a good job of managing them. At one point, near mile 16, I allowed myself to accept a lower placement. It was a sublime resignation; I guess I did not want it as bad as I had thought. In retrospect, this moment, this lapse, and succumbing to the negative thoughts is what haunts me, and largely defines, the race.<br />
<br />
As we descended into the energy lab, I felt my left sock or insole bunching. So, I decided to fix it. So, I sat-down, pulled off the shoe and fixed whatever was bothering me -- likely something I could have easily lived with had I been in a better mental state. It was probably due to that delay that I moved into 4th position. As I got into the Energy Lab, I actually started walking a bit. I'd restart by focusing on 10-breaths -- another meditation coping mechanism.<br />
<br />
As I got back out onto the Queen-K, I took a shot of the EFS with the Pre-race in it near the mile 21 aid station. After walking that aid station and getting the water I needed I restarted and was actually able to push the pace. For a short while after that aid station I was actually running near a 7:30/mile pace. However, it was not sustainable. Regardless, things seemed to stat clicking a bit better. I was no longer walking between aid stations. The Pilani descent was pretty painful, but manageable. However, when I hit the bottom I was hurting incredibly bad, but I was so close to the finish. My first coach, Muddy Waters, saw me and told me to "stay strong". All I could do was grimace as a slogged by. As I made my way onto Ali'i for the last little stretch, I tried to take in the scene and sights, but I was in so much pain. I hit the carpet, but instead of being filled with elation, I was severely disappointed. This was the ONLY IM race in my career I've finished feeling something other than complete bliss.<br />
<br />
As I review the run, it appears that my troubles began as soon as I got out on the Queen-K. My heart rate started to drop and so did my pace. The Energy Lab was a horrible section, and the return on the Queen-K was not much better. What's also clear is that the pace was way off my training. At 136BPM, I could normally run a 7:50/mile or so, but I was a good minute per mile slower.<br />
<ul>
<li>Miles 0-7 (base of Pilani): 7:30 / 149BPM</li>
<li>Miles 9-15 (Queen-K): 8:08 / 143BPM</li>
<li>Miles 15-20 (Energy Lab): 8:57 / 136BPM</li>
<li>Miles 20-26.2 (Queen-K): 8:46 / 136BPM</li>
</ul>
</div>
<h2>
</h2>
<h2>
What went well</h2>
<div>
<ul>
<li>Swim calmness -- Like 2016, while the swim start was chaotic, I was able to remain calm. I remain convinced that meditation has improved my coping skills during stressful time such as these</li>
<li>The last 40-miles of the bike -- That portion of the race was mine to shine. The crowds were left behind and I remained strong</li>
<li>When things went badly during the run, I kept turning to the meditation practice of counting 10-breaths -- Bad spot occur for nearly everyone. The important thing is to establish a positive coping mechanism</li>
<li>GI distress was nearly absent on the run -- This is likely the most important advances of my triathlon career</li>
</ul>
</div>
<h2>
</h2>
<h2>
What did NOT go according to plan</h2>
<div>
<ul>
<li>The swim was a good 1-2 minutes slower than I had expected -- I cannot explain why the swim was slower than expected. I was drafting well and swimming strong & efficient</li>
<li>The heart rate on the bike was higher than expected for the power I was holding. Overall, it did not feel that hard, but my heart rate was 3-BPM higher than plan (138 vs 135-BPM). Over a 4-5 hour period this additional cardiovascular stress adds up</li>
<li>I was not able to hold a steady or appropriate power for the first 60-miles of the bike due to the crowding of the course and one peloton that I kept trying to stay in front of. In hindsight, my response to this situation probably yielded the best outcome</li>
<li>I deviated from my nutrition plan on the run -- Perhaps it was the heat, but my guy was not ready for the EFS gel. I trust my gut over my head, so this too was probably the best course of action</li>
<li>I fell apart on the run, starting at mile-12 -- I paced the run well up until this point; so, I am still scratching y head as to the cause of this "failure"</li>
</ul>
</div>
<h2>
</h2>
<h2>
Possible causes of the failure to race to my potential</h2>
<div>
<ul>
<li>Chronic over-training: Being that my training was at an all time high, I was vigilant of over-training. My sleep was good; and I was getting a solid 8-hours a night in addition to short naps several days a week. My weight and mood was stable. I remained motivated to train; and, my performance kept rising. During the build cycle, there were never any signs of over-training. However, it was the end of a LONG season with lots of hard training and racing</li>
<li>Acute over-training: I did some pretty hard training the first three days on the island; and it put me in a pretty big hole. I seemed to dig out quickly and fully, but that did occur just 7-days before the race</li>
<li>Over-biking: </li>
<ul>
<li>I rode with a higher heart rate at IMB18 (143BPM vs 141BPM) and still ran better at IMB; so, it's unclear whether this was the cause</li>
<li>However, as I looked across four races, including: IMB16, Kona16 (BBS estimated power), IMB18, and Kona18 a trend seemed to emerge. As my average power rose, my run split suffered</li>
</ul>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgElvKc8XfLbj3hZY2jdkDYsin9v2oeeINptsjk8-JxqvVHJQglGjOenCVey4mIMUjtLGx0WEH1M-Y_uPJkHFMYY7PCZLgQD_lOGcbvuI5znprxoWrtREevT2TwWkYOwzMR_-r9YwnAmsmG/s1600/over_bike.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="328" data-original-width="541" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgElvKc8XfLbj3hZY2jdkDYsin9v2oeeINptsjk8-JxqvVHJQglGjOenCVey4mIMUjtLGx0WEH1M-Y_uPJkHFMYY7PCZLgQD_lOGcbvuI5znprxoWrtREevT2TwWkYOwzMR_-r9YwnAmsmG/s400/over_bike.PNG" width="400" /></a></div>
<ul>
<li>Nutritional deficiency ("bonking") due to over-biking -- It's possible due to the higher normalized power that I consumed more carbohydrates than planned, which would impact the ability to run well</li>
<li>Heat Training Non-responder -- Even though I had prepared as much as reasonable, the run still felt really hot. At this point, I am nearly out of ideas of how to handle that stress better</li>
</ul>
</div>
<b><span style="color: blue;">If you have made it this far and have some ideas on this topic, I'd appreciate hearing them!</span></b><br />
<h2>
</h2>
<h2>
Things I [think I] Learned</h2>
<div>
<ul>
<li>Fructose is my enemy</li>
<li>I can actually drink Coke as my nutrition through the entire marathon</li>
<li>The post-workout sauna sessions were ineffective in acclimatizing me to the heat of Kona</li>
</ul>
</div>
<h2>
</h2>
<h2>
Race Report Card</h2>
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Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-66925671149454330042018-08-12T21:39:00.000-06:002018-08-12T21:39:13.290-06:002018 Boulder 70.3 Race Recap<h2>
Summary</h2>
I went into this race the most "fit" I've ever started a 70.3 race. Yet, my body did not cooperate with my aspirations. I had two main goals for this race: (1) ride more steady, and (2) demonstrate my run strength. I did accomplish the first goal, but fell quite short of the second. With the passing of several days since the race, I feel pretty confident that I did not race to my potential because the Lyme disease seems to have returned.<br />
<h2>
Race Prep</h2>
After IM Boulder, I took most of June to relax and reset a bit. I did get some really good running in while we were camping, but the bike and the swim training took a back seat. However, July was a solid month, but it has been a bit of a struggle to ramp the volume. I logged a bike and/or run every day, except one during the month. Like the early season, I returned to a good amount of intensity, with the basic week shown below. The Saturday before the race, I actually hit a season peak running CTL of 60 (68 in TrainingPeaks), running 64-miles the week before. Biking CTL is still coming up slowly, but was in the 58 (66 in TP) range.<br />
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Two weeks prior to the race I did a 5-day carb restriction diet and shed 5-pounds. Because the training schedule was standard, I ended up burying myself on Thursday the week before the race. It took a few days to dig out of that hole, but by Sunday I felt reasonably well again. I also did the Creatine + Ribose loading the week leading into the race. Based on how I felt race day, it did not give me the effect I felt in the prior 2-3 times I've tried this protocol.<br />
<div>
<br /></div>
On Tuesday race week, I set a new 18-minute bike power PR during my threshold interval workout; the run track workouts the week prior and race week were solid. And, my swimming was really coming around, showing in my splits and power on the Vasa. In short, all signs were showing positively that this would be a solid race.<br />
<br />
While I have seen some very positive training response, my health has definitely been a bit of a struggle. As an example, my asthma had returned in a cycle that was bad enough to wake me in the middle of the night several times. In the last few months, I've returned to the <a href="https://en.wikipedia.org/wiki/Lyme_disease" target="_blank">Lyme Disease</a> doc and learned a few days before the race that I still have one of the Lyme co-infections, <a href="https://en.wikipedia.org/wiki/Babesia" target="_blank">Babesia</a>. I have a suspicion that this infection explains the challenge I have faced in ramping my training volume and the less-than-optimal race-day performance.<br />
<h2>
Race Report</h2>
<h3>
Goals</h3>
<ul>
<li>Ride more even -- While IM Boulder was an incredible ride, I still left some time on the table because my average power was lower than planned. My variability Index (VI) for that ride was 1.10. I set-out to ride Boulder 70.3 more steadily and raise the average power to ride faster</li>
<li>Demonstrate my running strength -- I had put in a huge amount of work running this season and have set some race run PR's. I was well-prepared to show another PR, especially with better bike pacing</li>
<li>Win the age group -- I have been on a roll this year, with 3 AG wins and one 2nd place finish. I knew my main competition would be Silvio Guerra, but I also knew that he'd have a lot of ground to make-up when his feet hit the ground after the bike </li>
<li>Race well enough to move me into the #1 USAT ranking position -- I am currently in 2nd place in the M50-54 AG, beat out by Robert Skaggs -- a SOLID short-course guy. If I get 97+ USAT points for this race, that would put me in #1 position</li>
</ul>
<h3>
Race Plan</h3>
Like IM Boulder, I established a pacing plan that optimized the combined bike+run splits by distributing the heart rate through both disciplines. The image below shows that plan. It should be noted that this bike power is SIGNIFICANTLY higher than any other HIM at Boulder I have attempted. However, I did ride at 238Watts (NP) for the first loop at IM-Boulder this year. So, this plan should be doable.<br />
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<div>
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<h3>
Pre-race</h3>
<div>
Prior to getting to the reservoir race morning, this was one of the most relaxed races I have experienced. Perhaps it was because I was distracted with a busy and stressful work week, or that it was a local race. Everything seemed so easy and low key. Registration was quick and actually quiet.</div>
<div>
<br /></div>
<div>
Race morning, arriving at the reservoir and fining a mile-ling line of cars to turn into the reservoir changed all that. I had planned on arriving at transition near 545am, giving me 75-minutes to prep everything. As I arrived at 535am, finding this long line of cars, I wondered whether it was going to be another stressful start. I had even considered driving up to Tom Watson Park and running into the reservoir (2-mile), but traffic control made that impossible. However, entering the reservoir southbound on 119 was MUCH faster than had I stayed in the northbound line.</div>
<div>
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<div>
I eventually made it to the reservoir and was in transition near 6am, which still offered plenty of time before the 7am closure. I was greeted with a nice compliment during body marking; the the volunteer responded to my age (50) as "well preserved". As I setup the transition, I saw a few friends, like Steve Bell and, then Rob Gray with whom I spent the rest of the down-time chatting about all things long-course.</div>
<h3>
Swim (Estimated: 31:00 / Actual: 31:15)</h3>
<div>
This race was another rolling start. And, like IM Boulder, there were a lot of people self-seeded ahead of me in the 30-33 minute group. At the start, I saw Bryan VanMeveren and then Silvio Guerra. My goal for each swim is to start as smoothly and comfortably as possible, resisting the trained panic response. As the race organizers have figured out to do the rolling start quite well, this plan worked flawlessly. Again, nearly zero contact the whole swim. I was able to get into a comfortable rhythm pretty quickly. And, like IM Boulder, I was in passing mode. Of the 200+ people ahead of me, I probably passed 100 during the swim.<br />
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Post-race analysis shows that I was 4th out of the water in my AG, and only 30-seconds off the #1 position. I am very pleased with this result and glad that the swim work over the last few years is starting to materialize during races.</div>
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As I swam with my new Garmin, I was curious whether I swim straight or not. Based on the map below, it looks like I do a descent job, but could still work on sighting a bit more.</div>
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<h3>
Bike (Estimated: 2:10:12 / Actual: 2:12:43)</h3>
I took a new approach of using the Garmin 935 with power brackets and alarm. I still had my Powertap Joule that I used, but only to check nominal power (240Watts). I did NOT consult HR during the entire ride; nor did I use any of the prior methods of correlating speed and power. Of course, as I ascended I rode with more power, but that is intuitive. Basically, I tried to stay between 220-260Watts the entire ride.<br />
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As I started the ride, the power felt harder than expected. My legs were burning quite a bit, but I knew I was well within my capabilities. After a while things started to ease up a bit and felt a bit better. However, I did feel what might be best described as heart palpitations; like I was "stressing" my heart more than usual. That aside, the ride went pretty well and, again, I was in passing mode.<br />
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At mile 40, I got a bee sting in my left upper thigh. I pulled the bike shorts fabric away from the skin in an effort of also removing the stinger, but I am unsure how effective that was. Other than the temporary distraction, and the post-race discomfort the impact was pretty minimal.<br />
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The actual time was about 2.5-minutes slower than plan, which is likely due to the average power being lower than planned. I was shooting for an 240Watts nominal, but only achieved 225Watts average. However, the normalized power was 238Watts. While I was a bit short of planned power, post-race analysis showed the bike split was 4th among all the age-groupers. I was also very pleased to see I was within a few seconds of uber biker Rob Gray.<br />
<h3>
Run (Estimated: 1:29:29 / Actual: 1:37:20)</h3>
As I started the run, the arches in my feet and the muscles on the front of the lower leg (tibialis anterior) were BURNING. As a result, I had a difficult time dorsiflexing. This was the same thing that I felt during the first few miles of Ocala earlier this year. So, I told myself just hang in, modify the form, respect the edge. I also though that perhaps this would be a good way to force pacing the run well. Other than the distraction of this discomfort, I felt like I was running reasonably well, but not great. By mile 6 the burning subsided and I was better able to hold a more familiar form. As I made the pass through transition, I told Pete Alfino that I was "almost warmed-up".<br />
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Surely, the second loop felt better than the first. I was able to negative split the run and run about 5-seconds per mile faster on the second loop. Still, though, I felt like I was running OK, but not great. <br />
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Near mile-11 Darren De Reuck told me Silvio was coming and was 3-minutes behind. The report was probably accurate, but perhaps 1-mile old -- meaning, I had more like a 2-minute lead at that point. I was able to respond to this news, but only slightly. It was just enough motivation to push me to the end. However, as I reached the final turn before the finish -- perhaps 200 yards -- Silvio caught me. I was in disbelief! He actually decimated a HUGE lead with an incredible run. In the end, Silvio beat me by 13-seconds with a well-deserved AG win.<br />
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Because I was able to hit my target HR and actually elevate it on the second loop suggests my poor run performance was NOT a result of pushing too hard on the bike. In both TX70.3 and St George, I rode with a higher power, but still ran faster. Thus, my goals for Boulder 70.3 were reasonable. In hindsight, it's possible that the 64-miles of running the week before may have been too much, too close to the race. Or, indeed it was the Babesia that limited my run. <br />
<h2>
Post Race</h2>
Describing the post-race week as a roller coaster is an under-statement. The evening of the race I felt like I was coming down with a cold. The next three days, the right side of my head, jaw, and ear were painful due to swollen glads and a persistent, yet radiating headache. This seemed like it could be a neurological symptom of the Babesia. In addition, by Wednesday, I could not hold a heart rate above 120BPM without extreme discomfort in my chest. I was also experiencing some pretty significant depression, with some really,really negative thoughts. I was concerned that my season was over, with no hope of even training for Kona.<br />
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However, things seemed to take a positive turn Thursday where I was feeling a bit better. And, on Friday I had a breakthrough bike session. So far, I have been able to re-establish some really solid training and had one of the best runs in YEARS this morning.<br />
<br />
Lastly, while Boulder 70.3 was not quite the race I wanted, several positive outcomes did occur, including:<br />
<br />
<ul>
<li>The swim performance was excellent</li>
<li>The bike performance was excellent</li>
<li>The run was OK</li>
<li>It was a well-fought race which resulted in a good outcome on a season-basis</li>
</ul>
<div>
As a result of the last point, I earned enough points to achieve a current Ironman 70.3 ranking of 5th in the World and 1st in the US.</div>
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<span style="color: #f3f3f3;">Tags: Rob Gray, Bryan VanMeveran, Silvio Guerra, Kevin Konczak, Steve Bell, Daren De Reuck</span>Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com2tag:blogger.com,1999:blog-7845776805547051483.post-22207610390365725992018-06-30T14:03:00.002-06:002018-07-01T06:48:42.371-06:00IM Boulder 2018 Race Recap<h2>
Summary</h2>
Ironman Boulder marks the fourth time I raced the venue and my 16th Ironman start. I achieved 3 of 4 of the goals I had set prior to the race. But I remain hungry for and convinced I can achieve the 4th -- I still want to go sub-9. Approaching 50-years of age, this achievement would be remarkable. I am most proud of staying in the moment and "respecting my edge" all day long. While the ride was the highlight of the race, I probably "over-biked", which cost me about 5-minutes overall. Also, because I did not ride as steady as planned I left about 8-minutes on the table. The bike was the 9th fastest overall, including the male pros. While the run was "slow", it was still the 27th fastest run overall, including pros and nearly 20-minutes faster than the next in the age-group.<br />
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I am so thankful for the health I have that allowed me even to train. And also thankful for the support from my fiends and family that make this all possible.<br />
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<h2>
Race Prep</h2>
The full race prep is in the <a href="http://ironrambler.blogspot.com/2018/06/ironman-boulder-prep-2016-vs-2018.html" target="_blank">post</a>. However, to summarize:<br />
<ul>
<li>I first focused on Swim volume and peaked that volume New Years Day with a 10k swim. I maintained 2-3 sessions per week with the masters group at the Y, along with 1-2 more on my own per week</li>
<li>Starting in January, I then ramped the run -- both intensity and distance. I peaked in March and maintained that level until June</li>
<li>Early-season bike and run training was marked by high-intensity work <u>every</u> day, except the log-run day (Sunday)</li>
<li>I did not start doing Ironman-specific bike sessions until ~5-weeks out of the race</li>
</ul>
<h2>
Final Race Prep</h2>
With regard to final tuning prep, I used nearly every technique that I've used in the past. It might have been too much because I felt HORRIBLE Thursday, Friday before the race, which is not a settling feeling! Here's a recap of the techniques I used:<br />
<ul>
<li>Heat training -- Leading into the weather had been very mild, but I wanted to be prepared for a hot race day. (Mother Nature did not disappoint!) I started about 10-days out and was only able to log 3x run sessions where it was "warm" (not hot) where I was able to add additional layers and simulate high heat indices. Regardless, I was able to elevate the sweat-rate in these sessions to where I could lose 5-pounds of water per hour. In addition, I added NIR sauna sessions (~40-minutes @ 140*F) after normal workouts 3-5 times</li>
<li>Creatinine & Ribose -- Before TX70.3 & St George, I loaded with Creatinin and Ribose. In both of those races, I felt like a rock star. So, I replicated the protocol, which was simply taking ~5-grams of Creatinine and ~5-grams of Ribose twice daily for 7-days before the race</li>
<li>Gluten & dairy-free (mostly) week before -- Unlike 2016 where I was Paleo + gluten & dairy-free for months, I decided to cut out these substances for the week prior to IMB. I was generally successful, but had a few breaches of small amounts. In hindsight, I am not sure I noticed much of a difference</li>
<li>Carb-restriction then reload -- This protocol is likely the source of feeling so poor the few days before the race. I've used this technique since 2007 with good success. It involves cutting net carbs to the lowest level possible for 5-days (Sunday through Thursday) and then carb-loading for 2-days (Friday & Saturday). During this time, I typically lose significant weight. This time, I went from ~162-pounds to 157-pounds</li>
<li>Taper: I've been noticing a trend in races where I've done well where there is symmetry about zero of the Training Stress Balance (TSB) the day of and day after the race. For example, for IM-Boulder I hit a TSB of about +30 the day of the race and about -30 the day after. Of course, the individual bike & run TSB's are also symmetric about zero as well</li>
</ul>
<h2>
Race Recap</h2>
<div>
Prior to the race, I published a <a href="http://ironrambler.blogspot.com/2018/06/ironman-boulder-race-plan-estimates.html" target="_blank">post</a> that included the split estimates & race plan. That plan was revised the day before the race after conferring with Rob Gray on the strategy of pushing the bike on a hot day, knowing the run will be slower due to the heat.<br />
<h3>
Pre-race</h3>
The day before, my buddy Chris Douville so graciously offered to take me to the race in the morning. Race morning, he picked me up at 4am and I had breakfast on the road, which consisted of: coffee + 2x almond/peanut butter & jam sandwiches on gluten-free bread + 2x bananas. I like to finish breakfast no later than 2-hours before the race start, so I was done by 420am.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfqikzrkcHrVrlZmua1zf16IvIQI8RxfyOMVtGb5hedj7GFMci46LOONT2MmQmJ1ehGZ3jWkm9N_Ovqgf-UOdr7iN7JLvlBdSEmoYoatDhpbDjDkhihWV93C1Y9lnZc34BC8Z46ll4GHAQ/s1600/IMG_2374.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfqikzrkcHrVrlZmua1zf16IvIQI8RxfyOMVtGb5hedj7GFMci46LOONT2MmQmJ1ehGZ3jWkm9N_Ovqgf-UOdr7iN7JLvlBdSEmoYoatDhpbDjDkhihWV93C1Y9lnZc34BC8Z46ll4GHAQ/s640/IMG_2374.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Beautiful Race Morning Sunrise </b></td></tr>
</tbody></table>
We arrived, found parking pretty quickly, and I was able to use a secret bathroom (thanks Chris!). After dropping the special needs bags, we were on the shuttle within minutes. We arrived at the reservoir at 510am, 10-minutes earlier than plan.<br />
<br />
I first got the bike all prepped and went to put the Garmin in my run bag. However, to my dismay, the run bag was not to be found! Wow, what a way to derail a perfectly-planned race -- NO SHOES! After looking around a few times, I got some help. The lead volunteer (Meg?) told me they would find it while I was out on the swim & bike. While that was a nice gesture, I was not so willing to allow all of this prep, planning, and excitement to race to go down the drain. I started brainstorming with Chris what we could do. The working plan was to have Christine call my mom to get earlier child care, so Christine could come earlier than planned -- all the way to the res -- with a backup bag. Once that plan was established, I focused on getting ready for the swim start, which was getting pretty close.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjTfPkiPfSrI3e0q_D24HjDcquqoJkEwxddnmEEUvbpqm_hyphenhyphenM2x5uWOuviuWoZF7yo-ngPphJS3i9i6Ge0y8n16ZnbGpB8aXF-ZKKb8yffQzFWC0IYOKmqjNRmMcXIsGLDQjW0H8yU-6Id/s1600/IMG_2376.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjTfPkiPfSrI3e0q_D24HjDcquqoJkEwxddnmEEUvbpqm_hyphenhyphenM2x5uWOuviuWoZF7yo-ngPphJS3i9i6Ge0y8n16ZnbGpB8aXF-ZKKb8yffQzFWC0IYOKmqjNRmMcXIsGLDQjW0H8yU-6Id/s640/IMG_2376.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Mikhail Ivanov and Bob, ready to Race!</b></td></tr>
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<h3>
Swim (Estimated: 1:01 to 1:04 / Actual: 1:03:06)</h3>
As the Boulder swim was a rolling start, the large group started to form along the boat ramp. As I was running behind a few minutes, I had to wade my way toward the front, as I had planed to seed with the 1:00-1:10 group. However, there were probably 500+ people in front of that wave sign. So, I edged-up to where there were ~300 people in front of me.<br />
<br />
The cannon boomed and the herd started moving slowly to the water. They were letting about 2-4 people go at a time and it looked pretty clear. Once I got to the water, I quickly dove-in and started swimming. My initial focus was on establishing a regular and relaxed breathing pattern. Fortunately, the throttling of athletes into the water allowed me to get into a rhythm very quickly.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpg43COFdrgPA9vktIiz0OcM4wcnLB9CkhkNsaP4WrpdXv8-v6PO2Ujp_iFMoHs1FCI-I1bzfnegPndO3bLXjnl33ccBw2KznRHVQaxETb_IVuvgQnZxUjuHXpf6ySL3sUxoz_6ea44mMF/s1600/IMG_2378.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpg43COFdrgPA9vktIiz0OcM4wcnLB9CkhkNsaP4WrpdXv8-v6PO2Ujp_iFMoHs1FCI-I1bzfnegPndO3bLXjnl33ccBw2KznRHVQaxETb_IVuvgQnZxUjuHXpf6ySL3sUxoz_6ea44mMF/s640/IMG_2378.JPG" width="640" /></a><br />
<br />
The plan was to swim steady along the first stretch and pick-up the pace after the first turn. The swim was completely open, with essentially NO contact during the entire swim! During the swim, I was in extreme passing mode. There was one person who looked like a good draft, but they were just a bit too fast so I let them go. Thus, I swam solo the entire time. I probably passed 200 people during the swim, which correlates with my overall placing out of the water of 103rd (including the pros, who probably all swam faster than I).<br />
<h3>
Bike (Estimated: 4:25:00 to 4:31:30 / Actual: 4:31:59)</h3>
