Jeff Leslie Austin 70.3 2014 RR - input appreciated
Jeff Leslie Austin 70.3 2014 Race Report
Background: 3rd consecutive year at this race.
2012 – (pre-EN) – crashed, was very cold, perfect run temp… 6:49:53… 209/286 AG
2013 – perfect weather, no mishaps… 5:38:45 … 112/278 AG
2014 – hot, flat tire/slow change… 5:47:28 … 69/274 AG (5:36:xx, 53/274 AG without flat)
Pre-race: Drove to Austin. Registered, dropped of T2 bag and bike. Aired tires to 110psi. Dinner later than hoped (5PM)….pasta. Ice cream before bedtime. Lights off at 10PM. Awoke 5AM. One ensure, one powerbar, one Clif bar, Dr. Pepper. Rode shuttle to T1. Drank 24oz perform waiting for swim start. Forgot to eat gel. Decided for first time to NOT take my pump. It always gets borrowed and I have to chase it all over T1 to get it back… and I have never needed it myself! Of course, this morning, arrived to bike to find back tire completely flat. Had only my one spare and CO2. Took wheel to bike tech station (long line) only to find out they had no spare tubes!? DJ kindly asked athletes to donate any extra spare they had. Within 2 minutes he had 5 tubes in hand! Triathletes are generous good folks! Swapped out my tube, but the line for the pump was stupid long, so went back to rack to hunt for pump to bum off someone. Saw my friend on next rack setting up her stuff, and she had a pump. We tried to get tire up to 110, but just could not….I continued to have a leak at higher pressures (from the pump/crack pipe/stem connection) that I could not fix. She couldn’t pump hard enough/fast enough to fill it with the leak that got worse as I got closer to 110psi. Got it up to 85psi and T1 was about to close, so just accepted that, racked it and left. This turned out to be a BAD decision (that I will NOT repeat).
Equipment: Xterra bottom of the line WS, full sleeved. Bodyglide to neck.
QR Lucero TT bike, Zipp 101 rear with PT hub, wheelcover. Front flo 60. Lazer helmet. Speedfill A2 BTA with Perform. One bottle in triangle (Perform), Continental 4000 tires, latex tubes.
Run – Newton distance. EN visor. Gel flask with Perform Gels 2x caff
Swim: Goal <38mins. Actual 38:49 (2:00/100y). AG 107/274. Wetsuit legal, water at 74 degrees. Got a little overheated last 1/3 but overall comfy swim. Calm water. Tried to draft, but can never seem to find feet just faster than me. Due to wave start, contact gradually increased during swim, worst at 2<sup>nd turn buoy of the triangular swim. Kicked in face once, no big deal. Counted strokes, tried to stay long, calm, smooth. Felt fast, but not really much improvement. I think this swim is longer than 1.2miles. My IMTX time was much faster (1:13:36, 1:54/100).
T1 – goal <4mins. Actual 4:07. Walked quickly instead of jogging….tend to be a little “light headed” after swims, and can walk pretty fast. Wetsuit strippers were good. Forgot towel to dry feet. Added to my list now! Helmet and glasses on. Skipped gloves and arm coolers this time. Shoes on (no socks). Carried bike to road… this was a long way as bike rack spot was nearer swim in than bike out (stickers/thorns are notorious here). </p>
Bike: Goal – IF 0.81 (180W), VI 1.03-05. Time is what it is. Actual – 3:09:57, IF 0.75 
, VI 1.08 AG 137/274 (lost 30 places) 
TSS 169
No problems getting started. Targeted 0.75IF (165W) for first 10mins, until HR in 130’s. Began drinking, with goal of 1 bottle Perform every 30mins. Accomplished this with no problems. Due to wave starts, narrow, bumpy, horrible, dangerous, and evil roads, had trouble negotiating bikers while still staying at 0.81 IF (180W). Course is constant up and down, short rollers, some steep. Last year my VI was 1.01 somehow. Course was changed slightly from last year, but nothing major. Not sure why exactly I couldn’t ride more steady, I’m usually better at it (VI of 1.06 @ IMTX). Was really bothered by the bike traffic, had to overshoot watts to pass, slow to avoid passing in dangerous sections, etc. 5mile laps show no consistent pattern of failure to hit IF goal. Just got frustrated with road conditions and traffic and did not execute my ride like I should have. Would appreciate advice on how to do this better (crowded, bad roads, constant rollers combination specifically). Around mile 30, went over second set of RR tracks, without standing up, and immediately got a rear flat (almost surely a pinch flat due to underinflated rear tire and not offloading rear wheel over the RR tracks). I had JUST managed to get through most of the slower riders in swim waves in front of me and had found “clean air”. Flat occurred where there