My Really Long Oceanside 70.3 Race Report - A 33 minute PR versus Wildflower!
Well, it was a week in the making and turned out to be almost as long as the race, but I am proud to tender this humble race report for your review. If it seems too long, just scroll to the end, I try sum it all up.
The report is here.
Thanks!
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Comments
Hey Dino. Great race! Nice write up. I have a Torhans aero bottle system between my aero bars that I really like, although I have only used it in one sprint race. The straw is a bit flimsy but easily fixed with some silicone, easy to drink from, and prevents me from wobbling around as I reach for a bottle on the downtube. Inexpensive. Pretty sure it won't bounce out, and I have found it is pretty easy to refill on the go (practiced on my trainer during the 'big day' last week).
- Cleat change…not a good move. As you learned, you not only pay for stuff like this in terms of equipment snafus (trouble clipping-in), but also there can be major biomechanical issues when you mess with your bike fit aspects…which you unfortunately noticed on the run. This could have been a much worse outcome and I think you got lucky.
- Your target watts were way too low. I realize the race rehearsal spooked you but IF 0.736 is really, really conservative. If you blow a race rehearsal but that seems incongruous with your other Saturday bricks then chalk it up to a bad day.
- The VI of 1.1 is way too high. Even on a "really hilly course" I think you should be 1.04 or even 1.02. That is a pillar of EN execution. Are you able to ride those kinds of low VIs in your training, i.e. on your Sunday ABP rides? You probably have significant gains in your bike split and run from riding a materially lower VI.
- Using the lap function as you did is really a good way to get a new "box" to race within. I do the same thing only I set the autolap to go every 5 miles. That's about the same length as your 15 mins. I recommend this to everyone.
- Totally agree on getting gassed sucking from those aero bottles. I can't use them, and instead do what you mentioned planning to do next time…get a disposable plastic bottle and use that until the first aid station.
- No mile markers on the course…wtf??
Good report Dino. Really like your blog layout too, clean and simple.
Curious what your swim background is, or what your swim buildup was to this event. I think a 30-even split is pretty impressive, but with only 8 weeks to train after the collarbone injury that seems to be quite the feat.
Other misc notes, I too have learned my lesson the hard way about making last minute changes to bike setup. “Don’t do anything new on race day” harkens back to the days of my first sprint, it’s literally probably the first and most common piece of advice that is given in regards to triathlon, but it doesn’t matter how many times you hear it or how ‘experienced’ you think you are, it is still a lesson you will have to learn yourself the hard way for it to really sink in.
My experiences with Speedfill A2 on the other hand are contrary to yours, I love the thing, it’s been a godsend. However, I don’t actually mount it in any cage. Mine is velco-strapped directly to my aerobars so it’s not going anywhere.
I also agree with Matt that an target of 195W for a 266 FTP is very conservative for half. With a limited time to train coming back after an injury, I know there are a lot of potential factors going on here, but I’m still curious what your testing protocol is for determining your FTP?
Personally, I have 2 ‘FTPs’. There is my FTP for training and my FTP for racing. I don’t care if my ‘FTP’ for training is high, it’s a carrot I dangle in front of me, a game I play with myself to try and set a new high score at the arcade.
My racing FTP isn’t a game. I want the number to be accurate and truthful, a number I really could hold for an hour (not 20 minutes), on a flat road, on a similar setup and in similar environmental conditions as what I’ll be using to race—or failing all that, a lot of confidence in my ability to estimate what that number will be.
My intention is not to accuse you of inflating your FTP, but I think this is a relevant topic to people who are coming out of the OS and into the their in-season training and/or approaching their first races of the season. Our definition of FTP will change from OS to in-season, and for late-season races I think it’s much less of an issue since we’ll typically have months of outdoor riding in by then to help us better gauge what our legs really have in them for X hours.
But for these earlier season races without as much mileage under our legs or data on our screens, it’s always a bit riskier of a proposition.
