Dave Tallo Kona 2014 Race Report
See end of post for original race plan.
The numbers:
OA PLACE 476 |
OA 10:08:07 |
CAT M45-49 |
CAT PL 43/241 |
SWIM 1:11:18 | BIKE 5:15:46 | RUN 3:35:05 | T1 2:36 | t2 3:24 |
IM #19. Kona #3.
Bike
Overall NP 189
Overall Bike TSS 250
VI 1.06 (includes zero-watt data; coasting)
Bike Miles 0 - 56:
Bike 0-56 time 2:43:47
Bike 0-56 NP 190
Bike 0-56 TSS 130
Bike Miles 56-112:
Bike 56-112 Time 2:34:15
Bike 56-112 NP 189
Bike 56-112 TSS 121
Run
[IMG]http://i57.tinypic.com/2ykho2f.jpg[/IMG];
![http://i57.tinypic.com/2ykho2f.jpg[/IMG]](/home/leaving?allowTrusted=1&target=http%3A%2F%2Fi57.tinypic.com%2F2ykho2f.jpg%26%2391%3B%2FIMG%26%2393){kind=link}
Run Time: 3:34:51
Pace: 8:13/mi
Run 0-13.1 time: 1:50:18
Run 0-13 pace: 8:25/mi
Run 13.1 - 26.2 time: 1:44:33
Run 13.1-26.2 pace: 8:00/mi
Technical notes:
(addendum: it’s never a guarantee that I will get back to Kona, so read any “I will …” statements with me intending the humility in the statement “If I carry out a very good season of work and am fortunate enough to race well and earn a qualifying slot for Kona, I will …”
-Yearlong preparation for this race was perfect and on plan, and I am very positive about the process I carried out over the last 12 months. But there’s always a “but ..”, and in this case, I come to the race with a hard goal of sub-10, and was judging the success of the endeavour on whether or not I achieved this result. With a 10:08, there’s still work to do ahead of me, but I’m also confident that there’s time to be found on that course. Looking ahead, I need to prepare to not only achieve the sub-10 in Kona, but to prepare using a plan that works towards achieving a sub-10 on a hot day with heavy winds and large swells in Kona. This means a 1:05 / 5:10 / 3:35 with fast transitions in hard conditions.
-I’ve executed the run on this course three times, and this was the first that I feel like I did it (mostly) to my capabilities on the day. Briefly, I ran the first six miles a little harder that I wanted, but still in range. I went a little harder on the middle 12 miles, but still in range. The most important part, in my mind, is I was able to speed up and push for four of the last six. At mi 24, I wasn’t able to get my HR up and walked a full aid station, where I can normally push through in other cases. I’m estimating that the last 2 miles were still in the “don’t slow down” range, but were not in my normal “going faster than anywhere else on the course” range.
-I had been chasing the 10:00 mark all day, and once I hit about the 10 mile mark after ali’i, I started to guesstimate I was going to fall short. I kept thinking “well, maybe I’ll still get it” until about mile 24, but once I looked at the clock time, I had to come to grips with the outcome. It was a bit tough to not call it in when I had to acknowledge that I wasn’t going to achieve the result I came for.
-Never try to run Patrick down in a foot race. I’ve never raced on the same course as he had, and was so excited to see him, and then keep up with him when he passed me, that I misplaced my focus on my own effort while I was trying to stay on his heels. Even though I knew he could outrun me, I went outside of my comfort zone for a few occasions where I knew better.
-I was pleased with my bike execution. A few months out from the race, I had identified the particularly bad stretch on the return on the Queen K as a key area for focus and advanced preparation, and started to put a lot of time and work into developing mental techniques to get through this. I also put a lot of work into preparing to ride in a very aggressive position all day, and in particular, to hold this in the windiest sections. My end result was no more than ~90 seconds total of sitting or standing up over the whole 112 miles, and the rest in a good position. Having experiences on this course in both races and RRs where I was just unable to hold form and position, and seeing the winds taking an amplified toll on an upright rider, I gamed this correctly. Better yet, the position didn’t come at any energy cost and was “free speed” in the truest sense of the word.
