Perpetual motion

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Archive for the 'race report' Category

Post is Epilogue

Swim ExitNote the cap and gogglesBike 1Bike ProfileAero goodnessLast bridgeBringing it in hotStart of the runStill feeling good......and mugging for the cameraInside 4 milesStill going wellIt's business timeFinishing chuteAlmost thereFinEpilogue

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Great expectations

Short version: Best race I’ve had yet, despite an awful swim.


For reasons you’ll soon understand, I was not super excited about this race. Part of it is the normal pre-race/pre-travel jitters that I get (will my bike fit in the rental, will my hotel be decent, should i really be racing twice in two weeks). I’d waited until the week of the race to book my hotel room (at the La Quinta downtown in New Orleans, which ends up being a really nice hotel).

Packing the bike is typically not a big deal. Typically. I should have remembered how difficult it was to take off the pedals before IMC, because lo and behold, I couldn’t get the pedals off my bike again. They’d been wrenched on so hard that it took standing on the allen wrench with the bike upside down to get the threads moving. Time to figure that out? About an hour. Aside from that, packing was pretty uneventful.

Getting to and from BWI is a pain in the ass. It’s ~50 miles from NoVA, and at the right time of day is a 45 minute drive. 2:30PM on a Friday is not the right time of day, ever. I had figured it might take an hour and a half to get to the airport leaving me two hours to grab a decent meal and just in general have a calm day of travel. HAHAHAHAHA. What’s that they say about the best laid plans? That they’re typically shit when it comes to acting on them? Right. The drive ended up taking 2 hours and twenty minutes, and since I’d ended up leaving 15 minutes late, this meant I had about an hour to park, check the bike, get through security and maybe get some gummi candy (candy du jour lately has been sour patch kids), which are infinity times better when they are soft then when they have been sitting out for a while.
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It’s supposed to be cold in Canada, yah?

First things first: I finished ironman canada in 11:17:41, which is a 21 minute PR. If that’s all you care about, you can stop reading now.
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I got my mojo rising, there’s a poodle in my strudel!

Did the Dextro Energy – Washington DC triathlon on June 21. At the end of the day, I felt pretty good about the event. Yeah, if you look at my time, you might be wondering why, but here goes (skipping packet pickup because that’s the same pretty much everywhere: listen to a presentation, get your packet, find your goody bag).
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Chin up, cheer up

I signed up for the Kinetic Half a little over a month ago, thinking it would be a decent test of my early season fitness and a good way to end the first half of my season before going on a break for a week of golf. The last month of training had been somewhat up and down: a 10 mile run where I battled very tired legs and some side stitches (hadn’t had those in years) followed by a 26W increase in FTP. But the overriding, overarching feeling from at least the past month was that there was very little pop in my legs. I should have said something, should have taken some time off (more than a day or two) to recover. But being who I am, knowing how easily I can give up when something gets hard, I didn’t. I went into the race thinking right around 5h would be probably best case, but more likely was a 5:15-5:20 time.
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Making do

Some days, I just really don’t feel like training. Or doing much of anything. But there’s something that drives me to train when I’ve got a workout on the schedule. Maybe it’s the fear of letting someone else down.

Got a lot of testing done over the last two or three weeks. Thanksgiving I ran a half marathon in 1:37.39. That’s 6 or 7 minutes faster than I ran last year, and since last year was the fastest I had run it… I’ve been doing something right. It helped that I had my sister to run with me. Or rather, to push me and push me and then to drop me with two miles to go. I don’t begrudge that at all. She should drop me when I can’t go as fast anymore. So she dropped me and ended up putting 20 seconds or so on me (most of that in the last half mile). That’s a Vdot of 46 or so, which is pretty much what I had been assuming.

Bike test last week was nice. Woke up in the morning, put on my windy/rainy day gear and got to do my FTP test outside. I’ve been riding pretty much exclusively indoors due to illness and/or foul weather for a while, so it was just really really pleasant to be outdoors and have my nose going as the awesome snot factory that it is. I’m beginning to find the infinit a bit sticky, but it seems to be doing the job so well that I’ll deal. FTP was 228W, again as my coach and I had been expecting/assuming.

Swim test of 1000 yds was last Friday. I think I did the right distance. I think. Not 100% sure, but also not sure what direction I was off in. Anyhow, ended up being about 1:36/100 yards, which isn’t all that much improvement over the last test I think (maybe even a bit of a slip). Oh well.

