Posts Tagged ‘ironman’

Build Up To Ironman 70.3 Rhode Island

June 13th, 2011

I’ll be racing Ironman 70.3 Rhode Island along with Patrik and Scott on July 10, 2011.  This will be my first attempt at the half iron distance.  My goal is to complete the event in under 5 hours, which may be a bit aggressive, but that’s my style.

Training for this distance began on Jan 1st of this year.  After months of base building and some Vo2 max work, I feel confident that my training has prepared me well.  Improvements have been made in all three triathlon disciplines.

Swimming is my weak link, but I’ve put in the pool time three days a week with a masters program at Healthpoint.  Progress is being made.  Recently, I completed a 1-mile swim race in the Charles River put on by the Charles River Swimming Club.  While I did not set any records, I did gain confidence swimming that distance in open water.  I’ve got another 1-mile swim race on tap soon in Mashpee called Cape Cod Super Swim.

Cycling has been my focus this year.  Specifically, cycling power on a TT bike in the aero position.  Again, progress has been made and I’m happy where I stand right now.  I’ve built up my long bike rides to three hours, which should promote enough endurance to race the half iron distance.  My wattage output has been decent as measured by a SRM power meter.  Over the past month, my long bike rides have averaged 210-225 watts.  Not horrible for a 152lb chap.  Still have a long way to go here, but taking it one season at a time.  I’ve recently rode the 70.3 Rhode Island course with Patrik.  We completed the training ride in 2:43, which included slowing down for lights, blind corners, and the very busy few miles heading into Providence.  Based on that effort, I’m targeting a time of 2:38 for the bike leg come race day.  To those also racing, I offer some bike course feedback.  The elevation changes are constant, with most of the descents not offering much recovery(see below).  Around mile marker 29, you will have the option to continue hammering or take the best recovery opportunity while covering a multiple mile descent.  The other comment I have is the road conditions are less than ideal.  Many massive potholes that will flat people for sure.  The worse section of the course is over the last few miles and includes a couple sets of railroad tracks.  Enjoy:)

As for running, all is well.  This discipline is my strongest.  Perhaps its based on my body style….perhaps my love for running.  Either way, I’ve made solid improvements over last year.  Long runs have been worked up to 90 minutes with a pace of 6:38-6:42 with a moderate HR.  I’ve only scratched the surface of speed work so far this season, but was still able to get a PR of 17:47(and 3rd overall) at the 9th Annual Christopher’s 5k on May 30th.

Last but not least is nutrition.  I’ve been working with QT2′s Core Diet program and Race Fueling Plan.  My plan is well defined at this point. Clearly, the actual race will test this plan, but this is the best I can do right now.  I’ve practice proper fueling and recovery with every training session.  I hope my body has become accustomed to this form of nutrition come race day.  My nutrition of choice is Powerbar Perform and Powerbar gels.

With all this preparation, my goal times by split are:

  • Swim 37:00
  • T1 2:00
  • Bike 2:38
  • T2 2:00
  • Run 1:30

That would be good for a 4:49 overall.  Again, I’ve never raced this distance before and will probably get a rude awakening.  But hey, BRING IT ON!!

Cheers,

David

Race Report – 2011 Oceanside 70.3

April 5th, 2011

If you’ve read any of this blog, you know I had been preparing for Ironman California 70.3, April 2, 2011, in Oceanside CA. Well, I raced it. I survived it. And if you care to, feel free to read on all about the experience.

On Friday, we had Costco pizza for dinner. I think I ate too much, and didn’t have the necessary bathroom break on race day. I woke up Saturday morning at 4:30am. We are staying in Dana Point, which is about 30 miles northwest of Oceanside. The plan was to leave by 5:10am. Transition opened at 4:45am and would close at 6:30am. Scott and my dad went with me in the morning, my wife, mom and kids were going to come down a little later. We arrived at the parking area around 5:45am, and I unloaded my bike, topped off the air in my tires (110psi), poured my Infinit drink mix into my Aerobottle and rode the 1.25 miles to the transition area. Getting to transition was fairly easy, but getting into transition was a zoo. There were people moving in every direction, bikes going every which way. It was a little unnerving trying to navigate my way to my transition spot. Inch by inch I moved until I found rack 46. Unlike some other races that designate a spot for each racer, these were first come first serve. I was late to the party, but I racked about 3rd bike in. Squeezed my way in. I set up my stuff and went to find body marking.