-That said, I will work with ERO/Alphamantis at a velodrome in winter 2015 to evaluate (1) overall bike position; (2) hand position (elbow width/optimal aerobar bends/stacked hands); (3) helmet choice, in order to validate the continued use of the Garneau P-09 over the Spiuk Kronos.
-Transitions were on target and stripped down to bare bones. I don’t know how or where to find another 30 seconds in t2 (it might just be a case of running faster from the chute through the entire perimeter maze on the pier into the change tent, but that also means a near-sprint) but I’ll keep thinking about it. I might also ask pros or those with a record of fast T2s about this.
-Swim is where my gains are to be found. A 1:11 is an underachievement, and reflects “hopeful training”: I hoped that if I threw the hours and yardage at it, then a 1:05 would just come. Going forward, the swim has to be attacked with the same analytical and pragmatic approach as the rest of the race, and I need to reverse-engineer a specific Kona swim time. So, my 100s, T-pace, RRs, 300s have to all be a certain number based on the swim time I want. I have to really use the pace clock. And I need to do that open water swim race on course that takes place the week before Kona. The bigger picture, for 2014/2015, is I don’t think I have plateaued in swimming in the same ways I might have in running, biking or all-day triathlon fitness. I’ll look forward to this build and to seeing some progress.
-I also need to really understand what is going on with swim drafting dynamics. I drafted where and when I had planned to, and did so based on finding some feet that were moving at the desired pace, and riding it out. But I need to figure out how to find faster feet to stay on. More on this later.
-heat management was on plan. Due to an adequate 14-day acclimatization period on the island, and active pursuit of adaptations (training in heat, sleeping and living without air conditioning, making sure I was always outdoors during the warmest times of the day), it was a non-issue on the bike, and manageable on the run. Also, my belief for Kona (or any hot and humid race) run gear is now “less is more.” Minimally, this means tri-shorts, and a jersey rolled up to ensure the midriff is exposed for the entire run. If I really wanted to get extreme, I would race in a speedo … unfortunately, this could cost time in t2 , so I have to scratch that. Going forward:
-I’ll be tailoring my DeSoto skincooler EN race run top by cutting off the entire “core” and hemming it just below the chest (or finding a man-bra-like top).
-No need for armcoolers or other stuff. These don’t actually make you cooler in humidity, and might actually be worse for temperature management than bare skin.
-Sponges and water dump/splash on the face at every station.
-Two cups of ice, done as ice in hat, ice in man-bra, and remainder carried in bare hands until it melts, at every station.
-In hot races, I’ll also prepare to drink a lot more as I move through aid stations. I already thought I was drinking a lot, but I almost need to be excessive in how much I’m taking in, and grabbing nearly every cup offered in the 2x water sections.
-Taper was on target. Food intake was measured and better than past years, and I used loseit to ensure I was calorie-neutral. In the future, I will buy a scale when I’m the island and use it every day.
-I need to confirm my run work during taper is 100%. Specifically, which sessions (or parts of sessions) should be done on course, during race hours, in the heat? And which should be done indoors, in AC with fans, on a treadmill? I’ve always done all runs as the earlier, but might benefit from the z3-z2 bricks being done inside to make sure the muscle recruitment is there (otherwise, my systems were redlining because of overall heat stress, but not run stress). I was conscious of this throughout the entire period, but chose to stay with outdoor running to maximize heat tolerance.
