2018 IRONMAN FLORIDA (Haines City version) Race Recap #IMFL

Unless you were living under a rock, you heard that IRONMAN Florida was detoured to Haines City after Hurricane Michael ripped through the panhandle, sideswiping Panama City Beach rendering the area unable to support an IRONMAN event..

In comes in IMFL RD, Ben Rousa, and IRONMAN + Haines City to relocate the race 400 miles away and still have it.  No small accomplishment for 3 weeks notice, and after verifying refunds for lodging in PCB, changing flights, booking new lodging, rental cars, etc etc the race was on for me!

Hurricane Michael and the logistics changes distracted me from my pity party after IM Chattanooga.  My back KILLED me on the bike.  My stomach DID NOT like me on the run.  It was kind of a $hit show from mile 20 on the bike on.  Worse timing performance than 2014 on basically the same course WITH NO SWIM in 2018.  I seriously had doubts about racing at IMFL.  Once Michael hit, I was instantly more grateful for the chance to even have a race that I snapped out of it. BUT, would my back be an issue?  Would my gut suck it up?  Read on to find out!

They also offered deferral into IRONMAN Texas next April, but we were able to make the logistics work, so myself and the crew headed down.

I raced.  Family got a beach.  We made it work!

That's a VERY abbreviated version of the angst and anxiety surrounding the whole hurricane and aftermath... anyone that went through it can attest to the days and weeks of that process.

I was also a part of the IM Certified Coaching crew that was at the Become One tent handing out wrist bands and we got up on stage for a First Timer panel on Friday.  If we chatted, say hi!  It was so much fun talking to all the first timers and every time I asked "are you ready?", every person was like "oh yeah!".  Not one person showed any doubt or fear.  Either good poker faces or they were all ready!

THE SWIM // 1:13:50 // 1:54/100m pace

It was wetsuit legal and the course was a two loop on a "pants" pattern.

Overall I was happy with my time and expended energy.  There was more beatings in that swim than any race I have ever done.  The turns were crazy with everyone coming in tight, and then pools of utter chaos as the pack tried to spread out again.  People swimming over, under, across, stopping... holy crap I should have taken self defense courses along with training to be ready for that swim.

For the amount of sighting, turns, avoiding and all other swimming gymnastics I had to do, I'll take that swim time as a win.

Lake before race day.

Love me some Xterra wetsuits!

THE BIKE // 6:03:15 // 18.5 mph

While not approaching the speed I had hoped for, it was a small victory on the sense I was not in crazy back pain for the entire ride.

At IRONMAN Chattanooga I was in so much agony from mile 20 to 116.  My lower lumbar started to hurt, nerve pain would shoot down my leg and I would lose any ability to apply power and it was MISERABLE!  It severely affected my mood for the run and kind of put a shadow on the race experience.  It also affected me so munch I was questioning racing IMFL.

Rewind a few weeks and I had a great bike fit guy come to my house and tweak my setup.  Down side was it was so cold in Kansas City I didn't get time to ride outside much at all.  Mostly trainer rides and for getting used to aero for long periods, it's not great.  LOVE indoor training for speed and power work, not for getting used to aero for long periods.  Short story, I was going into the bike at IMFL with NO CLUE how it was going to play out.

Mile 20... D@MN IT the back pain is BACK!  Started the old routine of standing up, stretching it out, and suffering.  I was staring down the barrel of 92 miles of pure suck fest.

But something interesting happened around mile 40.  I was trying and adjusting position and remembered what my bike guru said about trying to get elbows on pads and relaxing the hands.  I went to the extreme.  All weight on the pads, but was BARELY on the seat.  Basically the pads and my feet were all weight bearing... and you know what, it worked!  The pain subsided and every now again I could twist at the core to stretch out, not stand upright and fully stretch, and manage.  I had some power back.  I wasn't going to crush the course, but I wasn't hating life.  I could tell after a while that the rest of my body needed more time to get used to the position, but that's minor compared to the relief I was getting.  No way could I have found that position on my old setup.  We have another appointment to get it fully dialed in.  For once I'm optimistic the bike won't be a suffer fest.

Mile 40 to 112 went pretty quick and I was in T2 before I knew it.  Yes, I still was READY to be off the bike, but it was crippling pain.  I'd call it a win.

THE RUN // 5:39:21 // 12:57 min/mile

Wheels, good bye.

The wheels came off on the second loop.  Stomach issues were back in FULL FORCE.

It wasn't the legs.  I was hydrated and peeing on the run.  I had PLENTY of nutrition on the bike.  My gut was just not having it.  I finally pulled over at an aid station and made the decision to force a purge.  I was over this.  It didn't help.  I actually cramped while heaving.  $hit show x 2.

Then it happened.  I tried my HOT SHOT anti-cramp.  I knew it was a gamble and I just barely sipped it.  Bad idea.  Made it to the Base Salt aid station and UNLEASHED in a port-a-potty.  No forcing needed here.

So there I was... loop 3... 2x puker... walking it home.  I tried to jog when I could.  If my stomach protested, I walked.  The reality was I felt a lot better after the second hurl and my pace improved.  The problem was I wanted REAL FOOD.  Not clif bars, gu's, chews, pretzels, chips or broth.  I wanted a PB&J sandwich.  Juicy burger with cheese.  All those aid stations and some were grilling their real food and I could smell it.  I wanted so bad to pilfer a burger from them.  I should have asked...

So that's the run... worse and worst ever full IM run.  Not because of fitness.  Not because of lack of training.  Because I f'd up my nutrition.  How?  Read my parting thoughts...

FINISH // 13:15:29 // 96th in AG

While 96th may not be all that impressive, it's my best AG finish to date after 6 full IRONMAN events.  What!?  2nd worst time after IM LAKE TAHOE in 2013, but BEST AG PLACEMENT EVER!  Wth.