Body marking was quick. No line. And only marked one arm and back of leg. Cool. Put on some SPF 50 sunscreen, even though the forecast for the day was 65 degrees and overcast. My coach advised me to head to the swim staging area sooner rather than later, as there is no chance to do a swim warmup anyway, might as well avoid the congestion. As I walked over to my wave area, I heard the cannon go off. The pros were off!

Waiting for our swim wave to start, got me a little nervous. Couldn’t believe it was finally here. 7:00am on a 60 degree morning in CA, after a winter of training. I was pumped up. The male pro wave started at 6:40am, and 22:36 later, Andy Potts comes flying out of the water with nearly a two minute lead. Are you kidding me? If that doesn’t get you fired up, I don’t know what will. I put on my neoprene cap and headed to the water. The water was about 59-60 degrees, and although the neoprene cap wasn’t necessary, it certainly didn’t hurt, and kept me nice and warm. We swam the 25 yards to the swim start (nice warmup right?) and got the 2 minute warning. My age group (M30-34) had 305 participants today, split into 2 swim waves. I was in the 2nd wave. I swam out, treaded water, and bam. Whistle blows, time to go. So go I went. » Read more: Race Report – 2011 Oceanside 70.3

Oceanside 70.3

April 2nd, 2011

0634 Will be posting throughout the day but wanted to start off by saying good luck to all the athletes. Pro’s are now in the water and will begin at 0640

06:59 Mike Champagne day has begun.

07:02 Andy Potts did his swim in 22:30. That’s amazing!

07:06 Pats in the water heading to the buoys.

07:44 just seen Pat, he’s looking good.

07:47 and then Mike also looking good.

Pats spilt was 35:15 and Mikes was 44:10 both are doing awesome.

Pat has done 24.45 miles for a time of 1:03:18 and an average speed of 23.18 MPH

Male pros are starting to come in. They were flying!

Mike is at 24.45 miles at a time of 1:14:57 at an AVG of 19.57 MPH

10:25 Pats looking good! Changed location now waiting for him to pass..

Mike looked good on the bike and the start of the run. Pat has already done one loop and is on his second. He looks great.

Pat finished! 5:05:52 average run pace 8:02

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Ironman California 70.3 Check-in

March 31st, 2011

At lunch today, I drove down to check-in for the Ironman California 70.3 race in Oceanside, CA that is being held Saturday April 2nd.

This is my first Ironman brand race, and only my second half iron distance race. They have registration and check in open on Thursday and Friday from 12-7pm. No check in race morning. I figured I’d go Thursday rather than Friday as it’s less likely to be busy (2500 expected racers at this sold out event). Plus I didn’t want to be walking around in the sun getting dehydrated on Friday. In fact, I don’t plan to do much of anything physical on Friday.

Upon arriving in Oceanside – it was a pretty much a zoo to find parking. Open registration, coupled with a 78 degree day had people flocking to the beach in droves. Drove around a bit and scored some free parking and headed down to the Expo area. I checked out the Nytro booth (bought some GU), the Specialized tent, the Ironman Expo store and a few other vendors here and there, I found my way to the check-in building.

Check-in was an interesting ordeal. Again – I haven’t done any Ironman brand races before, so registration as I’m used to it, is basically walk up to a smiling volunteer that has either a range of numbers or last names assigned to her, show your ID and grab your swim cap and race number. Not in Ironman. Registration was held in a building… much like a conference center. The first level of “authority” the Iron team (those not taking a cigarette break nearby), split us into two lines. Left for people who need a daily USAT license, right for people who already have a USAT license.

Once in your proper line, you need two fill out 2 waivers. Once basically stating you release Ironman from all liability, another staying you release the county of any liability. Initial, sign, sign. Proceed inside.