Good Job Dino! Congrats on the PR! I liked the format of the report and pics!
I think Matt's right: 73% FTP is too low for HIM, but I think what gassed you a bit was the high VI. A good take away for WF, smoother but higher output: you'll be faster, and fresher!
Way to go!
What Trevor said about 2 x FTP's. Also, since I suspect most of your riding involves a lot of climbing, you may need to sort out road bike vs tri bike vs flat steady state vs tri bike on a hill, etc.
I wouldn't call Oceanside a crazy hilly course. The first ~26 miles are basically flat (a couple small hills), there are 3 distinct hills on the backside but they are easy to figure out (ie, not screw up) because they are each pretty long. The gradually uphill rollers on the backside between about mile 30 and 35 really get people.
As such, I think your Ninja Steady Skillz could probably use some work but you have plenty of time. What you want is an area with:
As I think about it, Bonnelli park is a good venue. Hwy 39, Sierra Madre Ave out to Glendora, and a few others come to mind. And riding like this around others who are not, providing you with a good frame of reference, is always a good idea.
--Wow you are a fast swimmer!
--Your VI was way too high! Fix that and own it for the next race. You will be faster (not coasting as soon) and fresher (not burning matches on hills).
--I find it very hard to hold 0.85 for a HIM 'If' riding steady, but no reason you shouldn't be able to target at least 75-80% 'if' you are riding steady.
--I auto lap every 2 miles while racing so I keep an even smaller box than you and Matt (~6 mins or so)
--Changing your cleats just before a race. Rookie mistake, c'mon maaaaan....
--I love my Speedfil A2. It's the bite valve that sucks (or forces you to suck). Remove the bite valve and cut the straw to about 5 inches or so. Super easy to suck the water out and you can twist the straw to rest on your arm when you are not drinking so it stays out of the wind. I also use the stronger regular Gorilla cage and run the Velcro strap around the bottle and around the bottle cage. It is IMPOSSIBLE to launch that bottle if you do that.
--You should really put more thought into your Transitions. It's a hell of a lot easier to take 5 mins out of your transitions that out of your run split. If you are using the bags that are supplied, always leave them completely untied. And either pack the stuff in he bag in the opposite order you'll be putting the stuff on, or simply dump the bag quickly and take what you need. Don't do anything sitting that you can do while moving. i.e. get your feet out of your bike shoes while riding the last couple hundred yds. Also put on your run shoes and have the rest of your stuff in a ziplock Baggie so you can take it and do stuff while running out of T2 (i.e. visor, gu, fuel belt, etc.). Ask a volunteer to put your crap into your bags for you as you leave Transition (like your wetsuit in T1 or your bike helmet in T2).
Great points from John. Each season I do some transition practice and I feel it's probably the best ROI of the season. For races with transition bags I dump the bag...if you pack it properly there isn't anything in there that you don't need, so you won't have to worry about putting anything back in. I also carry everything out of transition and put it on while running. I like the ziploc bag idea and will try it...up to now I've wrapped everything in my hat and put an elastic band around the hat to keep it all together. I know one guy who puts a set of sunglasses in his running hat too, because his shades are over his helmet straps and so they come off when he removes his helmet and he doesn't want to put them back on in transition. I don't do that but one thing I do is tape my sunglasses to my bike frame in T1 and put them on once I'm settled into the bike. In Vegas last year when it was a no-wetsuit swim I put my arm coolers on my aerobars and put them on my arms after I got going on the ride and my arms had dried off. Actually I just found the pic and will attach it if I can figure out how...you can see my arm coolers on my bars and even my RoadID hanging off my handlebars! Oh, and one other thing I do is stash a bottle of spray-on sunblock in transition and carry it out so I can spray myself once I'm settled into the run.
Dino,
Really enjoyed that. Had me laughing out loud twice! Love the lego touch....nice.
