Posts Tagged ‘triathlon’

2012 Race Season – 70.3 Focus

December 30th, 2011

2012 is right around the corner.  Time to set my sights on target races this season.  Say bye-bye to the holiday sweets and that “extra” glasses of wine.  Jan 1 will mark the beginning of a build phase toward Ironman 70.3 Mooseman on June 3, 2012.  Mooseman will be a “train through” race as I progress toward Ironman 70.3 Timberman on August 19 , 2012.

No race goals yet other than qualifying for 2013 70.3 World Championship with a solid performance at Timberman.  Non-racing goal is to improve my swimming.  The swim is killing my overall performance in triathlon. For example, I was 66th in the M35-39 division this year at the USAT Age Group Nationals, but if you remove the swim split, I crested the top 20.

Not changing equipment this year. This will make my wife happy, because I spent a fortune last year:)  Just a switch to a 910xt whenever released by Garmin.  My Forerunner 305 has seen better days.

Happy Training

 

 

 

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Cohasset Triathlon – Race Report

July 1st, 2011

The family and I headed to Cohasset MA this past weekend for my first triathlon of the 2011 season.  The race was fittingly named, the Cohasset Triathlon.  We had a great weekend staying at the Nantasket Beach Resort, just 4 miles from the race venue in Cohasset.  We arrived Saturday morning, settled in, then checked out the race location.    Race check in was interesting in that Streamline Events, who put on the race, decided to go with tattoo race numbers this year.  So I took advantage of the assisted “tattooing” before heading out.  Check out my guns:)  Yeah, I’m a weakling….

Anyhow, after lunch I did an easy 1 hour spin, which included the bike course.  Realized the course was much easier than I had remembered from last year, so that was good.  Now back to the family for a nice relaxing evening.

Race Day: Got up at 6am after a decent nights sleep.  Had the family and gear ready to roll by 6:30.  Dropped of the Family and drove to the parking area which was about 1.5 miles from transition.  With my gear bag on my shoulders, I biked to transition while chatting with other racers along the way. » Read more: Cohasset Triathlon – Race Report

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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

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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

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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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Oceanside 70.3 wakeup

April 2nd, 2011

Wake up! It’s 0430 here at Dana Point, CA… Pat should be waking up around 04:50 not sure how he’s always relax, I for the other hand would be already at Oceanside waiting to get into transition. I guess in a way that the triathlon season is upon us, and I am actually excited to see Pat and Mike race today. I will post throughout the day of the events of each of my friends. Stay tuned!

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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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VO2Max, Lactate Threshold and 9 weeks to go

January 18th, 2011

The winter is passing slowly, and today is yet another day where snow is falling from the sky. I awoke to a balmy 25 degrees and left the house to hit the pool for Masters Swim at 6:00am.

With just 9 weeks to go until race day (Oceanside 70.3 April 2nd), I have officially ended 4 weeks of VO2Max workouts and entered Lactate Threshold phase (also for 4 weeks). What does that mean? Well, VO2Max phase was hard. It was a lot of very difficult workouts consisting of short hard intervals. High wattage efforts on the bike (350w for three and a half minutes), and high speed intervals running (5:45 pace for 3:00). And repeat. And repeat and repeat.

The first week of the month has greeted me with a stomach bug, which basically had me in bed for 5 days straight. Basically on a liquid diet, fatigued and sleeping 12 hrs a day; but I watched about 8 hrs of 24 Season 3. Thank goodness for Netflix streaming. Unrelated to training, but it took it’s toll. As quickly as it set on, it was gone, and I got right back to race preperations.

This week marked the start of Lactate Threshold – which is all about slightly easier efforts, but longer durations… so biking at or above FTP for 10 or so minute intervals, and running mile repeats at or slightly faster than 5km race effort. So much to look forward to.

I have been stuck indoors for most of the workouts, bike and run intervals, long bike efforts on the computrainer; I do try to get out and do my long run outside (last week was a nice 26 degrees but apparently it felt like 9).

I also ordered a Thule 699 bicycle travel case to transport my bike to and from races via air. Full review coming – I expect delivery this week. I got a seemingly great deal on Amazon via a 3rd party retailier. $315 no tax/delivered (vs $342 from amazon, $379 retail). While I don’t trust the review on the Thule site (since the reviewers gripe is against airline fees, not the product itself…) I have heard good things about it on other sites and forums.

Also coming up this week is a race effort simulation of the CA70.3 course on the Computrainer. How does the CT stack up vs real life? We shall see. Hopefully real life will be as fast or faster than the CT effort. Stay tuned for the results of that….