-Mental state was good leading up to the race. I had a clear head and the mental energy I needed to get through the day with no drama. I wish I could have made more of the week’s pageantry, and spent more time and energy in larger groups and high-stim social settings, but this time around reinforced that the lower-key approach is what suits my disposition best. Simply, the marginal gains of making the choice to chill instead of going to the expo/underpants/ST gathering/etc, made many times over the course of the week, start to accrue. This adds up to (me) being must more rested and relaxed on race day, and having the mental clarity to be able to draw on specific mental strategies and techniques that are demanded by this race in particular. Let these things occur other times –for this one race, I’m happy to stay deeply in my comfort zone.
-Have an outright expectation of the unexpected occurring at this race. This year, it was (1) my chain getting lodged between the small sprocket and the frame/dropout , necessitating a full stop and 55-second struggle to dislodge it, and then (2) the rear right vertical seam of my shorts tearing wide open at mile 18, and having to stop and do emergency safety pin field surgery to maintain community standards of decency. The takeaway here is the part of the race plan about dealing with adverse occurrences is important: just have a generic strategy about the mental state that is necessary to deal with problems, with an overall objective to deal with the and then keep on moving forward.
-90 clinchers front and rear are preferred, as long as there is some time before the race to practice on these. I suspect the winds would have had the same destabilizing effect whether I was on 60s or a H3, so why not go big.
-clean bike setup. 2 x tubes and c02 under seat, tools in aerobar extensions. 3 x clif bike jersey pockets and 5 x gel in bento. Anything else is extraneous. Next time, tape number to frame instead of using VonDrais number.
Text Pasted from Original Race Plan Post
FTP 275, weight ~150, VDOT 53
Strategic Pillars
1. Execute with Respect for the race
2. No drama
3. Leverage process and results to exceptional performance
Race Week
-safety first
-hibernation mode
-approx 2300 cals/day plus replacement of training cals. Green, lean and clean.
-all situations, ask "Is this adding to, or depleting my energy?"
-lots of sitting, avoid walking anywhere if you can drive, keep off feet
-stay in control of all situations
-addendum: no sandals. closed-toe shoes. (this might be the pinnacle of pre-race OCD, but I've actually stubbed and injured my toes a few times i the past wearing sandals.)
-OCD handwashing and purel; if someone sneezes, run the other way
Day before race
-in advance, write itinerary: where to go and when, menus and venues for meals, follow schedule using 15min blocks
-get in, get done, get out at checkout
-salted everything.
-Denny's team breakfast. Pancakes. Last coffee no later than 1030 am.
-sip electrolyte drink all day
-gather bags
-Lunch as small 'clean' pasta or burritos w flour tortilla, chicken, mild salsa, rice
-230 / 3pm arrive at check in, work from list
-iPod as isolation mode-keep stimulation at a reasonable level
-big smile all day
-walk route from water to bags to bike to exit. Think about places to run fast, run slower, shortcuts.
-Look for 2x landmarks and markers for bike rack position. Note row/column of t bags.
-get outta there fast
-afternoon: stretch / light yoga, DL movie from itunes in room and relax.
-sit for dinner by 6:30, be grateful!
-dinner as bland white pasta, red sauce, chicken, white bread
-put on timing chip left ankle strap before bed (safety pin neoprene strap)
Sleep by 9-10PM - "I'm grateful to be racing and damn lucky"
Race Day
-wake at ~2/3am for 4 x Ensure
-wake 4:00
-"I feel great"
-pinned up EN singlet, hincapie shorts, Garmin
-Get to race Time TBD
-quick list of Admin (more to add later): water in profile bottle, salted gatorade on bike cage, PT computer attached and secured w extra elastic, inflate wheels to 95, chain lubed in easy gear, attach, gel flask, sunglasses to bars w elastics, outta there
-find somewhere quiet to sit, chill, light stretch, sunscreen
-continue sipping water
t minus 30
-swimskin on, make way to water
-spash around with warmup including 4-5 x 'hard' intervals
-caffeinated gel at 10 mins to start
Swim
Goal of 1:04 - 1:08
-Seed near r and outside -get ready for cannon
-find big dude to get behind at start, gauge speed, use his big draft
go
-hard for first 400 (NTD - approx marker for 400 is past Kona Inn). Quick strokes, hard pull, natural kick. Hard pace based on muscles, form and fitness ... NOT adrenaline. Be in control.
