Fenlon rev3 quassy 13 race report
Race Report: Rev3 Quassy half 2013
5:24:44
I have had a very good outseason and my race training has gone well. I increased my ftp and vdot and making rev3 Quassy an A race, went in with a goal of 5:15.
Pre-race
In bead early but Bruins were on so watched listened to most of the game – got up at 2am drank chocolate smoothy(boathouse) and had very small ½ almond butter sandwich about 600 cal total
Up at 4:15 still feeling full did not have anything else to eat but started sipping Gatorade.
I usually get to transition very early but we got caught in traffic trying to get into parking lot(make note if I race here again). This was my 3rd time racing Quassy and I was very organized and had gone through my pre-race checklists etc..many times so I remained very relaxed.
Got into transition area with enough time to set up and grab my wetsuit and goggles and head for the porta potty line. Ate a gu gel and drank close to 16 0z water. Over to start area for 6:45 watched the pro starts at 650 and then found a nice spot to sit and relax for my 720 wave start
Swim
33:39
Wave was broken into 2 groups for my age 40-44 I went off in the 1st group. Started in 2nd row off to the left had a straight shot to the far buoy. Clockwise swim sets up great for me as I breathe primarily to the right. Very smooth relaxed and uneventful swim. The only issue was after the 1st turn we headed directly into the rising sun and sighting was tough. I veered right at one point and had to cut back to get around a buoy/ felt comfortable the whole swim and got out of the water feeling good.
T1 2:22 can use a little more practice here but not bad
Bike
2:51:34
Ate a gel as I headed out on the bike and my legs felt good. It started to heat up pretty quickly and I knew I was going to need to drink as much as I could to have a chance on the run. I dialed back my bike slightly and tried to ride a smooth race – no flat sections on this course so it took some focus. Every aid station I doused my arm coolers. I think I rode pretty smart overall and took advantage of the downhill sections.
Nutrition in bike: 4scoops infinit:524 cal + 2 gels and 150+ oz water also 6 salt stick caps
Duration: 2:51:36
Work: 1983 kJ
TSS: 157.6 (intensity factor 0.743)
Norm Power: 209
VI: 1.08
Distance: 56.22 mi
Grade: 0.0 % (26 ft)
Cadence: 30 147 85 rpm
Speed: 0 46.7 19.6 mph
T2 1:33
Run
1:55:36
I knew the run was going to be tough due to the heat and my high sweat rate and once I made the turn up the 1st hill through the woods on the gravel road I started to curse myself and wonder why I had come back to Quassy again! Through the run I was really able to settle in pretty well through most of the run my pacing was a little off and I had to walk parts of the steeper hills – I could feel my body temp rising and heart rate going off the charts. At each aid station I drank water, soaked arm coolers and dumped ice into my shirt which really helped. I started drinking coke at mi 6 and that really helped as well…may have made sense to start on coke even sooner. I also took 2 salt stick tabs about mi 4 –I didn’t bring any with me but they had at the aid station.
I had to walk up a hill at mi 12 which killed me and probably kept me from breaking 1:50 but I knew I had to if I wanted to finish strong.
Ran through the finish with my daughter Haley and it was a thrill for her – then I jumped into an ice bath w Steve Ross and that really helped me cool down and start my recovery
Also got my finisher medal, dropped it and thought it might chop my toe off(biggest race medal eva!)
It was great seeing all the EN peeps there being led by Brenda. Looking back and taking the course and heat into account this was a very successful race for me – HIM pr and 16 minute pr on the course. I would really appreciate any feedback especially regarding nutrition or approach to hotter temp racing. I haven’t had a chance to acclimate at all with the weather we’ve had in the NE but am hoping I can work on it with my upcoming long runs heading into Mont Tremblant IM. Thanks EN!!!
Comments