was NO shoulder and 8 foot weeds up to the edge of the road, making it difficult to lay down bike, and remove/reinstall rear wheel. Removed flat tube quickly, inserted new tube quickly. I have a small, simple CO2 adapter which just screws on to CO2. Have not needed it in a looooong time. I could not remember/figure out how to dispense the CO2! I train with bullet-proof tires on good roads and don’t get flats much. I know how to change a flat and can do it pretty fast, but this one took 11minutes! Finally took CO2 with adapter off of stem to try to figure out how to dispense it, and decided it was a bad cartridge or something. Began to unscrew it and “fffffffffff”….CO2 dispensing into air! Quickly shoved it on stem but only got tire half inflated before it was empty. Panicked. Didn’t think I had another CO2, but alas, I did! Got it quickly inflated (now that I know how to do it) and then replaced wheel (again clumsily due to no shoulder, fear of getting clobbered by cyclists or cars) and was on my way again. If I subtract that 11 mins (compared Garmin data to race time and difference is 11:XX) my bike split would have been 2:58:49, 18.9mph, which is much more consistent with last year, and recent race rehearsals). This time probably cost me 16 AG spots). Continued to try to hold 180W and ride steady, and did a little better the last 15-20 miles. Drank as planned, felt the need to pee around mile 40. Tried to pee on 4-5 descents b/w miles 45-end, but just could not get it started! I peed 4 times on IMTX course, and once last year on this course on the bike, but I just could not get it started today. Consumed Perform Gel at 30, 90, 150 mins.
T2 – Goal <4mins. Actual 4:05. Racked bike, bike shoes off, socks on, shoes on. Garmin on and turned it on. Hat on, grabbed “go bag”, stopped by sunscreen volunteers, race belt on while getting sprayed, Gel flask (2x caffeine Peform gel) in EN singlet pocket, exited T1 and started Garmin. Totally forgot to pee! No longer felt the need too? I think the turtle position accentuates desire to pee with less than “full” bladder. </p>
Run: Goal – <1:50 Actual – 1:50:30 (8:26/mi) AG 69/274 (gained 68 places <img alt="" src="http://members.endurancenation.us/DesktopModules/ActiveForums/themes/_default/emoticons/biggrin.gif" />)
Targeted 8:45 first three miles, then 8:15 for next 7, then 8:00 or less for last three. Felt great. It was hot, so I doused head/face with water every aid station, ice down bibs (when available), ice in hands and mouth. Perform at every aid station, switching to Coke the final 3. Swig of gel every 30mins. Had no GI issues, cramps, blistering, chaffing, etc. Just HOT. This run course is never flat, short steep hills. Lots of walkers (most folks walking up the hills, more so with each lap (3 lap course). This was the FIRST time I have ever really “raced”. All my prior races (2HIM, 1 IM) were more about finishing without walking, respectable time, have fun, etc.). This time, I had mentally prepared to suffer the last 3 miles of the run and try to speed up. Happy that I was able to do this. It hurt, but this is much better than the hurt of “I refuse to stop running, but man I really want to walk, but I will not”. I passed countless people and found myself looking for AG 40-44 calves. Passed 68 in my AG during the run! Indoor finish (rodeo arena) was great….no sun! Had a beer and some really bad pizza and thanked my wife for supporting me.
Run splits from WTC…variability in pace reflected highlights hilliness, not change in effort.
|
1.2 mi |
1.2 mi |
10:25 |
4:07:23 |
8:40/mi |
|||
|
2.2 mi |
1 mi |
8:21 |
4:15:44 |
8:20/mi |
|||
|
3.2 mi |
1 mi |
7:01 |
4:22:45 |
7:01/mi |
|||
|
4.3 mi |
1.1 mi |
10:59 |
4:33:44 |
9:59/mi |
|||
|
5.5 mi |
1.2 mi |
10:16 |
4:44:00 |
8:33/mi |
|||
|
6.5 mi |
1 mi |
8:20 |
4:52:20 |
8:20/mi |
|||
|
7.5 mi |
1 mi |
7:17 |
4:59:37 |
7:17/mi |
|||
|
8.6 mi |
1.1 mi |
10:39 |
5:10:16 |
9:40/mi |
|||
|
9.8 mi |
1.2 mi |
10:32 |
5:20:48 |
8:46/mi |
|||
|
10.8 mi |
1 mi |
8:40 |
5:29:28 |
8:40/mi |
|||
|
11.8 mi |
1 mi |
6:54 |
5:36:22 |
6:54/mi |
|||
|
13.1 mi |
1.3 mi |
11:06 |
5:47:28 |
8:32/mi |
|||
|
Total |
13.1 mi |
1:50:30 |
5:47:28 |
8:26/mi |
Summary: Good: Transitions much better. Best run I’ve ever had. Nutrition/hydration plan is working consistently at HIM and IM distances. Had more fun than ever (except on bike). Although race time was 9 mins slower, I had an 11 min flat change and improved tremendously in AG position from last year (much hotter, more difficult conditions this year). Run durability seems to be getting better.