What that tells me is that the course was not kind to a lot of people.  I would not call it tough per say, but the mental focus that went into the change of venue was depleting for the entire trip.  Not only was I having to focus on the race and logistics of a full IM, but I had to make sure the family was set up with an awkward stay at Anna Maria to get their beach trip and me handling race stuff in Haines City.  I had to commute Friday and Saturday back and forth and it was non-stop full speed.  No real time to relax and enjoy it.  I'm not complaining, but rather offering that as a warning to other racers that non-race and training stress is real and can add up.  Move a race 400 miles away and it adds up for anyone.

PARTING THOUGHTS

Having a proper bike fit is key.  I have had back issues aside from cycling and this brings it front and center.  It makes me upset at the last fit I had in 2017 and how much was just missed or left out.  Finding a good fitter is just as important as the gadgets they use.

I'm going real food.  I'm ditching all the race stuff that companies say you need and is engineered to fuel you to the finish line.  Yeah, they may provide the basics you need, but if you can't stomach another gel or chew, what's the point.  PB&J sandwiches for one.  I'll be looking at other options as well and testing them out.

HOT SHOT... this product has changed the cramp game for me for sure.  Problem was it's a factor in my GI issues on the run.  Future races I plan on one at swim start and one at bike start.  I'm going with Gatorade Gatorlyte in the bike sports drink to load up for the run and take packets with me to throw in drinks on the run.  I can't do the spice of the HOT SHOT on the run.  It's derailed a couple of races for me this year and I was trying to make it work since they fix my exercise induced cramping issue.

HEY!  If you read this far, check out a couple cool things.

1. I'm on team Zoot for 2019.  I raced in their tri suits this year and loved them!  If you would like 20% off an order from them, follow THIS LINK and comment on the Facebook post tagging your friends and liking my Facebook Page before 11/22 to get a chance to get the code.
2. I am re-launching my web site www.SetThePaceTriathlon.com.  I am adding a members area as a supplement to those that are stuck between not wanting a full 1-on-1 coach and not knowing what the heck they are getting in to with long course endurance events.  Bookmark the page and check back 11/22 for the best offers EVER to be a part of the launch.
3. If you are interested in 1-on-1 coaching, and I like to reward those that READ THE ENTIRE post and those that race the same races as myself, send me an email at ryan.falkenrath@setthepacemedia.com with the subject line "Starfish Pineapples".  Why?  Cause if you send me an email with that subject, I sort you out and read you first and you get 30% off my coaching rate FOREVER.  Simple.

2018 IRONMAN FLORIDA PANAMA CITY er HAINES CITY Crash Course

If you have not been living under a rock, Hurricane Michael ripped up Florida last week.

Not to dismiss the devastation caused in Panama City and Mexico Beach, Panama City Beach was hit pretty good as well.  Power out.  Water out.  Cell service out.  2500+ Triathletes didn't know what was going to happen to the race on 11/3 in PCB, including yours truly.

Amazingly IRONMAN moved the event back a day and 400 miles from Panama City Beach to Haines City.  Pulled a rabbit out of the hat.

I'm going to skip all the drama that ensued about deferrals, changing trips, etc, and focus on the course.  It's the IRONMAN 70.3 race venue at Lake Eva.

Here's the quick and dirty, so you can trash any course analysis from PCB for this year!

Contributions were dug up from the IMFL Facebook group and Diana Woolf who finished up IRONMAN Louisville in full FF gear raising funds for PTSD - check her out!

Also, if you want to help out the Red Cross, I whipped up a fun t-shirt that all proceeds to directly to Red Cross.  Check it out!

SWIM
The swim will most likely be a two loop course in Lake Eva following the pants pattern... It is a small lake but not shallow to the degree you will touch the bottom. Imagine it will be crowded on the second loop.  Think washing machine and lots of slowdown at the turns...

BIKE
The Bike will most likely be a two loop of what the 70.3 course is so you can reference the Florida 70.3 website for that bike course map. There are some sketchy sections of pavement, but overall most 70.3 racers found it to be fine. Drive it before the race, some of the intersections can be dicey. In April, there was little wind and it was humid and hotter than hell. One intersection is a little technical, but nothing crazy. Wind can be a factor. First 25 is flat and open with quite a few turns in the first 10mile-ish. After bok tower there are hills. Course is pretty much flat, with a few hills (basically on the 2nd half, none of these is long). First half of the course is pretty flat and there might be some wind on the second one. Some portions of the course are not closed to traffic so be careful.

You will come screaming down a hill into transition. There will be a lot of people on either side of the road, which usually results in someone trying to cross the street when you are barreling downhill at 30+ mph. Be on the lookout.

 Do realize the elevation gain from PCB to Haines City.  It's not your pancake flat course, so be ready!

RUN
The run will be a brand new 3 loop course. It might be a little hillier than you were expecting with PCB. The original 70.3 course was 3 loops for 13.1 miles, you had 2 serious hills with no sun shade. Many false flats. Be ready for a challenge with little cover, heat and humidity.

2018 IRONMAN CHATTANOOGA Race Recap #IMCHOO

2018 IRONMAN CHATTANOOGA race recap... the race of irony and nothing like the first time around!

For the first time racing the 140.6 (or 144.6 for Chattanooga, or 142.2 for this year) I repeated a race course.

I LOVED the race in 2014.  It was great.  Down river swim.  Rolling hills on the bike.  Nice run through Chattanooga on a cool day and rain on the run was even better.  I have such a positive remembrance of that 2014 race, so why should 2018 disappoint?

Just a warning, I'm going to be brutally honest with this post.  I've stewed on it for a few days and at this point racing these events, it's not just to complete them.  I have goals to keep getting better and progressing, whether it be in time or how the race felt.

IRONMAN Chattanooga 2018 was a gut check.  Really made me do some searching to think about what's really important for this stuff since it's an integral part of my life.  So, don't read in too much of the gripes and complaints, but more so being critical of myself and the type A personality I have.

So lets get this started right...

Swim cancelled Wednesday.  Right out of the gate.  Too much rain.  Too much bacteria.  They didn't even want to mess around and wait to see.