T1 was was uneventful and I was feeling fine getting on the bike. However, I was completely unaware of the initial segment of the bike in the reservoir, which was like a criterium! After getting out onto the diagonal, I was in beast mode. I had my power plan, but I also had the confidence of great bike strength. I wanted to get to the front of the field quickly so I could just focus on my pace. After making the initial turn-around @ 55th, I settled into the power/speed plan. However, I noticed that my heart rate was elevated by a good 5-10BPM. I stuck to the power plan, which was easy riding northbound. After making the turn-around at Airport and hitting mile 10, I passed the my first female pro. As I made my way up Neva, I was trying to pace myself to the plan, but was distracted by my elevated HR. I decided to stick with the plan, which was based on power and ignore HR. I figured it would settle on the Nelson descent. In training, my HR would drop to ~120 on the descents, but on race day, it remained near ~130+. Regardless, I decided to stick with the power/speed plan.<br />
<br />
I was riding as planned, taking in calories and water on the descents. At the bottom of Hygiene, I saw Rob Gray near the turn-around and he offered me some good encouragement. After accumulating enough fluids, I was able to pee @ mile 50. Most of us know that it's critical to be able to pee on the bike at least once. This was an early pee, so I knew I needed to stay on top of the hydration. This high sweat rate is evident on my tri-suit in the image below.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDBEaNW2p0vthf4JmamSLcvZP3n1WT64iUoonSPIs13ywQnp2cuq_54TyYcWHVNr1vMDpeo9HHYPe46giNLGarcbYwct8UhE5gzR-86GD8VuhNcltrsDGf_lAgKe5N1PHaSsa00WizntUs/s1600/15_m-100822447-DIGITAL_HIGHRES-2161_016778-17459226.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDBEaNW2p0vthf4JmamSLcvZP3n1WT64iUoonSPIs13ywQnp2cuq_54TyYcWHVNr1vMDpeo9HHYPe46giNLGarcbYwct8UhE5gzR-86GD8VuhNcltrsDGf_lAgKe5N1PHaSsa00WizntUs/s640/15_m-100822447-DIGITAL_HIGHRES-2161_016778-17459226.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Riding to Plan near Mile-50 (or 110)</b></td></tr>
</tbody></table>
<br />
During the first loop, I was picking off riders and the field was getting pretty thin. As I got to the 63rd turn, the road was taped with three options. Really?! I need to be able to be lucid and make good decisions during the Ironman!? The section of the course here was definitely a bit confusing and I suspect a lot of people made the wrong, early turn onto 63rd. Fortunately, I made the correct choice and continued on, south toward 55th for another loop on Diagonal. As I started started the second loop, I allowed myself to calm a bit more, in fact allowing the watts to drop a bit. This was not fatigue, but rather a conscious decision to ride a little more conservatively knowing I had pushed pretty hard on the first loop. In hindsight, I really did ride the bike based on feel and sort of "consulted" the power meter, rather than racing per the plan.<br />
<br />
During the second descent on Nelson I came upon a rider in a familiar-looking kit. It was Silvio Guerra! I could not understand how I was passing Silvio at this point. I figured he must have run into a problem during the swim (panic attack) or the bike (serious mechanical) and he was on his first loop. I learned later that Silvio was one of the poor folks who made that early turn at the confusing section at 63rd. (After realizing the error, he completed the missing section after his second loop, but was unfortunately disqualified after finishing the entire race.) <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaxeMRnlVjUEdFM-z093wFGIROR1Zwju63F11ROQDCra_tO3wjgVhfnQTL38xLv2gtjuoF_klddywsHSj1QLT49O6sfv-oUeofMgS_m9VLeVZ-QRrY1Oo6ncR3XWX_Eamyneo3iqhlmhWD/s1600/29_m-100822447-DIGITAL_HIGHRES-2161_035613-17459240.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaxeMRnlVjUEdFM-z093wFGIROR1Zwju63F11ROQDCra_tO3wjgVhfnQTL38xLv2gtjuoF_klddywsHSj1QLT49O6sfv-oUeofMgS_m9VLeVZ-QRrY1Oo6ncR3XWX_Eamyneo3iqhlmhWD/s640/29_m-100822447-DIGITAL_HIGHRES-2161_035613-17459240.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>The Friendly Rivals: Silvio Silvio Guerra & Bob McRae</b></td></tr>
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The heat was rising as the day progressed. Also, the wind picked-up noticeably on the second loop. And, it was a sort of cruel wind -- hot and in your face during the climbs up St Vrain and Hygiene roads. I stayed aero as much as I could, knowing that this weather presented an opportunity to net a faster time. (It's faster to have a headwind on the uphill and tailwind on the faster descent.)<br />
<br />
<h4>
Bike Pacing</h4>
<div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMwaeVVRJyy5o44_2E7-YsFc7xCulp9fRsOoW7DkTiGDHW_HCHt0029LuQSsZC92dz0MknwCmHO-ha8H6ckiI8BSYbfZN16pq5NDHEzn4KccEV_YPTx6PDfxkmbuWP9tqJT1NwR0PEUsUH/s1600/bike_pacing.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="444" data-original-width="911" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMwaeVVRJyy5o44_2E7-YsFc7xCulp9fRsOoW7DkTiGDHW_HCHt0029LuQSsZC92dz0MknwCmHO-ha8H6ckiI8BSYbfZN16pq5NDHEzn4KccEV_YPTx6PDfxkmbuWP9tqJT1NwR0PEUsUH/s640/bike_pacing.JPG" width="640" /></a>As is said, "hindsight is 20-20". However, after doing enough postmortems, hopefully some learning occurs! The chart above shows in red the power plan, which was based on BestBikeSplit's 200+ intervals for the race. I simplified that power plan to be usable during the race. The blue is my actual power. In purple is the accumulated difference in Watts, which should be a flat line about zero -- indicating a well executed plan. One can appreciate the larger variation in power between the plan (red) and the actual (blue) power. Upon closer inspection, it looks like most of that variation is below the red line, which is time riding below the plan, likely at higher speeds.<br />
<br />
Overall, my normalized power was 225Watts, which was slightly above my plan of 222Watts. The first loop was 216/232 (AVG/NP) and second 194/216 (AVG/NP). What is remarkable is that the second loop was only 0.1MPH slower, yet 16-20-Watts lower in power. For the normalized power of 225Watts, I was ~8-minutes slower than predicted. While perhaps a minute of this time may be explained by the slower segment at the start, I suspect most of that time (~7-minutes) was because the average power was lower than BBS's power plan would suggest for a 225-Watt NP. Had I done a better job at sticking to the power plan, and holding a more constant power I could have ridden another 7-8 minutes faster with the same normalized power.</div>
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<div class="separator" style="clear: both; text-align: center;">
</div>
<h4>
Bike Nutrition</h4>
<div>
Bike nutrition has become increasingly simple. I started with a 600kCal bottle of EFS drink (carbs + Amino Acids) on the beam. I finished that bottle by the time I hit special needs and exchanged for an identical bottle, but with 1-scoop of Pre-race. I finished that second bottle by the end of the bike. Thus, that is 1200kCal on the bike, or 267kCal/Hr. My stomach was fine during the entire ride and never did I feel bloated; in fact, I felt slightly hungry during the ride.</div>
<h3>
Run (Estimated: 3:20:30 to 3:29:30 / Actual: 3:34:43)</h3>
<div>
Coming off the bike, my combined swim & bike put me in second place overall (among the AG finishers), with only the eventual race winner leading me. Later, I learned that I started the run with a 34-minute lead on the second place of the age group. As I rolled into T2, Chris made me aware that they found my bag. Actually, I don't remember even thinking about that risk during the swim or bike.<br />
<br />
The run bag requires special discussion...I later learned that my run bag was actually just buried under several other run bags! It was there the whole time! Even after I looked twice and the lead volunteer looked twice, we did not see it. So, lesson learned: pick-up other bags until you see yours or the ground! I also learned later, that Chris had actually made a round-trip from the reservoir, via bus to downtown, back to Arvada then back again to make me a replacement run bag filled with run shoes, sock options, run nutrition -- made from prior photos...What an incredible friend and incredible support! Thank you so much Chris!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGH-KzvosTYRJ4l7hAYv1cbvgvyG9g0dnokkmuu7eeE54e5NgrmNabZm6og0MmSEOM7wmwUW5Nw0O3PbAcQD6V4BqFCwaApAUHxLpA4UNNH0ipC2xRLtwWaSOIbIoTg1scgjVpzwac3QpY/s1600/bag.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="592" data-original-width="669" height="353" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGH-KzvosTYRJ4l7hAYv1cbvgvyG9g0dnokkmuu7eeE54e5NgrmNabZm6og0MmSEOM7wmwUW5Nw0O3PbAcQD6V4BqFCwaApAUHxLpA4UNNH0ipC2xRLtwWaSOIbIoTg1scgjVpzwac3QpY/s400/bag.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Chris' replacement run bag</b></td></tr>
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T2 was quick and uneventful. I donned my DeSoto bolero and headed out for some hot marathon fun! At the very first aid station, I was offered a nice, cool, wet washcloth, which I used to clean my face. As I started to throw it away, I realized I could use this valuable piece of cloth. I had the very fortunate thought to put the washcloth on my head and then pull the visor down over it. From this point forward, my ears were protected and my head remained cool & wet! This technique will be a staple going forward!</div>
<div>
<br /></div>
<div>
I knew it was going to be a hot and long rest of the race, so I focused on the plan, which was to settle into a comfortable pace -- respecting my HR limit of 150BPM set on my watch. I passed a guy (probably an age-grouper by mile-1). At mile 2-3 I saw Kevin Konczak, who beat me in 2015 and I met the first time. In retrospect, I was amazed that I recognized him given the circumstances. I said hi and re-introduced myself. He ran along and took some photos. Thanks Kevin! Around mile-4, I was informed I was the 4th age-grouper to pass.<br />
<br />
I felt really relaxed and NOT hot for first 6-8 miles. I walked each aid station, dumping water over my head and ice down the back. The bolero was working very well keeping my arms protected from the extreme exposure (direct sun + 9% humidity + altitude) and cool with the evaporating water.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2FAoEGeXqwBiXfVAO-q4M68WfcsnD5ft-LvsLFbh51G163ZdG65uYDpzgy5U5CEM0cvGsvgmDxW5GrGwZqBl9rgy3RiX74HCly53Vl2x2jFf9O4E0glux1z7LIDU3kU0fOVSChXXED0Fd/s1600/33_m-100822447-DIGITAL_HIGHRES-2161_042969-17459244.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2FAoEGeXqwBiXfVAO-q4M68WfcsnD5ft-LvsLFbh51G163ZdG65uYDpzgy5U5CEM0cvGsvgmDxW5GrGwZqBl9rgy3RiX74HCly53Vl2x2jFf9O4E0glux1z7LIDU3kU0fOVSChXXED0Fd/s640/33_m-100822447-DIGITAL_HIGHRES-2161_042969-17459244.JPG" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>While not so fashionable, the bolero and washcloth were invaluable on the run</b></td></tr>
</tbody></table>
<div>
Right around mile-9, I saw the family the first time at Scott Carpenter Park. Christine, Ariel, Geneva and Kendall were at that section with the signs they all made (thanks Geneva!) A bit later, I saw my sister Brenda, Dave, and Amanda.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiELWuhXu02-8JSUldEyXO9iaEwBMDTWyGOAHXSx69teFNzupFFLMVzUj8AEPv2V1T8AD6r-ttZoFvtKBgewM7vL5031VYX4FmFND-ZJZkutJNBBeyyEV28o1vT7_RZ1oG0EurB1GoZHVdQ/s1600/posters.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="472" data-original-width="768" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiELWuhXu02-8JSUldEyXO9iaEwBMDTWyGOAHXSx69teFNzupFFLMVzUj8AEPv2V1T8AD6r-ttZoFvtKBgewM7vL5031VYX4FmFND-ZJZkutJNBBeyyEV28o1vT7_RZ1oG0EurB1GoZHVdQ/s640/posters.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Signs of encouragement</b></td></tr>
</tbody></table>
<br /></div>
<div>
Right around this time it started to get hard, which correlated with the (first) need of a porta-potty break. Somewhere around that time I saw Rob Gray again. He informed me of my huge lead and that the only consideration was my goal time. Regardless, I stuck with the plan, which was to find, push, and respect my edge. During my first porta-potty break, I was passed by an EMJ guy, which put me in 5th place on the course. Then, near mile 13, came Juan Valencia, "the Columbian" as I call him. I knew Juan was racing again this year. I recognized him from 2016 and he stood out to me with his incredible ability to hurt. In 2016, he was a few minutes ahead of me, so I could see him on the turn-arounds. Every time I saw him, he was suffering badly, but maintaining his lead on me. This time, I had passed him on the bike, but he caught me here on the run. I heard him coming up on me and I could hear the suffering. All I said was, "Columbia?". His responded in the affirmative and I told him how I admired his ability to hurt. He shook my hand and he made the pass. (I later learned that he raced IMTX in 8:27 and won his AG there!)<br />
<br />
Somewhere between mile-9 and 16 or so, I had to make another porta-potty break. My stomach was OK, but my lower GI tract was filled with water. I have to figure this part of racing hot Ironman's out!<br />
<br />
Chris was on his mountain bike and was encouraging me during most of this second loop, which felt incredible hard. I felt like I was slogging along at a 9-minute pace. Actually, though, I was running reasonably well considering the earlier effort and the conditions. I later learned that my run split was the fastest among the AG finishers (Silvio still beat me by 17-minutes!) and nearly 20-minutes faster than the next fastest in the AG. Chris kept encouraging me along the way. At mile 24.5, he said, "just one and a half miles to go!" Unfortunately, that was one of the longest 1.5-miles I have ever run. The uphill grade to the turn-around seemed to take FOREVER! However, I was able to pass a different EMJ guy near mile 25. The downhill section after the turn-around did not offer as much relief as I was hoping. However, at that point I knew I was moments away from one of my favorite parts of life -- running down the finishing chute of an Ironman.<br />
<br />
As I entered the finishing chute, I heard Mike Reilly call, "Bob McRae! Dominating the age group! You Are An IRONMAN!!!"</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjncTaixxq6Yq8u9UGhrfUOlkmXNnwQ4CSH_FfyOx4n6sRnrAf3FggTy5ntqH5DawKy63HRhyphenhyphenPcQzvKSE80xbIZ1jzl7t6I6po-uBHXo9WTZWIX16Nadl6swdK2NL9FsGXgP-dX7TzUT7Va/s1600/59_m-100822447-DIGITAL_HIGHRES-2161_066415-17459270.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjncTaixxq6Yq8u9UGhrfUOlkmXNnwQ4CSH_FfyOx4n6sRnrAf3FggTy5ntqH5DawKy63HRhyphenhyphenPcQzvKSE80xbIZ1jzl7t6I6po-uBHXo9WTZWIX16Nadl6swdK2NL9FsGXgP-dX7TzUT7Va/s640/59_m-100822447-DIGITAL_HIGHRES-2161_066415-17459270.JPG" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>You Are An IRONMAN!!!</b></td></tr>
</tbody></table>
<h4>
Run Pacing</h4>
The plan was to hold a constant HR of 148BPM. However, due to the heat and the elevated HR on the bike, that was not possible. Sure, I could have pushed momentarily, but I could not have sustained the planned effort. The run may be best split by the following segments, which is based on my stable HR:<br />
<br />
<ul>
<li>Miles 0-10: </li>
<ul>
<li>Average HR=147BPM (near plan)</li>
<li>Pace: 7:45/mile (just 5-sec/mile below plan)</li>
</ul>
<li>Miles 10-14 (after first porta-potty break):</li>
<ul>
<li>Average HR=142BPM (6BPM below plan)</li>
<li>Pace: 7:48/mile (8-sec/mile below plan)</li>
</ul>
<li>Miles 14-finish (after second porta-potty break):</li>
<ul>
<li>Average HR=138BPM (10BPM below plan)</li>
<li>Pace: 8:09/mile (39-sec/mile below plan)</li>
</ul>
</ul>
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio637YAo18wkm1J3aZSXgwm_m6oxJNHXwf9VIuupspckFXUmeHdxTcR24PxTjtTPjnQBBpDOqcIWuTXb_0T2FjD4eg-6Hvhgk4pmdLmCK3LriyAYWb3QLsxkPTlQRhrE26CN3JGEG90BOk/s1600/run.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="440" data-original-width="1075" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio637YAo18wkm1J3aZSXgwm_m6oxJNHXwf9VIuupspckFXUmeHdxTcR24PxTjtTPjnQBBpDOqcIWuTXb_0T2FjD4eg-6Hvhgk4pmdLmCK3LriyAYWb3QLsxkPTlQRhrE26CN3JGEG90BOk/s640/run.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Run Pacing</b></td></tr>
</tbody></table>
<br />
<br />
<b>Run Nutrition:</b> Water & Gatorade through mile-13; then coke.<br />
<br />
<h2>
Race Execution Postmortem</h2>
</div>
When looking at the bike & run combined, I was able to hit an average HR of 141.7BPM, which was just shy of the estimate of 143BPM. My prior understanding that overall race HR is my race limiter I was reinforced because I ran to the best of my ability after a big cardiovascular effort on the bike. As previously noted, my HR was elevated on bike, which resulted in an inability to hit the target HR on the run. So, relative to my plan, I "over-biked" the race. The analysis below shows the effect of over-biking had on the overall race time.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCQq0D8CORKVNBQaM4TYJqav6zAWbNzAOdCBCLBH8q-GFeTuq3DKybKGFn7FG-aO_-K5H1_SA8SsVQVYO1N86sNuvHdIwhstyfxXC9atx9OqSd-EcK2SynCUJXWm9FbzRAWCH1epnDnQgv/s1600/optimal_pacing.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="361" data-original-width="463" height="311" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCQq0D8CORKVNBQaM4TYJqav6zAWbNzAOdCBCLBH8q-GFeTuq3DKybKGFn7FG-aO_-K5H1_SA8SsVQVYO1N86sNuvHdIwhstyfxXC9atx9OqSd-EcK2SynCUJXWm9FbzRAWCH1epnDnQgv/s400/optimal_pacing.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Planned, Actual, and Optimized Race Pacing</b></td></tr>
</tbody></table>
<br />
Several notes/observations may be made from this analysis:<br />
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<ul>
<li>HR was elevated on the bike -- likely due to the heat, which resulted in 3-watts lower than the estimate</li>
<li>The bike split was ~9-minutes slower than the estimate -- mostly probably due to riding with more "uneven", with a higher normalized power as compared to the average power</li>
<li>The run was ~18-seconds/mile slower than training runs, which was close to my original estimate of 15-sec/mile</li>
<li>Over-biking resulted in a ~5-min gain on the bike, but a ~10-min slower run (ignoring the porta-potty breaks). So, while I had been admonishing myself for "pushing the bike", the net difference was only ~5-minutes</li>
</ul>
<h3>
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 22px;">Race Goals</span></h3>
<div>
<span style="background-color: white; color: #222222;"><span style="font-family: inherit;">Prior to the race, I had set the following </span></span><span style="background-color: white; color: #222222; font-family: inherit;">goals in order of personal importance.</span></div>
<div>
<div style="background-color: white; color: #222222;">
<ol>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Execute the best race I possibly can -- that means finding my edge all day long. While this is highly subjective, I feel that I accomplished this goal perfectly. Several times during the run, I pushed up against my "edge" and was able to maintain the effort there for long periods of time. At no point did I let up from that edge</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Go "sub-9" -- based on the estimated splits, it was possible, but the day had to have been perfect. In retrospect, I left about ~10-minutes on the table due to less-than-optimal pacing. Even with optimal pacing, I would have been still 7-minutes shy of 9-hours. However, the race conditions were not conducive to a sub-9 race -- it was windy on the bike and </span>hot on the run. As an example, Juan Valencia did 8:27 @ IMTX, but 9:10 @ IMB. Also, looking at six racers' run splits at other, recent races they ran 12% faster than at IMB. For me, that would result in ~22-minutes on the run, which would put me well under the 9-hour mark</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Win the M50-54 AG -- Considering I won by ~50-minutes, this goal was well-met</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Kona Slot -- I had a great day and was able to secure a spot to the "big dance"</span></li>
</ol>
</div>
</div>
<h3>
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif;">Mantras / Themes</span></h3>
<div style="background-color: white; color: #222222;">
<span style="font-family: inherit;">Before the race, I established the following mantras/themes:</span></div>
<div>
<ul style="background-color: white; color: #222222; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Execute the plan -- I did allow my HR to remain elevated on the bike, but I wanted to experiment at bit. The net affect of this decision was to show that over-biking does result in a slower time, but not a substantially slower one</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Be flexible -- Allowing my HR to elevate on the bike was "plan B". Also, I did not panic about the missing run bag and it not distract me from executing my swim and bike</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Find and sit on my edge & respect my edge -- These two separate mantras became one. I found and respected the edge ALL DAY long</span></li>
</ul>
<br />
<h2>
<span style="color: #f3f3f3;">Tags</span></h2>
<span style="color: #f3f3f3;">Rob Gray, Chris Douville, Betty Donovan, Christine Ventura, Silvio Gurrera, Kevin Konczak, Geneva Douville, Brenda Freeman, Dave Freeman, Amanda Freeman</span></div>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-23046429222903782992018-06-08T19:37:00.000-06:002018-06-09T07:28:32.416-06:00Ironman Boulder Race Plan & Estimates<h2>
Summary</h2>
I am writing this post to help solidify my confidence of my potential to perform at Ironman Boulder, 2018. This is a companion post to the more extensive, <a href="http://ironrambler.blogspot.com/2018/06/ironman-boulder-prep-2016-vs-2018.html" target="_blank">Ironman Boulder Prep -- 2018 vs 2016</a>, as that article describes the basis for most of these estimates. Also, this post describes my race plan.<br />
<h2>
Race Plan</h2>
<h3>
Mantras / Themes</h3>
<div>
Throughout the race, my main themes will be:</div>
<div>
<ul>
<li>Execute the plan -- don't get caught-up in "racing" and don't let the things that go wrong (they will) get in the way of my race</li>
<li>Be flexible -- be ready to improvise and/or switch from plan A, to plan B, etc</li>
<li>Find and sit on my edge -- I know my body through countless hours of training; I know what my limits are and can push for long periods of time when finding that edge</li>
<li>Respect my edge -- This goes to being flexible. The edge may change from one minute or mile to another; I will be mindful and respectful of that flow</li>
</ul>
</div>
<div>
<h3>
Swim</h3>
I'll plan to seed toward the front of the 1:00 to 1:10 group. As always, I'll start easy -- focusing on establishing an easy breathing pattern. After getting comfortable, I will raise the effort level. My focus then will be on long, strong, efficient strokes. After the first turn, if there are some fast feet I'll attempt to draft, but will more likely swim solo. In the beginning, I'll site every 5-breaths, but extend that later in the swim when I know I am swimming straight.<br />
<h3>
Bike + Run</h3>
The bike & run racing plan is based on minimizing the combined bike + run splits by distributing effort optimally across both disciplines. By knowing the correlation between pace/power/split and heart rate, I constructed a simple table that allows optimizing the heart rate between the bike and run with with constraint that the overall heart rate should not exceed 143BPM for the day. This HR is higher than 2016 by 2BPM, but i ave been able to elevate the HR this season. I also added 15-sec/mile due to the heat forecasted for the race. Using Excel's solver, the following optimal pacing plans are established for the bike & run.<br />
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<h3>
Bike</h3>
<div>
Traditionally, I used a very simple pacing rule I call Power-Speed Index (PSI), which establishes the appropriate power based on the speed using a fixed index. As compared to BestBike Split's (BBS) power plan, the PSI results in a larger variation of power, which is not optimal for split time or running off the bike. Thus, I will modify my bike pacing plan this year to use BBS's power plan, but simplified for actual intra-race use. (BBS is great, but the power plan has 170 intervals with different power, which is not practical for use during the race). So, I will use a plan like this (hopefully I can remember it!):</div>
<div>
<ul>
<li>Baseline speed & power will be 25MPH & 215Watts</li>
<li>Power = (25MPH - current_speed) x 5Watts + 215Watts</li>
</ul>
</div>
<div>
In words: for each MPH below baseline, I will add 5Watts. For example, if my current speed is 21MPH (e.g., base of Neva), the power should be (25-21)*5 + 215 = 235Watts.</div>
<div>
<br /></div>
<div>
This pacing plan is reasonable based on my estimated heart rate of 139BPM at baseline power. For reference, my HR for the bike in 2016 was 139BPM.</div>
<div>
<br /></div>
<b>Bike Nutrition:</b> I'll plan to consume ~250kCal/hour of EFS drink:<br />
<br />
<ul>
<li>One ~600kCal bottle on the beam </li>
<li>Pickup another ~600kCal bottle at special needs. This second bottle will also have a scoop of Pre-race in it</li>
</ul>
<br />
<h3>
Run</h3>
While the run effort is established in the bike+race plan, I will actually just use the heart rate specified (148BPM) as my target, with the running watch set to alarm when I go over. During the first 4 miles (up hill), I'll focus on hold back just a bit. The middle 17-miles I'll just focus on maintaining the effort. And the last 5-miles (net up hill), I will push the pace as much as I can.<br />
<br />
<b>Heat Management:</b> I plan on using a DeSoto bolero for the run and keeping the arms wet to help cooling. Additionally, I am considering running with a large-brim hat to keep the sun off my face, ears, and neck.<br />
<br />
<b>Run Nutrition:</b><br />
<br />
<ul>
<li>First half: Gatorade unless my stomach is upset, then water</li>
<li>I'll prepare a concentrated EFS drink + Pre-race flash for run special needs. I typically that flash available, but have rarely used it</li>
<li>Second half: Coke + water</li>
</ul>
</div>
<h2>
Estimated Splits</h2>
It should be noted that these estimates represent the <b style="font-style: italic; text-decoration-line: underline;">potential</b> performance based on training and past racing. In 2016, I actually raced within the range of my estimated splits: the swim & bike were on the slower end and the run was on the faster end. These estimated splits below assume I have a reasonable day and that the environment and my body cooperates with my pacing plan.<br />
<h3>
Swim</h3>
The following approaches may be used to estimate my swim split:<br />
<br />
<ul>
<li>Using my current 500-yd time trial compared to 2016, along with the 2016 swim split: 6:36 x 1:07:54 / 7:00 = <b>1:03:50</b></li>
<li>Recent BAM Swim at the Boulder reservoir of 2.65-miles (according to my Garmin) in 1:09, which equates to a <b>1:02:30 </b>swim split</li>
<li>Using my recent swim performance of top 2-3% of the AG at St George and TX70.3, along with the top 3-percent of the AG @ IMB over the last two years of: 1:02:32, 0:59:55 yields a swim split of: <b>1:01:14</b></li>
</ul>
<h3>
Bike</h3>
<div>
For the estimates & the pacing plan, I added 3BPM to the training data, as that was consistent with 2016's experience. BestBikeSplit (BBS) will be used for many of the estimates below. The day before the race (this morning), I updated the BBS's course to use Rob Gray's recorded public course. of 112.17 miles. The following methods may be used to estimate the bike split:</div>
<div>
<ul>
<li>Using BBS and the planned normalized power of 222Watts results in a split of <b>4:24:57</b></li>
<li>Assuming a normalized power 5% below that results in an upper estimate of <b>4:31:29</b></li>
<li>My training rides have been near 22MPH. However, these rides have been about 15-Watts below my race plan, which equates to about 0.8MPH. Historically, I have found a 1.3MPH difference between training and racing the same course and same power. Thus, it would be reasonable to ride at 24.1MPH for the race, which results in a split of <b>4:39:20</b></li>
</ul>
<h3>
Run</h3>
<div>
While the race plan establishes the effort for the run, the main variable is the pace. The following methods may be used to estimate the pace and run split:</div>
<div>
<ul>
<li>[Added day before the race] Given the forecasted temperature, it would be reasonable to add some time to the training paces. Thus, the range of run splits should include an upper end of 15-seconds/mile slower paces. This slowing is reflected in the predicted splits below.</li>
<li>While 2017 was a bust, I still set a new run PR (1:32:29) in the Half Ironman (HIM) distance at Santa Rosa. That run split is a reasonable representation of my 2016 Boulder run fitness. At TX70.3 this year, I set a new HIM PR run split (1:30:38; as well as a bike power PR). Using the aforementioned HIM run and IM-Boulder 2016 split (3:21:39), provides the first estimated split of: 1:30:38 x 3:21:39 / 1:32:29 = <b>3:17:37 to 3:24:10</b></li>
<li>Using the pace and hear rate from the long runs this season, results in a pace at race effort of 7:45/mile and a split of <b>3:23:07 to 3:29:40</b></li>
