Simon Shurey Quassy Report
I have done this race for the last three years 2012 6.14 2013 6.50, I decided I wanted to really challenge so i signed up for the Olympic and HIM at Quassy. I wanted to test myself check my fitness and see how my recovery was.
Saturday Olympic
Swim 34.59 56/68 Division 309/371 Gender 455/598 Race
This was my first open water swim, felt good to be in a wetsuit, the swim at Quassy is just the best. I expected the sun to be a challenge and it was. Continue to sight trying my best to see the buoys, swim was uneventful and was happy with my time.
Transition 2.42 51/68 Division 287 of 371 Gender 417/598 Race
Bike 1.22.16 24/68 Division 174/371 Gender 209/598 Race
My goal was to back off on the bike take take advantage on the downhills, flatten the course when possible. I was using infinit and picky bars as my nutrition. Both worked well. I came into this wanting to work on my transition times. Jumped a few spots from transition, and clearly and caught a few on the bike. Average of 18.62 mph
Transition 2 0.46 23/68 Division 169/371 Gender 205/598 Race
Run 49.22 26/68 Division 154/371 Gender 180/598 Race
My plan was to be patient, try and save the legs for tomorrow and focusing on running at Z3 pace, second mile I ran a 7.09 so clearly that plan wasnt working. Wasn't surprised that there was some nasty hills and the race director was so kind to make sure that the last hill that is on HIM course was on the last mile on the olympic. I ran it and once i got to mile 6 I sprinted to the finish line. Got to see many EN team members, thanks for all the good photos Brenda and Steve.
My plan was to drink my recovery drink as quick as possible. I had a late breakfast at 11.00 went back to the hotel room cleaned up and headed for lunch. The good part about doing both races I was allowed to leave my bike there. Didn't have to worry about transition and putting my bike in on Saturday. After a fun lunch and meeting the crew, went back to the room and just relaxed. Refueled
Sunday HIM Woke up at around 3.00 am, drank my two ensures and went back to sleep. Alarm went off around 4.00, had my kit ready to go, breakfast in the lobby, in the car moving by 5.00am. Got a good parking place, relaxed in the car wondering how the body would respond today. Made it for the group photo and then headed down to the swim start.
Swim 47.50 76/91 Division 459/547 Gender 617/745 Race
The swim was quite rough lots of contact, I backed off just trying to get into a good rhythm. Found a nice pair of feet to draft unfortunately that did not last long. Felt good through the first 4 buoys, the middle section was just a challenge to make sure I was swimming straight and staying in line with the sun. As i turned the buoy to head home I clearly was getting fatigued, I was not happy seeing that I was still quite away from finishing the swim. I got over it put my head down and just pushed through the mind fog and fatigue.
Transition 1 3.09 71/91 Divison 428/547 Gender 574/745 Race
My plan was to keep my power no higher than 200 watts on the first 26 miles on the course, my nutrition consisted of 2 picky bars and 3 infinit water mixes. I stopped to go to toilet twice so I clearly was hydrated. Was super patient on the hills, took full advantage of the downhills. I was following Coach Ps webinar in my mind and executing it. I got to mile 46 and was in a good place, decided to just to attack the course at this point. I past the two areas where the year before I was lying on the ground with severe cramp, both of my quads convulsing. I gave those two areas a polite go fuck yourself as I passed. I was able to pass quite a few people on the bike especially in the last 15 miles. Started to think about the run, took my lats picky bar and the last of my infinit drink.
Transition 2 1.36 46/91 Division 298/547 Gender 347/745 Race
Run 1.53 42/91 251/547 289/745
Mentally and physically I felt fine, my plan was to stop at each aids station walk and then off I would run. I went into stealth mode, just focusing on myself and my own efforts. I relaxed on those few miles, I was wondering when the fatigue from yesterdays race would kick in. Took that corner at 3.5 miles, knowing that dirt road real well, focusing on my posture and just chugged up that hill. I got to my mile 6 and was still feeling great, past a couple of the my fellow revolution competitors. Saw Steve on the run, he was looking good. Got through the out and back, some short but steep hills to come. Saw Keith Wick around mile 8 on the down hill passing the entrance to Quassy. Mentally I was like lets go, clearly you are in good shape, picked up the pace. I was pleasantly surprised that my body was responding. When I got to mile 11 I was beginning to hurt, you supposed to be hurting I tell myself. Ran up that hill under the bridge shouting unwanted encouragement to the people who were walking. This is my second race lets go. When I crossed the line I didn't realize that I go gone under 6 hours. 2012 I did a 6.14 , 2013 6.50..
I went to get my race results and I saw that i done a 5.56 on this course a 20 minute pr a hour faster than last year. I was surprised and shocked. REALLY LOOKING at my race position to pass 328 people from the swim to the finish line I am stoked, I also will continue to focus on my transition, quite remarkable how many positions you can jump up. Overall this was a huge success for me, it was a pleasure to meet so many en team members and all in there own right wonderful and talented.
Comments
So...let me get this straight: you PR'd the course by 20' after racing an OLY on Saturday? Did you do the double in '13?
Regardless, great day and great example of excellent race execution!