REDMAN HIM: My short version
Redman HIM September 2013
I don’t write long reports.
This is the 7th year of this event. This race involves IM, HIM and IM / HIM Aquabike distances. Previous two years had drought conditions and the lake swim was extremely low. I did not race those years. This year the lake was full. This year total participants was approximately 1000. Since I helped stuff packets etc I can fairly testify to the number. There were many from various states and attendance has been growing every year.
During the later part of the season I take extra time off as needed, no questions asked just listen to the body and take advantage of recovery time. At AG 65-69 this is critical. Intensity is critical and that has been fairly consistent all year. Heat and humidity is a factor just like everyone else in the south and does not play favorites. My 4 TTests (the last one was a 4% decrease in late July). I believe this is attributable to a normal lower motivation in late July/August. After 15 yrs of racing, the last 8 yrs have come together from experience, physical conditioning, attitude, nutrition/hydration, coaching. I tend not to get overly statistical or ‘over think’ race numbers and don’t stare at the power meter (PE is about 25%). Writing goal numbers on the bike keeps me accountable. Being a heavy sweater, supplemental nutrition was bumped up this year with more sodium using approximately 800-1000 mg/hour, additional liquids and throwing in some solid food (i.e. powerbars, bloks). I contribute the additional solid food items in the bike stage for starting the runs with more mental and physical stamina.
The lower back is basically ok since more stretching and specific exercises are mandatory. Then comes the knee. The straw that broke the camels back arrived 4 weeks prior to Redman HIM. Prescription strong anti-inflammatory and ice were used and worked well. This time of year my FTP decreased (last test late July-hot) and was down to 210 etc. Race plans called for 78-80% as goal pace. This sets up my run pretty well. The ‘process’ of thinking about cadence, PE, fluid intake, count bikes/runners passed hold premium results with me. The week before the race I only ran once (45:00 ZN 2) but kept the intensity/intervals on the bike entering into taper week. A couple of weeks prior the temps turned hot (mid 90’s) but reversed with a strong cool front just days before the start. Temps dropped to mid 80’s and night temps of 60 plus. Race morning started at air temp of 59 hitting a high later in the day of 78-82 range and a slight breeze (5-8 mph). You just couldn’t get it any better.
Pre-race food included the usual 3 applesauce, toast/peanut butter-honey, banana, some Gatorade and sips of water and about 5 spoonfuls of oatmeal. A gel at 30 minutes prior to start with water.
Swim: The lake swim course was oval shaped parallel to the shore with spectator stands. Pretty neat. Water temp was 75 with virtually no wind all day. Sighting was a minor issue on the return with the sun in your eyes. So you tend to just grab that moment of the next buoy. T1 and T2 are in same location. There was a 50 yd shallow concrete ramp that you went up to get chip mats leading into T1. Some of the slime/algae on the concrete caused a couple slip and fall so precautions were in order. Wetsuit strippers were active.
Bike: The bike course is basically rollers and flats. Road conditions were good except for about 1-2 miles of rough road at two different areas. Many parts had new pavement giving way to the frustration of those rough parts. The bike starts off with the usual WU for 20:00+ then hit the goal points. Sips of Gatorade started pretty quick. I was pleased with the consistent pace passing many. Again the bike plan is sticking to the ‘should’ rather than ‘could have’. I was somewhat aware of the comp since I was first out of water and on the bike. Not knowing where exactly my competition was, I wanted to really get a good run start. Nutrition: 3.5-4 bottles Gatorade, 1 water, ½ powerbar, 5 bloks and 4+ Powerbar gels. I prefer the flow consistency and sodium content of powerbar. Avg speed 19.9, HR 144, Time: 2:50:00
Run: 2 loops for HIM, 4 loops for IM. The run started with a quick Bio-Freeze roll on the low back and some on the knee. This actually lasted longer than first thought and helped throughout the run. The run is flat with only a few sharp turns. It is mostly asphalt and a few patches of concrete. The course winds very near the lake edge and some of the lake restaurants with the outdoor seating very close to the run. So this makes it enjoyable and spectator friendly. You can even see the patrons toasting you as you go by. I only stopped for the water stops with about 15-20 steps. The main item was no walking longer than that. Nutrition consisted of Gatorade/water each stop, one or two gels and one pee stop. And one fast stop with only 1.5 miles left at a tent for quick sip of beer (seriously) from a running coach. Last tri of the year. Gotta have fun some times.2:08
A couple of keys items I use going forward is maintaining the intensity discipline of the bike and run, the increased sodium content with more hydration, solid foods, mental attitude, consistency and good recovery. This AG group is still very competitive and does not show any lack thereof. Finish time : 5:49
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