D Sutherland Austin 70.3 Race report
Short Summary: Swim: 37.03 Bike: 2:57 (18.9) Run: 2:07 (9:41/mi) Total: 5:50:35 AG (39): 65 OA: 540 ** PR of 31 minutes**
Swim: AG: 73. I was in the very last wave going out 8:55. Got to the front of the line, darted out, made the inside lane, then found my groove. Nice swim. Only had to swim over one person who had decided to go pefectly horizontal at the last minute. I did bob and weave near the end through some that were struggling, but was uneventful.
T1: 4:41. Swim effort did not allow sprinting to bike, I was winded, then struggled to get race top on (dumb move, going to wear it next time). Long run to bike, but that meant short run to bike out. Slow down last 100yd of swim to make T to bike faster? Not sure, but I beat my goal by 20 seconds.
Bike: AG 82. Power data cannot be abstracted. I know this bike course is being trashed, and maybe on a better course I would have been faster, but this effort was nearly 20 minutes faster than my last HIM. First 28 miles averaged 23mph - a "holy sh*t" number for me - which included 20 minutes of a planned 170 watt "slow start". At that time I hit goal of 220 but struggled to keep it there, often surging to 240-260 (FTP 275-285), but since I felt strong and did not get winded, kept it up. I did have stomach cramps for about an hour, stopped eating, they went away. Second 28 miles were hilly/head wind/side wind/crowded. My speed slowed to 15.9, in part though because I was more focused on my 220 watt goal and saving myself for run. Yes many of the roads sucked; yes dodging the parts all over sucked; BUT the Seattle hills made this course very easy for me and without the fear of becoming road kill, I did very much enjoy the ride - made all the better by passing 5-10 people every 10 minutes for much of it, especially when they were in full aero helmet/wheels/etc compared to my basic, electrical taped up ride! Thank you EN - thank you for that!
T2: 4:01. Feet out of shoes on bike last half mile, check, no problem. But running without shoes or socks on asphalt with rocks - I looked like a high hot coal walker I'm sure. Rediculous. Why not put down carpet or even just cardboard? I guess I need to practice running barefoot? Oh, lost my salt sticks. Assumed cramps were to follow. Hit the head.
Run: Started with planned 10 min/mile. Heat hit me hard. Ice in shorts/hat. I pass the mile 2 marker, "Ok Doug, time to get to 8:30/mile pace". Nada. Legs object. Not cramping, just no power. By mile 5 I am at 9:30/mile and feel like I am carrying my 2 year old on my back. Run into Jeff Leslie around mile 7 kept up his pace for about 100 yards - not sustainable. Level out around 9:10. Nutrition, legs, core - all major issues I had in my last HIM - no problem this time, even without salt stick, but I just did not have the umph. Last mile logged a 8:30 mile. The 2:07 is about 17 minutes longer than my long run efforts and my only RR effort (did not get to do second RR). Overall, I was pleased: I never had to stop, no walking, and my pace was 1 minute/mile longer than expected on a hot and hilly 3 looper.
Parting Thoughts: Very happy. I finished wiped, but no bonks, and I do believe I could have kept running. The training came through. I am curious what would have been sans pneumonia 3 weeks ago, believe it would have been better. Austin is a powerhouse city, was my first time there, and even if they leave the bike course as is, I plan to come back for the food and people.
Comments
And then, of course, there's the heat. It's been a mild year for TX, heat-wise, overall, but this is hotter than it usually is this late in the year.
Congrats for a finish, and a sub-6 to boot, in those conditions!
Doug....it was nice to meet you and congratulations on a great race. Sounds like your bike data is lost? Just curious as to how you managed 23mph on the first half and ~16mph on the second?
This was my third year at this race, and I thought the roads were worse this year than ever. They changed the course a little (eliminating a section with too much car traffic that I am glad is gone), but I just struggled to ride steady with all the bike traffic plus bad roads (which makes it harder to pass as folks don't ride to the right b/c the road is even worse there). Kudos on fighting through this and not letting it bother you.
The other point I'd make is that you had to run through some hotter temps than everyone else....being in the last swim wave on that day was not fortunate. Congratulations and keep up the good work. I'm considering CdA 2015, so maybe we'll meet again there.
Good to meet you too. CdA will be my (gulp) first IM.
I do not have much insight on the bike paces. I assume there was tailwind helping the 1st 28, a noticeable head/side wind the 2nd along with the majority of the hill work, but I am not sure. It is possible the website times are incorrect also. I really tried to keep the watts steady, and the last 15 miles I was consciously thinking about the run. But in truth, my legs never really fatigued and I finished 100% stronger than on my prior effort. One insight was the relative mental freedom I rode with - all of my training is on better quality roads but 1-3' shoulders - I can only say removing the fear of becoming a windshield splat was very helpful, made up for the crappy roads.
On the run I just never could find the faster gear. I ran about 1 min/mil slower then expected, and I am not a good enough runner yet to understand why. But I never bonked, and after walking the last 5 miles at the end of my first HIM, I am stoked.
Curious, do you know Kevin Gandhi - peds uro, about 55yo, out of Chicago? I practice with him here in Tacoma.
DS
Thanks! Not sure if the illness affected my race, Id like to think it did,
Doug... I do not know Kevin. It's a pretty small world, so it is a bit surprising.