Tuesday, August 26, 2014

Thursday, June 12, 2014

2014: Ironman 70.3 Kansas

6 AG

A "C" race yielded a "C" like time. With Kona way out there in October I got a later start to formal training. Going into the race I did only did one or two bike workouts above zone 1. This put me way behind the others - Zucco, Girard, Iott, Bishop, and Bowe - coming off the bike.  

Swim went good. I had tried the brand new Kayenne goggles that got redesigned (small fit version) and had the left lens fill up with water. Still I did just fine with a low 28 swim. 

Bike was comfortable. I rode around 245 watts and ended the day with 241 NP and 233 ave. When I saw that it was the same as last year but I was 3 minutes slower, I took a close look at my race photos for my bike positioning. I didn't like what I saw: aerobars titled too high, seat too low. Once I got home I reviewed my fit coordinates and found my seat was 3 cm too low and aerobar tilt off. I wasn't surprised because I didn't use my bike last year for IM WI and I hadn't taken a look at it since it was shipped back to me from Specialized for repair in Oct 2013.  Oh well. 2:28

Run felt great. Last year I felt horrible. I didn't focus on anything other than my breathing - no stitch this time. Ran most of the miles at 6:2X-6:3X with the hills at 6:40s. Came in at 1:27:00 flat for a 6:3X ave. 

Overall, I came in 6th in the AG. The others in front had clearly circled this race as an "A" race ready for war. Initially I felt embarrassed about how I did but after talking it over with Pierson I got some perspective. Next race is Racine and that one is an "A" race. 

Things to remember:
- 900 CarboPro calories on the bike with Nuun tablet = great
- 2 salt tablets on bike (cool day)
- no drink on run until mile 7 (only had coke) 
- no side stitch entire day
- lunch = Jimmy Johns Turkey Tom; dinner = 2 cans of Campbell Chicken and Rice soap, 2 salt tablets 
- breakfast = 2 powerbars, MuscleMilk, 4 salt tablets, bottle of Gatorade with PreRace added; done by 5:15; race start was 7:30
- 5x15 sec breathing exercises with EMST150 device race morning around 4:45AM

Thursday, December 26, 2013

2014 Zoot

2014 is another Kona year. The race is already on my mind despite snow in my driveway. I hope to start formal training in March and have a great finish there. Kona is a hard race.  I watched a number of great guys this year stumble to a decent finish on Alli' drive.  However, not one of them smoked it.  If that doesn't scare you, you're a fool because it scares the sh#t of out me. Guys like:  Rick Lapinski, Matt Ancona, Joe Kurian, Mark Harms, Steve Johnson, Adam Zucco, Luke Lengfeld, and Mike Lavery. The one guy I was particularly excited about watching was Harms.  That guy is professional material and his race at Kona was spectacular! He came off the bike in the top 10 amateur and quickly worked his way up near the front before melting in the lava fields. He gets my vote for best performance (among my friends). (Thomas Brunold gets second because he rode his bike like a Mad Man at IM Wisconsin.)

Sponsorship has changed for 2014.  Zoot is going to be providing me with equipment to stay comfortable.  I look forward to representing the brand.  Last year, I got their tri and bike kits and it was by far the best fabric I've worn.

See you at the races.


2013: Kona Spectator

Adrienne was in Kona racing this year. I got to sit back and enjoy the view. Here were my many observations for when I race there next year.

Temperature Management:
-  Splush drinks in the new FLOE water bottles (insulated).  Freeze them the night before; have second in an insulated envelope in bike special needs
-  Spend the first 15 minutes on the bike cooling the body by cold water on head/body
-  Chemical Instant Ice Pack in run bag; run out of T2 with it on head covered by hat

Pacing & Strategy:
-  Start way left
-  First 200 yards continues to determines the swim group; swim hard and fast to get with the right group
-  Under bike the first 30 minutes to get body cooled off
- Ave/NP watts of 220-230 is plenty to ride and be near the 5:00 mark
- Run up Palani very, very slowly.  The pros did it at snail pace; the ag'ers tried to go faster up it than all the pro's.
- The out and back on Alli totals 10 miles; the out and back on Queen K is 16 miles including the Energy Lab; the out and back for the Energy lab is about 4 miles

Tuesday, September 10, 2013

2013: Ironman Wisconsin

19th OA
3rd AG
2013 Ironman Wisconsin 

It was a great outcome this year. The biggest factor for the improvement was getting a coach, Mike Pierson. I'll give credit where credit is due. 

I'll tell you I felt fine the whole race until the second loop of the run. As I turned around, I said to myself " you don't want to do this but you have too." At mile 23 the pace fell way off (9:03 pace versus 7:00). At mile 22 a guy in my age group caught me but I saw him coming miles ago. He was running faster and ended with a 2:58 marathon. Also, I knew that the next guy was two miles back having ran past him and two or three guys in my age group in the first mile. 

A few other notables for my sake to remember:

- day before meals: breakfast (muffin, banana) lunch (IHOP 2 eggs and potatoes) dinner (2 cans of Campbell's Chicken and Rice soup) 12 salt stick tablets during the day, sports drink, no water
- race morning meals: breakfast (3 powerbars), MuscleMilk bottle, 2 salt stick, 8 oz sports drink, done by 5:15 AM
-EMST150 - 5 breathe strengther exercises about 20 seconds apart around 5:00 AM
- tire pressure at 105 psi
- 2000 calories of carbopro on the bike
- gum on the second loop of bike
- 8-9 Salt stick on bike (caffeine type)
- Had some water from each aid station on bike portion
- Red Bull in special needs bag
- Scicon 430 CC bike bag:  Tufo S3 lite spare, 2 CO2 with tire adapter, razor blade, zipp valve extensor
- 5:12 bike split 229NP 219AV 89 cad
- Sports drink only first loop of run; Coke only second loop; took in 8-9 Salt stick
- Red Bull in special needs
- Breath Right Nasal Strip until it fell off late in bike portion
- I had to hang on to the Joule computer for the entire bike section because the cradle was too loose. At the first two bumps on John Nolen Dr it went flying forcing me to stop and go back and get it. 
- Thinking a yellow jacket hit me in the bike shorts, I had my head down and not looking up which caused me to swing over the yellow line. A Marshall soon arrived and gave me a stop and go penalty. 

Important thank you's:

- Scott Bowe
- Thomas Brunold
- Lane Brostrom ( I rode his bike because mine broke the week before the race )
- Family
- Work

Friday, August 23, 2013

2013: Aquathon

(Jeff May and I)

I did the Milwaukee aquathon with a few friends. It was a great evening of low key exercise. And yes, I managed to run good with a 18:08 5k. I redeemed my lackluster run time from last weekend. 

Monday, August 19, 2013

2013 Waupaca Triathlon

This was a great race and reminded me of Camp Whitcomb Mason, which no longer exist. They even had a lane line to swim next to. 

I took the swim out easy to see what the others around me would do. One guy took off so I followed him. He held up good for 200 meters before slowing down. I waited until 500 meters before attempting a pass but he wouldn't have it. So I just swam on his hip until the exit. 

At T2 the lead swimmer took off like a bolt; And to me looked like he was burning some matches to do so. 

About 7-8 minutes in the bike I passed him and enjoyed a good solid bike and the lead the rest of the way. 

The run was a nice stiff jog and I was happy to avoid any sort of side stitch. I think I need to work on my finishing speed next year. 6:20 pace for the end of a sprint triathlon is lousy. 

Next is IMWI. Hope to see everybody there.