-you'll get hit; hold your ground and keep making forward progress
-muscle fatigue: first 400 will be over soon, just keep hard pace
-settle into race pace with longer pulls, lift heels to kick and maintain body position, count strokes
-keep key 3 in mind: early catch, high elbow, strong finish
-stay on hip or feet and enjoy the ride
-REALLY stay on hip or feet on return
-effort: remember ... it's a race
Exit and t1
-Look at t1s of previous years and aim for fast
-grab bike and go
Bike
-HELMET ON AND BUCKLED BEFORE EVEN TOUCHING BIKE
-shoes on pedals, flying mount and go, tighten straps once moving forward on bike
-Bike Planned IF .74, approx TSS 275, Goal time irrellevant
-think "range of watts" - 193 to 195; 203 to 205; etc
-First 5 mins / industrial park as 193, easy spinning, take time putting things attached to bike in pockets (Clifs in jersey pockets, glasses with arms inside helmet straps, gel flask in shorts pocket at back).
-Safety first.
-DRINK!
-climb K highway at 215 max
-193 out along Queen K to 30 min mark
-keep very very very low in this section and ensure helmet is flush against back
-coast 2 x large downhills
-eat early - stomach is normally setled right away and harder swim will have taken more cals than normal
-Do what you need to in order to ensure there is the mental real estate to keep making good choices all morning.
-from 30mins in to bike finish: keep on 203 watts, with terrain features at 213 and climbs at 223. Stay on gas steadily, don't come up during descents until 40mph or so. Look for opportunities for free speed = keeping momentum on rollers, legal drafting, etc. Lots of people will go out too fast on the bike = Free Wind Shadows from pretty much first half of lap 1 onwards.
-Bike is a 5h conversation with your powermeter. No siteseeing.
-Stay low all day with head tucked down and turtled, shoulders narrow and shrugged.
-general strategy point: if feeling **great** after descent from Hawi, make descision to bump to 205/ 215 / 225 easy spin on downhills while staying low. After airport, make decision about output recognizing a net elevation loss and need to run a marathon
-Visuals through ride: "I get small and punch through the wind" ... "I am light and strong"
-1 /2 Clif every half hour with water. Gatorade on the :15 and :45. Switch from Clifs to gels at about 3.5h
-Minimum 2 full bottles water plus Powerdrink ever hour
-2 x lava salt every .5 hour. Baggie of salts tucked into short leg
-make sure you're still peeing hourly at 3+ hour mark
-pick a landmark around the 3/4 point that will coincide with your normal point of losing focus / drifting mentally (probably Moana Kea Resorts). This is the cue to get your head back into it and have a caffeine gel.
-Turn after Aquatic centre: unstrap shoes, drop to 190, easy light spinning, remove garmin, get mind into t2 game
t2
-aim for 'best in class' t2 time based on past races (~1:30?)
-t2 flying dismount, drop bike and gogogo
-helmet unstrapped once past dismount line, take off while running
-sit down, dump bag, socks and shoes on, grab hat / baggie of sunscreen bundle, pull on shirt and stand into race number belt, get movin'
-just carry hat and sunscreen until everything is settled, then put 'em both on when you're underway. if this is hard, you're going too fast.
Run
-"focus"
-assuming currrent forecast of 80s and no cloud
-alternate gatorade and gel at every aid station. Grab 2 gels every time: one for next aid station and toss in pocket to eat as you roll up to station IOW, always have an 'emergency' gel pack in your pocket.
