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