Now the real fun begins. I’ve got my targets and that’ll help really focus the training for some tough intervals. We’ll see how everything else pans out.

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Olympic stupidity

This will pale in comparison to everyone rocking LP. But I figured I’d report on NYC Tri, and how I totally buggered the entire week. I will keep count of the comedy (of errors?). Pictures so that you don’t have to wade through the rest of this… here

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Epic Fail

I signed up for the Total 200 back in May when I didn’t know what I would do with myself with a total lack of goals for the rest of the summer. It seemed like something cool to do with my fitness, and a way to meet some really cool people in the area.

Woke up at 4 AM. No breakfast really, just some water and soda to get a few calories in my stomach, which was already beginning to feel a bit unwilling to cooperate. At 5 AM, showed up at the organizers house, get my special needs bag set up and get ready to go. We head out almost immediately at 6 AM (6:00.33 AM to be exactly). For the first few miles, we tour the center of DC and then head out of the city as a big group, which gets fractured by stop lights. We pass a few people changing flats but for the most part, we make pretty good time to the first aid station at 20 mi. in. Have a clif bar, refill on water, and top off my inifinit concentrate bottle with water, then continue on through rolling countryside for the next 25-27 miles or so before we hit the next aid station. We’re pacelining, so we’re making pretty good time, though we stop a few times to regroup. At the next stop, we decide to form a much larger group for the 3rd leg. This group splits in two, and I end up in the front group (I actually bridge to the front group as it looks a bit more fun and organized). Once there, we end up rotating 2 minute pulls at the front and hit the 3rd stop feeling pretty good. Well, for the most part, I feel pretty good, but I could probably use a bathroom. But we decide to push on as we’ve got a pretty big bridge to go and some people are antsy to leave the stop. Cross the bridge, and one of the riders asks me if this is harder than the ironman. Harder? No. But very different. Make it to the lunch spot after we swallow a few more riders and spit some out, and I use the facilities. Not great results there, but we decide to continue on with an even stronger and larger group. We make it about 13 miles when one guy starts dry heaving and another flats. We stop at a gas station and I get a red bull as well as top off on some water while we wait for the flatted rider. Get back on, go back over the bridge and make it to the rest stop. I’m tempted to drop off my extra tube (I have 2) with one of the volunteers, but I decide against it…

Good thing too, as I flat 1 mile from the stop. The group stops and waits as I attempt repair #1, but immediately on inflation, it flats again! So I tell them to go on and I’ll catch a group that was arriving as we left the aid station. Tube 2 goes on fine, but I get passed by the group that I wanted to catch. It looks like it’ll be just me for the next 20+ miles to the next aid station. Good chance to spend some time aero. Turns out we’ve got an awesome tail wind, so I start making great time. Pass the two riders from the group I wanted to catch as though they are standing still. Doesn’t appear like they want someone to pull for them, so I keep going. 5 miles from the aid station I run into K, a really strong female rider who had the same problem as I did, as well as C, the rider who had been dry heaving before. We also get topped off with water and some soda from my friend S who was awesome and volunteered. She was on her way to aid stop 7 (also the first one we hit). By the time we hit the aid station, I’m beginning to feel ill. Bloated, I suppose, but just a bit ill. However, the group is leaving and I’d prefer to not ride solo, so I decide to soldier on with them after getting some quick soda and topping off the bottles again. We head out and I’m pretty much hanging in the back. The last 25 miles alone didn’t kill my legs as they are pretty fresh feeling, but the rest of my body is in trouble. Every breath feels like it gets caught in my chest. I’m continuously accelerating to catch the group and constantly looking for an area to pull off and call for a SAG wagon. I’ve stopped having fun, and now it’s all about survival. Survival that comes in the form of a Citgo station almost immediately after I get spat out the back of the group. I use the facilities there twice, reload on water, have some gatorade, and dump some water on my head. I feel better, but I’ve decided the next aid station will be my last as my body definitely doesn’t want to continue. I make it to the aid station with great pace and call it a day at 183.5 miles.

I don’t feel awful about my decision. I think it was the smarted decision, but I think I possibly could have finished. But my mind wasn’t in it, and I wasn’t really in the mood to have my body shut down. So: great experience, and if it fits in with everything else next year, I’ll probably do it again. And hopefully finish.