-don't break stride for pee breaks - just keep moving
-run smart: take tangents, follow shortest paths anywhere
-run start: Hit power on on Garmin (wear on wrist from start of day powered off)
-start as shuffle with Key Bobby McGee look-fors: forward lean from chest, footstrike along stance line, quick turnover at 90rpm, eyes on 6 ft ahead on road
-"I am light and strong"
-paces / efforts based on last year's run execution:
-opening pace w HR cap of 150, run tall and economically
-back down to if RPE too hot, and adjust slower every few minutes unti RPE is very easy
-run entire race, keeping consistent miles
-mile 6: if on pace, drop to HR cap of 158
-If first 6 at too easy pace, just adjust ... gradually and later
-Mile 12: how do I feel? If it's an HONEST "great," and running at higher 150s, keep on. If running with HR higher than 160s, drop pace and walk aid stations. If feeling anything else, figure it out.
-Hills: remember form to maximize mechanical advantage, make tactical choice at each hill whether to bump to higher effort to climb (HR cap 165), or maintain pace
-run palani with little steps and body lean
-mile 18: toggle garmin to "time of day," keeping moving, and take stock for a minute. Breathe; control. Figure out what will be needed to get to the line. One last reminder of running with perfect McGee form, then go and run with heart.
-get extra drive from one thing that has been your commitment for the last 364 days.
-move from "reserved, internal focus" to "gutsy, external focus." Pass people and steal their energy. Try to get pace to STRONG. Keep turnover, keep form, don't walk anywhere. Images of Peter Reid in Kona, Mark Allen, Luc Van Leirdre; find anything that gives you energy. BIG FRICKEN SMILE
-"I am light and strong and breathe energy"
Other
-No Special Food bags.
-Bike setup as front BTA bottle for water, water in behind seat carrier, 3 clifs and gel flask in jersey, 2x extra light tubes on bike with c02, lever and minipump onboard. Contact lenses in storage.
Risk Management and Contingencies
-blown tire or minor: come to a stop, close eyes and beathe deep for 5 s, and get on with a calm fix. Think Crissie, not Normann.
-major: you're lucky to be doing Ironman. Use it to learn something on race day: maybe try a run PB using McGee 8/1 run walk.
Say 'Mahola' at the end.
addendum: Heat Management
Bike
-continued jersey soaking, hydration as written
Run
HR is the first thing to monitor
-bare core, rolled up, singlet pinned as "man-bra" to have minimal fabric coverage
-wish I had the guts to rock a speedo on the run. Dare to dream; some day.
-sponge, cold water dousing at every aid station
-grab two cups of ice at each aid station, consolidate them into one cup while on the move, and either (a) put ice in hat and let it melt, (b) put ice in man-bra and let it melt, (c) carry ice in bare hands and let it melt, (d) all of the above.
lessons leared in the past: rhe humidity of Kona obviates the usefullness of cooling sleeves, gloves, jerseys or other garments ... best strategy is bare (but heavily sunscreened) skin, and taking in whatever is on offer for cooling whenever it's available. Expecially ice. But most importantly, not allowing core temp to rise early in run or as a result of any effort spikes will let me stay on top of the heat.
Comments
Wow. Just wow. Not sure what to say. Negative split THAT run on that day? Awesome! Thanks for sharing. With your degree of dedication, attention to detail, drive, and experience, I have no doubt you'll crack 10:00 on a better day.
Dave - (A) Outstanding overall performance, especially keeping your focus and speed all the way thru the end of the run. Nothing at all to feel bad about, especially getting to an end result which drives you to greater heights.
But, you have an expressed desire for continued improvement, so...
(B) Yes, there is room for improvement in all three legs. Swim drafting needs to be handled like a bike race - be ready for and able to execute 'surges" to either move forward to faster feet, or catch up to a faster pack. This on top of needing to be always swimming at the edge of your capacity, a feeling that might equate to 0.8 IF. 1-2 minutes here
Bike, compare your VI to Tim's, maybe a conversation between you two about how to bike that course more steadily? Also, ten minutes faster on the way back? The winds must not have hit yet from MP 72-92 like they did for me. But it does show a great job on the Hawi downhill. Even so, you know a TSS of 251 gives you an opportunity to work even harder there, if you can lower the VI. You could find another 3-5 minutes doing that.
