Muncie 70.3 Race Report
Muncie 70.3 Race Report
Finish Time: 5:02:03.
37th out of 196 my age group (40-44).
Nutrition:
I stuck with the same pre-nutrition plan I used for my first HIM approx. 5 weeks earlier. Practically a cut and paste deal w/ adjusted calories for my weight from the seminar from Jesse in the Wiki (essential if you have not viewed it). Began carb loading 2 days before, then had my applesauce, banana, protein, perform drink at 3:00am, did notice I was pretty hungry by race start so I added in a ½ powerbar 1 hr. before race start.
Race nutrition bike:
0:10 ½ powerbar
0:40 powerbar gel
1:30 powerbar gel
2 large bottles of Perform throughout.
Race nutrition run:
1 gulp of Perform (or whatever I could get down while still running my pace) at each aid station.
Swim – 0:34:50:
I stayed with my slow-out build pace in the swim approach to avoid my 200-300 meter out of breath / I’m trapped in a washing machine panic I’ve had in the past. Worked well again, but between my fitness being improved & being more comfortable in the washing machine I’ll amp it up some for Steelhead HIM in a few weeks. My swim time was o.k., but I thought I had swum faster. I know currents and crowds may have played a role, but I feel I left some time on the table in the swim, at least 1 minute.
Bike – 2:36:53:Fast course! At least that is what I’m telling myself to stop my head form getting too big J. My last HIM my Norm Power was 199 & my bike split was 2:42:31 (however I swore that coarse was like 1.3 miles long, at least that’s what my Garmin said).
My numbers for this bike were:
191 Norm Power
1.03 VI
207 TSS
.889 IF
148 HR avg.
Went pretty much as planned outside of my water bottle cage falling off with 1 hr. remaining in the bike, fortunately I heard it getting lose, so I grabbed my bottle that still had Perform before it went, and held it on my extensions the rest of the ride. I knew I wanted to back down the bike watts from my previous event as I felt a little cooked heading into the run, felt much better in run this time.
Run – 1:45:03:
I knew the second I got off the bike, running into T2 I was in good shape for the run, man was I happy about that! Felt really good first few miles, really had to hold myself back. Halfway mark I was averaging 7.6 mph exactly where I had hoped to be by race end. I lost one more tenth by race end, was definitely tired by the last 3 miles, but I don’t think I’d change much in regards to nutrition to attempt and combat that. Fitness gains will bring my times down. Just in my two HIM events I’ve learned I’d rather deal w/ a lack of nutrition with 45 min. to go vs. feeling like I had too much.
Man, all in all a pretty damn boring race report. Nutrition worked well, transitions were smooth, times were what I targeted, I know courses vary but I’m pretty happy with an overall reduction of 8 minutes from my first HIM. I’m confident with a little time gain in the swim, holding steady on the bike, and pushing the run just a little harder I’ll break the 5 hour barrier at Steelhead on August 4th. I can’t wait!!!
Lessons Learned / To Do’s:
Tighten bolts on bike pre-race. (I had done this to the bolt that fell out, apparently not hard enough).
Pick up pace in swim, now comfortable enough to without having panic attack.
Another Video to Chris at bikefit.com, pics during race show me NO AERO!
Target 7.7 mph avg. next run. I know I can hold this, if I keep that Norm Power on bike the same.
Jonas McCluskey