I feel for the first timers.  Wiping out the swim is a gut check, but in reality they had 4 more miles on the bike, so technically it was a 142.2 which is still more than 140.6.  It probably still didn't take the sting out and a lot of people opted to not race.

Personally I wasn't all that bitter.  This was IM 5 and so far I had been lucky with no modified races until now.  I also have IM Florida in 4 weeks, so another chance to get a complete full in for the year.  I still count is as a full in my books.

It was actually less stress involved since you didn't have to worry about swim gear.  No T2 bag.  We started at 8:30am in time trial start on the bikes.  Slept in.  No shuttles to the swim start.  Kind of different, but less stress.


I also commemorated the experience with a off the cuff t-shirt and sticker on custom ink.  Visit the site HERE for the shirt and HERE for the sticker if you want to get one before it shuts down.

While in Chattanooga, I had a few minutes to create a tutorial on gear bags.
If you ever wonder what to do with what, check them out and share them up!
YOUTUBE LINK HERE

THE SWIM // 0:00

Like I mentioned, swim squashed.
I heard some people actually swam the river before the race and some swam in pools to get the 2.4 in.  Props to them, but that just didn't seem appealing to me.

I opted to sleep in and get to transition around 6:30.  Drop my run special needs, check the bike and headed back to my car to chill for a bit.

Headed back ready to race around 7:45.  Hit port-a-potties, stand around at the bike racks and then filter out to the TT start.

It was surreal to do a TT start at an IM event.  I did it at 70.3 Racine in 2016 after a storm rolled over and we waited for like 3 hours.  But to know this was how we were starting and to go through the process.  It took some acclimation to let it sink in.  Still have 116 miles on the bike and 26.2 on the run.

THE BIKE // 6:10 // 18.8 mph

This is where my cheese starting sliding off the cracker.
My fitness is ahead of 2014 and biking has improved over the winter, no doubt.  Workouts have been killing it... but I knew my bike fit was going to come up.

Sure enough around the 1:15 mark, my lower back started aching and radiating down my leg.  It zaps my power and I have to frequently stand up and stretch it out.  It just sucks.  I rode 10 minutes slower on the same course in 2014.

I tried to distract myself with nutrition and hydration plan staying on the mark, but on some of the long slow ascents, I just could not ignore it.  I even stopped after the 60 mile aid station and stretched.

Don't get me wrong, I'll take the time because some don't reach that, but to know your fitness is a lot better than that and you are limited by a functional issue... very frustrating.  But, no one to blame but myself for not getting addressed even though I paid through the nose for a fit late last year and it still didn't really get better.

To do list includes some PT for the back and a bike fit.  Trying to get those lined out because IM Florida is going to suck if nothing changes.

You would think with less power exerted on the bike, I would have something left for the run.  But, what you don't think about is the anxiety you carry for 4+ hours on the bike dealing with the pain.  It was emotionally draining and knowing I had a 26.2 mile run after was daunting.  Luckily it goes away when I get off the bike.

THE RUN // 5:06:02 // 11:40 min/mile

Well that sucked even more.
That's 34 minutes longer than Choo 2014.  34 f'ing minutes!?

So much for that theory my fitness is better than it was in 2014.  Well, it is, but the key is race management and course conditions.  2014 was a lot cooler on the run.  2018 the sun came out to start the run and stayed out.  It might have been low 80's, but that direct sun and humidity was a killer.  Even after hitting a solid hydration plan on the bike and being fine on nutrition, I hit the ole stomach issue.

Bloated.  Painful.  No sloshing though... I gutted out what I could running to each aid station at a pace to not go over the line.  I wanted to at least be consistent the whole run and not shoot my wad on the first 8, walk 9 through whatever and then try and rally.  After Barton hill the first time, I speed walked all the other hills and jogged the downhills and flats.  Stopping at every aid station for water in the Simple Hydration bottle and ice.  I also took in Gatorade and coke to have some fuel with a banana hear and there.  I staved off the mental crash, but my stomach just wasn't liking the run in the humidity after the painful 116 mile bike ride.  It was a stretch.

THE FINISH // 11:24:28 // 103rd in AG

Not exactly what I thought I was capable of.  Not really at all.

2014 was 11:48:00 WITH THE FULL SWIM.

Had I swam this year, maybe a 50 min + 10 min T1?  12:24???  Ouch.  Nothing stomps down the ego more.

But the funny part is that this was my best placing in my AG at ANY IRONMAN event.  I was 122 at Boulder in 2015 dealing with plantar fasciitis.  So... I guess maybe a few others suffered along with me.

TAKEAWAYS

Bike fit bike fit bike fit bike fit.
Ya, being a coach you preach this to your athletes, but coaches make the worst clients not listening to their own advice.  Honestly I know it's not cheap and having a sub par fit leading to the pain I am in now, I'm gun shy to spend that much on another fit that might or might not help.

I am addressing the back specifically with PT and sports doc visits.  I'm not found of replacing workouts with PT, but being in recovery/taper for IM FL, I have a little flexibility.  Hopefully that helps.

Taking some mental strain off the bike leg I think would be huge.  Nothing stresses the gut out like anxiety.  Dumping stress hormones into the gut only speeds up the stomach pain on the run.

I have work to do in order to handle hot course runs.  I had similar issues at IM 70.3 Boulder on a warm run.  I know I did not get enough fluids in and had the same back issues.  Back after that holy grail of gut management.

I also have a FB group I started sharing course and training tips.  Join up and read up on the weekly tips!  Still learning new tricks after 14 years in the sport!

2018 IRONMAN 70.3 BOULDER Race Recap #IM703BOULDER

Best Intentions don't always make the best race plan.

That was my major lesson from IRONMAN 70.3 Boulder 2018.  Stark contrast from the same race in 2017 minus bike course changes.

Before we jump right in, I wanted to share a few pit stops I made while in the endurance mecca, Boulder, CO.