Run - anytime you negative split, especially there the way the difficulty is backloaded, means you left some on the table somewhere early on, probably miles 3-11. Holding serve on the Ali'i hills and Palani, along with taking advantage of the shade and breeze during the first ten miles, might have gained you 3-4 minutes THAT DAY on the run. Then a steadier bike might have given you another 1-2 minutes on the run.
Things to think about that might have gained you 8-13 minutes even in Saturday's conditions.
Now, what if the race were THIS SATURDAY? #hurricaneana
Wow Dave! Apparently you were racing in different conditions than everyone else. Well done! Agree with Al that with a 6 min negative split run some time was on the table. When I was trying to break 3 hours for the marathon I had the same situation. After 2 failed attempts it was a matter of being confident enough in my fitness and not fearing the wheels totally coming off to push harder earlier on and then holding on for dear life when I knew the prize was within reach.
Curious about the mental cues you used for the latter stages of the bike?
Rest up and good luck!
Dave, your thoughtful preparation is incredible and no doubt responsible for your consistent high level performance on race day. Your 24/7 focus is amazing.
BTW, I hope to to get suggestions from you, Patrick, Al and Tim (and anyone else!) as I get closer to my encounter with the Big Island at next May's Hawaii 70.3.
Amazing Dave. Congrats!! Any chance you might share with us which were the "developing mental techniques" you mention?
(p.s. and of course you know time goals are somewhat absurd when you're talking about 8 minutes...next year it might be way hotter, way windier, not overcast, whatever. back in your box!!!)
Awesome report Dave and congratulations on a great day! Man you are tough on yourself but I suppose that’s how you get (even) better.
Few questions as we do learn SO much from your insights… don’t feel obligated if you’re maxed out right now – you deserve some down time!
1 - Standing by for insights on how the ERO/Alphamantis experience goes. I’m trying to figure out how to combine a Work + ToC + ERO trip – I imagine SO much can be learned there! Keep us posted?!
2 - What are your thoughts on using the “pace clock” for your swim training? Just more hard work at race pace?
3 - Good job dealing with the unexpected on race day. How did you happen upon a safety pin to fix your wardrobe malfunction?
4 – What didn’t you like about the VonDrais number? They look so slick… but yep - straight on the frame seems cleanest.
Don’t be shy about the Speedo – could be a good look!
Again, MAX Congrats and you WILL earn another go at Kona!!!
@All: thanks a lot. Yep, my goal is to crack 10:00, and to do so on a ‘hard’ day in Kona. So, next time, that might mean a much hotter run, or bigger swells, or whatever else Mdme Pele chooses for the day. It’s the adversities that race presents, from the challenges get there in the first place to the toughness of the course, that make it an interesting, worthwhile, and in the end, a self-renewing pursuit. While it’s a game, it might as well be a challenging one!
@Al – yep, you’re right on everything (with the exception of the VI – I amended the rr to highlight that the 1.06 reflects coasting and zeros, and there were a lot of points where I ran out of gears and paid off the gas.) But I get the bigger points you’re making. On the timing, I think I was out early enough in the bike to get some of the remaining tailwind on the return from the hwy 19 / Queen K turn off all the way to the resorts. In fact, I think I might have actually exceeding some of the speeds I carried out of Hawi along this flatter stretch. Unfortunately, this came to an abrupt end, and I did have a good fight from headwinds for the rest of the return.
@Jenn – Thanks for the questions. Replies:
1 - Standing by for insights on how the ERO/Alphamantis experience goes. I’m trying to figure out how to combine a Work + ToC + ERO trip – I imagine SO much can be learned there! Keep us posted?!
