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