Retul's HQ is in Boulder and they threw an open house for their experience shop that featured Specialized gear.  After all, they are owned by Specialized.  I have had a Retul fit done, and it was OK, but it's like any other tool out there.  It's only as good as the person using it.  I sat down with Jason and chatted a little bit about what makes for a good fit and what you should have in mind when/if you start looking to expend the resources to get a fit done.

Here at Retul with Jason to talk bike fit.
Posted by Triathlon Training Daddy on Thursday, August 2, 2018

I'm envious of you all that live around Boulder.  Did you know that CU has an excellent resource for triathletes?  ANYONE can use the services, not just students.  They have professional run analysis, bike fit and swim analysis on campus.  I stopped by Swim Labs and spoke with Anne, who in her own right is not a swimming slouch and runs CU's swim program.  Swim Labs is also an official IRONMAN partner and IRONMAN certified coaches like myself get a discount for athletes.  Contact if you want to know more!  Great resource!

Live at CU Boulder with Swim Labs Boulder and Anne to talk swimming! IM certified coaches get a discount on the service! Track me down at www.SetThePaceTriathlon.com to learn more AND/OR sign up to be a beta tester for our membership site starting 9/1.
Posted by Triathlon Training Daddy on Friday, August 3, 2018

 

 

Race week

I drove into Denver Tuesday.  I wasn't consume with adaptation to the altitude more so than getting to job sites for my day job.  I had 4 active projects in Denver and 2 potentials to visit.  It was extremely convenient to combine work and racing.  Reduces stress being away from the family for more trips an helps spread out some costs.  Wednesday and Thursday was pretty busy getting work done, fitting in some taper week training and then heading to the VRBO in Boulder.  Solid 4 miles from the Rez entrance on the back roads.  Worked out perfect.

I'm not going to bore you with all the ins and outs of IRONMAN village, check in, etc.  Instead I'm going to jump into the thick of the race logistics, what happened, and my recommendations for the future.  As always, if you have questions, feel free to hit me up.

THE SWIM // 33:31 // 1:44 per 100m

This is like a carbon copy of 2017.  Same course minus the start style.  Wetsuit legal.  Rez swimming is the best.

You meet the most interesting people in the port-a-potty line pre-race.

What was interesting was the start was changed to a TT start.  BUT, unlike other TT starts, they separated the groups by a few minutes each.  So the 30 minutes and below group headed out and then the 30-35 group I was in hit the water like 2 minutes later.

While I appreciate doing away with the waves making people wait an hour to get going, one realization for me was this did not reduce the contact I dealt with the entire swim.  Honestly I probably could have been faster had I not had to swim over, around and whatever to avoid getting hit and kicked by others.  It was like that the entire 1.2 miles.  Much the same in 2017 with waves starts.  If this start style is repeated at any other events with breaks between groups, I'm moving up a group and starting the back to avoid the collisions.  It seriously detracted from my time having to stop, move over or regain momentum avoiding people.

THE BIKE // 2:41:53 // 20.7 MPH

The bike was interesting.  In 2017 the course was around 2 miles short.  My average was around 20.5, so no real gains there.  The course was also slightly different for 2018.  After checking, elevations were about spot on, but it felt like a little more effort to get through some climbs this year.  Maybe just a perception thing.

One tactic I changed this year was working harder on the bike testing the fitness in cycling I had been working on over the winter.  I had a solid race at 70.3 Chattanooga in May 2018 and rode conservatively to have something for the hilly run then.  Boulder would be pretty flat on the run, so decided to ride aggressive to see what happens on the run.

Couple things in retrospect on that decision.  Riding harder didn't really net me much time savings.  Harder effort got me 0.2 MPH faster which is just a few minutes, which will later demonstrate my point that I confirmed that killing yourself on the bike is not a good race plan.  Just because a course is flat does not equal faster on paper.  Flat courses mean more time grinding the pedals whereas hilly courses like Choo allow for cresting of hills and conservation of energy on the down side.  Much different strategies.

I also noticed A LOT of drafting.  Blatant.  6 to 7 riders at a time inches off each others wheels.  They would pass me and just slide back over to the right in line without anyone trying to pass.  Even an older gal I was chatting with at the swim start was drafting in the race.  Seriously... ride your own race.

THE RUN // 2:10:12 // ugly pace...

Time to pay the piper.

Forecast was spot on.  Sunny and 90+.  They day before and after were in the 70-80's with clouds.  It lead to a false sense of security that my race plan to hit the bike hard and I believe I would have enough for a solid run was delusional.

This was so disappointing after the last 70.3 paces around 8 min/mile and lower at Boulder 2017.  I held a decent pace until mile 8 and the bike effort and heat caught me.  I drank at aid stations and walked each one after mile 8... but the damage was done.  I was severely dehydrated and no amount of water was going to get me back in the race.  My blood had to be the consistency of molasses as my stomach had shut down.  Muscle wise, I drank my HotShot and was good to go.  No cramps.  Turnover was no issue.  About every 0.50 miles the gut said NO MORE an I was reduced to walking.

I was pissed to say the least.  Following up the 5:03 at Choo in May with a 5+ hour effort and a crappy run at Boulder was a lot to take in.  Luckily I had 5 miles of running/jogging/walking to cipher on it.

The run course has been the same since first time I ran in 2011.  2 loops around the rez on gravel/dirt roads with no shade.  3 different experiences on the same run.  It happens.  2011 was crappy as well, but it started much earlier.

THE FINISH // 5:33:41

While I'm not exactly happy with this time, I don't want to poo on anyone's accomplishments that take more time.  The heat made that run tough.  Props to all that got it done.

For my expectations and that next rung on the ladder of sub 5 hours, this race blew chunks, and I almost did literally as well.  I was cooked at the finish.  I didn't even realize a KC native/tri friend was my catcher until I left the finish area.  I was probably a little bit of an ass, but I also was severely dehydrated.  It took a solid hour and a shower at the swim beach and hydrating to get back to feeling well enough to pack my gear and hit the road to drive 9 hours back home to Kansas City.