Jenn, I will be exploring this in the new few weeks and will report my findings. Backing up for a minute, my first preference (after actually getting to them and making sure I have an adequate amount of time to do a full workup) is to manage costs on this outing. And second is to actually learn something. Or maybe the other way around. To objective #1, I see that they offer a $100 savings if you go as a pair, so I might be looking for a partner to defray the cost a bit. And, I heard a rumour that one of the coaches is curious about this, so I might ping him offline and explore the possibility of looking into a team day or group package with ERO. I know Brian Stover (Desert Dude on ST) and another coach had a few of their athletes in for a session last year, so there is probably some model that can be pursued. But I will keep the team posted.
2 - What are your thoughts on using the “pace clock” for your swim training? Just more hard work at race pace?
I would be using the pace clock a few ways: first, to identify, and work to the specific paces that I really ought to be working at, based on both by t-pace, and some kind of estimate of the pace I ought to be going in my hard and very hard intervals. While I have done these by the clock for years, I’m concerned that I have taken a compromised position, and used and gone with RPE feedback about the specific interval first, and clock time second, with a view of the clock time as “hmmm, that’s interesting” information instead of a whip. So, going forward, I would like to use this more actively, bithat at the end of an interval, as well as mid-interval where possible, to determine if I’m on or off pace. The second is as you’re suggesting: that is, really using the pace clock during some of the longer interval sets that come in the later in-season, as well as the RR sets, to do the work at exactly the race pace that I need to maintain to achieve a 1:0X:XX split. In training this year, I was putting in the time and the yards, but there was obviously a disconnect between what I was training at, and what I thought I was training at.
3 - Good job dealing with the unexpected on race day. How did you happen upon a safety pin to fix your wardrobe malfunction?
I had pinned my race bib to a race belt, so I just cannibalized these for the wardrobe repair. I also had a few safety pins in my jersey, which were keeping it rolled up in order to keep my core bare. But this was sheer coincidence instead of any deliberate planning, and while I will never leave t2 without a safety pin ever again, I can’t say that my fix was achieved out of any intentional foresight or cleverness.
4 – What didn’t you like about the VonDrais number? They look so slick… but yep - straight on the frame seems cleanest.
I agree that the number looks slick, but it just sticks out there light a big ‘ol flag, and it doesn’t have to (according to the rules). A bike number sticker like the ones they provide at other IMs is going to be faster – there’s nothing extraneous, and in the words of Coogan: “the fastest bike parts are the ones you leave on the workbench.” Craig Alexander’s bike setup from 2013 did this right, in my opinion: he cut the hard plastic number down in size, and taped it to correspond to the existing curves of the frame, so it was aerodynamically invisible. And, if the difference between “VonDrais clean” versus “aerodynamically invisible” only amounts to, say, a quarter of a second per mile, these are still going to add up after 112. Marginal gains. (the technique I would use would be to photocopy the hard plastic race number x 2, cut the copies down to size, laminate them with packing tape, and then tape them to each side of the seat tube.)
@Juan –To your question of “Any chance you might share with us which were the "developing mental techniques" you mention?” At a high level, the techniques I used during the race were things I practiced through the out-season, in-season, and specific race prep and taper. In other words, the techniques (and mental game) are a continuous part of triathlon and training, and are really just brought to bear on race day. But they are practiced year-round. They include visualization exercises or various parts of the race, scripting, positive self-talk, pain and discomfort management, focussing, motivation and arousal tips, and relaxation. I realize I’ve just given you a list that doesn’t really have any useful information, and it’s mainly because any one of these deserves much, much more attention than I can offer. To learn more, I would strongly recommend two resources: The first is a YouTube video seminar talk by Dr Jim Taylor; google “It’s all about the mind: Prime Cycling” – it’s an excellent primer to each of these topics, and how they apply specifically to cycling and triathlon. Next, search his book – google “Prime Triathlon” – which goes into much more detail on each of the topics and techniques, and provides a very effective set of exercises in this critical area. The last part, and inspired the these, was deliberate practice. For example, having ridden the course in the past, I knew that I really struggled along a long stretch late in the race, and it impacted my attitude, performance, and focus. So, a few months out from the race, I identified that stretch for special attention, and put a lot of time in canvassing others about how to approach it, running “practices” of the types of mental space that I wanted to be in during that stretch during my longer rides, and generally, doing anything I could to ensure that I had priorized it, had prepared for the suck, and arrived there with the ability to mentally neutralize that had been a problem part for me in the past. It didn’t make it any less physically difficult, but it did make it much more bearable.