I have a HIM coming up soon, and got a PM about 6 wks ago. I too have been struggling with finding my race watts that will allow me to run the whole HM. My last RR I stayed in the 80-85% FTP the whole time (on a basically totally flat route) and then did the 6 mile run brick. I found the last couple of those miles hard to hold my MP. Just imaged that I do not want to feel like that on race day....and this RR day did not include the HIM swim. I have one more RR to do before next HIM, but I completely understand the "fear" of overcooking the bike and paying for it on the run. Sounds like I need to target 75-80%, based on reviews of your report.
Thanks for the time you put into that. Very helpful for me.
Jeff
Coach,
Yes sir! Will do.
1. I swam and played varsity water polo in high school for four years, so I have a bit of a swimming background. I also taught SCUBA in the waters of SoCal in college. So, I am pretty comfortable in the open water with a wet suit.
2. The FTP thing is probably correct. My current FTP was tested in early March using a variation of the 2x20'(2') protocol that Rich taught me on a 3.5 mile climb in our neighborhood. I have been using it for 18 months. The last test yielded the 266 number on my tri bike, but to everyone's point it is sitting up and hammering up a hill. It's not a race FTP in the bars. So, the 196 NP I posted is probably higher than 0.73 IF, but I still think I left a few watts on the table. 205 might be the sweet number for Wildflower.
If i can squeeze in an "aero test", I will try something different.
3. Yeah, guilty on the VI thing. I need to dial that in. I wanted to run well and as a result I coasted on more the couple of the descents. But, there are also two climbs on this course where I was in the small ring (compact crank) and 28 tooth cog still making over 250 watts just to get up the 12% grade.
Thanks for the local route suggestions, Rich.
4. Transitions - I know i can go faster. I have done sprints where I have had both T1 and T2 in under 2 minutes each. I just needed to get my head in the game.
Thanks again, chaps!
Great race Dino, and congrats on the PR! I always enjoy reading your reports
. Some random thoughts:
Overall, very impressive race given your comeback from injury! Also, you're in the M40-44 div now?? I keep thinking that you're at least 5 years younger, haha.
Something I did notice when running behind you was how long your breaks were at the aid stations. I know we walk at the aid stations but for a HIM i don't think it's as critical as in an IM for (mental) recovery. I was able to catch up to you after I ran through an aid station and you walked it. I'd say in a HIM, treat the aid stations like you would do in a half marathon (i.e. walk minimal time needed for drinking, but start running immediately).
I'd also recommend to do your FTP test on the TT bike on a flat course vs climbing. I know Rich likes Chantry, but for me it never worked reliably. I've always had higher power numbers in FTP testing when riding at the Rose Bowl vs Chantry (can be 20 watts difference).
@Ben: My method was to subtract 10% from my Chantry number (up the hill on the tri bike) to get my tri bike FTP. Has always ways worked for me.
@Dino: if you're going to do a flat TT, the Santa Fe Dam is best, I feel. Also, no reason to walk the aid stations in a half.
I can't really tell how hilly this course is (and I know you're a fairly strong cyclist, with the FTP you cite), but the math of it is that you will have an elevated VI no matter how perfectly you ride the rest of the course if there are sections that you MUST ride near FTP just to keep moving. You mention a couple of places like that in your reply.
As an example, with a 3.3 W/kg FTP, I simply cannot ride the WI IM course with a 1.02 VI...whereas Rich with his 4.3 (or whatever) can. (We weigh about the same.) There are too many places where both of us have to pedal ~240-250 W to go up. For me, that's FTP-land. For him, that's just above target maybe. Then I have (or at least ought) to coast after getting to 35 mph on the corresponding downhill (because of my higher relative work) whereas Rich can keep pedaling totally steady at 42 mph. Both my "too high" period and my coasting contribute to a higher VI than Rich will have.
That said, 1.10 is a pretty high VI, and you can probably bring it down.