While still annoyed, some of the biggest stumbles can be great learning experiences.  Now I know if there's a chance to over reach on a bike potion, then make sure it's not on the hottest day of the month.  Had it been last year's weather, the run could have been different.  More water on the bike could have helped.  I was probably over the 1% dehydrated I target and after that, it's a losing battle even on a cool day.  Either taking in more water, or reducing bike effort would have paid more dividends on the run.  The 2 to 3 minutes given up on the bike could have saved me 15 to 20 minutes of walking.  I also forgot zip ties for my speedfil tube which lead to kind of tying it in a knot around the stem.  It kinked and at times took some effort to get water.  The bike IS THE BEST TIME to get hydration and nutrition.  I did fine on nutrition, but hydration, not so much for race day conditions.

FINAL THOUGHTS, SHOUT OUTS

Another race, another experience to draw on.

Don't get me wrong, I appreciate very much getting to do this sport.  Not everyone can chase their passions like this.  BUT, I do work had for my passions.

All the training can't make up for a bad race plan.  Lesson learned that I cannot plow through a severe weather day and expect good results.  You just can't ignore the heat an try to race through it.

If you have read this far, if any of my ideas resonate with you, you want to know more, anything.... consider jumping in the ring to be a beta user for my membership side of my coaching site.  Beta users will be chosen 9/1/18.  Launch will be Black Friday 2018.  You may even get a sweet deal if not chosen for a beta user, but you have to send your info in!  Visit www.SetThePaceTriathlon.com for info and link to the form.

Finally, thanks to the people and products I appreciate most. Future members will get discounts on these products and I'm only working with those I use and believe in.

Rapid Reboot
Duke Cannon
Xterra Wetsuits
Rudy Project
Gyst Concept

2018 IRONMAN 70.3 CHATTANOOGA Race Recap#IM703CHATT

Last week was the IRONMAN 70.3 CHATTANOOGA triathlon in Chattanooga, TN.  Where were you!?

I was there!
I came.  I saw.  I finished.
End of race report.... ok maybe not.

There's a couple of things that happened in between.

I headed out from KC the Thursday before... for my 12 hour drive that started after throwing the kids on the bus for school.  Being a thrifty racer, I opted to drive with all my gear and stay at a budget friendly BNB 1.5 miles north of the river.  I brought all my own food and with the exception of dinner with some friends the night before the race, I avoided costly trips eating out.

BUT, along the way, I spotted the below and our good friend Chris that doesn't seem to get the idea of taking care of your bike.  I mean, really?  Your bike's outside on a rack when you have a camper trailer?  Bad form.  He got some razzing on Facebook for that.

I also hung around IRONMAN Village for some announcements and the Pro Panel.
One awesome announcement was that IRONMAN and Chattanooga extended their contract for 5 more years for the half and full.  The race isn't going anywhere for a while, and for good reason.  Great venue!

The pro panel consisted of Andrew Starykowicz, Andy Potts, Adam Otstot, Heather Jackson, Meredith Kessler and Linsey Corbin. Listen in as they weren't all that excited about the points system being modified and having to chase new targets to qualify for Kona.

I dropped by Quintana Roo bikes for a factory tour and sit down with new IRONMAN world record holder Matt Hanson.  QR are great bikes (despite some issues I had with components that they replaced for me when I dropped in) and Matt seemed like a cool customer.

On to the race...
THE SWIM // 25:08 // 1:18 per 100 m
Hello swimming.... can we say wetsuit and down river swim!?
I wish I was that fast in real life, but nothing helps the freestyle more than rubber and a current.  I know I enjoyed the self seeded start, rolling start and only 25 minutes to get 1.2 miles.  I'm pretty sure this swim time will stand for the rest of my life as a PR.

THE BIKE // 2:44:54 // 20.4 mph
After the swim warm up, I hit the road.

It wasn't like I remembered the full in 2014.  The first 15 miles were uneventful and then it started wearing on me.  No, not the hills.  The chip seal roads and cracks every 4 feet.  I was so worn out by being rattled for 56 miles.  My back did NOT like that.  For the full, I'll probably look at a lesser inflation on the tires to soften the ride.

There was some drafting, sadly.  Couple of pace lines 5 to 6 riders deep passed at times and looked to have no intentions of spacing out or passing.  Just zooming by having a great team ride.  But, when you have 2500 athletes, some aren't going to play by the rules.

I also implemented my less is more in nutrition and more is more in hydration.  My goal was to get just under a gallon of water in on the bike, half a bottle of sports drink and only took 1.5 GU gels.  This was after breakfast 2 hours before the swim and clif blocks 45 min before and hot shot 20 minutes before the swim.  Also had a hot shot to start the bike.  The plan was hydration, energy to make it through the run without needing solids and avoid sloshing and GI issues on the run.  I knew the hills were coming on the run and heat was starting to be a factor by the end of the bike.

THE RUN // 1:45:43 // 8:04 min/mile
While not blazing fast, it's a solid pace for 13.1 miles after 1.2 swim and 56 miles on the bike.  I hit my goal here to stay close to my 7:30 pace which slipped the last few miles and hill sin the heat.

The big climbs conveniently were in full sun locations, keeping everyone honest and exposing those that had not prepared to make that run.

I caught most of the bikers I was hop scotching with on the bike without a problem and made some serious headway.  I was on pace for a sub 5, but with 4 miles to go, heat kicking up and more hills to come, I was relegated to holding whatever pace I could find and get to the finish.

THE END // 5:03:54
Not a PR technically with the 5:01 in Boulder, but the bike was 2 miles short in Boulder, but Choo is a down river swim.  each in their own way helped me out, but the hills on the run for Choo were a lot tougher than the run around the Rez in Boulder.  Equally difficult in their own right, so I'll keep the 5:01 PR knowing I gave what I had for Choo (A effort) that with any past fitness, I would have taken longer.  Had I raced Boulder with this fitness level, I think I would have easily been sub 5.