<li>Using the same approach, but looking at segments within those runs results in pace of 7:25/mile and split of <b>3:14:10 to 3:20:43</b></li>
</ul>
<h3>
Overall</h3>
</div>
<div>
This summary rounds to the nearest 30-seconds and assumes 8-minutes for T1+T2. Also, the run split includes the 15-sec/mile slowing due to the heat. Thus, a sub-9-hour performance is possible, but an outside chance; my estimating skills would have to be excellent, the weather would need to cooperate, and things would need to go perfectly well on race day.</div>
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<h2>
Race Goals</h2>
<div>
These goals are listed in order of personal importance.<br />
<ol>
<li>Execute the best race I possibly can -- that means finding my edge all day long</li>
<li>Go "sub-9" -- based on the estimated splits, it's possible, but I'd have to have a near-perfect day</li>
<li>Win the M50-54 AG -- I feel like IM-Boulder is MY race. It's "my home-town" and I've done it each year since inception, except 2017</li>
<li>Kona Slot -- I am ready to go back and achieve greater things in Hawaii, but -- of course -- I need to earn that right first</li>
</ol>
</div>
<h2>
Risks, Concerns, and Fears</h2>
</div>
<div>
<ul>
<li>[Added day before the race] Is the heat going to ruin my plans for the run? I heat trained to the extent possible, but it was not as extensive as the forecast suggest might be necessary </li>
<li>First, will my run come together as it has in the HIM races this season</li>
<li>The bike plan is quite conservative with regard to effort, which puts the burden on the run for a great day. Will I be able to maintain an elevated HR on the run, as planned</li>
<li>Will my stomach cooperate?</li>
<li>Did I peak too close to the race?</li>
</ul>
</div>
<div>
<br /></div>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-13428628608703349752018-06-03T20:09:00.002-06:002018-06-03T20:09:36.805-06:00Ironman Boulder Prep -- 2016 vs 2018<h2>
Summary</h2>
I am writing this summary to provide a comparison between two seasons to help understand the foundation of performance, which is health, training, and general preparation. There is good deal of similarity between the two seasons, but also some enhancements preparing for Ironman Boulder this year. For example,<br />
<br />
<ul>
<li>Going into Boulder, 2016 I had three months of reasonable heath upon which I was able to add training. Coming into Boulder this year I have a full five months of solid training and health</li>
<li>I am currently about 8-pounds heavier than in 2016; extra weight is gained muscle mass, which has manifested in more swim speed and bike power</li>
<li>I am now swimming in the top 3-percentile of the age-group, versus 20-percentile in 2016, which means about a 5+ minute faster swim split</li>
<li>I was still able to accumulate a greater bike training load as compared to 2016</li>
<li>Also, at the same effort level, I am producing ~12 more Watts as compared to 2016, with equates to about 7-minute faster bike split</li>
<li>My running base is "deeper" now as compared to 2016</li>
<li>In 2018, to enhance late-race fitness, I included 3-4 big acute training blocks of 3-days vs only one in 2016</li>
<li>My swim, bike, and run performance during Half Ironman races in 2018 is showing significant improvement over 2016</li>
</ul>
<h2>
General Health</h2>
Early-2016 was when I started noticing something was wrong with my health and engaged <a href="http://www.nourishbalancethrive.com/" target="_blank">NourishBalanceThrive</a> for help. We started to peel the onion, discovering and addressing layers of issues. May-2016 was when I started to regain some footing on my health. Part of the intervention involved going gluten & dairy free and doing <a href="https://whole30.com/" target="_blank">Whole30</a>. By June, I felt like things were moving in the right direction and my training & race performance reflected that. Thus, going into IM-Boulder, I had three months of training on reasonable health. Attempting to train while ill is like over-stuffing a bag -- things will overflow and the bag will burst.<br /><br /><div>
In 2017, I had to completely pull the plug from training and racing; my training and racing was just not progressing well. I went back to the <a href="https://en.wikipedia.org/wiki/Lyme_disease" target="_blank">Lyme</a> doc that was treating me in 2012 and we discovered I still had two co-infections, which were likely the cause of the issues going back to 2016. After the first 3-month treatment protocol, the more dominant of the co-infections, <a href="https://en.wikipedia.org/wiki/Babesia" target="_blank">Babesia</a>, had been beaten back. The next three months killed the second, <a href="https://en.wikipedia.org/wiki/Bartonella" target="_blank">Bartonella</a>. Also during this time, we discovered the crawlspace in our house had three mold species that were at extremely elevated levels, which were surely not helping matters. So, we engaged an incredible local firm to mitigate the mold, which was present throughout the house.<br /></div>
<div>
Toward the end of 2017, I started to feel like I could slowly resume training. I was sleeping better, and able to add a progressively greater training load. I started with the swim, then resumed running -- after having completely stopped running for three months. By the end of January, I had established a training load greater than all prior seasons. Without good health, that is not possible. Since then, I have been able to add both intensity and volume. Thus, coming into IM-Boulder, 2018 I have a full five months of solid training and health. Different from 2016, my diet is far more "relaxed" now; I am enjoying my burritos and burgers, and cocktails on occasion. I am currently about 8-pounds heavier than in 2016. One might think that the different diet could be to blame, but I am at least as lean as 2016, which means the extra weight is gained muscle mass, which has manifested in more swim speed and bike power.<br /><ul>
</ul>
<h2>
Nutritional Prep</h2>
<div>
While my diet has been far more relaxed in 2018, I have still maintained regular & frequent carb-fasted and/or cab-restricted training sessions with no carbs since the night before, including:</div>
<div>
<ul>
<li>a few 18-20 mile morning runs</li>
<li>nearly every Monday morning swim/spin session (~2-hours)</li>
<li>nearly every Wednesday swim/torque-interval session (~2.5-hours)</li>
<li>each of the longer brick days, including the 100-mile ride + 5-mile run on 250kCal or carbs</li>
</ul>
</div>
<div>
So, I am perhaps even more nutritionally prepared to burn fat as compared to 2016.</div>
<h2>
Mental Training</h2>
<div>
A month prior to Kona, 2016 I started meditating with <a href="http://www.choosemuse.com/" target="_blank">Muse</a>. As I note in the <a href="http://ironrambler.blogspot.com/2016/10/kona-2016-race-recap.html" target="_blank">Kona race recap</a>, I did not appreciate the benefits until in the midst of the race, which was perfect! However, as I did not start this practice until later in the year, I did not have the benefit of this mental training going into Boulder-2016. I have noticed this year that tap into the regular, relaxed breathing technique practiced during meditating during threshold interval sessions. While I have not maintained a regular practice of meditating, I had resumed a few weeks ago. I suspect this "refresher" may come to my aid on race day this year. </div>
<h2>
Swim</h2>
<div>
Similar to 2016, I established a big swim block in the winter, which culminated with a 10k swim on New Years Day, 2018. Different from 2016, I have been swimming with the "masters group" at the Y, which has surely helped my technique and speed. I started 2016 with a 500yd time-trial time of ~7:00. This year, I was able to reduce that time to 6:36, which represents about a 6% improvement in speed. This improvement in swim fitness has translated into the races as well, where I am now swimming in the top 3-percentile of the age-group, versus 20-percentile in 2016. What this means at the Ironman distance is about 5-minutes improvement in the swim.</div>
<h2>
Bike</h2>
<div>
In general, the bike training between the two seasons has been very similar. What's new in 2018 is that I am teaching spin class twice a week now. What that means is I am teaching a high-intensity spin class the day after my long run. It's been tough, but I think it's helped build more bike strength. I have also transitioned my torque intervals from a solo activity to a spin class. I have enjoyed helping other folks get stronger too!</div>
<div>
<br /></div>
<div>
What is different this year is that the early season (February - April) were solely intensity focused. Every single bike session was intensity based, including:</div>
<div>
<ul>
<li>Monday: 1-hour spin (IF ~ 0.90)</li>
<li>Wednesday: 1-hr VO2max intervals (IF ~ 1.00)</li>
<li>Friday: 1-hr Threshold Intervals (IF ~ 0.90)</li>
<li>Saturday: 90-min Torque Intervals (IF ~ 0.90, but at 60RPM)</li>
</ul>
<div>
It's likely a small impact, but worth mentioning, that I started using my first road bike outfitted with <a href="https://www.powercranks.com/" target="_blank">PowerCranks </a>for my sessions at home. I was surprised at how quickly I was able to adapt to this setup and am confident it has made my pedal stroke more efficient and strong.<br />
<br />
Also different from 2016 is that I deferred the longer bike sessions until just 6-weeks prior to IM-Boulder, where in 2018 I started 9-weeks out. While the longer-bike phase was shortened, the number of longer rides was just one fewer than 2016 (6 vs 7).</div>
<div>
<br /></div>
<div>
Additionally, while I tried to keep the torque intervals throughout the season in 2016, there were only two such sessions in the day before the long rides. However, in 2018 I have been able to do 5x torque interval sessions the day before the long rides. These back-to-back sessions surely accumulate to additional bike strength, especially in long-course racing.</div>
<div>
<br /></div>
<div>
While the long ride phase was shortened, I was still able to accumulate a greater bike training load as compared to 2016. The bike Performance Management Curve (PMC) shows I hit a peak bike bCTL of 72 (~81 in TrainingPeaks) in 2018 vs 64 (~72 in TP) in 2016.</div>
<div>
<br /></div>
<div>
What is also different about 2018 is more bike power at the same heart rate (HR). That difference is clearly seen in the chart below. For example, at 135BPM I produce 220Watts vs 208Watts (NP), in 2018 vs 2016. To put this into Ironman bike split perspective, this 12 additional watts result in a 7-minute faster bike split on the IM-Boulder 2018 course for the same level of effort. </div>
</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW2cFV7gLTsVdX_UMHk5O2U_H9oVtzZjUM7hgKX9lVLH05pdzL4ZRDbT6mjrBjS_a2c5fJOsObaJwEksDu8Pihp2lVDumJ0FSgItUeK2Mk497pYQpLpSEsdjKF0Bq9iUxpjVZUabL_Aft0/s1600/long_ride_power_hr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="544" data-original-width="912" height="379" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW2cFV7gLTsVdX_UMHk5O2U_H9oVtzZjUM7hgKX9lVLH05pdzL4ZRDbT6mjrBjS_a2c5fJOsObaJwEksDu8Pihp2lVDumJ0FSgItUeK2Mk497pYQpLpSEsdjKF0Bq9iUxpjVZUabL_Aft0/s640/long_ride_power_hr.JPG" width="640" /></a></div>
<div>
<br /></div>
<h2>
Run</h2>
<div>
I ramped the running volume pretty quickly in early 2018, which allowed me to achieve and maintain a peak load for a full 12-weeks prior to IM-Boulder. That is, I did not need to "cram" the run volume in to prep for the race this year. In 2016, I ramped more slowly and only held the peak load for 4-weeks prior to IM-Boulder. I think that the longer training load base will result in more robust legs for the run this year. Also, as a result of the faster ramp I was able to get in 6x 20+ mile runs in 2018 vs 4x in 2016.</div>
<div>
<br /></div>
<div>
While my running base is "deeper" now as compared to 2016, I don't feel as confident in my run training as I did at this time in 2016. I have been more fatigued for many of the longer runs, and as a result, the heart rate and pace has been depressed. Also, the pace is about 10-seconds per mile slower at the same heart rate in training as compared to 2016. That said, my race performance this year has surely surpassed that of 2016, including the run (see below).</div>
<div>
<br /></div>
<div>
<h2>
Bigger Days</h2>
While IM-Boulder 2016 was a HUGE breakthrough and a near-perfect race, I still faded on the last 6-miles of the run (I slowed to an 8:22/mile pace vs 7:37/mile on the ascent). The limit I faced was general, central fatigue. In order to stave off that slowing, I decided to build a training plan that involved longer days than I had in 2016. These longer days took a few different forms, including adding a run at the end of the longer bike sessions -- something I did not do in 2016. Also, I ended up including a longer ride than I had done in 2016 -- a single 110-mile ride. I also did a moderately "big day", where I swam 4km, rode 80-miles, then did a 1-hour heat training run later in the afternoon. Lastly, I extended my long run to a single 22-mile run. These various sessions resulted in a higher acute training load, which may be seen in the image below.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Pzg1gC_DTWBbmMhP1EIlsr7mvNnm-pSrDfWB4-o0F7zg2SNG_NjMCapdl0a3PdAxhnhSj_Jb3Jyo5damCSW7TuYZfuRtrJrIpul4XH8knMOgN0U4M_5cbsYUDDQRIyTDPe9LmG_UM63O/s1600/3d_TSS.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="592" data-original-width="1188" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9Pzg1gC_DTWBbmMhP1EIlsr7mvNnm-pSrDfWB4-o0F7zg2SNG_NjMCapdl0a3PdAxhnhSj_Jb3Jyo5damCSW7TuYZfuRtrJrIpul4XH8knMOgN0U4M_5cbsYUDDQRIyTDPe9LmG_UM63O/s640/3d_TSS.JPG" width="640" /></a><br />
<br />
This graph shows the rolling, cumulative 3-day Training Stress Score (TSS) for the 90-day period preceding the race. I chose 3-days because I have found that whatever I can do in 3-days of training, I can do in a single-day of racing. The farthest-right blue point for 2016, was IM-Boulder, which was a TSS of 690. In 2016, I achieved a TSS <u>></u> 690 only once at about 6-weeks out of the race. In 2018, I have achieved a TSS <u>></u> 690 4 times, including in the last two and three weeks. I believe these higher acute training loads, closer to the race will leave me fresher toward the end of the long day.<br />
<h2>
<span style="text-align: center;">Heat Training</span></h2>
<div>
<span style="text-align: center;">In 2016, I completed 8x heat training sessions. This year, heat training has been challenging because it's been so mild. Nonetheless, I have been able to log 4-5 sessions so far, including some infrared sauna time. With a few more days remaining before I need to remove all stress, I should still be able to get some good heat exposure.</span></div>
<h2>
<span style="text-align: center;">Race Performance</span></h2>
</div>
In 2016, I had a great race at Ocala in March, where I recorded a personal best (PB) half-IM (HIM) power on the bike. I raced next at St George in May, where I placed 20th in my age-group, which was the best I had placed previously at that venue -- another PB. Then, in June I won my age group at Boulder HIM (a first) by 7-minutes, with a solid run. All signs were looking positive for IM-Boulder.<br />
<br />
So far in 2018, I had a fair race at Ocala, where I went in quite fatigued from training. The next weekend, I won my AG at TX70.3 by 8-minutes with a huge PB in the swim time & placing, bike power -- 10-Watts higher than in Ocala, 2016 -- and PB in the run split. Five weeks later, I set a huge PB at St George, placing 2nd in my AG -- cutting 27-minutes off my prior time, with another PB bike power and run split on that course. In short, my swim, bike, and run performance in 2018 is showing significant improvement over 2016.<br />
<h2>
Summary</h2>
As compared to 2016, I am swimming faster in the pool and riding with more power. Also, I have established a higher training load for biking, and held my running base for 12-weeks. Early season was marked with a higher level of intensity and I deferred the long bike sessions, allowing me to peak closer to the race. I have also established some bigger days as compared to 2016. Race performances indicate that there is even greater potential for IM-Boulder as compared to 2016.</div>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-80891971484853715892018-05-08T08:56:00.001-06:002018-05-08T10:32:41.103-06:002018 St George 70.3 Race Recap<h2>
<span style="background-color: white; color: #222222; font-family: inherit; font-size: small;">Background</span></h2>
<div>
<div>
<span style="font-family: inherit;">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.</span></div>
</div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<span style="font-family: inherit;"><br /></span></div>
<div>
<h2 style="background-color: white; color: #222222; margin: 0px; position: relative;">
<span style="font-family: inherit; font-size: small;">
Race Prep</span></h2>
</div>
<div>
<span style="font-family: inherit;">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).</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtmLO1PvWjrt26QnVxih-_lu_rl4Aeu5N8onhw614BZhNIIlW666TQFzbCfYpOKypIj0Mq_Qa7fFpLUmPOVXNUW7xkWFu6q9WNGmGEZmX1NPauPQ_CLFVyUO1QIov9jXNID0671zScE-hM/s1600/stGPMC.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" data-original-height="611" data-original-width="1140" height="342" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtmLO1PvWjrt26QnVxih-_lu_rl4Aeu5N8onhw614BZhNIIlW666TQFzbCfYpOKypIj0Mq_Qa7fFpLUmPOVXNUW7xkWFu6q9WNGmGEZmX1NPauPQ_CLFVyUO1QIov9jXNID0671zScE-hM/s640/stGPMC.JPG" width="640" /></span></a></div>
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<span style="font-family: inherit;"><br /></span></div>
<div>
<h3 style="background-color: white; color: #222222; margin: 0px; position: relative;">
<span style="font-family: inherit; font-size: small;">Gear Prep & Changes</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div>
<span style="font-weight: normal;"><span style="font-family: inherit;">I made a few important gear changes, that I was eager to try at St G, including:</span></span><br />
<ul>
<li><span style="font-family: inherit;">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.</span></li>
</ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVdxsHydSrD3ULfBC44z1F8sS8S4lmyMUy0BGbJO4H7-L_HBybOlUE73pVXeKwbaFA0dwVUd1iLFu2hheKXRpDunblMyxfHcIE_MCbD6LpBJXY41OnD8j0zQjlkbDdgreCZta15CdmEqJO/s1600/stGbike1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="627" data-original-width="722" height="346" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVdxsHydSrD3ULfBC44z1F8sS8S4lmyMUy0BGbJO4H7-L_HBybOlUE73pVXeKwbaFA0dwVUd1iLFu2hheKXRpDunblMyxfHcIE_MCbD6LpBJXY41OnD8j0zQjlkbDdgreCZta15CdmEqJO/s400/stGbike1.JPG" width="400" /></a><br />
<ul>
<li><span style="font-family: inherit;">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.</span></li>
<li><span style="font-family: inherit;">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!</span></li>
<li><span style="font-family: inherit;">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!</span></li>
</ul>
</div>
<h2 style="background-color: white; color: #222222; margin: 0px; position: relative;">
<span style="font-family: inherit; font-size: small;">
Race Plan</span></h2>
</div>
<div>
<h4>
<span style="font-family: inherit;">Swim: (Predicted: 29:00 to 30:30)</span></h4>
<ul>
<li>Again, my plan was to start easy and build the effort</li>
<li>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)</li>
<ul>
</ul>
</ul>
<h4>
<span style="font-family: inherit;">Bike: (Predicted: 2:25:00 to 2:32:00)</span></h4>
<ul>
<li>Pacing:</li>
<ul>
<li>PSI=38 when speed < 15MPH, 45 otherwise</li>
<li>Using this plan and a tolerance of +/- 5% yields the predicted bike split in Best Bike Split </li>
<ul>
</ul>
</ul>
</ul>
<h4>
<span style="font-family: inherit;">Run: (Predicted: 1:30:30 to 1:33:30)</span></h4>
<ul>
<li>Pacing: steady effort @ target HR=155</li>
<li>I predicted the run split based on the TX 70.3 pace, but the first three miles would zap 3-minutes</li>
<ul>
</ul>
</ul>
</div>
<h2 style="background-color: white; color: #222222; margin: 0px; position: relative;">
<span style="font-family: inherit; font-size: small;">
Race Report</span></h2>
<div>
<div style="background-color: white; color: #222222; margin: 0px; position: relative;">
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, <u>How Bad Do You Want It</u>? 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.</div>
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<br /></div>
<div style="background-color: white; color: #222222; margin: 0px; position: relative;">
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. </div>
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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 <span style="background-color: transparent; font-family: inherit;">Keish Doi. It's great running into folks who I've known and respected for many years, especially from all over the world.</span></div>
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<span style="background-color: transparent; font-family: inherit;">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.</span></div>
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<h4 style="background-color: white; color: #222222; margin: 0px; position: relative;">
<span style="font-family: inherit;">Swim (Predicted: 29:00 to 30:30 / Actual: 31:07)</span></h4>
<ul style="background-color: white; color: #222222; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li>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</li>
<li>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</li>
<li>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</li>
</ul>
<h4>
<span style="background-color: white; color: #222222;">Bike (Predicted: 2:25 to 2:32 / Actual: 2:23:34)</span></h4>
<ul style="background-color: white; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li>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)</li>
<li>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!</li>
<li>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.</li>
<li>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 <a href="http://ironrambler.blogspot.com/2016/10/kona-2016-race-recap.html" target="_blank">Kona, 2016</a>. 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.</li>
<li>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.</li>
</ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRm41RckPfsFbzonyJfAXt1dVqJYcogjdu11byT6WHZlGmZEdcoXeFHXbEkzKA2H2JS7QxBzPRp1NLvWoUGnZCMaubsNDHyqkoq2HzeKRkB-iUb3j6aF9iU0eygJbfNlZzLLhvD1-VQvz1/s1600/stGbike.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="543" data-original-width="1324" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRm41RckPfsFbzonyJfAXt1dVqJYcogjdu11byT6WHZlGmZEdcoXeFHXbEkzKA2H2JS7QxBzPRp1NLvWoUGnZCMaubsNDHyqkoq2HzeKRkB-iUb3j6aF9iU0eygJbfNlZzLLhvD1-VQvz1/s640/stGbike.JPG" width="640" /></a><br />
<ul style="background-color: white; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;"><ul style="color: #222222;">
</ul>
</ul>
<h4>
<span style="background-color: white; color: #222222; font-family: inherit;">Run (Predicted: 1:30:30 to 1:33:30 / Actual: 1:34:44)</span></h4>
<ul style="background-color: white; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li>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.</li>
<li>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.</li>
<li>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.</li>
</ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwkX_VnduVQ9z0oVR1RS5Akn685WbgbzhuDEIBXbtnL_ixAtTW4EUoD0UTg8VsWqw-2q9PM64zr7pieHGWQQyXn6Y5CpKYW0SiswdRXZy13st8Jx02dJv2g_GIZK8KCS7r96RTVp9iZT2O/s1600/stGrun.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="625" data-original-width="457" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwkX_VnduVQ9z0oVR1RS5Akn685WbgbzhuDEIBXbtnL_ixAtTW4EUoD0UTg8VsWqw-2q9PM64zr7pieHGWQQyXn6Y5CpKYW0SiswdRXZy13st8Jx02dJv2g_GIZK8KCS7r96RTVp9iZT2O/s400/stGrun.JPG" width="291" /></a><br />
<ul style="background-color: white; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li>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.</li>
<li>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.</li>
<li>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?"</li>
<li>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.</li>
<ul style="color: #222222;">
<li>Segment #1 (0 - 4.1 miles): 7:45/mile (6:53/mile xPace) @ 156BPM</li>
<li>Segment #2 (4.2 - 9 miles): 7:15/mile (7:08/mile xPace) @ 152BPM</li>
<li>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.)</li>
</ul>
<ul style="color: #222222;"><ul>
</ul>
</ul>
</ul>
<div>
<h2 style="background-color: white; color: #222222; margin: 0px; position: relative;">
<span style="font-family: inherit; font-size: small;">
Significance</span></h2>
<ul style="background-color: white; color: #222222; line-height: 1.4; margin: 0.5em 0px; padding: 0px 2.5em;">
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Mental Fitness</span></li>
<ul>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">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. </span>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.</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">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".</li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">Lastly, I gained a great deal of confidence that I can master courses of very different profiles, from flat & windy to hilly.</span></li>
</ul>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">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.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">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.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;">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. </li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">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.</span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: inherit;">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).</span></li>
</ul>
</div>
</div>
<span style="font-family: inherit;"><br /></span>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-68236192490218969182018-05-03T22:18:00.003-06:002018-05-03T22:18:19.544-06:002018 TX70.3 Race Recap<div class="separator" style="clear: both; text-align: center;">
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<h2 style="clear: both; text-align: left;">
Background</h2>
Yes, it's almost 4-weeks since the subject race and here, sitting in a cheap motel room in Salina Utah, two days away from my next race. I've been busy: working, training, family, etc. Regardless, I wanted to get these thoughts down before they leave my head forever, as these recaps help me understand what works well for me -- and, I hope, help others.<br />
<br />
TX 70.3 was my first "A" race in nearly a year. While I had high hopes for 2017, I had to pull the plug on the season after the second race (Santa Rosa 70.3 in May-2017). While there were aspects of that race that showed promise, it was clear going into the race, during, and after that something was wrong; my health was in a tailspin. As a result of the worsening health issues (subject of another post), I had to drop one of the spin classes I was teaching and completely stopped running.<br />
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Fortunately, after a great deal of targeted interventions, I regained my health during last winter, which allowed me to start training again. After a solid four months of training, I am in near Ironman fitness. What is unusual though, is that I seem to be 10-15 pounds heavier than in 2016. While some of that is fat, I am currently pretty lean. It's pretty clear I have added about 10-pounds of muscle mass in the last two years. Nearly at age 50 and NOT lifting weights, I find this fact amazing.<br />
<h2>
TX70.3 Race Prep</h2>
<h3>
Overall</h3>
<h3>
<span style="font-weight: normal;"><span style="font-size: small;">As my health was showing signs of improvement in the winter of 2017, I set the goal of ramping my swim volume to a point where I could do 10k on New Years day. During October through December, we ramped swim volume to prep for that big day. Since then, I have kept 3-4 swims per week, with 2-3 with the "masters" group at the Y. After a full 3-4 months completely off running in 2017, I did not start running again until the last week of December. However, I was able to ramp quickly and have averaged between 40-50 miles per week since January. Biking was limited to two sessions per week until mid-February, when I added two additional sessions.</span></span><br />
<span style="font-weight: normal;"><span style="font-size: small;"><br /></span></span>