Inside the building I wait my turn and get greeted by 2 volunteers to check me in. They look at my USAT license, and ID, find me on their computer and hand me a yellow ticket with my race number (956). Now I can proceed into the conference room. Ok, onward I go. At the door, another volunteer checks my yellow ticket, allows me entry, and directs me to another volunteer with a crate of files labeled 750-1000. I’m in that range so I go there. He hands me a green form and a blue form. More waivers. Go to a table, verify all the information, add emergency contact information, local stay information. Sign, sign, and proceed to another table where I drop it off. At this point I think I’m done with the paperwork. I get directed to the packet pickup table. Again look for the volunteers servicing my range of numbers, and they had me my race packet, in which I find a blue swim cap, timing chip, various numbers, and 2 bibs. They also furnish me with a bracelet which I am to wear until after the race. Cool, now we are talking! Off to the next table!

At the next table I get my race swag. An Ironman Oceanside 70.3 bag with a shirt, and some various promotional flyers, a small box of Wheaties, and a few other things. Not bad, not great. Off to the next table.

At the next table I get ankle strap for my timing chip (that was easy), and I get directed to a briefing room where a video is playing in a loop talking about what to expect race day, where everything is, etc. Basically the same information found in the athlete guide. Which I read.

After 15 minutes (and this was with no lines!) I was checked in, had my race packet and was ready to go home.

Get one more day of rest, and do some last minute checks for race day!

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Last Minute Prep and Taper

March 30th, 2011

Oceanside 70.3 is here. Well, pretty much. Today is Wednesday. Race is Saturday. I’m nearing the end of a 10 day taper. My last hard workouts were last week, since then it’s been easy going. Prepping my bike and gear to make sure everything is all set.

So what’s the plan? Well I got some new Michelin Pro Race 3 tires from Probikekit.com (side note: they are a UK based bike shop with great prices, no tax and free delivery). They had a special where the 2 tires with 2 tubes were $65 delivered. As compared to $63 EACH at local bike shops. Of course, due to limited supply I got the beige ones, so my bike looks like it has old school white wall tires. But I’m going for the vintage look.

I also spent some time cleaning my bike, and cleaning and lubing the chain. There was a lot of sweat, salt and grime everywhere. After nearly 6 months of indoor riding. I also replaced my PowerTap hub batteries. Just in case. The head unit looks ok.

What’s left? I need to install my new 44oz Profile Design aero bottle, mix up some Infinit and we are good to go. I figure 44oz there and 24 oz on the downtube should provide enough nutrition (about 1000 calories) for the bike portion. Might throw in a few GU’s as well. I also need to install my rear wheel cover once it arrives (it’s currently on a plane from Boston with my parents…).

Tomorrow I plan to go down to the race site to register, get my race packet and soak in the tri vibe. The race season is here. I go off at 7:08am Pacific, #956. Follow my race online

My Oceanside specific training started Dec 1, 2010, and after 1406 bike miles, 306 run miles and 81,000 yards of swimming, it’s show time. Though when you look at it like that – doesn’t really seem like much.

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IMCA70.3 – 18.5 weeks to go

November 24th, 2010

I figured I’d write some blog entries for my preparations for Oceanside 70.3. Technically I’m in week 3 of preperations, though I had about a 6 week hiatus, in which I did little more than run 7 times. I’ve been back at it for about 2.5 weeks, but my swimming pace is way off, my running and cycling paces are slightly off as well. But I can’t believe how badly I’m swimming. Hope that turns around soon. Right now I’m putting in about 9 hrs per week of easy swimming, biking and running, about 3 hrs each. I need to get back on track.

I am also trying to lose weight. at 6’1.5″, I’m not overweight at 190, but for a triathlete, it’s just not going to cut it. I’m targeting racing at 170-175lbs in April, so I’m focusing on that. I’ve been using myfitnesspal.com to track calories, and currently trying to go -1000 per day. Though, I rarely hit. After my hiatus, I tipped the scale at 191. Today, I’m down to 187 (2.5 weeks). I spent this season racing at 184-186, so not too far off that. We’ll see what happens in the next 18.5 weeks.