Thoughts about racing a half

• Be ready for heat. It snuck up in a hurry on the run. Do some runs in the heat working on energy management and hydration. 
• Focus on managing the excitement that will come out of T2 when you get off the bike and the crowds are cheering. There's a tendency to ride the wave and then be walking by mile 7. Even energy flow out of T1 and T2. 
• Get some hydration at the aid stations and walk them a bit to let everything settle. You have 13 miles to get all that energy out. 
• If you do training indoors, practice being in aero as you would outside. Personally I had the saddle time, but not enough indoors was spent in aero and I paid for it with a sore back and having to get out of aero a lot to stretch the back on the fly. Dare I say that was the one point I could have saved more time for my sub 5. 
• NUTRITION For Choo I only had the following: 700 calories overnight oats mix 2 hours before start time. Brought it and drank it after transition setup. Hot shot 20 min before start. clif blocks 45 minutes before start. Hot Shot in T1. 1.6 GU gels on the bike. Half a serving of gatorade packet on the bike. 24+ oz of water on the bike - enough that I had to pee 3 times Hot Shot in T2 1 dixie cup of Gatorade on the run + sipping water every aid station As you can see, that's not a lot of calories. I depended on my breakfast for most of the race and supplemented a little during the race to avoid GI distress. Don't get caught up thinking you need to eat a ton during the race. Obviously if you are out there for a bit, you will need a little more, but you're body can only take in so much on the bike and run before you end up with a gut bomb.

Thoughts for IRONMAN Chattanooga 144.6

• The roads are mostly chip seal and cracks = bumpy and momentum draining. Be ready on the flats to be peddling with some power to keep momentum. 
• When training, think about the start and end of the ride and then subtract 10% of the energy you have left (probably more). That's what you end up with on race day. Don't race to 100% of your power. The bike is energy management and time to fuel and hydrate to set up the run. Don't blow it by focusing on a speed or target split time. 
• So many factors can change your bike time and speed. Be comfortable riding in groups. The course will be crowded on the bike loops. 
• Run course... think Hospital Hill x 2 for you KC locals. It is draining to have to climb those hills. Take the hill runs seriously. Learn to manage the effort as you will be doing that 8 to 10 times over 26.2 miles in the heat. 
• The last few years the heat was in the 90's and it's more humid than KC. BE READY and expect A HOT DAY. Hydration, pacing and energy management will be key between having a great race and dragging across the line looking for the med tent. I know... been there with a big fat DNF at Texas.

Well, that's a lot and about wraps it up.  Any questions?  Shoot me a note, comment on the blog, find me at www.SetThePaceTriathlon.com - REACH OUT!

ZWIFT Academy Tri Team announced, and we've got the insider on the American Rachael Norfleet!

Surely you have heard of the Zwift Academy Tri team by now, right?

Maybe not?
Well, at least you have heard of ZWIFT!?  RIGHT!?

Virtual train and race your way to KOM in their make believe cycling hell, I mean world.  Personally it's been my go to for winter, and will remain my go to during the season week rides for various reason, but this post isn't about me.

It's about Rachael Norfleet!

The ONLY American on the team of ONLY 4 PEOPLE!!!

Here's the low down of the app process and what the final team gets.

" If you’re looking to podium at Kona, we’re looking for you. Apply to join our team backed by Specialized, share your training journey with Zwift, and make it to race day at the IRONMAN World Championships. As one of four members on our elite amateur race team, you’ll have access to unprecedented support from our partner: Specialized will provide bikes, helmets, clothing, cycling shoes, and accessories. We’ll fly you to their wind tunnel in Morgan Hill for aero testing and a bike fit to ensure no watts are left on the road. Once you qualify for the IRONMAN World Championships, we will go even farther by covering your entry fee, flights, and lodging. It doesn’t stop there — you’ll also fine tune your training with race-proven mentoring from Lucy Charles, together with access to world-class coaching advice from Tim Don. Applications close March 18."

Not bad.

Neither is Rachael.

She's coming off a breakout year racing 70.3 Worlds in Chattanooga in 2017 (5:09) and the IM World Championship in Kona ALREADY in 2015.  Her time at Boulder 70.3 in 2017 of 4:42 is getting down right speedy.  She's up next at IRONMAN Santa Rosa on May 12th, skipping college graduation weekend.  But hey, she still gets the degree.

And, since I live in KC and have ran several races with her and bumped into her here and there, I thought I'd reach out and share some insight into what makes this 24 year old endurance athlete tick.

Sit back and enjoy the Fast 11 with Rachael Norfleet:

1. Who's was your Childhood inspiration? My sister. She still is.
2. What's your favorite race? Favorite race distance is 70.3.. Favorite race in general is any race my parents are able to come to. I love having them with me on race day (no matter how old I get!)
3. What's your favorite post race treat? Ice cold beer no question and Lays potato chips.
4. What do you hate about racing? The clean up that comes afterwards... Getting your bike from transition when you're tired... Washing your bike, bottles, kit ect. Finding GU in your jersey pockets.. Sometimes months later lol
5. Tip each for swim, bike and run that's helped you improve the most.  Across the board: Consistency.  Swim: Stroke work all. the. time. An efficient stroke is a fast stroke.   Bike: Develop a large range of cadence. Widening my range of has given me a lot greater ability as a cyclist.   Run: Run all of the paces. All of the surfaces. All of the grades. Variation is your friend!
6. Does training improve or sink your love life? Definitely both. Steve and I are constantly finding balance. He tried to coach me once. That definitely sank our love life haha. We train a lot together so it is a great way we are able to spend time with one another. We just do our best to support one another and it usually helps to improve our love life!
7. What’s your most embarrassing career/race moment? Oh man definitely putting my wetsuit on backwards at my first race
8. How do you push yourself through the pain? I always think about the time I spend away from my family and friends to train and race. I figure if I am going to take that time, I am going to make the most of it and give the best I can to it weather it is a training session or a race.
9. Is winning everything? Winning to me is knowing I did my best. Any day I can walk away feeling that, I've won!! So... yes! :)
10. Two of the biggest lessons learned from overall training perspective to make the transition to a KQ speed and endurance? I’m not sure I ever “made a transition” but I think, even as certain components of training have changed with time, I’ve always held true to a few core principles. - be consistent - do your best - show up (physically & mentally) - be good to your body (sleep, food, recovery and balance have always been a crucial pieces for me!)
11. Biggest tip after racing IM 70.3 Worlds in Chattanooga to help 2018 athletes get the best race even though the courses are different, but same climate?  Love the hills. Befriend the pain!!