Coach P’s Kona Race Talk highlights the mental game as one of the most important elements of executing at Kona; I could not agree more strongly.
Dave - Wow! I read your race report and it's a reality check about how far i have yet to go to get to a real level of mastery. Really, really good stuff in there.
I especially like your point about reverse engineering a swim time. I essentially did this last year with my run without really knowing what i was doing. I wanted to run a 3:30 marathon so i ran all my long runs at 8min/mile and did everything i could to get real comfortable being able to run this pace pretty much indefinitely. My 2 IM marathon this year were 3:31 and within 20 seconds of each other. I never thought about doing this with swimming, but it make a lot of sense provided my technique will support my required pace.
I'm still in awe of your bike split in those conditions. Truly a testament to your physical and mental preparation to put up those kind of numbers. Also, i like your race week guidance about keeping things low key. No regrets about soaking in the experience, but that does come with a cost. If i am ever fortunate enough to go back i would keep non essential activities to a minimum on the days leading up to the race.
Great meeting you and look forward to learning from the tweaks and changes you continuously make!
Dave another great race and race report. The analysis and drive for continued improvement always amazes me. Beyond your negative split marathon you had some great transition times.
1. Sub 10hr goal. Set Hard and regardless of conditions I understand. But (there is always a but) like you said in your plan for your bike , time is irrelevant , execute and let the times speak for themselves.... Also put the times into perspective... IN your AG 34 guys went sub 10hr vs. Last year 65 guys went sub 10hr...
2. Swim - I recall a discussion last year about your swim shortly after KONA ? I think your ready to hold yourself accountable on this with your newer swim plan!
3. Beard - you are looking for seconds.... recent tests show 1 sec over a 40k ... No really that would be 4 seconds ... but seriously how about heat management?
4. Clothing - I agree with your less is more... I felt hot with my arm coolers on the bike even wetting them down (I train longsleeve all the time) ... Going back to bare arms next year.
5. Low Key Week - this approach clearly works for you , gets your head and mental game where it needs to be , the taper/food equation is also solved by this approach.
6. Outdoor vs. Indoor Running ? - I'm not sure I subscribe to the whole heat acclimatization thing of no AC etc but more of a 1-2hr wko per day in the heat approach... more specific to your question... I say run outside on all runs but on the bricks at intensity keep them to 2-3 miles or under say 20 minutes...... You should be able to hold any pace you want for that time or distance getting the muscle stimulation needed but stopping before the heat builds up too much or too long.. I did 1 brick like this for 2 miles and felt it was perfect.
7. Chain Catcher.... You absolutely need one.
8. Wheels? The difference between a 60 and 80/90 front should be pretty significant handling wise! The question is not whether you can handle the larger wheel but will handling the larger wheel a. make you come out of aero position more? b. will the energy required to handle that larger wheel suck so much out of you that you will not hit your power targets?...... My experience this year with a 30 front wheel vs last years 44 front wheel , There is no question that this was a much windier/tougher bike than last year and yet I was A LOT more comfortable with my 30 this year and was able to stay aero at all times.. ( yes I got hit twice by winds that scared the crap out of me but never took me off my aero bars) .... Last year I came out of my bars several times due to wind alone...