<span style="font-size: small;"><span style="font-weight: 400;">With the exception of a weekly long run, during February and March every day had an intensity session. The schedule below was typical during that 8 week period.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqc2TL1sYghARS4T7w9DNDF56XkolZuvbTleo8kcWLwrG9pcgCuE2JUG6CDwwJT5weKEwrDXcTwkbJoqF4V1vlZoFer29v6sJXeKT966w9MJIwOkE4L0OPk21N4ojNIgfKBaIzQynQ2gR0/s1600/basic_week.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="181" data-original-width="756" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqc2TL1sYghARS4T7w9DNDF56XkolZuvbTleo8kcWLwrG9pcgCuE2JUG6CDwwJT5weKEwrDXcTwkbJoqF4V1vlZoFer29v6sJXeKT966w9MJIwOkE4L0OPk21N4ojNIgfKBaIzQynQ2gR0/s640/basic_week.JPG" width="640" /></a></div>
<span style="font-size: small;"><span style="font-weight: 400;"><br /></span></span>
<span style="font-weight: normal;"><span style="font-size: small;">In addition to the intensity, I was able to maintain a very consistent training schedule and hold to "the plan". I do NOT do the traditional 3-weeks on, followed by a planned recovery week. Rather, I train day-in day-out; when I am tired and/or not hitting the planned pace or power, I back-off. The image below shows this consistency, with the dark days as being the only ones without biking or running training logged (I may have still swum).</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaiK9gyLflNl7kZfM8kdxB9D43kuVmhhD8b2NpxstiZ4RkZrb2OilbiTI-7dmbhcWq1jwhi7uGLYx-9J2TrrG-CMLU6QThVCJrqH4Z-l2Sw5pSkL1Ui8ylrbIhwDxFootHlDpPEV_pZrfd/s1600/consistency.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="194" data-original-width="572" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaiK9gyLflNl7kZfM8kdxB9D43kuVmhhD8b2NpxstiZ4RkZrb2OilbiTI-7dmbhcWq1jwhi7uGLYx-9J2TrrG-CMLU6QThVCJrqH4Z-l2Sw5pSkL1Ui8ylrbIhwDxFootHlDpPEV_pZrfd/s640/consistency.JPG" width="640" /></a></div>
<span style="font-weight: normal;"><span style="font-size: small;"><br /></span></span>
<span style="font-weight: normal;"><span style="font-size: small;"><br /></span></span><span style="font-size: small;"><span style="font-weight: normal;">Eight weeks into this build, I knew my health was in check as I was able to establish a significant ramp rate, with consistent training, at high intensity. The Performance Management Chart (PMC) below shows the result of this work. It should be noted that this PMC (from Golden </span><span style="font-weight: 400;">Cheetah</span><span style="font-weight: normal;">) is using metrics for TSS that tend to be about 13% less than TrainingPeaks/WKO. Thus, while it's hard to see, I hit a CTL of 96 the weekend before TX70.3, which would correlate to ~108 in TP/WKO. Further, I was able to hit a Training Stress Balance (TSB) of -61 (~ -68 WKO), which represents a higher training load than during 2016 (my best season ever).</span></span><br />
<span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span>
<span style="font-size: small;"><span style="font-weight: normal;">It should be noted that I "raced" HITS Ocala half the weekend prior to TX70.3, which is the spike in the cyan ATL line toward the right of the PMC.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-BhyRRq4Tq8Th94bFqDLw3Yst2NfbPQ4ESdaIRV7IcsZJJKT1H0PwmFr9Vd6ICCmmHUvw9JOu8Vfl0Rai9cms_5RJgRiGPidLkq3V8ow9Njis9RlnxJZ4ndXz3pslSOvinczz8bt1sHfz/s1600/pmc_tx.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="613" data-original-width="1157" height="338" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-BhyRRq4Tq8Th94bFqDLw3Yst2NfbPQ4ESdaIRV7IcsZJJKT1H0PwmFr9Vd6ICCmmHUvw9JOu8Vfl0Rai9cms_5RJgRiGPidLkq3V8ow9Njis9RlnxJZ4ndXz3pslSOvinczz8bt1sHfz/s640/pmc_tx.JPG" width="640" /></a></div>
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<span style="font-weight: normal;"><span style="font-size: small;"><br /></span></span>
Swim</h3>
<h3>
<ul>
<li><span style="font-weight: normal;"><span style="font-size: small;">During the swim ramp of the winter, I was able to reduce my 500yd time trail from 7:05 to 6:36.</span></span></li>
<li><span style="font-weight: normal;"><span style="font-size: small;">As mentioned previously, I am currently swimming with the masters group 2-3 times per week, which has been extremely helpful in both improving my technique, but also in seeing the progression in speed</span></span></li>
</ul>
Bike<br /><ul>
<li><span style="font-weight: normal;"><span style="font-size: small;">TX70.3 was my second outdoor ride since Santa Rosa 70.3, nearly a year prior. The only other outdoor ride was the HITS Ocala race. Thus, all of my training has been indoor, which I continue to find incredibly effective</span></span></li>
<li><span style="font-weight: normal;"><span style="font-size: small;">The early season training consisted of the following:</span></span></li>
<ul>
<li><span style="font-weight: normal;"><span style="font-size: small;">Monday: 60-minute spin class that I teach, which is high-intensity</span></span></li>
<li><span style="font-weight: normal;"><span style="font-size: small;">Wednesday: VO2max work as either:</span></span></li>
<ul>
<li><span style="font-weight: normal;"><span style="font-size: small;">8x 3-min @ 120% of FTP, or</span></span></li>
<li><span style="font-weight: normal;"><span style="font-size: small;">20x 1-min @ 136% of FTP</span></span></li>
</ul>
<li><span style="font-size: small; font-weight: normal;">Friday: Threshold intervals as:</span></li>
<ul>
<li><span style="font-size: small; font-weight: normal;">3x 15-min @ 98% of FTP</span></li>
</ul>
<li><span style="font-size: small;"><span style="font-weight: 400;">Saturday: Torque Intervals as:</span></span></li>
<ul>
<li><span style="font-size: small;"><span style="font-weight: 400;">4x 20-min @ 92% of FTP @ 50-60 RPM</span></span></li>
</ul>
</ul>
<li><span style="font-size: small;"><span style="font-weight: 400;">Before TX70.3, I am estimated my FTP was about 250 Watts</span></span></li>
</ul>
<br />
Run</h3>
<div>
<ul>
<li>Like the bike, I do a lot of my running indoor, on the treadmill</li>
<li>There are two quality run sessions per week, as:</li>
<ul>
<li>Tuesday: VO2max intervals as:</li>
<ul>
<li>10x 1/2-mile @ 113% of FTV</li>
</ul>
<li> Thursday: Threshold intervals as:</li>
<ul>
<li>3x 3-miles @ FTV</li>
</ul>
</ul>
<li>I estimate my current threshold pace is near 6:50/mile</li>
</ul>
<h3>
Taper</h3>
<div>
<ul>
<li>As can be seen in the PMC above, I had a niced 1-week taper going into this race, with Ocala HIM the weekend before</li>
</ul>
</div>
<ul>
</ul>
</div>
<h2>
TX 70.3 Race Plan</h2>
<div>
<ul>
<li>Pre-race:</li>
<ul>
<li>Breakfast: Oatmeal, banana </li>
<li>~300kCal of UCAN</li>
</ul>
<li>Swim: </li>
<ul>
<li>Easy start, build to moderate effort</li>
<li>Based on the swim @ Ocala the prior weekend, I expected to do the swim in 32-minutes</li>
</ul>
<li>Bike:</li>
<ul>
<li>Pacing:</li>
<ul>
<li>Out: PSI = 52, which correlated to ~240Watts and a HR = 144BPM</li>
<li>Back: PSI = 48, which correlated to ~255Watts and a HR = 149BPM</li>
<li><b>I kept changing the bike plan because of the uncharacteristic weather. It was cold and quite windy. Further, the forecasted wind was changing direction. I finalized the plan in the morning after checking the forecast one last time, as it looked a it milder than previous forecasts</b></li>
<li><b>I should note that this pacing plan represents a new high for me; I don't think I've planned to race at such a high power in all previous races</b></li>
<li>Based on this pacing plan, Best Bike Split projected a 2:19:44 bike split</li>
</ul>
</ul>
</ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF8cUcWAsFH9nFq6BnFctmnB1u5SV-uurISbnGu0_o78ZfQvmjld2OI-O4HIe5RK0_qESC3FNN8IzExOjkqmcHOQlVlI8fSYrRbT7BQkDDhcvbRLZxGrgl86AGC9hfLDpngxZ1GYwHbLfQ/s1600/tx_bbb.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="360" data-original-width="632" height="364" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF8cUcWAsFH9nFq6BnFctmnB1u5SV-uurISbnGu0_o78ZfQvmjld2OI-O4HIe5RK0_qESC3FNN8IzExOjkqmcHOQlVlI8fSYrRbT7BQkDDhcvbRLZxGrgl86AGC9hfLDpngxZ1GYwHbLfQ/s640/tx_bbb.JPG" width="640" /></a><b><br /></b><ul><ul><ul>
</ul>
<li>Nutrition: 500kCal bottle of EFS drink + 1-scoop Pre-race</li>
</ul>
<li>Run: </li>
<ul>
<li>Pacing: Constant HR = 157 BPM</li>
<ul>
<li><b>In the last several years, I have struggled to elevate the HR during the run, but 157BPM is what I held at St George 70.3 in 2015</b></li>
<li>Based on my running fitness, I expected to run a 1:28 split. The chart below shows that pace is reasonable at that level of effort</li>
</ul>
</ul>
</ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJor2mrp8sDUVlp9WpIkCDtNDBY6-ujefd8mAXfKeDj6JYUhEo3YAU28Ui03q3ONoAeOuvQ_CWC4pSR08wmJSWIFLLgpBNTBRFVDN8B7ixpK4un7DhyphenhyphenDwbVYbqkprJqNR6ULq6bie6hNfw/s1600/run.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="452" data-original-width="468" height="385" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJor2mrp8sDUVlp9WpIkCDtNDBY6-ujefd8mAXfKeDj6JYUhEo3YAU28Ui03q3ONoAeOuvQ_CWC4pSR08wmJSWIFLLgpBNTBRFVDN8B7ixpK4un7DhyphenhyphenDwbVYbqkprJqNR6ULq6bie6hNfw/s400/run.JPG" width="400" /></a><br /><ul><ul>
<li>Nutrition: Coke @ each aid station </li>
</ul>
</ul>
</div>
<h2>
Race Report</h2>
<div>
Weeks before the race, I was talking with my mom and we discovered that they would be arriving into Galveston the day before the race. So, they made a few changes to stay over and watch the race. How cool! While I this sport fuels my soul, it is so much more fun to enjoy it with family and friends.</div>
<div>
<br /></div>
<div>
I had arrived in Houston early Friday morning and headed down to Galveston. The weather forecasts were showing thunderstorms in the days surrounding the race (Sunday). As I arrived, I knew it was going to be an "interesting" race with regard to weather. The wind was HOWLING and the sea was ANGRY, but it was moderately warm. After tooling around a bit, I went to the race site to check-in and buy some CO2. Since I was up at 430am local time, I figured I see if I could check-in a bit early and get a little nap in. Fortunately, I was able to check in. Unfortunately, as soon as I laid down, my plans for a nap were dashed. It turns out that they were replacing the roof right above my head! So, I opted to go for a run along the sea wall. It was a "spirited" run with some race-pace pick-ups. I was feeling pretty good. The rest of the evening was low-key.</div>
<div>
<br /></div>
<div>
I slept in a bit Saturday morning and got all my final race prep completed, including nutrition. Near 10am, I went to go pick-up Brenda, Dave, Amanda and my Mom at the cruise ship port. OMG, what a mad-house. Literally thousands of people arriving and departing, with 5 bags of luggage each. As I picked-up the family, it was muggy. They weren't able to check-in yet, so we headed back to my place for some much needed down-time. During that time the temperature dropped precipitously. Everyone was excited to see and play in Galveston, but it was COLD, windy, and threatening to rain. We had a low-key, ear<span style="background-color: white;">ly dinner and I was able to get to bed reasonably early.</span><br />
<span style="background-color: yellow;"><br /></span>
<br />
<h3>
<span style="background-color: white;">General Nutrition Notes</span></h3>
<br />
While in recent years, I have moved toward a low-carb/high-fat and gluten & dairy free diet, I have been much more liberal this year. While I do eat pretty healthy, it's not as militant as prior years. I still do frequent carb-fasted workouts, including the Saturday swim/torq sessions, which is pretty intense and relatively long. Also, I have done a number of long runs (18+ miles) without carbs since the night before. Also worthy of note is that I loaded with creatine (10g/day) and ribose (10g/day) for 4-days prior. I did this because of the premature muscle fatigue I experienced at Ocala the week before. </div>
<div>
<br /></div>
<h4>
Race morning</h4>
<ul>
<li>Swim (Predicted: 32:00 / Actual: 30:30)</li>
<ul>
<li>The M50-54 AG was the 7th swim wave, including the pro's, which put us near the front of the race. (There were 21 waves in this race!) The M45-49 was split into three waves, and there was just one W40-44 wave in front of us. </li>
<li>The swim started smooth, and I could immediately feel that everything was flowing well. I had plenty of power ad my breathing was extremely relaxed. Sea level is great! It was hard to tell how I was relative to my AG, but I was swimming through a bunch of folks</li>
<li>I was swimming in a HUUB wetsuit borrowed from my buddy Chris Douville, as I was considering whether my 10-year old model was holding me back. While I expected to experience greater shoulder range of motion, what I noticed mostly was the ability to actually kick. My wetsuit makes my legs feel immobilized, while the HUUB let me kick more naturally</li>
<li>The swim went by pretty quickly and I exited T1 uneventfully</li>
<li>I did not appreciate how well the swim went until I got home the next day and started looking at the results. The time/split is not what is surprising, but the placement in the AG. I was barely 4th out of 224 guys, or top 2-percentile. My best EVER before was top 10-percentile. Further, I was just 46-seconds down from #1!</li>
</ul>
</ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPlBjdgAHB0KCEtvxnzB66JlT-wL8E98r7CXa2RpVdN0vLZVWfMxhZvScNTLZ0EGVRnKKfh4g4Aq6uY8aM3TF7OmMeE_s32qYo7Tszrr70iYG13IGtaQ4cJp3u_ghQzzoe78WI-TOIL2LA/s1600/swim.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="323" data-original-width="781" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPlBjdgAHB0KCEtvxnzB66JlT-wL8E98r7CXa2RpVdN0vLZVWfMxhZvScNTLZ0EGVRnKKfh4g4Aq6uY8aM3TF7OmMeE_s32qYo7Tszrr70iYG13IGtaQ4cJp3u_ghQzzoe78WI-TOIL2LA/s640/swim.JPG" width="640" /></a><br /><ul><ul>
</ul>
<li>Bike (Predicted: 2:19:44 / Actual: 2:16:52)</li>
<ul>
<li>I started the bike and was eager to get into the groove of the open road and simple out and back course. However, there was a bit of negotiating due to the folks ahead of me and some corners. Finally, I got out onto the highway and settled into my pace. The effort felt strong, the power was on-target, but my heart rate was elevated slightly. I was actually pleased by this fact, as it was a sign that the training fatigue was behind me </li>
<li>On the outbound segment, I noticed that the trees were not showing any sign of wind, and I was going a bit slower than planned, which meant the wind was not as strong as forecasted. In fact, it looked non-existent. However, I stuck to my PSI plan, which meant while I was riding near 28MPH on the way out, I was to hold 240Watts, which felt quite comfortable. Further, while I was riding comfortably, I was BLOWING by other riders. I felt GREAT!</li>
<li>As we reached the turn-around, it was clear there was a pretty reasonable headwind wind coming back. My plan was to hold a PSI of 48, and I was traveling at ~23MPH, so I held 250Watts -- which, was my estimated FTP: (at altitude). Even at that level, it felt doable for the duration </li>
<li>I caught a female pro near mile 45; I figured perhaps she was having a bad day. But, after catching my 3rd or 4th female pro before coming into T2, I knew it was a good day for me. Further when I entered T2; it was nearly was empty! That's never happened before.</li>
<li>As for race execution, I am not sure I've ever ridden as closely to my plan as I was able to in this race. As can be seen in the image below, the actual PSI (red) was spot on the goal (blue) for everything except for the start and end of the course, which required a bit more slowing that planned.</li>
</ul>
</ul>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU9UUL0ilcOvARK1mbq2SloFb-t8Y2xcaeqO_aFwHJ-Im0wLzZLY2raA6cm5N94tFKCkyP_s2VDDd3EHq2UMX3lQZTM7KGjQQD2iCItxvk9X7NNZ1AknfRrvt0cl_kP9-kil9EoNkCx_8s/s1600/tx_bike_psi.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="456" data-original-width="1183" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU9UUL0ilcOvARK1mbq2SloFb-t8Y2xcaeqO_aFwHJ-Im0wLzZLY2raA6cm5N94tFKCkyP_s2VDDd3EHq2UMX3lQZTM7KGjQQD2iCItxvk9X7NNZ1AknfRrvt0cl_kP9-kil9EoNkCx_8s/s640/tx_bike_psi.JPG" width="640" /></a><br /><ul><ul>
</ul>
<li>Run (Predicted: 1:28:00 / Actual: 1:30:38)</li>
<ul>
<li>I saw the family as I exited T2. They were all bundled-up and yelling encouragement. Unlike many 70.3 races, my stomach was in good shape at the start of the run, so I was able to push from the beginning. However, unlike the flow that I experienced during the swim and bike, the run was more laborious; I just didn't feel like I was running well. Nonetheless, I pushed the effort</li>
<li>Given where I was in the race, it was just me and the pro's out there running. That was COOL! Soon after starting the run, the last female pro I passed on the bike overtook me. I kept a steady effort and focused on my race. At about the 3rd mile, I re-passed her for the last time. That felt like a confirmation that while I did not feel good, I was still moving. In fact, I felt like I was just slapping my feet down and powering my way through the run</li>
<li>As I reached the end of the first lap, I saw the family again. This is definitely a spectator-friendly course! I kept pushing through that lap, expecting to feel better, but it never really came.</li>
<li>I came around the second lap and the family informed my I was in first place of my AG! I asked about the lead and Brenda looked it up while chasing after me. The lead: 2-minutes (which ended up being incorrect). I started to do the math, I had 4.5-miles to go and a 2-minute lead. I figured the fast runners would be closing the gap by 30-seconds per mile, which meant I really needed to keep up the pace. That gap was just enough to keep me running hard, but not be discouraging.</li>
<li>The last lap felt just as hard as the prior two. I was able to push the effort, and the speed was sufficiently there, but I was not running to my potential. I suspect I had another 20-seconds per mile potential...to be reached in another race</li>
</ul>
</ul>
<h2>
Significance</h2>
<ul>
<li>Bike power -- I reached a new level of power on the bike that I did not think possible; this will bode well for Ironman Boulder!</li>
<li>Win in non-hometown race -- This was my second IM-branded AG win, but in a race where I did NOT have the hometown advantage </li>
<li>Swim in top 1% of AG -- while listed last, this is perhaps what I am most excited about. I have been working hard for YEARS to improve my swimming. I am looking forward to finally getting close to that 1-hour IM swim split</li>
<li>Triple PR -- The swim placement was a HUGE PR; the bike power was unprecedented; and the run split was a lifetime PR</li>
<li>None of this would have been possible without the health that allowed me to train and race closer to my potential</li>
</ul>
<br />
<br />Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-17177881362455271712017-04-08T19:17:00.002-06:002017-04-13T08:17:14.950-06:00Florida 70.3 Race Plan & Forecast<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<h2>
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;">Background</span></span></h2>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: 12.0pt; line-height: 115%;">I write
these race recaps, as they last longer than my memory and they help me get into
level of detail necessary to reflect the important aspects of the
training and eventual execution of racing. I think it's this detail that
results in more effective learning -- and, faster racing.</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: 12.0pt; line-height: 115%;"><br />
The other reason I write these recaps, including time forecasts, is to help me
believe what I am capable of. Greatness must be preceded by belief.</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></h2>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;">Health</span></span></h2>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: 12.0pt; line-height: 115%;">I should
start with health, as it's the foundation of training performance, which
directly affects racing potential. In the last few months, I performed
some functional blood testing and then later some stool testing based on some
anomalies in the blood work. The bloodwork showed a marked rise in my
hemoglobin as compared to testing last fall. When reviewing the test
results with Chris Kelly (my "health coach", <a href="http://nourishbalancethrive.com/"><span style="color: blue;">nourishbalancethrive.com</span></a>)
he keyed in on that marker quickly and understood the implications in endurance
sport (he's an elite-level mountain bike racer). He indicated that such a
rise in hemoglobin could result in perhaps 10-15 additional Watts on the bike
at threshold. For me, that represents an increase of around 5%;
translated into time, it means likely a 6 minute faster bike split in an
Ironman. At the time of the consult with Chris, I was focusing on running
and HAD noticed that for a given effort (heart rate), my paces were some
20-seconds (~4%) faster per mile than last year. It's hard to know what
caused such a rise in my hemoglobin, but it could simply be a matter of
improving my health over the last year under the guidance of Chris & team.
During that consult, Chris also keyed-in on some other markers that
suggested a stool test was in order. The results of that testing was
really surprising, as they showed I had giardia! It was surprising
because I was not experiencing any of the nasty GI symptoms associated with that pathogen. However, my
lab tests DID correlate with my daughter's symptoms. I remain amazed at how
valuable the services Chris provides to both my family and me.</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: 12.0pt; line-height: 115%;">The only
health-related issue I've faced (and is currently still with me) is some right
hip facial adhesions and surrounding muscle soreness. That injury has yet
to impair my training, but surely it's been uncomfortable. The trigger of
this injury was likely the run volume ramp from 40 to 80 miles per week over a
three week period in March this year.</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;">
</span></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: 12.0pt; line-height: 115%;">On whole, in
the last several months I have remained healthy and my training is surely benefited
from that health. With regard to training, I think of health as the
vessel that one fills with work; the better the health, the more training one can absorb. </span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;">Functional
Strength</span></span></h2>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;">
</span></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;">Other than a
run volume build of 3-4 weeks, I've been diligent with a single strength session
per week. While the frequency has been modest and the weights light, I am
convinced of the value. I am sure they helped me reach new training
heights with my running while remaining relatively injury free.</span></span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><span style="font-family: inherit;"><br /></span></span></div>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;">Swimming</span></h2>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";">Compared to last year (and history), I've implemented one
important change in my swimming. That is, I started swimming with the
masters folks 2-3 times per week. This change has been awesome, as I have
had the opportunity to meet some really cool and capable folks, who push me in
the water more than I would otherwise on my own. It's also provided me
with a great deal of confidence, as I have been able to benchmark myself
against solid swimmers. Surprisingly, I'm probably a middle-of-the-pack masters
swimmer now! I'm not sure if it's the quality of the workouts, the
competitive environment, or the hemoglobin, but my swimming is also at new
heights, as marked by achieving a </span><span style="font-size: 12.0pt; line-height: 115%;">100yd PR in the Duncan 25yd pool of 1:09 at the end of 3000yd
masters workout. I suspect my swim splits this season will be in the 5th
percentile of my age group.</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Based on my
current swimming performance my </span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";">predicted swim split
at FL70.3 is somewhere around 30:23, which is the 5th percentile of the AG from
2016.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPuofFnImLlt31WUQiQGBn25gaTG0jDWIj6pLIsLGj757WpazRG2_rFcXUIc7IdW553NKHAZiM8WcbQUrpysmIQnqmvIwr8S4sOFDmgaWY-37lqYDJQmXb8XcPnqZcesU8vG1cEF1Q-AJJ/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="287" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPuofFnImLlt31WUQiQGBn25gaTG0jDWIj6pLIsLGj757WpazRG2_rFcXUIc7IdW553NKHAZiM8WcbQUrpysmIQnqmvIwr8S4sOFDmgaWY-37lqYDJQmXb8XcPnqZcesU8vG1cEF1Q-AJJ/s400/Capture.JPG" width="400" /></a></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><br /></span></div>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;">Biking</span></h2>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">While I did
start teaching spin class 2x per week, as compared to last year, I
have not changed much. I did start biking a bit early in the year
(January), but I'm probably biking one fewer session per week. My typical
schedule looks like this currently:</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Monday: 1-hr
hard spin</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Wednesday:
VO2max intervals</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Friday: 1-hr
HIM/tempo ride</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Saturday:
1:50 torque-intervals (hard)</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">After my lab
review session with Chris, I was eager to test my legs on the Computrainer.
However, it would be several more weeks before I had a staple workout
that I could compare to last year. Specifically, my first VO2max workout
was the first opportunity to test my fitness. Instead of using the
standard workout of 8x3-min @ 300 Watts, I decided to test Chris'
estimate of 15 more Watts at threshold. So, I endeavored to increase the
power from last year by 5%. Surprisingly, it was totally doable. So,
the running & swimming performance was now clearly evident on the bike as
well!</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><br />
When does that happen, when performance in all three sports rises MARKEDLY?
Somewhat of a rhetorical question...that happens when you're healthy!</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">The chart
below shows the large vertical offset in power vs heart rate as compared to
last year, and to 2008 -- eight years ago and at seas level! Based my
higher threshold and HIM races last year, I now expect my HIM power to be in
the range of 240-250 Watts.</span></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Using 245
Watts and Best Bike Split, I estimated the FL70.3 bike split to be
2:15:36. </span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
<br /></div>
<h3>
<span style="font-size: 12.0pt; line-height: 115%;">Bike plan</span></h3>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">I will use
my standard Power Speed Index (PSI) approach, with a fixed index of 49 (a new
high for sure). I'll cap the power at 315 Watts. For example, if I
am traveling at 23 MPH, my power should be 260 Watts; if 28 MPH, I'll dial it
down a bit to 210 Watts.</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;">Running</span></h2>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">My general
objectives for 2017 are to improve my running and swimming performance,
especially in the HIM distance. As a result, running is where I focused
in the early part of the year. Starting in Early December, 2016 I started
running slowly and ramping volume modestly. At the end of March, I had
accumulated a good 4 months of <a href="https://philmaffetone.com/what-is-the-maffetone-method/"><span style="color: blue;">Maffatone</span></a> running, achieving a
"Maff" (all day / double marathon) pace between 7:20-7:40 (on the
treadmill). That last point is important; my running has been almost
exclusively on the treadmill. Now, I did calibrate my footpod with GPS
twice during that period. I p</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";">eaked in March with
3-week block of 205-miles, with the last week being 80-miles. In the last
4-weeks, I have added some intensity to my weekly volume, which has come down
substantially from the 80 miles per week level; I am likely running about 25-35
miles per week currently. Based on some longer intervals (2-3 miles) and
some really cool work with R and Golden Cheetah, I can now see my running
regression line, with an example run shown below. Prepping for Ironman
Boulder last year, I found such an analysis to be extremely predictive of my
racing run splits. In fact, my IM Boulder run split was within the
predicted range (on the fastest end) of my forecasts. What is also
interesting about this particular chart is the inflection point that occurs near
150 beats per minute. While I think this is a low heart rate for
threshold, it might be a reasonable predictor of that metric (running LT).