You can follow her along at:
https://www.instagram.com/TrialsOfLifeLoveAndFitness/
https://trialsoflifeloveandfitness.wordpress.com/
https://www.facebook.com/RachaelNorfleetTriathlete/

There you have it!  More insight into Rachael.  Thanks for reading.  As always, if you want to connect more, look up www.SetThePaceTriathlon.com and/or sign up for the email newsletter!

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by Bravenet.com

Garmin Connect IQ Summit 2.0 updates #CIQSUMMIT18

So being down the street, I'm at Garmin's Connect IQ Summit 2018 for round 2.

It's a unique look behind the curtain of what's going on in the super tech nerd side of that GPS device that all of us endurance athletes obsess over (most of us anyways).

Never heard of Connect IQ?  You're not alone.  I wasn't really aware until last year's summit what exactly it was.  It's the back end side of third party software development for Garmin devices.

Change your watch face on your Fenix 5?  That's a connect IQ app.

Have the strava segments on your edge 1030?  That's a connect IQ app.

That's kind of the over simplified version.

DC Rainmaker made an appearance for the keynote address.  Check it out.


That have made announcements that affect the developers about how they can access the platform, info, data, etc and push their apps into the marketplace for you athletes to integrate into your daily life.  It's low profile for us end users, but some are big for developers and open all kinds of doors.

What might be more interesting to the every day athlete are a few of the new devices.

The Edge 130 is released.
Garmin press release HERE.
DC Rainmaker review HERE.  "The Edge 130 is kinda like a mini Edge 520. Mini in size, and slightly reduced in features. But not in the amount of stuff it packs in. Make no mistake – this is definitely not an Edge 25 or Edge 200 similar from years past. This is not some low-end unit that you look at longingly for its looks and size but then realize lacks the brains to match. No, this actually packs in a crapton of stuff."

The Edge 520 Plus is released.
Garmin press release HERE.
DC Rainmanker review HERE.  "compare exactly how it’s different from the ‘original’ Edge 520 first:
– Added full map set for display of roads/routing
– Added turn by turn navigation capabilities, also route recalculation
– Has Trendline popularity routing engine overlaid atop the new maps
– Added Rider to Rider messaging (introduced on Edge 1030 last summer)
– Added two mountain bike trail apps loaded by default (TrailForks & Yelp)
– Updated Strava Segments algorithm found in Edge 1030 that is more accurate for racing segments
– Added slight differences in data page/field layouts
– Added new Extended Display mode for Garmin FR935/Fenix 5 integration as a secondary display (Edge 820/1030 will get too)
– Beefs up by 2g more than the Edge 520 (63g vs 61g)"

 

The Varia RTL510 rearview radar is released.
Garmin press release HERE.
DC Rainmaker review HERE.  "The RTL510 has two core purposes: A) Detect vehicles overtaking you from behind B) Be a rear-facing bike light (that’s also visible from the side)"

Thanks for reading!  Hope this helped. 

If you found this info helpful, check me out at www.SetThePaceTriathlon.com or sign up for the email newsletter below.

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What do I wish I knew when I started racing IRONMAN 70.3 and 140.6 triathlons

Through conversations with some athletes I was speaking to about coaching, a question that's pretty common came up, that I hadn't really thought about until now.

What do you wish you knew when you started out?

I framed that around the crossover from short course to 70.3 and 140.6 distance races.

Ahhh what do I wish I knew.... loaded question. For starters I wish I would have thought out picking IM Lake Tahoe with 8500 feet of climbing a little better. That was a tough introduction to the full, but on the flip side, you can't really get much worse than that on the bike course.

Rain, snow and freezing temps anyone?

But, in seriousness, here's my top 3.

1. Nutrition matters. Hydration gets lumped in there, but as you go to longer events, what you eat and drink early in the day will have a HUGE affect on the end of your day. I also wish I would have been more particular in training and every day eating instead of viewing training as a license to eat whatever I wanted.  Don't get me wrong, I indulge more than I should, but less than I used to.
2. Adaptation and improvement comes over time and consistency. For those of us with day jobs trying to fit IM races in, it's tough to have a long off season that's not structured to ramping up to like 20 or more hours on peak weeks. I train more consistently year round so my high volume weeks aren't as crazy and I don't burn out before getting to race day. That's how I feel motivated to do an IM a year and have a zest for the sport after 14 years.
3. Plan plan plan. Make sure you have all your gear you need, travel planned, race day logistics, EVERYTHING as much as you can think of taken care of well before race day. The last thing everyone needs is stress the couple days before and day of the race. Planning it makes it a fun day even though most people don't care for planning.  It creates time to discover that flat tire and fix it before the race.  It creates time to find that busted spoke to swap out at bike tech support before your first IM and avoid DNF due to mechanical or crash due to said spoke issue.

This is just scratching the surface of what I have learned thus far.

Thanks for reading!  Hope this helped. 

If you found this info helpful, check me out at www.SetThePaceTriathlon.com or sign up for the email newsletter below.

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There's speed, and then there is SPEED

As aspiring age group triathletes, we mostly are all reaching for that improvement in fitness and race times year after year.

If you compared your first race to say, your 25th, you'll probably think sot yourself "wow, I'm getting speedy!".

I know I look back and couldn't imagine running sub 7 for 13.1 miles, but I have now.

And then you find people like Kevin Denny, and you know what speed really looks like.