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Patriot Half Iron Triathlon Race Report

June 23rd, 2010

Last weekend, 6/19/2010, I raced the Patriot Triathlon. It was my first 1/2 Ironman (technically half iron distance, since Ironman is a brand name). Normally, a 1/2 is 70.3 miles. 1.2 miles swimming, followed by 56 miles biking, and then finally a 13.1 mile run. Patriot is a 72.3 – the bike portion is an extra 2 miles for a total of 58 miles.

I signed up about 3 weeks ago. Basically for 2 reasons. 1), I had a 3 hr bike planned for that Saturday, and Masters Swim / 70 minute run for the next day, Sunday. So I figured, why not put them back to back and do the race. And 2), I wanted to feel out this distance to see if I wanted to focus on it next year, and this race was the only one in the year that fit in the schedule without screwing up my “A” races…

I’ll start by saying, I was WAY undertrained. 90% of my training has been focused on short course; sprint and olympic. High intensity, short durations. But, you definitely need train for this distance. There’s no faking your way through (though I guess that is what I did…).

The 1.2 mile swim. Nice calm swim, it felt great for me. They say the swim was longer (they being other swimmers, but I have no sense of distance/time when swimming so I don’t know), I went freestyle non stop the whole way, which I’ve never done in any race of any distance. Just tried to stay smooth and steady and not rush. Very happy with the 37:44. Was hoping for 40 minutes or better, so there it was. Water was warm, calm, very nice. I zig zagged a little, so I’m sure I lost some time/energy there, but not too bad.

I came into transition feeling good. I didn’t rush, but I didn’t try to go slow either. I know it’s a long race, but damn it if I lose time in transition. Just under 2 minutes. Not great, but I put on socks too…

The 58 mile bike. Bike was fast and flat. 2:30:58. 9th fastest overall and 4th fastest non-elite. After the race everyone kept telling me I rode too hard (hence the bad run). But the thing is… I didn’t. I stayed below my target HR. I didn’t feel like it was a hard effort (though after 40-45 miles I had enough… right around 2 hrs.). I just kept my cadence steady, geared right, HR just below the right zone. I didn’t feel I went too hard at all. In fact, I think I could have gone much harder. Ate 5 gu’s about 30 minutes apart, 48oz of Gatorade, 24oz of water. If I don’t eat another gu/gel for while I’ll be very happy.

Transition two (T2). Nothing exciting here… I got off the bike, and there was no way I could run through transition after 2 and a half hours of fast biking so I walked as fast as I could. Grabbed my running shoes, race belt, hat and was off. < 1:00.

The 13.1 mile run. Run was just bad. It started out good, though. First 3 miles were ok. 8:05, 7:57, 8:30. Felt good, thought I would settle into a nice pace. Had some water at each water station, had some clif bloks… Instead it got super hard. Every mile after that I walked at least a little. Started to get some 9:40′s, 10:00′s and 10:15′s, When I was running I was still moving around 8:30 I think… but I had to take more and more walk breaks. Every aid station and mile marker was like a desert oasis. I started the run and a volunteer told me I was 17th overall… not bad considering I was Wave 3 (Wave 1 started at 7:30am, Wave 2 at 7:35, Wave 3 at 7:40, etc). But then a freight train of 60 or 70 runners came rolling by. Also, not sure how the heat affected me (it was about 85-90 degrees), but it was hot. My run was a 2:02:47. I ran the Hyannis Half Marathon earlier in the year at 1:30:xx… so I thought I had something better than 2:02 in me, but being able to do something, and then being able to do it in a 1/2 triathlon are two completely different things.

Overall – I finished in 5:14:40… 20 seconds faster than my goal time. But I had anticipated a 40:00 swim, 2:40 bike, 1:50 run and transition time… not 38/2:30/2:00…. 51st overall, and 5th in my age group. I believe I was 2nd in my age group at the start of the run….

As much as I suffered and cursed it during the run. I would do it again. I can’t believe how much my legs twitched, spasmed and seized up as soon as the race was over – though during the race was OK. Immediately after the race was worst, but pretty much into the evening. The next morning was just sore. Legs sore, back sore, shoulders sore.

I guess for the next one I’ll have to really focus on training. Sprint training doesn’t translate well to this distance. Great job to everyone that raced. Takes a lot of guts to do this (and self loathing?). And thanks to the volunteers. It was great pick me up to see and hear everyone.

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