What's interesting about this idea is that I could -- theoretically --
perform an LT test a few times per week without having to actually kill myself
to perform that arduous test. More on that in another post.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Based on my
running regression line, my predicted HIM Pace should be near ~6:45/mile (at
altitude). Estimating somewhat conservatively, that would put the run
split at a 1:28:25. That run split would represent a pretty large run PR,
which I think is near 1:34.</span></div>
<h3>
<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></h3>
<h3>
<span style="font-size: 12.0pt; line-height: 115%;">Run Plan</span></h3>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Run based on feel, holding a target HR of 155 BPM.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<h3>
General</h3>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Applied to
most of my early-season training, I have done a LOT of fasted workouts, including
45-min swim + 1:50 Torque-intervals and up to 15+ mile runs.
Clearly, with the Maffatone running, this strategy should result in the
ability to lighten-up on the caloric load during the race, which proved
successful at IM Boulder last year.</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">
</span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">One metric
that's pointing in the wrong direction for optimal race performance is my
weight; I am nearly 15-pounds over race weight currently (165 vs 150)!
We'll see how that plays out on the run!</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;">Race
Forecast</span></h2>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Based on the
previous estimated splits, the following table summarizes the race predicted splits.
This overall time last year would result in win of the age group by about
12-minutes, with a top-10 overall. Based on how I have been feeling, I
think there is some upside to these estimates with a potential for a top 3 overall.
<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--></span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; mso-padding-alt: 0in 0in 0in 0in; mso-yfti-tbllook: 1184; width: 391px;">
<tbody>
<tr style="height: 15.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border-bottom: solid #4F81BD 1.0pt; border-left: none; border-right: none; border-top: solid #4F81BD 1.0pt; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 72.9pt;" valign="top" width="97"></td>
<td style="border-bottom: solid #4F81BD 1.0pt; border-left: none; border-right: none; border-top: solid #4F81BD 1.0pt; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144">
<div class="MsoNormal">
<b><span style="font-size: 12.0pt; line-height: 115%;">Pace/Power</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid #4F81BD 1.0pt; border-left: none; border-right: none; border-top: solid #4F81BD 1.0pt; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 112.5pt;" valign="top" width="150">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><b>Split</b></span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 1;">
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 72.9pt;" valign="top" width="97">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Swim</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144"></td>
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 112.5pt;" valign="top" width="150">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">0:30:23</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 2;">
<td style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 72.9pt;" valign="top" width="97">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Bike</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">245Watts</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 112.5pt;" valign="top" width="150">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">2:15:36</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 3;">
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 72.9pt;" valign="top" width="97">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">Run</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">0:06:45</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 112.5pt;" valign="top" width="150">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">1:28:25</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 4;">
<td style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 72.9pt;" valign="top" width="97">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">T1+T2</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
<td style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144"></td>
<td style="height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 112.5pt;" valign="top" width="150">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">0:05:01</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 5; mso-yfti-lastrow: yes;">
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 72.9pt;" valign="top" width="97">
<div class="MsoNormal">
<b><span style="font-size: 12.0pt; line-height: 115%;">Total</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></b></div>
</td>
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 1.5in;" valign="top" width="144"></td>
<td style="background: #D3DFEE; height: 15.0pt; padding: 0in 5.4pt 0in 5.4pt; width: 112.5pt;" valign="top" width="150">
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;"><b>4:19:26</b></span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;"><br /></span></h2>
<h2>
<span style="font-size: 12.0pt; line-height: 115%;">Risk Factors</span></h2>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">No estimate
is complete without a disclaimer! The top two now include:</span><span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
</div>
<ul>
<li>Treadmill
running speed is inaccurate or not reproducible outdoors -- I have had a
handful of outdoor runs this year and basically each one was horrible for one
reason or the other. Hopefully Sunday will break that trend!</li>
<li>Not
able to elevate HR -- The early part of this season has been pretty easy, with
the bulk of my training at low intensity. Hopefully that results in
freshness on Sunday, rather than a shock.</li>
</ul>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt; line-height: 115%;">
</span></div>
<div class="MsoNormal">
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Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-68586693586898772452017-03-02T07:24:00.001-07:002022-02-20T08:43:55.299-07:002016 Review / 2017 General Plan<h2 style="clear: both;">
2016 Recap</h2>
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2016 started with a dream, which is best epitomized in in the picture below where I was leading the race at <a href="http://ironrambler.blogspot.com/2016/04/hits-ocala-2016-half-race-recap.html" target="_blank">HITS Ocala</a> in April; I wanted to achieve a new level of performance in my athletic life. The year ended with a an honor I would have previously not thought possible: the top spot in the United States for the male 45-49 age group <a href="http://rankings.usatriathlon.org/Rankings/NationalRankings" target="_blank">USAT Rankings</a>. I remain in disbelief that I'm ranked among the top athletes in the US, some of which were professional athletes in their younger days. It's amazing to me that such a thing is possible from a person with relatively modest athletic genes (I might be lucky to rank at a regional level based on my running for example). Further, it demonstrates that incredible things are possible from modest beginnings when pursuing a dream with discipline and passion. I credit the performance last year primarily to regaining my health, which had been in decline for years. In this regard thanks goes to <a href="http://www.nourishbalancethrive.com/" target="_blank">Nourish Balance Thrive</a> founder Chris Kelley.</div>
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<h3 style="clear: both; text-align: left;">
What worked in 2016?</h3>
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<b>A Good Break: </b>After a cold prevented me from starting IM Arizona in November 2015, I took about 2-months completely off running & biking. However, I decided to dedicate myself to swimming by the end of January I had logging 75 swims in as many days, and 100,000 yards in the pool for the month. I think that early season break from the more demanding sports resulted in a freshness that served me well through the rest of the year. In addition, I never felt like I was behind the 8-ball with regard to swimming, which allowed me to focus later on biking & running. Further, the work in the pool through the year under the guidance of <a href="http://milehighmultisport.com/our-coaches/pete-alfino/" target="_blank">Pete Alfino of Mile High Multisport</a> really yielded some substantive gains in races. My swim splits at the Ironman World Championship over the last three years show that improvement from 1:19 to 1:14 to (an amazing) 1:02.</div>
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<b>Slowing the Run:</b> Pete had also suggested that I slow my running down. <a href="http://robgray.org/" target="_blank">Rob Gray</a>, another trusted advisor and amazing athlete, also suggested I slow down. Out of respect, I listened, and considered the suggestions, but the idea just did not make sense to me. Historically, most of my training was performed in zone 2-3. And, post-kids, my training actually probably tended toward zone 3-4. My thinking was simple: train the upper aerobic system and the lower-end would follow. More specifically, I felt elevating my modest threshold would result in the biggest gains in racing. However, my body was rebelling early in 2016 -- I was chronically ill, which prevented me from elevating my heart rate without considerable discomfort. Having ample experience with significant illness, I realized that I just needed to keep moving, even if slow. Ironically, during this "crisis", I found a renewed love for running. Since moving to Colorado, running had been always hard -- not like it was at sea level, when it was comfortable and therapeutic. Slowing down to give my body time to heal, I began to enjoy running again. So, from the early season through most of the year, my running remained relatively easy. The efficacy of that approach is now clearly evident. Not only did I set an Ironman run PR (at altitude and 6-years older), but I was also winning my age-group in a few races -- a first for me. Further, with a full racing season, including two Ironmans, I still felt like I had more good training left in me at the end of 2016.<br />
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<b>Run Volume:</b> While I tried the <a href="http://www.samiinkinen.com/post/86569183902/hacking-your-run-10-faster-in-four-weeks" target="_blank">Sami Inkinin approach </a>to my early season running (run nearly every day, but short distance; e.g., 2-miles), it did not yield good running form for me. What did work for me was increasing the run volume. I am convinced that -- for me -- the long, negative-split runs were critical to my first AG win (Boulder 70.3) in June. I just did not have a sufficient run fitness in the first two races of the season (<a href="http://ironrambler.blogspot.com/2016_03_01_archive.html">PR70.3</a> & <a href="http://ironrambler.blogspot.com/2016_04_01_archive.html" target="_blank">HITS Ocala</a>). St George was a bit of an anomaly in that I was feeling the effects of the illness that I'll discuss below. It wasn't until I had 4 solid weeks of a run build that I began to feel strong in the most critical portion of the races. From early May to early June, I increased my run volume from the 35 to 45 miles per week range, with my first 20-mile run occurring 4-days before Boulder 70.3.<br />
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<b>Bike Strength:</b> While I was making great strides swimming & running, I was also improving my biking strength. Specifically, February through June, all my bike training was hard, short, and indoor. I kept my torque-intervals through the entire season, including during the Ironman build. Lastly, I deferred any significant bike volume until just 7-weeks prior to Ironman Boulder. Here again, the theme of freshness prevailed. The results: the second fastest overall bike split at Ironman Boulder, and a HUGE bike split PR. Further, a top 3-percentile (in the AG) bike split at the Ironman World Championship.<br />
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<b>Regained Health:</b> The foundation for the improvements discussed above, was NOT harder, longer, smarter training; it was improved health. While all my paces were showing excellent potential in the early season, there was something wrong; I could not elevate my heart rate in training without significant discomfort. This issue also impacted my ability to race. As an example, I held the following heart rates during the run split of St George 70.3 in the three prior years: 158, 157, 148. Clearly, something was wrong. After some searching, I came across an organization called <a href="http://www.nourishbalancethrive.com/" target="_blank">Nourish Balance Thrive</a>, which is essentially a health-coaching business aimed at executes and athletes. I heard the founder Chris Kelley speaking during a podcast and it caught my attention. I made the decision that the investment in my health was worth it (starting is expensive, but what is worth more than one's health?) and started down the course with Chris. We started the process in the standard way with a bunch of functional medicine testing involving nearly all my bodily fluids (and solids). I also started some consults with his wife Julia on the first intervention -- diet. WOW! What a shock that was. Specifically, this meat & potatoes & cheese guy was to start <a href="http://whole30.com/" target="_blank">Whole30</a> -- meaning, no dairy, no grains, and no sugars. After a few weeks of complaining, I started down that path in earnest. I remember starting Whole30 just before St George last year, sitting across the table from a plate of nachos my wife Christine had ordered. Oh my, what torture this was going to be! Well, after 30-days I was pretty successful, with only a few minor deviations from the plan. In hindsight, this was just the kick in the pants I needed.<br />
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The lab results started coming an and showed some significant deficiencies, including auto-immune antibodies and a pesky parasite. Fortunately, most of these issues could be addressed with just a better diet.<br />
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Here again, the evidence is clear. I went from having a difficult time elevating my heart rate in early May to winning my age group a month later. However, that was just the beginning. Something Chris said to me, perhaps in one our first meetings, was that while I may have been training like a beast, my body was not able to absorb the training due to illness. Anyone who's trained for an endurance event knows that the main benefits accrue after several months or years of healthy, consistent training. Which brings us to 2017!<br />
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<h2>
2017 General Plan</h2>
I had decided last year to give my body a break from the rigors of Ironman training and racing for 2017. Last year was heavy in terms of training, time commitment, and focus on a single thing. I had also decided that I wanted to build my running & swimming strength further so that those disciplines could further my position in races. However, since I'd like to return to Kona for another shot at the podium in 2018 when I "age-up" to the 50-54 age group, I decided to do a late-season Ironman, but with a very short bike build.<br />
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Goals</h3>
A plan has no direction without an objective. For me, the following are my goals/focus for 2017:<br />
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<ul>
<li>Achieve the #1 position in the USAT Rankings for 2017</li>
<li>Achieve the #1 position in the US in the Ironman 70.3 rankings</li>
<li>Podium at the Ironman 70.3 World Championship in September, 2017</li>
<li>Qualify for Kona @ IM Louisville in October, 2017; I also have a "secret" goal for this race, which I may share later in the year</li>
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<h3>
Training Strategies</h3>
For obvious reasons, I will be using many of the training strategies I used in 2016, but with some slight variations. For example:<br />
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<ul>
<li>Functional strength -- I saw some significant strength improvements between Bould & Kona last year, which I am sure was a result of fucntional strength work; I plan to maintain that through the year this year</li>
<li>A balanced focus on swimming -- Keep the frequency at 4-5x per week, with volume near 12k; join in the masters swimmers for some speed & skill</li>
<li>Keep the bike work indorr & high-intensity through the entire year; maintain the torque-intervals, even 2x per week</li>
<li>A limited, three-week bike build for IM Louisville</li>
<li>Log 3-full months of nearly exclusive <a href="https://philmaffetone.com/want-speed-slow-down/">Maffetone Run pacing</a> (comfortable; 132-135BPM for me)</li>
<li>Build run volume early -- In fact, get to the 20-mile long run before my first race in April</li>
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Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.comtag:blogger.com,1999:blog-7845776805547051483.post-17279271424889826382016-10-23T22:10:00.000-06:002016-10-23T22:29:30.947-06:00Kona 2016 Race Recap<h2>
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<h2>
Summary</h2>
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Going into this race, I had the highest level of fitness, health, and confidence of my entire life. However, based on my three prior attempts at Kona, I still felt I needed to master the swim, bike, run, heat, and nutrition -- that all seem to be unique to this race. Needless to say, that was no small feat. That said, I had convinced myself that I could actually WIN my age group in the Ironman World Championship -- something I would have NEVER previously considered even remotely possible. While I did not accomplish all of my goals, I come away knowing that I can compete for the top spots on the world stage. I gave it what I had and am proud of the effort, but I still have some "unfinished business" on the island.</div>
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Pre-race</h2>
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<ul>
<li><b>Race week: </b></li>
<ul>
<li>I carb-restricted from Sunday to mid-morning Thursday. Then, Thursday and Friday I carb loaded.</li>
<li>Based on some advice from <a href="https://www.facebook.com/kathy.alfino" target="_blank">Kathy Alfino</a> (a VERY talented and accomplished Kona racer), I got spiritual. I wont go into details here, but I will say that I spent some time communing with the Island and Madame Pele on several occasions.</li>
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<li><b>The Night Before:</b></li>
<ul>
<li>My sister, <a href="https://www.facebook.com/freeman.brenda?fref=ts" target="_blank">Brenda</a>, and brother-and-law, <a href="https://www.facebook.com/david.freeman.77736" target="_blank">Dave</a>, were gracious enough to take the kids the night before the race. What an incredible load off! Since I had plenty of time to prepare, I was able to do my last <a href="http://www.choosemuse.com/" target="_blank">Muse </a>session. I was pleased to see that I achieved a PR "calm" metric of 90%. For the month prior, I had been focusing on the "mental" aspect of preparation for this race -- in addition to the physical. </li>
<li>Pete Alfino of <a href="http://milehighmultisport.com/" target="_blank">Mile High Multisport</a> sent me a link to a great, perfectly-timed, and appropriate <a href="https://www.youtube.com/watch?v=_tc4K5Zujqw" target="_blank">TEDtalk about being in the moment</a> -- something I think most of us struggle to achieve, even for brief periods. It turned out that TEDtalk would come in VERY handy during the race, and help guide my day in a positive way, when it could have easily gone in the opposite direction. (See Bike section for details.)</li>
<li>It seemed my mental game was on par with the physical.</li>
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<li><b>Race morning: </b></li>
<ul>
<li>Since I was traveling and did not have access to my staple breakfast, I tried a new one. The improvised breakfast was simply about one half can of coconut milk (375kCal FAT), three scoops of UCAN (300kCal CHO), and water to make it drinkable. While this concoction may sound gross, it was actually pretty good; it tasted like and had the texture of a yogurt smoothie. I also ate two small "apple" bananas. In addition to the UCAN/coco-milk drink, I also had two, 24oz bottles of water with 2-scoops UCAN each (another 400kCal CHO) prior to the start.</li>
<li>I had planned to arrive at transition at 5am, but since Christine drover us and we actually got there 10-minutes early. That early arrival was fortuitous, as the line for body-marking was chaotic and LOOOOOOONG. In fact, it was 610am when I exited marking. While the silicone numbers are cool, I'd be happier with more time in transition with hand-written numbers. While I was concerned about the time, I was able to setup the bike quickly, with plenty of time to spare. I was even able to visit the porta-potty one last time. It was nice that transition remained open through both the pro-male and pro-female starts.</li>
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<h2>
Swim (Estimated: 1:03 - 1:06 / Actual: 1:02)</h2>
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<tr><td class="tr-caption" style="text-align: center;"><b>Typical focused look exiting the water</b></td></tr>
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<ul>
<li>I entered the swim area at 645am, 10-minutes prior to the gun. I swam out and positioned myself right in the middle (left-right and front-back) of the fray. As I treaded water, it started to get more congested -- as expected. The growing excitement was palpable! We were far enough out that we could not hear the announcements.</li>
<li>Finally, the cannon went off (actually, I don't remember whether it was a cannon or horn). My goal was for a clean, relaxed start. Yeah, Right! The immediate start was OK, but soon, the dispersed group started to converge and the contact began. I figured it was only to be expected and would surely pass. However, I was later surprised that the contact continued all the way to the turn-around, some 30-minutes after the start. Anyone exposed to the mass-start understands how stressful that time is. Indeed, it took me 4-years in triathlon to get used to that part of the race. However, while the water was characteristically turbulent and contact was frequent & violent, I found myself surprisingly calm -- the entire time, even while being pushed under water, scraped with someone's long nails, and even while being kicked in the face. I simply focused on what I could control, which was keeping my arms out in front, elbows wide, face in the water, and breathing in a full, relaxed manner. I am convinced this calm state resulted from the meditation work I started the month prior.</li>
<li><b>Swim Performance: </b></li>
<ul>
<li>Overall, the swim was faster this year as evidenced by the pro's existing the water near 48-minutes, where last year it was closer to 52:30. Applying that factor to my 2015 swim split would have predicted a 1:07 split for this year. So, it appears I knocked off a good 5-minutes (7%) as compared to last year. </li>
<li>Also, using the other metric of my swim speed vs the top swimmers, last year I swam 40% slower, this year 30% slower. </li>
<li>Based on my 100m speed, I swam 16% faster this year vs last year.</li>
<li>Finally, last year, my swim split was right in the middle of the 45-49 Age Group (AG); this year, the split was in the top 26th-percentile.</li>
<li>All of these metrics suggest a substantial improvement in my swim -- thanks Pete Alfino for all the, guidance, workouts, and encouragement! It really paid off! I had been hoping for a 1:05 or so and talked with Pete a bunch about that. I am sure Pete was more surprised than I was in the swim split!</li>
<li>I am convinced that the swim split was significantly enhanced by the proportion of drafting. I was probably in a good draft position for 75% of the swim.</li>
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Bike (Estimated: 4:45 to 4:52 / Actual: 4:59)</h2>
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<div>
<ul>
<li>As I exited T1, I looked at my front tire and saw it was completely flat. I started yelling “tech support, tech support!” I asked one of the volunteers there and was informed there was none and I had to take care of the flat myself. I couldn’t believe I was about to start an Ironman ride with no flat replacement. However, as I struggled to remove the front tire from the rim, someone grabbed the wheel from me, and said, “grab your bike”. I picked up the bike and ran after my savoir. A few tech-support guys were there with a new tube and pump. While they were changing the tube, the guy who helped me was advising me to take it easy and not to try and make up the lost time, as it would be just 2-3 minutes. As he was talking, I realized this guy was Andrew Messeck (CEO of Ironman). I said, “Are you Andrew?” and introduced myself. In response to his advice, I told him that I had a plan and was 2-minutes ahead of schedule (due to the fast swim split). My plan relied on a power meter...</li>
<li>As I re-mounted the bike and looked at the power meter, it showed a dead battery symbol! Andrew suggested that sometimes it’s best just to ride by feel. Sure, I thought to myself, but how, precisely. I decided to pace my effort based on breathing. This decision was extremely fortuitous, as I had spent the last month learning how to meditate while focusing on my breath. Combined with the aforementioned TEDtalk, this pacing strategy worked VERY well -- and may replace my power/speed-based pacing strategy. (More on that later.) In retrospect, I cannot believe my power meter battery was dead, as I had just changed it prior to leaving for Hawaii. Also, I had logged 2-3 reasonable rides while on the island.</li>
<li>Even though I was on "plan C" at this point, I was still feeling in control and calm. I had a plan and would work it though the bike. I settled-in and started the getting into a relaxed breathing pattern -- of course, amidst a bunch of amped-up riders. Riding at a moderate perceived effort up Kuakini highway, I started making some passes. Then, I gave those away on the descent (all per plan). I got to see the family for the first time riding up Palani. In fact, I saw Brenda and was able to ride close enough for a high-five, but she did not see me in time to respond. I rode Palani in a clam, relaxed manner, but many of the other riders were killing themselves. Nutty.</li>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcSlAi5PfuxVTvUnYC1VtDpejlxC5a961Ir_1Rs9I5UleE65oARNmV3tUvwVS7mkpiEUdAZ-vhXCzG89AAPkUEm0HBorzhbjsnAzB50gzbmzvqjWn7slDMkrNvsgYOu8SxPj0D32vl8MTl/s1600/22_m-100741003-DIGITAL_HIGHRES-1369_014190-4651607.JPG" imageanchor="1" style="clear: left; display: inline; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcSlAi5PfuxVTvUnYC1VtDpejlxC5a961Ir_1Rs9I5UleE65oARNmV3tUvwVS7mkpiEUdAZ-vhXCzG89AAPkUEm0HBorzhbjsnAzB50gzbmzvqjWn7slDMkrNvsgYOu8SxPj0D32vl8MTl/s640/22_m-100741003-DIGITAL_HIGHRES-1369_014190-4651607.JPG" width="425" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Cruising up Palani </b></td></tr>
</tbody></table>
</div>
<ul>
<li>The pacing strategy was working well; I was feeling really good as we got started on our way out to Waikoloa. This point was where I started to see the draft packs -- just blatant pack riding.</li>
<li>As we reached Waikoloa, the wind started to pick-up. I just focused on a steady, moderate effort and just worked <i>with </i>the wind. (Hello Madame Pele.) That approach worked very well, as I started to advance appreciably. The wind seemed to be more of a consistent head/cross wind without the abrupt gusts for which Kona is notorious. My progress among the field continued as the wind strength grew and we rode through North Kohala. As we approached Hawi and I started seeing age-groupers on their way back, I estimated my position; I was amazed to find there were perhaps 500 guys ahead of me. I figured that if I could pass just 10 riders per remaining mile I could get to the pointy-end of the field. Very reasonable.</li>
<li>The effort-based pacing approach and in-the-now focus made the ride go by very quickly. There was NEVER a moment during the ride where I was thinking, "XX miles to go" -- because the end didn't matter; what mattered was what I was doing at each moment.</li>
</ul>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijr_vT-30GYWTTvvR59kFq1GmklB03uHGQOSe4v8LUVopMOFUo4PRmA4ltS0SIWEboL0GA_uyB_cGPkg6aA1IPgT0zNe3pWTmJhCV98iJ-uLgFhCf3yg92W-dx6yOfGbG-rBZs4X7JFh2a/s1600/28_m-100741003-DIGITAL_HIGHRES-1369_031217-4651613.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijr_vT-30GYWTTvvR59kFq1GmklB03uHGQOSe4v8LUVopMOFUo4PRmA4ltS0SIWEboL0GA_uyB_cGPkg6aA1IPgT0zNe3pWTmJhCV98iJ-uLgFhCf3yg92W-dx6yOfGbG-rBZs4X7JFh2a/s640/28_m-100741003-DIGITAL_HIGHRES-1369_031217-4651613.JPG" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Powering back to town</b></td></tr>
</tbody></table>
<br />
<ul>
</ul>
<ul>
<li><b>Bike Performance:</b></li>
<ul>
<li>The difference between my estimated bike split and actual was likely due to the higher winds vs the estimating model (upon which my bike estimates were based).</li>
<li>An anecdotal approach to judging performance is also based on my observation of other riders during the course. After the Hawi decent, I was in passing mode; I probably passed 200 riders, including perhaps 3 other Dimonds.</li>
<li>As my power meter did not record, I can only judge my bike split using other tools. One approach includes looking at my bike splits at various points along the course as compared to the best riders, the top 3 pro men splits. Other than the 99.5-mile split, my pace was consistent compared to the best riders on the course. (That particular section is an uphill grade (and in a headwind), and I think there must have been some leader tactics explaining the high speed there for the pros.) What I find amusing about this analysis is that I actually rode faster or on par with than Jan Frodeno (jf) for nearly 20 or the early miles. He must have really been relaxing during that period.</li>
</ul>
