Rev 3 Quassy
My mindset going into this race this wouldnt be a race for me, this would be a training day. I did want to push myself hard and knew going in that this course is the real deal. I left Quassy with many lessons learned and a focus to get much more prepared before a race.
Pre-Race
Felt super organized I always print up the pre-race list for the packing of the tr-gear. Travelling from Nantucket always adds a few more steps, the main reason we do this race you can leave Saturday morning on the first fast boat and be back home on the island on Sunday evening.
Funny story we ending up going to a Maggie Mcflys in Gloucster CT, who knew this was a chain of restaurants. Very cool to see some old friends and make some new friends
Race morning we left the hotel to late and were rushing around to get out of transition, we were caught up in traffic. Unfortunately we missed the team photo and in the rush forgot my pre-race nutrition for the swim.
Swim
45.00 minutes
I have tried hard over the off season to be stronger swimmer.I felt very comfortable in the swim, my concern is that I am not getting faster. I was not able to get into a good rhythm It is become quite obvious I need to thorughly review my training and look at a swimming coach. Note to self to discuss with Coach Patrick...
Bike
3.30
Felt pretty good coming out of T1 I did notice that I was bloated and belching, it was quite concerned that I may vomit. I waited to start consuming my nutrition. I had real shortness of breath for the first several miles.
I felt quite comfortable on the bike and was being patient on the hills saving myself for the run so I thought. At mile 40 I had the mose severe cramps that affected both quads, it became clear that I had not been fueling myself correctly. I worked through this cramp, mentally was so mad at myself. At mile 50 I cramped up again I had to get off the bike and was lying down in the midde of the road to try and alleviate this pain.I was playing the survival game at this point.
I made my way back to T-2 and was ready to quit for the 100th time.
My average power for the race was 180 watts.
Run/Walk/Shuffle
2.30
I found myself running I say that because I was not convinced that I could make it. I ran when I felt good and walked when it got tougher. This run is the real deal reminds me of New Bedford Half Mary.
I focused on refueling and cooling myself down with water, gatorade and salt sticks. Found myself having a small recovery and start picking up my pace between mile 6-11.
Final Recap.
Made some crucial mistakes that affected my perfomance, I was under-trained for this race. Need to find a better solution nutrionally compensating for the heat. I proved to myself that I have the will power and tenacity to deal with a tough day. It was good to see the team out there on the course.. This race has me re-focused asking the right questions.
Comments
I have found that Pre-loading with salt sticks and Calcium and Magnesium in the day or two before a race is helpful. I also drink plenty of Gatorade or similar the day before. This yr at Quassy, I also took a combination of Salt Stick/Calcium/magnesium 4 times on the bike and kept my effort level down. I'm not sure which was the more important factor, but I had no quad cramping for the first time during a race.
John,
Before the race I was drinking 1 bottle of water to 1 bottle of gatorade. I had 3 bottles of carbo pro, efs and salt sticks combo for the bike course. I need to average a minimum of about 500 calories per hour, I will definitely start reviewing the combo of Salt Stick/Calcium/magnesium before and during the race especially when the heat indicator is going up.
Thanks for the feedback.
I will keep this is a constant reminder.. Thanks