Power stats:

Entire workout (136 watts):
Duration: 9:21:48 (11:48:44)
Work: 4544 kJ
TSS: 503.6 (intensity factor 0.737)
Norm Power: 172
VI: 1.26
Pw:HR: 4.76%
Pa:HR: -4.77%
Distance: 182.481 mi
Min Max Avg
Power: 0 667 136 watts
Heart Rate: 99 168 138 bpm
Cadence: 29 193 83 rpm
Speed: 1:34 0:00 3:03 min/mi
Hub Torque: 0 354 49 lb-in
Crank Torque: 0 1059 147 lb-in

Power-Tap #1:
Duration: 1:17:56 (1:25:58)
Work: 637 kJ
TSS: 73.1 (intensity factor 0.753)
Norm Power: 175
VI: 1.28
Pw:HR: -2.24%
Pa:HR: 17.29%
Distance: 24.725 mi
Min Max Avg
Power: 0 585 137 watts
Heart Rate: 107 160 133 bpm
Cadence: 30 174 81 rpm
Speed: 1:53 20:59 3:08 min/mi
Hub Torque: 0 273 52 lb-in
Crank Torque: 0 1059 154 lb-in

Power-Tap #2:
Duration: 1:21:12 (1:37:03)
Work: 696 kJ
TSS: 86.3 (intensity factor 0.801)
Norm Power: 187
VI: 1.3
Pw:HR: 14.6%
Pa:HR: 0.97%
Distance: 28.2 mi
Min Max Avg
Power: 0 667 144 watts
Heart Rate: 107 168 142 bpm
Cadence: 29 170 86 rpm
Speed: 1:34 26:06 2:51 min/mi
Hub Torque: 0 324 48 lb-in
Crank Torque: 0 1016 149 lb-in

Power-Tap #3:
Duration: 1:19:00 (1:20:58)
Work: 701 kJ
TSS: 69.1 (intensity factor 0.727)
Norm Power: 169
VI: 1.14
Pw:HR: 3.84%
Pa:HR: -11.23%
Distance: 24.906 mi
Min Max Avg
Power: 0 526 149 watts
Heart Rate: 122 162 143 bpm
Cadence: 30 156 82 rpm
Speed: 2:05 22:59 3:09 min/mi
Hub Torque: 0 346 55 lb-in
Crank Torque: 0 844 160 lb-in

Power-Tap #4:
Duration: 6:53 (28:35)
Work: 44 kJ
TSS: 4 (intensity factor 0.602)
Norm Power: 140
VI: 1.25
Pw:HR: -19.71%
Pa:HR: -4.62%
Distance: 1.615 mi
Min Max Avg
Power: 0 326 112 watts
Heart Rate: 122 144 135 bpm
Cadence: 29 114 72 rpm
Speed: 3:06 26:06 4:03 min/mi
Hub Torque: 0 185 45 lb-in
Crank Torque: 0 549 135 lb-in

Power-Tap #5:
Duration: 1:36:02 (2:39:12)
Work: 691 kJ
TSS: 65.4 (intensity factor 0.643)
Norm Power: 150
VI: 1.23
Pw:HR: -0.22%
Pa:HR: 4.87%
Distance: 31.127 mi
Min Max Avg
Power: 0 461 121 watts
Heart Rate: 111 162 139 bpm
Cadence: 31 178 85 rpm
Speed: 1:52 26:49 3:03 min/mi
Hub Torque: 0 290 42 lb-in
Crank Torque: 0 821 126 lb-in

Power-Tap #6:
Duration: 2:25:07 (2:54:02)
Work: 1195 kJ
TSS: 126.8 (intensity factor 0.728)
Norm Power: 170
VI: 1.22
Pw:HR: 0.13%
Pa:HR: 1.29%
Distance: 49.722 mi
Min Max Avg
Power: 0 476 139 watts
Heart Rate: 99 156 136 bpm
Cadence: 31 178 85 rpm
Speed: 1:44 0:00 2:53 min/mi
Hub Torque: 0 310 48 lb-in
Crank Torque: 0 828 144 lb-in

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Race Report

So I’ve already posted an update from IMAZ before the race, so I’ll skip that and get right to race night/race day. My sister, whom I was sharing a hotel room with, was flying in the night before the race, and I was trying to fall asleep before she got in. I may have dozed off, but woke up as she entered at like 11:20PM. Slept fitfully for the next few hours until I woke up at 4 to get ready for the race.

My dad drove me over to the course at 5 AM. He went back to the hotel at my request (I get really cranky when I’m trying to get ready and feeling a bit stressed, but looking back, next time I’d have the whole family there, if for nothing else than to take pictures ).

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