</ul>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi09snZ1CWUx4-WdXgxs4X2yNteH9fJDMkXgRoGhDS2PzZHjCxykPbvuHTM1j4wF8WN0Av-zaksT23XwE7cQksZoICuu16xTdfpOhEdLPCI8lYRSrAta4_-Ea0WxQmt-fWiIZOiMJEEiJUe/s1600/BIKE.VS.PROS.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi09snZ1CWUx4-WdXgxs4X2yNteH9fJDMkXgRoGhDS2PzZHjCxykPbvuHTM1j4wF8WN0Av-zaksT23XwE7cQksZoICuu16xTdfpOhEdLPCI8lYRSrAta4_-Ea0WxQmt-fWiIZOiMJEEiJUe/s400/BIKE.VS.PROS.JPG" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Ride consistency vs pros</b></td></tr>
</tbody></table>
<ul><ul>
<li>Another approach is based on Best Bike Split and the power/split data from several other riders (pro's). I had to adjust the nominal race to account for the higher wind, but based on those adjustments, it appears I had to generate between 215-230W average power and probably between 230-250W normalized Watts in order to achieve the split. Just using the estimated average power, that was between 11%-19% more power than IM Boulder. I knew going into the race that I was stronger than Boulder, but I think this performance surely demonstrates that fact. I attribute that additional strength to the functional strength and flexibility work I did, specifically focusing on bike effectiveness.</li>
<li>A few techniques and conditions help advance the bike split, including:</li>
<ul>
<li>Slingshot -- frankly, I never even considered this technique until Steffen Brocks had suggested that being a feasible strategy for strong riders. The idea being that by riding moderately faster than the surrounding riders, you can ride up on a leading rider, and then swing-out for the pass. As long as the pass is completed within 20-seconds, this approach is totally legal and a reasonable passing/riding approach.</li>
<li>Wind -- The wind was actually my biggest relative advantage, as I was able to advance more positions as the wind picked-up. This advantage was due to a few factors including: a very aerodynamic system ( position, gear, bike, etc), and a pacing strategy that varies based on speed. As the wind picked-up, I put in more effort and got more relative speed.</li>
</ul>
</ul>
<li><b>Bike Nutrition</b></li>
<ul>
<li>Nutrition did NOT vary from the original plan, which was 800kCal of EFS Liquid Shot up to Hawai; then 800kCal of EFS Drink + 1-scoop Pre-race to the finish. All-in-all, it was 320kCal/hour (a good amount for me).</li>
<li><span style="font-weight: normal;">I finished the ride feeling very good with regard to my hydration & GI status.</span></li>
</ul>
</ul>
<h2>
<ul style="font-size: medium;">
</ul>
</h2>
<h2>
Run (Estimated: 3:10 to 3:21 / Actual: 3:33)</h2>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<ul>
<li>While I was a bit disappointed in my bike position, I expected that could outrun perhaps 80% of the field ahead. The first part of the run was all about calming the heart rate (HR) and getting to my target. Actually, I was able to do that immediately. The first 5-miles I was running per plan (HR = 145BPM) and at a 7:20/mile pace (a 3:12 run split). However, I must have been passed by dozens of guys who went by me like I was just slogging along. They must have slowed down substantially, as I only ended up losing one place during the run split. The picture below shows that I was feeling pretty good as the run started.</li>
</ul>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyB339ihe_Au9Iutb5csQsPzQtdW19R8Z4GsmiUvz2G3if52TeSEgKosxrsXzPib-NX8b0ol158TpgjrMLvmcQP8-Zgs_BFVBMTfAxUYf2ByfQpNg5xWbKYp6p11wXDA6kVc25E3UTQuAC/s1600/46_m-100741003-DIGITAL_HIGHRES-1369_060640-4651631.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyB339ihe_Au9Iutb5csQsPzQtdW19R8Z4GsmiUvz2G3if52TeSEgKosxrsXzPib-NX8b0ol158TpgjrMLvmcQP8-Zgs_BFVBMTfAxUYf2ByfQpNg5xWbKYp6p11wXDA6kVc25E3UTQuAC/s640/46_m-100741003-DIGITAL_HIGHRES-1369_060640-4651631.JPG" width="424" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Feeling good at the start of the run</b></td></tr>
</tbody></table>
<ul>
<li>Before the race, I had imagined running into Natasha Badmann. Sure enough, at mile 4 of the run, I caught her. At that point, I was feeling pretty good and was a bit giddy. She must have thought I was a nut, as I told her, “you’re my hero”. I also congratulated her on such a successful career. This interaction occurred just before seeing the family, and I proceed to tell them that Natasha was just behind me. It was great seeing the family and giving Brenda and Alexander high-fives.</li>
</ul>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQx-ArnnrR3Tlh3zFwADjnvE2_e24w9iWKsbXrrj9PMv9ZPGrHjdopEXJiozbF7W_KpJsdcC3DUHup-Q_DUdiV_mFRH-5WiQw9vKKitI3L7fINO2LwccMiriLBBngpe4htljltZL7UT8b-/s1600/39_m-100741003-DIGITAL_HIGHRES-1369_039244-4651624.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQx-ArnnrR3Tlh3zFwADjnvE2_e24w9iWKsbXrrj9PMv9ZPGrHjdopEXJiozbF7W_KpJsdcC3DUHup-Q_DUdiV_mFRH-5WiQw9vKKitI3L7fINO2LwccMiriLBBngpe4htljltZL7UT8b-/s640/39_m-100741003-DIGITAL_HIGHRES-1369_039244-4651624.JPG" width="426" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>High-five with Brenda (am I smiling or is that grimace?)</b></td></tr>
</tbody></table>
<ul>
<li>At about mile 7, I started feeling “off”. It started with side-stitches, which turned into stomach cramping, then bloating. Sometime after that, I switched from Gatorade to Coke, which seemed to help, but still my stomach was not settled. At this point, my run slowed to a 7:53/mile pace (and HR=142).</li>
<li>The Palani grade was not nearly as bad as I remembered from prior years. It did feel hotter there (the only time during the run I really felt hot), but the grade was manageable. I probably ran 50% of the climb.</li>
<li>Out on the Queen-K, from miles 10-15, my HR and pace dropped a bit further (139BPM/8:25-min/mile), as I was still managing the GI discomfort. </li>
<li>Just prior to the turn-around in the Energy Lab, I was reduced to a walk, as any more effort would have led to vomiting. In the 15-20 mile range, my effort/pace dropped to the 131BPM & 8:59/mile pace -- the lowest of the course. Somewhere near the Energy Lab turn-around, I tried Redbull, which may have been the final thing that settled my stomach. From the turn-around I was able to run again.</li>
<li>Back out on the Queen-K, I felt like I was running well (and fast), however my pace was still just 8-min/mile (with the aid station power walks). The Garmin file shows an erroneously low HR from mile-23 on. The pace from 20-26.2 was a 8:04. The last mile was a respectable 7:10/mile pace. (I have always had the secret goal of running the last mile at a sub-7/mile pace and I got close.)</li>
<li><b>Run Performance:</b></li>
<ul>
<li>As with prior years, my GI system was a huge limiter. When (and if) I return to Kona, I expect to have this final issue addressed.</li>
<li>Clearly, I was at least 12-minutes shy of my slowest estimated time. From the HR/Pace analysis, had I been able to hold a HR of 145BPM, I could have achieved a 3:18 run split, which would have put me in 7th in the AG.</li>
</ul>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglHAqoR4TaCvD17I4SC1qWgEbLqXn7Je_jxwSd2-VN8QnI6g66NjH-Y7E44Q-avxcStrHwVXDx7PyAkgQYvopL6kCg7n_qC4dvCKJfjD71-ogejWD39G7_BfM3Q5rAL-VPYt2ZjrF2G6kr/s1600/run.pace.hr.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglHAqoR4TaCvD17I4SC1qWgEbLqXn7Je_jxwSd2-VN8QnI6g66NjH-Y7E44Q-avxcStrHwVXDx7PyAkgQYvopL6kCg7n_qC4dvCKJfjD71-ogejWD39G7_BfM3Q5rAL-VPYt2ZjrF2G6kr/s640/run.pace.hr.JPG" width="640" /></a></div>
</div>
<div>
<h2>
Overall</h2>
</div>
</div>
<ul>
<li><div>
The table below summarizes the three main disciplines, along with the estimated splits. I lost about 15-minutes on the run due to the GI issues, and about 2-minutes at T1 due to the tube change. So, a realistic time would have been 9:28, which would have placed me 7th in the AG, still 14-minutes behind the winner.</div>
</li>
</ul>
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<b>Discipline<o:p></o:p></b></div>
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<b>Estimate<o:p></o:p></b></div>
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<b>Actual<o:p></o:p></b></div>
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<b>Comments<o:p></o:p></b></div>
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Swim<o:p></o:p></div>
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1:03 to 1:06<o:p></o:p></div>
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
1:02<o:p></o:p></div>
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 190.65pt;" valign="top" width="254"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Calm and relaxed<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Bike<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
4:45 to 4:52<o:p></o:p></div>
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
4:59<o:p></o:p></div>
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Wind explains the slower bike<o:p></o:p></div>
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</tr>
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Run<o:p></o:p></div>
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
3:10 to 3:21<o:p></o:p></div>
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<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 95.75pt;" valign="top" width="128"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
3:33<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 190.65pt;" valign="top" width="254"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
GI issues<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<ul>
<li>So far, I have broken each of the three legs down, independently. It's worth considering whether my sub-optimal run resulted from over-extending myself on the swim and/or run. During the swim, I kept thinking of how I as going to explain a slow-split, which was due to the heavy contact in the first half and a slow draft in the second half. As I had mentioned previously, I did not burn any matches as a result of the chaos for the first 30-minutes; then, in the second half, I was pretty relaxed. As for the bike, I remember finishing strong and completely alert. I would not describe myself as "fresh" finishing the ride, but close. Also, I was at the highest level of fitness of the season going into this race; and also had an extensive taper. Thus, I am confident I had the endurance and freshness to back-up the swim+bike. Lastly, as may be seen from my run splits, I was able to finish the run with a faster pace than the middle.</li>
<li>Even if I had been able to run without the GI issues (at a 7:33/mile), I would have finished 7th in the AG, still 14-minutes behind the AG winner. As compared to the median splits of the top-5 (AG), I was about 2-minutes slower in the swim, 2.5-minutes on the bike, and a full 17.5 minutes on the run (2-minutes if I could have run unencumbered). This information will be helpful as approach future seasons on where to spend my training time.</li>
</ul>
<h2>
Goal Assessment</h2>
I had set just one goal going into this race -- to race to my potential. In hindsight, that was not a well-defined goal, as it was not entirely in my control. However, earlier this season, I had three goals: (1) win my AG at IM Boulder [accomplished], (2) go sub-10-hours at Kona [accomplished], and (3) place within the top-10 in the AG @ Kona [missed].<br />
<h2>
Gratitude</h2>
This recap would not be complete without expressing my gratitude to several folks, including:<br />
<ul>
<li>Christine -- without your daily support, none of this would be possible</li>
<li>Brenda & Dave -- For all your help with the kids and cheering me on at the race</li>
<li>Mom -- for your continuous support and belief in me</li>
<li>Pete Alfino -- for helping me master the swim and being a great sounding board</li>
<li>Bill Plock -- who planted the seed a year ago that a top-10 in Kona was possible for me</li>
<li>Rob Gray -- for providing a great example of how to master the sport of long-course triathlon</li>
</ul>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-2507575963046467022016-10-06T00:48:00.000-06:002016-10-06T11:01:04.475-06:00Kona 2016 Race Forecast & Plan<h2>
Background</h2>
Like Ironman Boulder, I will make estimates of my race times for Kona. I do this exercise for a few reasons. First and foremost, I do it because it helps me wrap my head around what is <i>possible</i>. For me, the act of performing the analysis and writing it down helps make it real. If I had not performed the analysis leading into Boulder, I would have NEVER thought it possible that I could approach the 9-hour mark in an Ironman, but I did. Also, this exercise helps set reasonable expectations. These estimates are not goals, but are useful in assessing objectively a performance relative to my potential. In my mind, this is one of the most fundamental needs all athletes have -- to know how close they are to their potential. Lastly, these estimates act as motivators for me. They are a line in the sand I know I should be able to reach. As a result, these benchmarks act as a performance enhancer.<br />
<br />
This analysis will be far simpler than the one for Ironman Boulder, as I now have a very recent Ironman where I raced very near my potential. That performance will serve as the most influential data point in my estimates.<br />
<h2>
</h2>
<h2>
Split Estimates</h2>
These estimates are based on several data points, but will use Kona-2015 as the baseline.<br />
<h3>
Swim (Estimate: 1:03 to 1:06)</h3>
<div>
This estimate will perhaps be the simplest, as it is based on these three views:</div>
<div>
<ol>
<li>I swam a ~1:03 in the Practice Swim on the Kona swim course last weekend (wow; what a surprise!). However, I learned that the course was about 200-yards shorter than last year (but still the accurate 4200 yards). </li>
<li>For me, that 200-yards equates to about 3-minutes. Assume that the Kona course will be 200-yards longer than the practice swim, which would equate to a 1:06 swim split.</li>
<li>As discussed in the <a href="http://ironrambler.blogspot.com/2016/08/ironman-boulder-2016-race-recap.html" target="_blank">IM-Boulder Race Recap</a> post, my swim times this year are about 25% slower than the best swimmers. The fastest swimmers in Kona came out of the water (2015) near 52-minutes. Therefore, this method estimates my swim split as 1:05.</li>
</ol>
</div>
<h3>
Bike (Estimate: 4:45 to 4:52)</h3>
<div>
This estimate is based on an online bike split tool -- BestBikeSplit (BBS). While the tool is somewhat of a black-box, there is a lot of detail leading into the estimate. First, I used BBS to estimate the IM--Boulder split, using my actual power; it was VERY close (within 1-2 minutes). I then adjusted the coefficient of drag (CdA) so that the BBS estimate matched my actual time. The theory being that the difference in the estimate is that I am actually more aero than BBS expected (thanks <a href="http://rustersports.com/dimond/" target="_blank">Dimond Bikes</a>!). I then applied that CdA to the Kona course, but replaced my disk wheel with a deep wheel (for Kona). Next, BBS also has an option that accounts for the difference in altitude between training & racing. The conservative of the two options (acclimatized) suggests that my Kona normalized power should be 222W vs 210 at Boulder, a 6% increase in power. It would probably be reasonable to also run the scenario where Kona power was equivalent to Boulder. (At this point, I should also remark that I am actually stronger on the bike coming into Kona as compared to Boulder, as I accumulated several more long rides since Boulder, including some good climbing. In addition, I believe the glute/hamstring functional work I had been doing also added some strength.) So, with all these assumptions, the BBS estimates are as follows:<br />
<br />
<ul>
<li>Using 222W (acclimatized / power adjusted): 4:45</li>
<li>Using 210W (not adjusted): 4:52</li>
</ul>
<div>
For historical purposes, here is the BBS summary:</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPWP5LUl8y6G5jyaNGPeugQmih8aXWUWaEa6Wmm2VwMPMfq4pV01or32RfKgZ6WNTpTXtXuyx1vN8tRGk71saVmFa9WZo-voejMRKLRgtoOfUzlbLbJ2GFrIhaKno4PCF8CYIL9lBmt1WB/s1600/bbs.222.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPWP5LUl8y6G5jyaNGPeugQmih8aXWUWaEa6Wmm2VwMPMfq4pV01or32RfKgZ6WNTpTXtXuyx1vN8tRGk71saVmFa9WZo-voejMRKLRgtoOfUzlbLbJ2GFrIhaKno4PCF8CYIL9lBmt1WB/s400/bbs.222.JPG" width="400" /></a></div>
<div>
<br /></div>
<div>
One other method maybe applicable in estimating the bike split. I looked at guys who raced Kona WELL after Boulder in 2015. I found that they tended to ride about 5% slower at Kona vs. Boulder. So, applying that factor to my Boulder bike split results in an estimate of 4:48, which is near the middle of the BBS estimates.</div>
<div>
<br /></div>
<div>
One last, and important comment: all this assumes the wind is moderate. If it's a windy day -- like 2014, times will be slower (for everyone).</div>
</div>
<h3>
Run (Estimate: 3:10 to 3:21)</h3>
The following methods will be used to estimate the run split:<br />
<br />
<ul>
<li>When I heat trained for IM-Louisville (heat index similar to Kona), I found that my marathon was essentially the same as Boulder. So, it seems the altitude offsets the heat. So, the first estimate will simply be based on the run split at Boulder, a 3:21.</li>
<li>However, as I reported in my post <a href="http://ironrambler.blogspot.com/2016/09/t-minus-14-days-run-pace-analysis.html" target="_blank">T-minus 14-days</a>, I am running about 25-seconds per mile faster (at the same heart rate) a compared to the lead into Boulder. Specifically, my run pace at race heart rate is 7:15/mile pace, which equates to a 3:10 run split.</li>
<li>Using my recent experience here on the island, after heat acclimating for about 6-days, I am finding my "all day pace" to be about 7:40, which correlates to a heart rate of about 10-beats below my IM race effort. Knowing that 10BPM results in about 23-seconds/mile (see the slope of the line in <a href="http://ironrambler.blogspot.com/2016/09/t-minus-14-days-run-pace-analysis.html" target="_blank">T-minus 14-days</a>), results in a race pace of 7:17/mile, and a marathon split of 3:11.</li>
<li>From the same analysis of guys who raced Kona well after Boulder in 2015, I found that they ran about 6% faster in Kona vs Boulder. Applying that factor to my 3:21 Boulder run, suggests a 3:10 run split. </li>
</ul>
<br />
<h3>
Total (Estimate: 9:06 to 9:27)</h3>
<div>
Using the average transition times from the Boulder/Kona cohort of 9-minutes, and the previous splits, here is the overall estimate of what is <i>possible</i> (not a goal) at Kona this year:<br />
<table border="0" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; margin-left: 4.8pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 256px;">
<tbody>
<tr style="height: 15.0pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td nowrap="" style="border: solid windowtext 1.0pt; height: 15.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Discipline<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Fastest<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Middle<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-left: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Slowest<o:p></o:p></b></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 1;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Swim<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
1:03<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
1:05<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
1:06<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 2;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Bike<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
4:45<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
4:48<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
4:52<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 3;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
Run<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
3:10<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
3:15<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
3:21<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 4;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
T1+T2<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
0:08<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
0:08<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
0:08<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 5; mso-yfti-lastrow: yes;">
<td nowrap="" style="border-top: none; border: solid windowtext 1.0pt; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Total<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<b>9:06<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<b>9:17<o:p></o:p></b></div>
</td>
<td nowrap="" style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 15.0pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 48.0pt;" valign="bottom" width="64"><div align="right" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: right;">
<b>9:27<o:p></o:p></b></div>
</td>
</tr>
</tbody></table>
</div>
<h2>
</h2>
<h2>
Ironman Kona 2015 Retrospect</h2>
While Kona-2015 was my best performance on the Island in my three attempts, it was surely not to my potential. My health, fitness, and preparation going into Kona were solid (I think). However, a few factors compounded that resulted in a sub-optimal performance. The race started to decline for me coming back from Hawi (mile 60 on the bike). I was having trouble holding power and was just not comfortable in the aero position. So, there was a lot of siting up an slowing down in the last 2-hours. I lost perhaps 15-minutes due to those issues. Also, GI issues started near mile 90 on the bike. I learned on New Years Day this year during a swim that EFS Liquid Shot + Pre-race does NOT sit well on my stomach. The GI issues were so prevalent in 2015 that I had to use the porta-potty 11-times in the first 10-miles, and many more times all the way home. Lastly, while I did heat train at home, it just wasn't enough; I was not prepared or the heat last year. The GI issues an heat surely cost me perhaps 30-minutes on the marathon.<br />
<br />
In short, I've figured out an important few things that hurt me last year and am more prepared, fitter, healthy, and tapered this year.<br />
<h2>
</h2>
<h2>
The Biggest Challenge</h2>
<div>
The biggest challenge I face now, is simply executing to my race plan, not getting caught in the immense GRAVITY of this race. I am still trying to grasp the reasons behind the fear I have of this race. I know this fear is simply distracting me and I need to put it behind me. My plan on Saturday is to keep focused on the things I can control, starting with my attitude.</div>
<h2>
</h2>
<h2>
Race Plan</h2>
<h3>
Pre-race</h3>
<div>
<ul>
<li>Finish breakfast by 5am</li>
<li>At transition by 5:30am</li>
</ul>
</div>
<h3>
Swim</h3>
<div>
<ul>
<li>Start to the left and middle</li>
<li>Focus on a smooth, clean start</li>
<li>Find some good feet to daft along as much as possible</li>
<li>Steady on the way out; moderate on the way back</li>
</ul>
</div>
<h3>
Bike</h3>
<div>
<ul>
<li>Follow the PSI plan with a target of 44</li>
<ul>
<li>[edit 10/6/16] The following caps will apply:</li>
<ul>
<li>Heart Rate: 155BPM</li>
<li>Power: 275W sustained (beyond 1-minute)</li>
</ul>
<li>[edit 10/6/16] I will assess the PSI target at the top of Hawi to ensure my heart rate and perceived effort (RPE) are within tolerance. Specifically, I expect to see an average HR of 140BPM at the turn-around. If the HR or RPE are higher than expected, I will drop the PSI accordingly.</li>
</ul>
<li>Bike nutrition:</li>
<ul>
<li>0-60: ~800kCal EFS Liquid Shot</li>
<li>60-112: (special needs) ~800kCal EFS Drink + 1-scoop Pre-race</li>
</ul>
</ul>
</div>
<h3>
Run</h3>
<div>
<ul>
<li>Maintain a heart rate of 145BPM</li>
<li>Power-walk Palani</li>
<li>Run nutrition:</li>
<ul>
<li>Miles 0-16.5: Gatorade + water</li>
<li>Miles 16.5-20: (special needs) EFS Drink + 1-scoop Pre-race<div>
</div>
</li>
<li>Miles 20-26.2: Coke</li>
</ul>
</ul>
</div>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-9061451385725131012016-09-24T07:14:00.000-06:002016-09-24T07:14:11.993-06:00T-minus 14-Days + Run Pace Analysis<h2>
The Taper Has Started</h2>
It feels so strange to start tapering weeks out from an event, as I have gotten used to a 3-4 day taper for HIM's and perhaps a week taper for a full Ironman. Nonetheless, I want to be both fit & fresh for Kona and the longer taper should give me that, especially for the all-important run. As I indicated in the previous post (<a href="http://ironrambler.blogspot.com/2016/09/t-minus-27-days.html" target="_blank">T-minus 27-Days</a>), my plan was to end each Sunday with a linear reduction in my Training Stress Balance (TSB) from -45, to -30, to -15, to 0 race week. Well, I like it when things go to plan! As may be seen in the Performance Management Chart (PMC) below, I ended last Sunday with a TSB of -31. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1jQlw5CHR_V9a7quimW62m7KbZ-a6o5T_eXyhxnvs2K_PM63kbeevIu-MCqZQhMq1pm-lWjhBIssrgTsTIUtUIaBMC3Utwip6bD91zN_DmV0K_oTRMxK3Ph1A3W3fp_SEojTTayoyn6oV/s1600/18sep16.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1jQlw5CHR_V9a7quimW62m7KbZ-a6o5T_eXyhxnvs2K_PM63kbeevIu-MCqZQhMq1pm-lWjhBIssrgTsTIUtUIaBMC3Utwip6bD91zN_DmV0K_oTRMxK3Ph1A3W3fp_SEojTTayoyn6oV/s640/18sep16.JPG" width="640" /></a></div>
<br />
However, these metrics LIE! I felt pretty darn tired at the end of last week and through the first half of this week; and it really reflected on my long run (just 16-miles) Sunday. Oh, well; it's been MONTHS since my last botched run. I am glad to see that my Chronic Training Load (CTL) has reached a level higher than my prep for IM-Boulder. That would suggest that I have more fitness going into Kona as compared to Boulder.<br />
<h2>
Run Fitness Has Emerged</h2>
As I also mentioned in previous post, my run performance has markedly improved since IM-Boulder. Over the last few weeks, I have logged some incredible runs, including two 20-milers, and several bricks (after 100, 80, and 50-mile rides). Frankly, the run pace has me flabbergasted. As I mentioned last week, it looks like I am running faster -- at the same effort -- as compared to pre-IM-Boulder. As detailed below, it's an astounding 25-seconds per mile faster. That is nearly a 5% increase in speed, which was already a personal best, in just 6-weeks.<br />
<h3>
Run Pace Analysis</h3>
As detailed in <a href="http://ironrambler.blogspot.com/2016/08/ironman-boulder-2016-race-recap.html" target="_blank">IM-Boulder Race Recap</a>, I estimated my run Ironman Boulder split within 1-minute of the actual split (3:21) with two different methods. That analysis used several long runs and regression analysis to analyze pace vs. heart rate. In training for IM-Boulder, I was running at a pace of 7:40/mile at a heart rate of 145BPM. Data from the recent brick runs shows that I am running at a pace of 7:15/mile at the same (race effort) heart rate.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj77imQT4FBnYzgEUHCBPmjNnqjC43WIgq1ZatwjjqYm3SZj_a6QUJXZExPtnleqbDf23pC20y1CNmiIOqvOUQH52i_kPFHzbsC9KXNkXpSsfGQ5goc-GJVh4ad37FmRa0JYs1v-Iqy0oio/s1600/run.analysis.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj77imQT4FBnYzgEUHCBPmjNnqjC43WIgq1ZatwjjqYm3SZj_a6QUJXZExPtnleqbDf23pC20y1CNmiIOqvOUQH52i_kPFHzbsC9KXNkXpSsfGQ5goc-GJVh4ad37FmRa0JYs1v-Iqy0oio/s640/run.analysis.JPG" width="640" /></a></div>
<h2>
Final Three Weeks</h2>
Over the next three weeks, the plan includes:<br />
<br />
<ul>
<li>Doing one more 100-mile ride</li>
<li>Including some intensity in the shorter rides</li>
<li>Shortening the long run to 13-miles</li>
<li>Bringing the TSB up to -15 by the end of week</li>
<li>I leave for Kona on 9/28, a full 10-days ahead of the race, which should provide a good opportunity to heat acclimate and unload the logistical stress before the family arrives on 10/6</li>
</ul>
<div>
<br /></div>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-6278344842251802722016-09-11T22:12:00.000-06:002016-09-11T22:12:05.285-06:00T-minus 27-days...<div class="separator" style="clear: both; text-align: left;">
I have been vacillating about writing this post for the last several days, but reminded myself that the purpose of this blog is to document the journey of this season, which will culminate in 27-days at Kona. I tend to speak (and write) when I have something to say; otherwise I remain quietly observant. The last five weeks have been insightful in a few key ways that I think deserve some discussion.</div>
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<br /></div>
<h2 style="clear: both; text-align: left;">
Distraction</h2>
<div class="separator" style="clear: both; text-align: left;">
First, the photo below is an attempt at demonstrating the first lesson learned recently. Sometime over the last few weeks, I found myself distracted from what is really important. That is, after Ironman Boulder I found that I was focusing on the outcome of a good day at Kona (subject of pending post). However, in order to achieve the best possible outcome at Kona, I need to focus on the process -- every single swim catch, pedal stroke, foot strike, every breath, every training session, and every action between now and the last steps along Ali'i Drive. I noticed the efficacy of this shift in focus on the Vasa swim trainer. When concentrating on the left arm pulling wider and deeper, I get more power. On the bike, more speed comes not from thinking of speed, but instead thinking of an efficient and round pedal stroke. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1XmCjrWBzTrPrKCtByyxYQj2pThWY-v8fpF__9IdjF3CnnMW_FWSE7QvKzQnUg47hX-IOQVmkMMTdL5qzRwSYpGWGR2xzBqMcvPh1qTO9TMn9Fzs9UfMgfcy8uhUFcqDTSJWHFOPbXxVo/s1600/distracted.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1XmCjrWBzTrPrKCtByyxYQj2pThWY-v8fpF__9IdjF3CnnMW_FWSE7QvKzQnUg47hX-IOQVmkMMTdL5qzRwSYpGWGR2xzBqMcvPh1qTO9TMn9Fzs9UfMgfcy8uhUFcqDTSJWHFOPbXxVo/s320/distracted.JPG" width="320" /></a></div>
<br />
<h2>
A Balancing Act</h2>
While it's important to keep focused on the process, I still need to maintain a balance between the methodical process of training and dreaming (of some outcome). While I will be satisfied with a well executed training plan and race, that satisfaction will be multiplied by achieving the goals I have been dreaming about and visualizing for some months now. I guess one could imagine the process is the cake and the outcome is the frosting.<br />
<br />
<h2>
Current Training Status</h2>
After Ironman Boulder, it took a little more than three weeks to get back to the training level I wanted to achieve. It seems like the short taper leading into Boulder did NOT necessarily result in the faster recovery I had expected. However, I did race Boulder at a new level, so perhaps that added to the recovery time. As may be seen in the Performance Management Chart (PMC) below, it was about 23-days between Boulder and a material ramp in my Chronic Training Load (CTL).<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwKcuMftFAYY8zG4FXSBBZD8UE3cuMylFqnpf1mEdLsDd8xiug04ZhYJWXYUzY4YWaHzv4EpuGFKFHSqfMU-uHFLlK7kAbZzXEhIUk2smULW-iwDRCGsCP-vkBDvuinfqz_g5aLSPUMx_G/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwKcuMftFAYY8zG4FXSBBZD8UE3cuMylFqnpf1mEdLsDd8xiug04ZhYJWXYUzY4YWaHzv4EpuGFKFHSqfMU-uHFLlK7kAbZzXEhIUk2smULW-iwDRCGsCP-vkBDvuinfqz_g5aLSPUMx_G/s640/Capture.JPG" width="640" /></a></div>
