Birthday challenge 50
Posted By Ralph Moore on 18 Aug 2013 08:00 PM
OK Team,
Birthday Challenge in the books.
Unfortunately I can't respond to posts in the Challenge forum for some reason so I am posting my report here with my Short course peeps.
I ended up doing the thing backwards for several reasons but it was an interesting experience since it totally invalidated any pacing advice.
I started off with the 10 mile run at 6:30 this AM. It took me 1:44:55 at a pace of 10:32 per mile. This was my first trisport event of this length (since I am a short course guy) and so I was also learning about my nutrition plan. GU gel every 30 min for the Run with a couple of applesauces and a cup of coffee to get me going. PR distance.
Recovery for about 30 min on my front porch with a fruit protein smoothie and lots of water, then out on the bike. New handlebars with bar-end shifters made life much easier and everything worked for a change. I started to slow down a pretty good bit the last 5 miles or so. 50.25 miles in 3:05:53 average speed 16.2 mph. I ended up drinking 11 bottles of water and 5 GU gels. Probably need to get more electrolytes in the future, maybe some sports drink in between the water.
Another protein smoothie on the front porch to recover but the open water swim had to start near 2 PM due to the tide. That is why I ended up doing the swim last and it was pretty challenging. I had some pretty significant quad cramps about 15 min into it but they went away. My wife and daughter kayaked as my support crew. Ended up with a time of 1:22:39 for 3.32 miles. made a BIG mistake by having a glass of champagne with my wife afterwards. Talk about a cheap drunk...
Here is the evidence.
http://connect.garmin.com/activity/361093841
http://connect.garmin.com/activity/361093804
http://connect.garmin.com/activity/361299087
New Garmin is just the coolest. I have lots to learn about how to use it. I am trying to post pictures of my maps but have not gotten that figured out yet.
It does make me think that a half IM may not be out of the question for me next year.
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Comments
NICE!
Great call having the safety kayaks out there. I know I would have cramped up, bad, within the first 5' of the swim after doing that bike and run first