Just check out his resume of racing.  He's a member of the Every Man Jack team and is loaded up for the 2018 season.  He also happens to live in Kansas City, and I've had the honor to be pummeled by him several times in races and have unique access to this high level elite amateur triathlete.

Highlights of his races include:

• March 26 – Great Plains 10k – 32:53. 1st overall.
• April 8 – Rock the Parkway half marathon – 1:14:25. 4th place overall.
• May 14 – Kansas City Triathlon – 1:58:55. 2nd overall. Raced against pros.
• May 21 – Ironman 70.3 Chattanooga – 3:56:05. 1st AG, 2nd Overall Amateur by 8 seconds. (shortened swim (and down river)).
• August 12 – Age Group Nationals Olympic Distance  – 2:00:12. 7th overall, 3rd AG 25-29.
• August 13 – Age Group Nationals Sprint Distance – 59:53. 2nd overall. 1st AG 25-29.
• September 10 – Ironman 70.3 World Championships (in Chattanooga) – 4:20:19. 9th in 25-29 AG. 24th overall amateur. 54th overall.

Recently Kevin graciously agreed to answer a few short fire questions on his racing, training and tips for Chattanooga 70.3 since he was at the venue twice in 2017.  Don't forget Kevin still works a full time job during the day and still pulls of training and racing at the elite level.

So, without further delay, here they are!

Question 1 : Tip each for swim, bike and run that's helped you improve the most (3 tips total, 1 per discipline)?
Answer : "For the swim, find a good masters program or coach to work with, and swim more often. For the bike, follow a good training program and progression (Zwift races every time you ride will not help in the long run).  For the run, I'm a firm believer in off the bike running and race specific pace. Doesn't have to be far, but I routinely run 2.5 or 3 miles (15-18 min) at my goal race pace."

Question 2 : Two of the biggest lessons learned from overall training perspective to make the transition to a KQ speed and endurance?
Answer : "Two biggest lessons: 1. Keep easy days easy and hard days hard. Training in the "grey" area will not make you better and will likely lead to injury or burnout. 2. Have fun. It is, after all, a hobby for 99% of the population."

Question 3 : Biggest tip after racing IM Choo 70.3 to help 2018 athletes get the best race?
Answer : "Run on hilly terrain. 70.3 Chattanooga course is hilly on the run, be prepared. It will destroy your legs if all you do is run on flat trails/roads or treadmill."

There you have it.  Some gold from a a very fast age grouper for you to chew on while you're Zwifting away getting ready for your 2018 season.

Thanks for reading!

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by Bravenet.com

Why does the distance on your watch differ from the treadmill!?

It's that time of year...

Everyone except the hard core are on the 'mills.  Dreadmill.  Devil's highway.  Whatever you want to call it, it's COLD as sh*t outside right now and people are on them.  Problem is, those number driven hard core metrics watchers are getting fed up with the inaccuracy of their recorded workout vs what the treadmill says they did.

I'm a HUGE fan of treadmills, used appropriately.  Long slow runs greater than 10 miles.. no thanks, but I'll do it if I have to.  But, this post isn't about converting you to the mill.

This is addressing the litany of questions, comments and frustrations I' get from athletes and readers about the accuracy of recorded workouts vs actual treadmill mileage.  I even get the issue myself.

There are TONS of reasons why what the treadmill says and what your watch says will vary from mild to wild.

1. Not all treadmills are created equal.  I have a 7 year old Sole in my basement that I torture myself on.  How many times have I had it tuned up?  0.  Yep... I'm have no illusions about the complete inaccuracy of speed and distance on my machine.  I trained for an April marathon on that bad boy last year and in no way shape or form was it accurate.  I've learned to suck it up and go by feel and pay less attention to the metrics.
2. Think about point 1 if you go from home, to the gym, to the community center, to a hotel... etc.  Different makes and models and who knows how well they are maintained.  Ask the desk attendant at your hotel when they last serviced the treadmills and be prepared for a deep stare into the oblivion.
3.  For simplicity, I looked up the Fenix 5 user manual for indoor training.  Here's what they say.  "Indoor Activities - The fēnix device can be used for training indoors, such as running on an indoor track or using a stationary bike. GPS is turned off for indoor activities. When running or walking with GPS turned off, speed, distance, and cadence are calculated using the accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed, distance, and cadence data improves after a few outdoor runs or walks using GPS. TIP: Holding the handrails of the treadmill reduces accuracy. You can use an optional foot pod to record pace, distance, and cadence."
4. Another tip, if you mix up your runs with speed, cadence, AMRAP work, etc, expect this data to be even more dicey to calibrate accurately.
5. If you get a solid calibration from GPS, again if you do speed, hills, or any other variance work on the treadmill, your watch will not know how to apply it and you might actually show a slower speed doing speed work.
6. If you check your watch a lot, and stop swinging that arm, you will mix it up.
7. If you swing your arms wildly while running, you could clock an inaccurate pace.
8. This causes even more stress when people go to change the distance recorded by their device to be more accurate.  How many miles did you really run on the race pace workout with jogging and walking mixed in?
9. Don't get confused on what products will fix this issue and give you accurate data.  Garmin has the HRM-Tri, HRM-Run and The Running Dynamics Pod.  READ CAREFULLY - they measure running DYNAMICS, none of which are pace and distance related.  You get some juicy tidbits about your running form, but none of it will fix the treadmill inaccuracy.
10. The BEST bet for treadmill accuracy is the Foot Pod.  Garmin and a lot of others make them, and Garmin states "Unlike simple pedometers, this foot pod uses advanced MEMS inertial-sensor technology to analyze your movements and is responsive to stride-length changes to achieve 98 percent accuracy for speed and distance."  Read that?  Speed.  Cadance.  Distance.  It is your best bet for treadmill accuracy.

Thanks for reading!  Hope this helped. 

If you found this info helpful, check me out at www.SetThePaceTriathlon.com or sign up for the email newsletter below.

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by Bravenet.com