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Also, as the PMC shows, my CTL is now above Boulder, and this week I was able to hit a TSB of -50, which should be considered the razor's edge (for me) -- training beyond this load risks injury and illness.</div>
<h3 style="clear: both; text-align: left;">
Some Training Additions</h3>
<div class="separator" style="clear: both; text-align: left;">
The second week after Boulder, I added some functional strength work, aimed at mitigating an expected reduction in training volume and to address some range of motion and muscle activation issues I have noticed. In particular, I was trying to address the lack of gluteal activation on the bike and improve some hamstring range of motion, both of which are aimed at achieving more power on the bike. The weight work has been extremely modest, aiming solely for some better nuero-muscular activation of my glutes. While it has been modest, I had to take a week off the weights, as I had been so sore it was affecting my ability to train. The functional strength work is under the guidance of a local Chiropractor & personal trainer, using the Foundation Training methods. While still early in my exposure, I can appreciate the benefits this training may offer to both the bike and run performance in improving range of motion, posture, as well as core strength.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Lastly, in addition to the functional strength work, I got to climbing on the bike -- my Achilles heel. This addition, too, is aimed at more power on the bike.</div>
<br />
<h2>
Land-based Training is Going Well</h2>
Some recent training performances have really surprised me, especially running. This fact is surprising as my running, while consistent since Boulder, surely has not matched the training load of my cycling. A few recent example include:<br />
<br />
<ul>
<li>Last weekend's 20-mile run was the first run in excess of 1-hour since Boulder. I was amazed at how good my legs felt, all the way until mile-18. It really goes to show the longevity of endurance training and benefit of frequency over duration.</li>
<li>Last Thursday's brick was also surprising. I rode an "easy" 100-miles, which was actually within 5% of Boulder's power, then ran 6.5-miles. I started easy/comfortable (136BPM) with the first three miles at (Normal Graded Pace, NGP): 7:45, 7:22, 7:24. Then, I decided to run the next three near threshold: 7:04, 6:45, 7:02.</li>
<li>Today's 20-mile run, which ended with a Training Stress Balance near -50 was a new 20-mile run personal record: 7:40/mile (NGP) @ 136BPM. The return 10-miles was at a NGP of 7:22/mile with a heart rate of 145BPM, which is where I <span id="goog_296962296"></span>raced Boulder at a NGP of 7:36/mile<span id="goog_296962297"></span>. So, it appears my run fitness has improved since Boulder by ~14-seconds/mile at race heart rate. </li>
</ul>
<br />
While land-based training is going well, my swim speed has somehow seriously declined. I typically sacrifice swimming when my training load is challenging, as it has been. However, I really have not neglected swimming to the degree my swim speed suggests. I am now struggling to even hit 1:30 intervals on 100yds. I will throw frequency at the problem and I suspect the speed will return by this time next week.<br />
<h2>
Final 4-weeks Plan</h2>
<br />
<ul>
<li>Attempt to swim and run every day for the next 3-weeks</li>
<ul>
<li>I may try to get a 10k swim day in this coming week</li>
</ul>
<li>Maintain the bike strength & functional strength work through this week</li>
<li>Start a long, gentle taper now bringing the Training Stress Balance (TSB) up to -30, -15, then 0 on the next three Sundays</li>
<ul>
<li>The long run will taper from 20 (today), to 16 next week (3-weeks out), 13 (2-weeks out), then 9 (1-week out)</li>
<li>I'll probably try to keep the long rides at 100-miles for the next 2-weeks or until the weather forces me onto the trainer</li>
<li>As distances shorten, I will be adding some intensity</li>
</ul>
</ul>
<br />
<br />Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-50020876228718211942016-08-21T20:23:00.001-06:002018-06-01T07:12:40.241-06:00Ironman Boulder 2016 Race Recap<div style="border-bottom: solid #4F81BD 1.0pt; border: none; mso-border-bottom-themecolor: accent1; mso-element: para-border-div; padding: 0in 0in 4.0pt 0in;">
<br />
<h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL34zdJxHOOkLuiwelBuZRtxOHJQ_DxEL2r9FrZWLb_XoSBUtWkWCPluhcbiLduYgFLm2MndRQIgau1VcUZfU3qDvmIvsudd4kjvboOhUmGbv9APIGRdpKcpLGnVN9BaMNeJyUNzVILaRF/s1600/yeah.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL34zdJxHOOkLuiwelBuZRtxOHJQ_DxEL2r9FrZWLb_XoSBUtWkWCPluhcbiLduYgFLm2MndRQIgau1VcUZfU3qDvmIvsudd4kjvboOhUmGbv9APIGRdpKcpLGnVN9BaMNeJyUNzVILaRF/s640/yeah.png" width="640" /></a></div>
Post Comments</h2>
<div>
<ul>
<li>This race recap is lengthy & unconventional. I suspect it could be subject to a great deal of criticism in the time it took to prepare and for folks to read. However, I primarily wrote this for myself, to "internalize" the race before-hand, and now afterward. My training was suggesting I could accomplish things I had never even fathomed previously. So, I needed to go through the analysis before hand to convince myself of the feasibility of such grand plans.</li>
<li>When writing & editing, I can't help but feel that this is mostly a "clinical" representation of the race and its preparation. That fact is ironic when considering the amount of emotion that has gone into this race.</li>
<li>Those who are able and interested to read through the entire post -- kudos, congrats, and thank you</li>
</ul>
</div>
<h2>
Highlights</h2>
<div>
<ul>
<li>Boulder was a "train-through" race (20-mile run 2-weeks prior); about a 1-week taper</li>
<li>First age-group win; 6th overall in a time of 9:11</li>
<li>3rd overall, when considering just bike+run</li>
<li>Run PR by 3-minutes, at elevation, on a harder course</li>
<li>GI issue were non-existent; nutrition plan seems to be working</li>
<li>Was able to maintain an elevated HR near plan</li>
<li>At nearly the same heart rate (HR), run pace was 30-seconds per mile faster than last year</li>
</ul>
</div>
<h2>
Race Goals</h2>
<div>
<div>
<ul>
<li>Win my age group (this would be a first for a full distance IM)</li>
<li>Qualify for Kona</li>
<li>Recovery quickly so I may resume training (this is why I did a 1-week taper)</li>
<li>Test my potential (to help inform the Kona plan, goals, and build confidence)</li>
</ul>
</div>
</div>
<div>
<h2>
Race Plan</h2>
<h3>
Swim: </h3>
<div>
<ul>
<li>seed with the 1:00 to 1:10 group</li>
<li>start steady and build after the first turn to moderate effort</li>
</ul>
</div>
<h3>
Bike:</h3>
<div>
<ul>
<li>hold a 44 PSI (Power Speed Index), based on:</li>
<ul>
<li>Bob_McRae_2016_07_28_06_10_18.xlsx – 80-mile race-representative ride, where I held a PSI=42</li>
<li>Train.v.Race.Speed.xlsx – that estimates the difference between training & racing –due to gear, race conditions (no slowing/stopping, etc.) is near 1.8-MPH</li>
<li>This PSI is completely reasonable, as I held a PSI=43.3 last year and my race speed this year should be ~1.55-MPH faster than last year due to gear and other (unknown) factors. Adding 1.55 to 43.3 results in a potential PSI of 44.9. So, the saved power should result in a better run</li>
</ul>
</ul>
</div>
<h3>
Run: </h3>
<div>
<ul>
<li>Plan-A (feeling good): Hold a constant HR=145</li>
<li>Plan-B (struggling): Hold a HR=145 on the ascents & descents; then HR=126 on flat sections</li>
<li>Ascent/Descents: 0-1.5-miles, 6.5-14, 20-finish</li>
</ul>
</div>
</div>
<div>
<h2>
Race Plan Risks</h2>
<div>
<ul>
<li>Not able to elevate heart rate (HR), especially on the run</li>
<li>Poor swim</li>
</ul>
</div>
</div>
<div>
<h2>
Race Report</h2>
<h3>
Pre-race: </h3>
<br />
<ul>
<li>My mom offered to take me to Boulder from our house in Arvada race morning; and we agreed to be rolling at 415am. (Mom’s are GREAT!) The night before, I prepared everything I could so that the morning would be quick, including my Mason Jar Breakfast (see below). I was in bed by about 930pm and slept pretty well until about 2am, at which point I started the “did I miss my alarm” check every 30-minutes or so. Alarm went off at 345am, and I started getting ready, which was pretty quick given my new training/racing breakfast. I had everything ready and by the door at 4am. We were rolling near 410am, at which time I started my Mason Jar Breakfast</li>
<ul>
<li>Mason Jar Breakfast: This is best prepared the night before and refridgerated. It has a lot of fat, little fiber, no sweeteners. Quart mason jar filled with the following: coconut milk (fat), a little chia seeds (helps hold things together as it gels), lots of hemp seeds (lots of good fat & protein with little fiber), 5g of Ribose, about 1-cup of blueberries, and then filled to about 80% with water; shaken. The nice thing about this breakfast, beyond its nutrition benefits is that: (1) it can be prepared the night before, (2) it does not required heating, and (3) it can be simply drunk</li>
</ul>
<li>The ONLY access to race start (Boulder Reservoir) was via buses from Boulder High School; I was on bus @ 445am and at the reservoir near 515am; transition was scheduled to close at 6am; and race start at 620am. On my way to the bike, I ran into fellow Dimond guys, Rob Gray and Chris Blick, who were already done and just hanging out. There was enough time to get the bike prepared (most of that time waiting in line for access to air for the tires)</li>
<li>Pre-race nutrition: Mason Jar Breakfast (500kCal; 50kCal carbs) + 16-oz + 2-sccops Ucan (200kCal carbs)</li>
</ul>
<br />
<h3>
Swim (actual: 1:07:54 / predicted: 1:03 to 1:08)</h3>
<br />
<ul>
<li>IMB is a rolling start, where athletes group themselves based on their estimated swim split. I seeded with the 1:00-1:15 group. I was in the water about 60-90 seconds after the cannon went off. The start was pretty easy with minimal contact (unlike 2015). I started pretty easy and got into a good deep exhaling pattern quickly. While I tried to find feet to draft, I could not find a good pair, so I swam most of the course myself. In terms of swim execution, unlike many races, I was swimming straighter – without the significant right-bias that I normally see later in the swim. I found myself within 10-yards of each buoy as we went by. In terms of swim effort, I swam it like an Ironman: started “easy”, and elevated to moderate through the swim. To be honest, I am still unclear why and a bit disappointed that my swim split was not middle of my predicted range. Rob Gray and I have had a few swims together, including a 3-mile open water swim where we raced the second half and finished within 5-seconds of each other (he beat me!). Rob even suggested that we should line up together at the start of our Ironman swim. However, Rob swam 1:00:38. Rob indicated in his race report that he swam easy and drafted 75% of the course. As compared to the other races of the year, IMB was typical (I am swimming about 25% slower than the top-10 swimmers; see image below.) Clearly, I still have more work to do!</li>
</ul>
</div>
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<ul>
<li><b>Swim Execution vs. Plan:</b> I swam straight, started easy, and built into a good effort. So, from that perspective execution was all that I could have hoped for. Of course the clock tells a different story.</li>
</ul>
<br />
<h3 style="clear: both;">
T1 (0:03:52)</h3>
<div class="separator" style="clear: both;">
</div>
<ul>
<li>T1 was uneventful and FAST. The wetsuit strippers were awesome, as were the transition bag handlers. I was able to run through the bag area and just grab my bag as they handed it to me. The transition tent volunteers were excellent too, as they filled my bag with my swim stuff we I got ready for the bike. I quickly donned my helmet, kept my bike shoes in hand, and ran to my bike. I donned my shoes and grabbed my bike.</li>
</ul>
<h3>
Bike (actual: 4:34:40 / predicted: 4:28 to 4:35)</h3>
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<ul>
<li>It should be noted that the IMB bike course is about 2-miles short, AND at altitude, so splits are abnormally fast. However, during the first 30-miles, I noticed that my bike speed was not quite as fast as I had predicted (perhaps about ~0.5MPH slower). So as to not make up the speed difference by “over-biking”, I decided to reduce the target PSI from 44 to 43. With the second fastest bike split of ALL competitors, I cannot complain. It’s clear in comparing my bike power to speed/splits via analytical tools and other riders, that I have established a VERY aerodynamic system. There are several factors that explain the efficacy of this “system” including: (1) ability to hold aero position when appropriate and for the duration of the ride, (2) the PSI pacing approach, (3) equipment (bike, tubes, tires), speed suit, helmet. At this point, the only way for me to go faster on the bike is to add more power.</li>
<li>At about mile 30, I started to feel hungry; in hindsight, that was a good sign that my GI system was well primed and processing what I was putting in. Also, I actually peed 4-times during the bike, also a very good sign.</li>
<li>On a concerning note, I noticed at about mile-40, as I sat up at a reasonable speed (to stretch back or get water at the aid station), my headset/front wheel was wobbly. I was concerned that a looseness I noticed (and did not fix; I did not touch it for fear of making ANY changes pre-race) may have worsened. On a few occasions before a fast descent, I jerked the bars a bit to ensure everything seemed well-connected. Fortunately, nothing deleterious occurred due to that issue. I have since tightened my headset.</li>
<li>After the first Nelson climb (40-miles) I noticed the race staring to thin out; the distance between riders began to get larger and larger. This was a good sign! At one point, I think I heard a report of being 8-minutes back. I was doing the math in my head, knowing that the leaders probably swam a good 10-15 minutes faster than I. I kept thinking did she say 18-minutes, 28-minutes…Not 18, because that sounds different; 28 seems like a lot. 8-minutes; wow, I’m really near the front of this whole race!</li>
<li>At about 50-miles, I saw Rob Gray on the side of the road with a few other vehicles. I was concerned that he may have crashed or something else. However, he was present enough to recognize me and yell my name. So, I kept hoping it was just a flat and that I’d see him pass me soon enough.</li>
<li>Surprisingly, at about 60-miles, my back started getting sore, even with the stretching measures I was doing on the descents. I was surprised given how much aero time I had in prep for this race. However, that subsided by about mile 80.</li>
<li>As we crossed the railroad tracks for the first time in Hygiene, I nearly lost my front hydration system and power meter! Even when secured down with two rubber bands, the bottle launched out of its holder...right into my lap! Imagine losing nutrition AND one’s pacing tool half way through an Ironman bike! Fortunately, I was able to re-secure it on the go. I swear those railroad tracks are far rougher during race-day than usual.</li>
<li>Special needs requires special mention. I had my 2nd nutrition bottle in the bag waiting for me. Normally, one must try to navigate the crowd, keeping the bike straight, while opening a sealed bag. Not a task one practices too often. However, because the race was pretty thin, there wasn’t a crowd. Also, the volunteer who grabbed my bag ripped it open and pulled out my bottle and handed it to me. It was as smooth as a normal hand-over.</li>
<li><b>Bike Execution vs. Plan:</b> My plan was to use my “Power-Speed Index” (PSI) approach to pacing and hold a PSI=44, then after about 30-miles, I adjusted the target to 43. The chart below shows how I executed against that plan – spot-on. I averaged a PSI=43.5. The red line was the target PSI; the blue was actual; green is the difference (from the target PSI). The most telling line is the purple one, which shows the cumulative difference from the target. An ideal ride is one where the purple line is flat-lined at zero. One, like that below that ends above zero indicates bike above the target PSI. Indeed, starting at 3:30 I began to exceed the target. Such a performance suggests good bike fitness relative to the plan/target and may lead to a good run.</li>
</ul>
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<ul>
<li><b>Bike Nutrition (1400kCal total):</b> From miles 0-60, I used a 24-oz bottle with 800kCal of EFS Liquid Shot; from mile 60-112 I used a 24-oz bottle with 6-scoops (600kCal) of EFS Drink with 1-scoop of Pre-race.</li>
</ul>
<div>
<h3>
T2 (0:03:22)</h3>
<div>
<ul>
<li>Like T1, T2 was FAST. I was able to simply hand-over the bike to a volunteer who took it flawlessly. I then ran past all the T2 bags and a volunteer had mine in an extended arm for me to grab. I entered the empty changing tent and asked the same question I did last year, “How many people have been through here?” Last year, the estimate was about 50 (and they were right); this year, there was no estimate and the answer was “your 6th; Steve Johnson just left”. My response, “6th place; wow!”</li>
</ul>
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<h3>
Run (actual: 3:21:39 / predicted: 3:22 to 3:27)</h3>
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<ul>
<li>Unlike 2015 where I started the run 50th overall and was able to run-down a bunch of guys (35 of them), this year I had only the “pointy-end” of the field ahead of me. So, it was a matter of running to my plan. At the start of the run, I passed a guy who simply said, “48”, After a few seconds, I corrected him in saying “No, 86”. Of course, he was talking about the number on my calf (my race age). About 30-seconds later, still within ear-shot, I yelled back, “Oh, now I understand”. It’s funny how the simplest things become difficult to process when working hard. It felt good to be on the run and I started settling into the pace, trying to lower the heart rate. My plan was to maintain 145BPM, but for the first 2-miles it was 150; not bad, but definitely needed to calm it down. Of course, that correlated to a 7:24/mile pace! Slowly, it settled to the planned range, but I was running a 7:27 pace and my “fast” alarm on the Garmin kept alerting me. However, the plan was HR-based, so I kept on. I saw the family for the first time at mile-1. Christine let me know I was first in my age group. I actually said to Christine, “How’s this for kicking the butt!”? I kept looking for Steve Johnson and was able to see him near mile-3 or so, and then again near the first turn-around. It was true, I was about 1-2 minutes behind Steve (who is a 9-hour Kona guy). I was feeling pretty relaxed and cheering for the guys ahead of me as I saw them coming in the opposite direction after the turn-around. I made my way to the lowest point of the course, did the turn-around, and prepared for the “ascent” – in quotes because it’s really not noticeable. I was still running a 7:40 pace up the creek! I saw the kids & Christine again at mile 8-9, and was hoping to hear about my gap on the 2nd place guy in my AG, but that did not come. At mile 11 I saw Pete Alfino, who told me Steve is just ahead. I was still in disbelief that I was keeping the gap with Steve. As we approach the upper turn-around, the ascent does become noticeable. However, I was still running strong, maintaining the 7:40 pace, and it was manageable. I made the turn-around and the HR dropped immediately from the upper 140’s to lower 140’s (to be expected). Also expected was the pace increasing to 7:13. Now, I should mention that the fastest training paces I had done of any distance have been in the 7:30 range, so this was fast, relative to my training. Also, considering my lab-tested threshold (last year) was 7:10/mile, this was “dangerous” territory. Regardless, I kept to the HR plan. I was feeling so well, that I asked the photographer on the descent to take a picture of my butt, which has my kids feel kicking my butt! And finally, I get a picture while running with both feet off the ground simultaneously!</li>
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<ul>
<li>I picked-up my special needs at mile13 or so, which contained my flask of EFS drink & Pre-race. I sipped on that before the next few aid stations. The descent was solid and everything was good until the penultimate turn-around (at the bottom of the course). At about mile-20 – at the start of the ascent, my pace dropped to ~8:20/mile. However, I was maintaining a reasonable HR of 143BPM. I guess this was the earlier speed catching up to me. As I saw Pete Alfino at mile 24, I said, “This is REALLLLLY hard”. His response, “Just stay steady”, stuck with me through the rest of the climb to mile 24. After the turn-around, I was able to capitalize on the descent and pick the pace back up to 7:44/mile. Making the last turn to the finish was so sweet. Then making it around to see the straight line to the finish, my heart just sprang from my chest. While I have had so many wonderful moments in my life, including the birth of two wonderful children, finishing an Ironman is ALWAYS such a fulfilling experience.</li>
<li><b>Run Nutrition (~750kCal total):</b> Miles 0-20: 2-3-oz Gatorade; Miles 20-26: 2-3-oz Coke; Special needs: ½ scoop EFS + 1-scoop Pre-race.</li>
<li><b>Run Execution vs. Plan:</b> Plan-A was to run based on heart rate at 145BPM; Plan-B (if was I was not feeling as strong) was to run 145BPM on the ascents & descents, and 126 on the flat sections (miles 1.5-6.5 & 14.5-20). Well, I felt pretty good up until mile-20, which is why I stuck to Plan-A. In fact, I altered the plan and decided NOT to walk aid stations during that first 20-miles. I was going after a few elusive goals: (1) a 3:15 marathon split, and (2) going under 9-hours for the day.</li>
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<h3>
Finish (actual: 9:11:27 / predicted: 9:01 to 9:20)</h3>
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<h2>
Race Goal Assessment</h2>
<div>
<ul>
<li>Win my age group – Accomplished – won by 14-minutes</li>
<li>Qualify for Kona -- Yep</li>
<li>Recovery quickly so I may resume training – A work in progress; at week 2 I have done a 80-mile ride and been running pretty consistently. No nagging injuries. Fatigue is the main issue to work through.</li>
<li>Test my potential – The overall race performance and the run solidified my potential. I feel like I have a shot at accomplishing my Kona goals (subject of another post)</li>
</ul>
</div>
</div>
<div>
<h2>
Lessons Learned</h2>
<div>
<ul>
<li>Fix ANY potential safety issues (e.g., loose headset)</li>
<li>Find a better way to secure the front hydration system</li>
<li>The estimated 1.8MPH difference between training& racing is actually probably closer to 1.3MPH (need to update the analysis with IMB2016)</li>
</ul>
</div>
</div>
<h2>
Race Prep</h2>
<h3>
Training</h3>
<div>
<ul>
<li>Overall</li>
<ul>
<li>CTL=130 the Sunday before the race, at which point I really started the taper. Overall CTL probably actually 13-points higher, as I was sick 4-weeks from the race. As I did not train for 5-6 days, Training Peaks showed I lost 13 CTL points, which is supposed to be the measure of overall fitness. I think it’s highly unlikely to lose 10% of one’s fitness in 1-week!</li>
<ul>
<li>Bike CTL = 67 the Sunday before the race, which is 52% of the overall</li>
<li>Run CTL = 63 the Sunday before the race, which is 48% of the overall</li>
</ul>
<li>Peak week: ending 6/26/16</li>
</ul>
</ul>
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THUR<o:p></o:p></div>
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FRI<o:p></o:p></div>
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SAT<o:p></o:p></div>
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SUN<o:p></o:p></div>
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Bike<o:p></o:p></div>
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<br /></div>
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12-miles<sup>1</sup><o:p></o:p></div>
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90-miles<o:p></o:p></div>
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<br /></div>
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93-miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Run<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
20-miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
11-miles<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
20-miles<o:p></o:p></div>
</td>
</tr>
<tr>
<td colspan="8" style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 100.0%;" valign="top" width="100%"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Note: 1. Torque-endurance intervals<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilkBGLpKZXifXWaWvWmeqNz5wi75VgSloRKYjyvke3W6A9d2Vg5kM-BK5ZeGd-xJYhCubxmtCdwWNKIsMOl0sLpyseEoMHBZntOWGA3x7-oUb30oIyOUpfiUcq9zbY6iP_qWtu6MiJVWbo/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilkBGLpKZXifXWaWvWmeqNz5wi75VgSloRKYjyvke3W6A9d2Vg5kM-BK5ZeGd-xJYhCubxmtCdwWNKIsMOl0sLpyseEoMHBZntOWGA3x7-oUb30oIyOUpfiUcq9zbY6iP_qWtu6MiJVWbo/s640/Capture.JPG" width="640" /></a></div>
<div>
<br /></div>
</div>
<div>
<ul>
<li>Swim</li>
<ul>
<li>Mid-November through January was the heaviest swim block I have ever done. In 75-days, I swam 75 times. In January, I swam 100k yds. For the ~8-wks prior to race, I focused more on technique with the help of Pete Alfino. Swim volume was perhaps 10k/week and 3-4x per week.</li>
</ul>
<li>Bike</li>
<ul>
<li>Volume: 185-255, peaking at 310; typical pattern: 80-100 Thursday & Saturday, with some shorter rides on Wednesday & Fridays</li>
</ul>
<li>Running</li>
<ul>
<li>Volume: 25 – 40-miles/week; peaking at 60 in early June</li>
<li>Consistent track sessions of leading to 10x 800’s at ~3:08 to 3:21 (Yasso 800’s); 3-weeks prior to race</li>
<li>5x long-runs of negative-split 20-miles, with the last one 2-weeks prior to race-day; average pace = 7:45, with peak sustain pace = 7:30/mile</li>
</ul>
</ul>
</div>
<div>
<h3>
Nutrition</h3>
<div>
<ul>
<li>Early in the season, I would do the first workout (or two) fasted, including swim/spin sessions.</li>
<li>As a result of some health issues and difficulty recovering from my HIM races earlier in the season, I started a Whole-30 program late May. Now, I am generally following a Paleo diet, gluten and dairy-free for the last 3-months</li>
<li>Carb restriction during Monday-Thursday race week; then carb re-load Friday & Saturday</li>
</ul>
</div>
<h3>
Heat Training</h3>
<div>
<ul>
<li>8x Total session between 7/20/16 and 8/2/16, with 6x of them after 7/28/1</li>
</ul>
<h2>
Training Differences From Prior 2-years</h2>
<ul>
<li>Endurance deferral (bike) – While I had a solid early season of training, I did not start preparing for the distance of Ironman until late June (about 6-weeks prior to race-day). Indeed, my first long ride (90-miles) was not until 6/23/16. Running was different in that I started ramping in early April.</li>
<li>Slowed down the runs – I faced some health issues through much of the early season, which tended to limit my ability to elevate my heart rate, especially while running. However, during this time I also took the advice of a few folks (Rob Gray and Pete Alfino) that I should slow down my endurance training. I really focused on running at a pace that felt comfortable, while in years past the effort was high enough that it was NOT comfortable.</li>
</ul>
<h2>
Race Estimates</h2>
<div>
<ul>
<li>The analysis below was completed prior to the race in an effort to help predict my performance and provide confidence that I could achieve those estimates. These estimates are based on my potential, NOT worst-case, but what I could do on a perfect to good day</li>
<li>My times are estimated as follows:</li>
</ul>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: 1.0in; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0.0001pt;">
<b>Split<o:p></o:p></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
<b>Low<o:p></o:p></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
<b>Nominal<o:p></o:p></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 0.0001pt;">
<b>High<o:p></o:p></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0.0001pt;">
Swim<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
1:03<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
1:05<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 0.0001pt;">
1:08<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0.0001pt;">
Bike<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
4:28<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
4:31<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 0.0001pt;">
4:35<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0.0001pt;">
Run<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
3:22<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
3:24<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 0.0001pt;">
3:27<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0.0001pt;">
T1+T2<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
0:08<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
0:09<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 0.0001pt;">
0:10<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0.0001pt;">
<b>Total<o:p></o:p></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 119.7pt;" valign="top" width="160"><div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0.0001pt;">
<b>9:01<o:p></o:p></b></div>
</td>
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<b>9:09<o:p></o:p></b></div>
</td>
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<b>9:20<o:p></o:p></b></div>
</td>
</tr>
</tbody></table>
</div>
</div>
</div>
<div>
<ul>
<li><b>Swim: 1:03 to 1:08</b></li>
<ul>
<li>Assuming it will be a wetsuit swim: 1:02:30 to 1:07:42</li>
<ul>
<li>There are a few relevant benchmarks to use for an estimate: (1) 2014 IMB & my pool 500yd splits between 2016 & 2014, (2) 2016 IMB70.3, and (3) the BareBones 2016 3-mile swim</li>
<ul>
<li>Using the Swim Split from 2014 IMB (wetsuit) of 1:08:36, my 500yd pool split in 2014 of 7:30, and the 500yd 2016 pool split of ~6:50, my estimated swim split would be: 1:02:30</li>
<li>Using the swim split from 2016 IMB70.3 (wetsuit) of 32:23 and simply doubling it, would yield an estimated swim split of: 1:04:46</li>
<li>Using the BareBones 3-mile swim (wetsuit in Boulder reservoir) split of 1:24:37 would yield an estimated swim split of: 1:07:42</li>
</ul>
</ul>
<li>Assuming a skinsuit swim: 1:11:26</li>
<ul>
<li>The most relevant benchmark is IMB2015 swim split and the 2015 vs. 2016 500yd pool splits</li>
