IM 70.3 National Long Distance Championships
I planned on only having 2 races this year, this 70.3 and IMCanada. I also had a great conversation with Patrick last fall about coaching myself 100%. I'm a total gear head when it comes exercise physiology, nutrition, training, health and healing, etc. So with having had 3 different coaches for the 3 years I've been a triathlete I opted for yet another coach this year... Me.
I decided to stay with EN because of the value from the forums and learning from all of your experience and experiences. This year I created a 16 week off season plan with cycling and running. My FTP climbed from 3.7W/Kg to 4.2W/Kg. My run jumped up to a Vdot of 58.5. I transitioned for 2 weeks and then went into building tolerance at threshold paces for 8 weeks (still no swimming). I then began my IM specific training (12 weeks).
This race fell on week 5 of IM Specific training. I also completely revamped my diet. I haven't ate any animal products for nearly 8 years, but after all the science I've dissected over the past year, I decided to reintroduce meat and animal products, but only organic, grass fed, no drugs/hormones. My supplement profile was also revamped along with cutting out all refined processed carbs, sugars, including things like sprouted grains. For the past 5 weeks I was also on a very strict ketogenic diet as well as utilizing Cold Thermogenesis to become a fat adapted athlete (Burn more fat, less carbs) Just for some background.
The end result... my recovery has went through the roof and I feel amazing. Onto the race...
Race night! No carb loading for this race, just my regular nutrient dense meals and supplements. Bed at 10pm.
Race Day: Up at 3:30 am, A few tablespoons of organic unsweet applesauce and Isagenix Isalean Pro Shake. Supplements: EFA's, multi's, adaptogens, greens, Beta alanine, Glutamine. In my Normatec recovery boots for 45 mins and meditate to calm my mind and nervous system.
Arrived at transition at 5:30am checked bike etc.... 45 mins before start: 10 pills of Master Amino Acid Pattern (MAP). 30 mins before start 1 packet of Vespa, 1 Isagenix E+ adaptogens shot.
Race Start: I had a 15 minute warm up and was totally relaxed, in fact so relaxed I was getting a little nervous I was so relaxed. 6:30 the gun went off for the 2 loop swim. Typical tri swim with lots of body contact and I'd only been swimming for the past 5 weeks. Major changes to my swim have been unilateral 2 stroke breathing and getting my spm up with the Finnis tempo trainer.
Swim Time: 32 minutes. Pretty happy with that and how comfortable I felt in the water
T1: no wetsuit strippers, running I got my suit to my waist and ran fast. It's a loooooooong transition. When I arrived at my bike I pulled my suit to my knees and began putting on my helmet while stepping on my suit with my feet to get it off. By the time my helmet was clipped in the suit was off. Grabbed my bike with pedals clipped in and ran to the mount line hoping on in full flight.
T1 Time: 2:13
Bike: The ride is a tough 4 loop course that got pretty congested as there were later waves with an olympic and sprint race happening at the same time. For nutrition I've switched to UCAN and Energy 28 Liquid Superfood in my Speedfill. I also took 5 MAP pills every hour and a Vespa shot every 2 hours.
My 4 bike splits were all pretty similar in time. NP for entire ride: 212, IF: 80.... Lap 1: 217, Lap 2: 219, Lap 3: 207, Lap 4: 203. The bike became hard during lap 3 and very hard during lap 4. I literally had to put my head down and just go to work as if I was in the middle of an FTP set.
Bike Time: 2:32. A 10 minute PR on this course. But during the race I had no idea where I was as I've learned I'm far better at execution by never looking at the clock, only things I can control.
T2: In and out. got my socks on and slid my shoes on and ran out with everything in my hand: visor, race no. belt, shades, fuel flask. After a few minutes of running and settling out of T2 I put my shades and visor on, then my race no. and finally tucked my fuel flask in my back pocket. I find this faster and less hectic than trying to do it all in transition.
T2 time: 1:05
Run: I love to run and I love to run fast, much to my detriment. The course was 2 loops. I settled into a nice pace and ran the first mile in 6:47. For strategy, I split the half marathon into 4 chunks. Leg 1: steady and smooth, not too fast. Leg 2: steady and hard, increasing effort. Leg 3: It's time to work. Leg 4: Bring on the pain and GO. This's pretty much what the run felt like. Nutrition was water at aid stations and more UCAN with Energy 28 Liquid Superfood. The run was tough, but I left it all on the course and was feeling the "hurt" big time by mile 8. Mentally I did a lot of work preparing for this.
Run Time: 1:23 (13 minute PR). Last year on this same course I ran a disappointing 1:36. When I was 200 yards from the finish line I switched my watch to overall time and saw that it said 4:31 and I was in shock. Again I just focus on each stride, form and mile, never thinking about what's done or what's coming up.
Total Time: 4:31. 6th Place in M40-44 and qualified for the Long Distance World Championships 2014. A 23 minute PR from 12 months ago.
Excited, elated, shocked and speechless is how I felt after this race. This is the best I've executed at any race, I've ever competed in. And it's the perfect build for me leading up to IM Canada in 6 weeks.
Hope you enjoyed the summary! Here's a pic of me and my 5 month old Indira celebrating her first race....
Comments
This race was in my hometown, Vancouver, BC. And Robin the one thing I'll add is that I found when I was in Whistler riding the course I would spin out with a 12-27 cassette on the downhills. So for this race I went with an 11-27 (compact too) and I was able to attack on the descents as well. That will come in handy in Whistler, very undulating. A lot of the athletes from this race will be at IMCanada as well, some of whom have raced well over a dozen different IM courses. THe verdict is that IMCanada has the toughest Bike course on the circuit. Of course that can't be confirmed, but IMO I don't know if it's the toughest, but it makes the old Penticton course feel pretty easy. Just be ready for a lot of long undulations (not many short, get out of the saddle climbs) and a slow and hot climb for the last 20 miles.
The bike on this course had 1 major climb. Another challenge was that there were 2 no pass zones that were far too long. Here is the bike course for this race:
and run course, pretty flat and fast:
Yes i always run a 11-28 for any sig hills. I like to spin. This saturday eve i'll have had my first experience of the whistler course.
@Robin, Yup... was an international field with over 15 countries represented. But keep in mind that IMCanada will be moving to the last Sunday in July for 2014-2017. If you planned on racing IMC again, the timing of this race isn't ideal.