<ul>
<li>Using the Swim Split from 2015 IMB (skinsuit) of 1:18:24, my 500yd pool split in 2015 of 7:30, and the 500yd 2016 pool split of ~6:50, my estimated swim split would be: 1:11:26</li>
</ul>
</ul>
</ul>
<li><b>Bike: 4:28 to 4:35</b></li>
<ul>
<li>Starting with an incremental estimation approach:</li>
<ul>
<li>The following changes result in faster times as compared to 2015:</li>
<ul>
<li>Same course profile & distance as 2015</li>
<li>I will probably save an incremental 6-minutes due to improved clothing (LG suit & eliminating the Desoto bolero)</li>
<li>Probably save 4-minutes due to the switch in helmets (from Giro Attack to LG)</li>
<li>Probably save a whopping 8-minutes due to the improved tires</li>
</ul>
<li>So, the 4:46:24 split in 2015 would be reduced by 18-minutes, yielding an estimated bike split of 4:28:24</li>
</ul>
<li>Also, model is used to estimate the difference in 2016 training and racing speed</li>
<ul>
<li>The following model from 2015 data yields an adjusted R-squared = 0.94:</li>
<ul>
<li>speed [MPH]= race + a*grade + b*NP^1/3 </li>
<ul>
<li>where,</li>
<li>speed in MPH, grade in %, NP in Watts</li>
<li>race<span class="Apple-tab-span" style="white-space: pre;"> </span>= 0.86 dummy variable</li>
<li>a<span class="Apple-tab-span" style="white-space: pre;"> </span>= -372</li>
<li>b<span class="Apple-tab-span" style="white-space: pre;"> </span>= 3.95</li>
</ul>
</ul>
<li>Applied to the course profile of IMB2015 yields a total time within 4-minutes of the actual split</li>
<li>This model will be primarily used to be able to compare the speed differences -- due to power -- between two similar rides (one training, one race) in 2016. Separating the speed difference due to power, isolates the speed difference due to race conditions (minimal slowing, no stopping, etc.) and race gear (aero helmet, tires, tubes, disk cover). The table below shows two similar ~40-mile segments of the IMB course (one main loop). It shows that there was a 2.1MPH difference between the two segments, but the race segment had a higher power. Using the model above, allows isolating (subtracting) the difference in speed due to power differences. Thus, the remaining speed difference, 1.8-MPH, is the difference in speed due to race conditions in 2016. For simplicity, this factor will be abbreviated as “diff”.</li>
</ul>
</ul>
</ul>
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<tbody>
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<td nowrap="" style="border: solid black 1.0pt; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 63.9pt;" valign="top" width="85"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Date<o:p></o:p></div>
</td>
<td nowrap="" style="border-left: none; border: solid black 1.0pt; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 66.6pt;" valign="top" width="89"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
NP [Watts]<o:p></o:p></div>
</td>
<td nowrap="" style="border-left: none; border: solid black 1.0pt; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 81.0pt;" valign="top" width="108"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Actual [MPH]<o:p></o:p></div>
</td>
<td nowrap="" style="border-left: none; border: solid black 1.0pt; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 139.5pt;" valign="top" width="186"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Description<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 1;">
<td nowrap="" style="border-top: none; border: solid black 1.0pt; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 63.9pt;" valign="top" width="85"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
06/11/2016<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 66.6pt;" valign="top" width="89"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
217<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 81.0pt;" valign="top" width="108"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
25.2<o:p></o:p></div>
</td>
<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 139.5pt;" valign="top" width="186"><div class="MsoNormal" style="margin-bottom: 0.0001pt;">
B70.3 -- 38-mile loop<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 2;">
<td nowrap="" style="border-top: none; border: solid black 1.0pt; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 63.9pt;" valign="top" width="85"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
06/09/2016<o:p></o:p></div>
</td>
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208<o:p></o:p></div>
</td>
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23.1<o:p></o:p></div>
</td>
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40-mile training<o:p></o:p></div>
</td>
</tr>
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<td nowrap="" style="border-top: none; border: solid black 1.0pt; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 63.9pt;" valign="top" width="85"></td>
<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 66.6pt;" valign="top" width="89"></td>
<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 81.0pt;" valign="top" width="108"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
2.1<o:p></o:p></div>
</td>
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diff<o:p></o:p></div>
</td>
</tr>
<tr style="height: 15.0pt; mso-yfti-irow: 4;">
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<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 66.6pt;" valign="top" width="89"></td>
<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 81.0pt;" valign="top" width="108"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
0.3<o:p></o:p></div>
</td>
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due to power<o:p></o:p></div>
</td>
</tr>
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<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 66.6pt;" valign="top" width="89"></td>
<td nowrap="" style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; height: 15.0pt; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 81.0pt;" valign="top" width="108"><div align="right" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: right;">
1.8<o:p></o:p></div>
</td>
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due to gear, etc<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div>
<ul><ul>
<li>Another factor is also used to make speed estimates. That is, the 5% reduction in power between a full IM and half IM I have seen historically. The most relevant course to use for the half IM is 2016, where my NP = 218Watts.</li>
<li>Lastly, each of the estimates will consider that the IMB course is close to 110.5 miles in length</li>
<li>Now, the model, the diff, and the 95% power factor are used to make different estimates of the IMB-2016 speed.</li>
<ul>
<li>The first estimate is the simplest, which uses a 99-mile ride on most of the IMB course on 7/23/16, where my average speed was 22.3-MPH. Simply adding the 1.8-MPH diff, yields an estimated race speed of 24.1-MPH, which results in an estimated bike split of 4:35:29</li>
<li>(2)<span class="Apple-tab-span" style="white-space: pre;"> </span>The second estimate uses differences in speed between similar rides between 2015 & 2016, which indicates that I am riding about 0.75-MPH faster in 2016 than the prior year. Adding half of this speed difference to the IMB-2015 speed (being conservative), adding the 2016 diff, and subtracting the 2015 diff (presumably included in the 2015 IMB speed) results in a speed estimate of 24.5-MPH, which results in an estimated bike split of 4:30:47</li>
</ul>
</ul>
<li><b>Run: 3:22 to 3:27</b></li>
<ul>
<li>Three methods will be used to estimate my run split</li>
<ul>
<li>HIM vs IM Run Pace – When running well, I have observed that there is about a 5% reduction in run pace (and power on the bike) when comparing my HIM vs. IM splits. For example, 2015 IMB70.3 was a 7:32/mile pace, where the first 14-miles of 2015 IMB run pace was 7:55. (My pace did decline from miles 15-26, but that was due to muscular cramping, which was an isolated incident.) This year, I ran a 7:20/mile pace @ IMB70.3. Using the 5% reduction in pace yields a 7:42/mile pace and an estimated run split of 3:21:44.</li>
<li>20-mile run pace – My last two 20-mile runs (where I ended with TSB = -59 & -39) were run near a 7:45 pace and IM effort/HR. Using this pace and adding 10-sec/mile for aid station walks, yields a run split of 3:27:25.</li>
<li>During the 20-mile runs, the pace was intentionally varied and the terrain was not exactly as the IMB course. So, a model was derived to estimate pace vs. HR in flat, descents, and ascents. Based on that model, paces are predicted based on HR. Applied to the IMB course, and assuming I can hold an average HR=145, yields an estimated pace of 7:42, which is a split of 3:21:48.</li>
</ul>
</ul>
<li><b>Transitions: 0:09</b></li>
<ul>
<li>Using the top 18-finishers from last year, the average transition time was 0:08:46.</li>
</ul>
</ul>
</div>
</div>
<div>
<br /></div>
</div>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-31090716683210882742016-04-06T21:19:00.000-06:002016-04-06T21:23:22.254-06:00HITS Ocala (2016) Half Race Recap<h2>
Summary</h2>
<h1>
<o:p></o:p></h1>
<div class="MsoNormal">
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.<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZP4ugZ1hVmtQTAf1OU2lZSAxX5zw-wjomZjPYZLyiSdBiHz-rbbprW15bColSMjEtbRAOHsTD70mImAS44x1b5MEu72rK_WDighFMSKoC_Lt2S3uoVrQVWd9iTZM8dozWeBVWRcitXE1L/s1600/McRae-5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZP4ugZ1hVmtQTAf1OU2lZSAxX5zw-wjomZjPYZLyiSdBiHz-rbbprW15bColSMjEtbRAOHsTD70mImAS44x1b5MEu72rK_WDighFMSKoC_Lt2S3uoVrQVWd9iTZM8dozWeBVWRcitXE1L/s320/McRae-5.jpg" width="213" /></a></div>
<h2>
Race Report</h2>
<h1>
<o:p></o:p></h1>
<div class="MsoNormal">
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!<o:p></o:p></div>
<h3>
Pre-race</h3>
<h2>
<o:p></o:p></h2>
<div class="MsoNormal">
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<o:p></o:p></div>
<h3>
Swim</h3>
<h2>
<o:p></o:p></h2>
<div class="MsoNormal">
Lightening
delayed the swim start three times until they finally canceled the swim. It was
to be a duathlon today <o:p></o:p></div>
<h3>
Run1 (6:09 / 6:35
per mile pace; run was not 1-mile or the started the clock a bit late)</h3>
<h2>
<o:p></o:p></h2>
<div class="MsoNormal">
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. <br />
<h3>
<span style="font-size: 13pt; line-height: 115%;">Bike
(2:25 / 2:20 predicted) : 233W/238NP/24.0-MPH</span></h3>
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). <o:p></o:p></div>
<div class="MsoNormal">
<br />
<b>Bike
nutrition:</b> 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)<o:p></o:p></div>
<h4>
Bike Experiment
Feedback</h4>
<br />
<ul>
<li><span style="text-indent: -0.25in;">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.</span></li>
<li><span style="text-indent: -0.25in;">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.</span></li>
<li><span style="text-indent: -0.25in;">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.</span></li>
</ul>
<br />
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<h3>
Run (1:41 / 1:36
Predicted)</h3>
<h2>
<o:p></o:p></h2>
<div class="MsoNormal">
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.<br />
<br />
<b>Run nutrition</b>: water + cola<br />
<br />
<h4>
<b><span style="font-family: "cambria" , "serif"; font-size: 13.0pt; line-height: 115%;">Run Split Analysis</span></b></h4>
</div>
<div class="MsoNormal">
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.<br />
<br />
<ul>
<li><span style="text-indent: -0.25in;">Miles 1-4: 7:15/mile pace</span></li>
<li><span style="text-indent: -0.25in;">Miles 5-10: 8:00/mile pace</span></li>
<li><span style="text-indent: -0.25in;">Miles 11-12: 9:00/mile pace</span></li>
<li><span style="text-indent: -0.25in;">Mile 13: 8:00/mile pace</span></li>
</ul>
</div>
<h2>
Race Prep</h2>
<div>
<ul>
<li>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</li>
<li><span style="background-color: white; color: #222222; font-family: "times" , "times new roman" , serif; line-height: 22.4px; text-indent: -24px;">36 TSS running points, and 43 TSS points for cycling for this race. My taper was essentially two days.</span></li>
</ul>
</div>
<h2>
Lessons Learned</h2>
<ol>
<li><span style="text-indent: -0.25in;">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.</span></li>
<li><span style="text-indent: -0.25in;">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.</span></li>
<li><span style="text-indent: -0.25in;">Given where my training is, I proved again, my bike strength and bike training program is working for the 70.3 distance.</span></li>
<li><span style="text-indent: -0.25in;">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.</span></li>
<li><span style="text-indent: -0.25in;">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.</span></li>
</ol>
Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com0tag:blogger.com,1999:blog-7845776805547051483.post-88203393783087195342016-03-24T22:13:00.001-06:002016-03-24T22:13:21.250-06:002016 Puerto Rico 70.3 Race Recap<h1>
Summary</h1>
<div class="MsoPlainText">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">PR70.3-2016
was probably the most eventful race of my career, full of learning
opportunities, and --most importantly-- some validations. I had two goals for this race. First, to demonstrate improved swimming
performance. Second goal was to
"find a new level". Since the
poor swim at IM-Boulder last year, I vowed to dedicate the off-season to
improving my swimming. This race
validated that dedication was worth it; I'm now among the top swimmers in my
age group (AG), which combined with my bike strength positions me well to reach
the top step of the podium (in a full IM), and to reach my goal of top 10 (AG)
at Kona. Finding a new level will help
me realize new potential, but that goal will need to come in a future race. <o:p></o:p></span></div>
<h1>
Training/Prep</h1>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l1 level1 lfo5; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">I
had taken about 2-months away from running & cycling from mid-Nov to
mid-Jan. As a result, I had a short 7.5
week training block in prep for this race.
That said, I did spend a great deal of time in the pool from mid-Nov through
the end of January, when I accumulated 100k yds in the month. My focus was on high-intensity cycling and
frequent running (every day). The basic
week is shown below.<o:p></o:p></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 100%px;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Mon<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Tue<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Wed<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Thur<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Fri<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Sat<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Sun<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Swim<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
2000yd<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Vasa Int<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
2000yd<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Vasa Int<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
2000yd<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Bike<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Spin<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
1-hr HIM<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
VO2 int <o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Spin<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Torq Int<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Run<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
2-mi<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Hill inter.<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
2-mi<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
2-mi<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
2-mi<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
2-mi<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 12.5%;" valign="top" width="12%">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
10-mi HIM<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoPlainText" style="margin-left: .5in;">
<br /></div>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l1 level1 lfo5; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">I
peaked at 30 TSS running points, and 40 TSS points for cycling for this
race. My taper was essentially three
days.<o:p></o:p></span></div>
<h1>
Race report</h1>
<h2>
Pre-race</h2>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l3 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Breakfast
(2x coffee, amino fuel+ribose, bagel + peanut butter ) 2-hrs prior to start<o:p></o:p></span></div>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l3 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Walked
down to the plaza where taxis typically pick-up, but found none, called cab
company but were informed they could not pick up due to road closures; 2-mile
run to T1 (see lessons learned below)<o:p></o:p></span></div>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l3 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Finished
prepping T1, walked to swim exit to stage shoes (for the 500M run from swim
exit to T1)<o:p></o:p></span></div>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l3 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Walked
to swim start; relaxed for about 10-20 minutes<o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<h2>
Swim (30:45 / predicted: 33)</h2>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l4 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Started
on far right, even right of the start bouy, swam hard for about 1-minute until
clear; then steady; almost no contact with my AG; found some congestion when
coming up on the next AG (~15-min into the swim); tried to find some good feet
to follow, but there were not many suitable guys -- probably because I was near
the front of my AG<o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<h2>
T1 (5:22 / predicted: 6:00)</h2>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l4 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Pulled
up LG suit and fit hand through sleeves seamlessly with the "bag
trick" (swam with produce bag in the swim skin; hand into bag, which goes
to the elbow; hand into LG suit sleeve); donned shoes; ran to T1; exiting T1
and prepping to mount the bike, slipped on the slick brick and fell on bike
(yeah!)<o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<h2>
Bike (2:23 / Predicted: 2:25)</h2>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l4 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">After
getting out of the crowd and into the aero position, I learned my rear derailleur
was not shifting; I was able to shift the front, so thought the DI2 battery had
died somehow; finding some clear road, I looked down at the wire going into the
RD and confirmed it was at least not fluttering in the wind. At this point, I was convinced that I had a
battery failure of some sort (had similar issues on a training ride in Kona,
2014). So, I concluded stopping was
futile and that I would simply ride the gear I was in. For the first time since riding a bike, I was
cursing the tailwinds and any downhills, as I'd spin-out near 25MPH. So, I rode based on what was a comfortable
cadence. Good thing I practice high
cadence in spin class! When there were
some minor grades and a bit of wind, I was able to race to plan, which was to
maintain a “45” (power/10 + speed = 45).
While unable to benefit from ideal shifting, I still felt really strong
through the entire ride. When not
limited by cadence, I was able to race to my plan. I was able to work hard, breathe deeply, and
relax the entire time. The last 6-miles
of the bike seemed a bit long, but not hard.
As I reflect, it was probably the most comfortable HIM bikes of my
career. As the male pros caught me on
their second loop, I was cadence limited.
I was thinking "if I had my choice of gears, I could definitely
ride with them". That was not
exuberance or wishful thinking, it was reality.<o:p></o:p></span></div>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l4 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Sometime
after coming to terms with the shifting issue, my HR stopped sending a signal
to my Joule. On the bike, that's ok
because I just use power and speed, but I do use HR for the run.<o:p></o:p></span></div>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l4 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Bike
Nutrition: 3-scoops EFS drink + 1-scoop Pre-race, finished at 25-miles (~1-hr);
then ~2/3 of the EFS Liquid Shot (LS) + 3-caps of SportsLegs; tummy started
getting unhappy after starting the LS (see lessons learned below)<o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<h2>
T2 (2:55 / Predicted: 1:00)</h2>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l2 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Maybe
a bit slow here dowsing myself with water.
I was hot.<o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<h2>
Run (1:49 / Predicted: 1:36*)</h2>
<div class="MsoPlainText">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">*My
predicted time would be a PR for me, but my training suggests it was
achievable. <o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l0 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">It
usually takes about 6-miles for me to get into a running groove, whether it be
a HIM or full. That's often OK (for me),
as I enjoy being able to apply power in the second half of the HIM run. However, I was just not finding the rhythm in
my legs or breathing. It wasn't the
feeling like I fried myself on the bike, I was just not able to push. I was finding the weather to be extremely hot
and the hills just cruel steep. I stayed
patient and just kept telling myself the rhythm would come. I was feeling pretty dizzy and wondering
whether this would be the race where I'd need an IV. I kept on, seeing my newly discovered rival
Silvio Gurerra catching me. Other than
demonstrating a solid swim, my other goal was to try and beat Silvio to the
finish. At the turn around at mile 9, he
was about 2-minutes back. Could I keep
the pace gap less than 40-sec/mile on this former 2:16 Olympic marathoner? Well, I was going to try! I kept telling myself to "find a new
level", but my body wasn't responding.
Silvio caught me at mile 10.5. At
this point, I just kept focusing on my mantra and hoping for the finish. As I made it back near the finish, I climbed
the bridge just before the finish.
Looking back, I could see another guy coming. I increased the pace a bit, but Christine
told me he was closing. I sped up more,
and then he came by. I responded and so did he; it was a sprint finish, but my
legs said NO. Fortunately, he was in a
younger AG, but the next guy behind me (by 20-sec) was in my AG.<o:p></o:p></span></div>
<div class="MsoPlainText" style="margin-left: .5in; mso-list: l0 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">Run
Nutrition: water and coke at each aid station<o:p></o:p></span></div>
<h1>
Lessons Learned</h1>
<div class="MsoPlainText">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">1. Remove pedals with the bike fully assembled,
wheels-on, and with a shod foot. Using
hands may well result in an unplanned trip to urgent care for stitches and
surely consume what should be valuable low-stress prep time. The picture below reinforces this point.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiapgsSDVmBb9_cUW8vtb6VvtDrawczL1i2C-AM9BpmNFbcRCYlUNql1M1WxKMQiwujuOgM8RCmuDTli0_zlllThuqMHYg2gTAbt-p06Qj6aChG5grkN-GjLkCWWHfaElo5DZs44KGiMGWR/s1600/Capture.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiapgsSDVmBb9_cUW8vtb6VvtDrawczL1i2C-AM9BpmNFbcRCYlUNql1M1WxKMQiwujuOgM8RCmuDTli0_zlllThuqMHYg2gTAbt-p06Qj6aChG5grkN-GjLkCWWHfaElo5DZs44KGiMGWR/s320/Capture.PNG" width="316" /></a></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">2. If DI2 shifting fails, be sure to try the
alternate buttons (on horns; if available). I apparently had the aero bar rear
shifter cable come out of the junction box, but did not realize it until
starting the bike. So, I rode the entire
ride in one gear (large chain ring and middle sprocket). I falsely attributed
the failure to a low battery level, which results in only being able to shift
the front derailleur. When retrieving
the bike after the race, I tried shifting with the bullhorn shifter and it
worked. I could have used all my gears during
the race, had I simply had the presence of mind to troubleshoot beyond my first
theory. <o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">3. The swim prep during the winter totally paid
off. My swim placements have been slowly
improving from the 40th percentile to ~15th percentile within my age group
since starting triathlon. Coming out of
the water 8th in my AG at PR, puts me in the 5-6th percentile. The swim was
probably representative of my current swim capabilities, as the effort level
and execution was similar to prior races.
Moreover, of the 5 guys that beat me overall, <u>none</u> had a faster
swim split. This situation has NEVER
occurred before. Lastly, my current bike capabilities plus the swim strength
positioned me 3<sup>rd</sup> in my AG off the bike. Here, again, this is new territory --
especially considering it was a HIM, which does not reflect my greatest
strength -- endurance. Coming off the
bike in 3rd puts me in a great position starting the run.<o:p></o:p></span></div>
<div class="MsoPlainText">
<br /></div>
<div class="MsoPlainText">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">4. The current bike training is working well, at
least for the HIM distance. I may try to
race the next sea-level HIM at a “46”. Going
into this race, my longest ride has been a single 1:50 computrainer ride. In addition, I had not ridden outdoor since
early November last year. I will plan to
continue the current bike training, unaltered, until I start the volume block
prior to IM-Boulder (~June & July). <o:p></o:p></span></div>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">5. One can ride a (flat course) race pretty
effectively without gears. While I would
have liked to been able to shift to a higher gear, it really wasn't necessary. In a way, it may have been a good exercise in
better pacing, being limited in the amount of power while riding at higher
speeds. The limitation of gears also
allowed me to pace in an entirely different way than any other race or ride
I've ever, ever done. That is, I paced
almost entirely on the comfort with the cadence. Where power, torque, heart rate, or RPE is
usually used to establish the upper limit of a ride, it was simply cadence on
Sunday. <o:p></o:p></span></div>
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<div class="MsoPlainText">
<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">6. I may have discovered the culprit to my GI
distress that affects me at the beginning of my race runs. My stomach was fine until I started taking
the EFS liquid shot (LS) in the second half of the bike. I often use the LS for the first 40-miles of
an IM bike and then the last 35. Perhaps
it's ok in the beginning, but not end of an effort. I will probably try a different product
during the early-season races.<o:p></o:p></span></div>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">7. I can probably achieve an even more
aggressive aero position. I had been
contemplating lowering my front position by about 1 inch and even conducted a HR/power
experiment (to be reproduced). However,
after conversing with Rob Gray on the complexities of position and aero
effects, I decided to keep the same position as I had in last year's
races. I was happy with the position at
IM Boulder, as I was able to use the aero bars for leverage when climbing in
the aero position. While assembling the
bike in PR, I decided to do a simple experiment -- just lower and race. I lowered the whole aero bar by about 1 inch
by moving the spacers from below the aero bar to above. The position was pretty darn comfortable for
the whole ride, even considering I've had VERY limited time in the aero
position since last November. Also, on the few climbs of the PR course I was
pleased to be able to leverage the aero bars.
I'm now planning another 1 inch drop by removing the risers under the
elbow pads. When the weather permits
I'll conduct a proper aero field test. <o:p></o:p></span></div>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">8. Ride the bike after it's assembled. Had I done even a short ride, I probably
would have discovered the aero bar shifter issue before the race and been able
to fix it.<o:p></o:p></span></div>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">9. Be 100% sure you have morning transportation
secured the night before. While we asked
a taxi driver the day before of availability in the morning, we could not get a
taxi from old San Juan to the race site.
So, while most folks did a 70.3 on Sunday, we added a 2-mile warm-up run
to the race site.<o:p></o:p></span></div>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">10. While visualizing the morning plan and race
strategy the night before is essential, be sure to also spend some time thinking
about various contingencies. If this
happens, I'll do that, etc. While it's
unlikely you'll have the right contingency you all worked out ahead of time, this
exercise might promote better improvisational response to whatever does not go
to plan. For me, the bar end shifters
and lack of morning transportation were good examples.<o:p></o:p></span></div>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">11. Plan on and prepare for all kinds of
contingencies. My day had a lot of
technical failures, including: no morning transportation, no access to race
provided pumps, no details on shoe placement for the T1 run, the fall exiting
T1, the lack of shifting ability, every single water bottle leaking -- and not
going into my aero bottle, aero bottle movement and near loss, heart rate
monitor failure.<o:p></o:p></span></div>
<h1>
Next focus</h1>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">1. Maintain swim and bike training, progressing bike
power during intervals. <o:p></o:p></span></div>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">2. Increase run volume, keeping frequency at
7-runs per week. Increase long run to
20-miles, but keep the pace slow. Keep
weekly interval run. Add a 1-hr tempo
run. <o:p></o:p></span></div>
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<span style="font-family: "Verdana","sans-serif"; font-size: 12.0pt;">3.
Plan on doing Grand Junction full distance in May to test the training approach.</span></div>
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Bob McRaehttp://www.blogger.com/profile/06897317656125659717noreply@blogger.com1