Bad/Needs improvement/To Do Next Time and Every Time Henceforth:
1. Bring MY pump. Just do it. Every. Time.
2. Bring an extra spare tube to T1.
3. Get to T1 a little earlier. Yes, standing around for 1.5-2hrs before my wave starts is painful, but it’s better than rushing and making bad decisions that lead to a pinch flat. 3 months of training to waste 11 minutes on the side of the road due to impatience…..stupid.
4. Make sure tires are inflated to perfect pressure in T1 AM of race. Every. Time.
5. 2 CO2 cartridges in flat kit always.
6. Must figure out how to maintain goal IF despite crowded/dangerous roads. **Advice would be greatly appreciated. ** 
7. Improve VI. Pay attention more closely. I think I was so focused on passing/avoiding potholes, that I did not pay enough attention to my steadiness. Also, the constant passing/surging up and down hills with crowded/narrow roads was a setup for bad execution
8. Improve swim time. Will incorporate cord work in OS. My form is good (been coached, underwater/above water videos look good), but my pull is weak and deteriorates quickly. Need to consistently get in all three swims/week in the pre-race build. Do not think it is worth the ROI to swim in OS for me yet though (not close enough to podium to justify it for me).
9. Improve FTP. Bike is still my weakest sport (surprisingly, since I was a roadie for 5yrs prior to triathlon and have NEVER been a runner/cross-country athlete). I usually only gain 5-10 places on the bike, and much more on the run (but….most of this is due to 4Keys execution probably!).
10. Others? Advice/input always appreciated.
Thanks for reading! JL
Comments
Great report on a very good race. I too have found a flat in T1. At IMAZ, I arrived to find a flat disc tubular. All I had was my Pitstop, a spare tire, and 1 CO2. It became a frantic time that should have been a calm one. I ended up using the Pitstop, jumping in the river with little time to spare, and just hoped/worried that it would hold. Like you, I learned my lesson.
VI on a crowded, rolling bike course? Most of us have been there. When I first started using power and would try to hold, e.g., 220 for 20 minutes, it was frustrating to come upon a group that I needed to pass. I would often hit 320-50 during the pass. Terrible. So, I practiced. Focused on no initial surge. Slow, smooth, gradual power increase. Allowed myself more time for the pass. Eventually got to where I could do it at 230-60. I also paid attention to what it FEELS like to push above 260 or so, and I focus on never going there. I probably passed 500+ last weekend and was really proud of my controlled, smooth passes. I'm still no ninja, but practice and patience are it.
Great run. Very well executed. Especially on a rolling, hot course.
Because you take execution so seriously, I would advise finding a race that better accommodates that. Many of these large, wave-start 70.3s make executing difficult. I always enjoyed Kansas 70.3, but it appears to be doomed. FL, Miami and Austin are on my no-fly list. I can't wait for IMNZ's one-lap bike with 1,500 people. And if my wife ever finds out that I'm doing IMFL for the 3x, I will explain that, even though it's large, with a very good swim, I really enjoy the fact that I'll get to race my own race, encountering few crowds, for the rest of the day. The one-loop bike and 2-loop run spread things out nicely for the front 20%.
And always remember why we do this: fun.
Mike
Given the conditions and temps at Austin 70.3 over the last few years, I've chosen not to sign up for that race. I don't function well in the extreme heat, so it's a poor choice for me! You still got a great time, be proud!
Tim....thanks for the advice and encouragement. Are you suggesting that the flat (it was only the rear...front was full) was possibly due to heat leading to overinflation/popping? My rationale for airing it up completely the afternoon prior was to identify a bad tube in T1. Unfortunately, I didn't plan ahead enough and have a spare and pump. That's pretty dumb. I like the latex, but it sure is sensitive.
Scott...thanks. I used to think I was not a good "heat" athlete...but maybe I am am! Sure get plenty of practice in it. I too don't really like this race a whole lot....but with 5 kids, wife, more-than-full-time job, the proximity keeps me coming back. Not sure I'll do it again unless they make some major changes to the bike course though.
Mike...thanks as always. I will try that strategy of only slightly exceeding goal watts to pass and be more patient while doing so. The potholes/cracks make me leary, as do the potential left-veering athletes (who are also probably avoiding a pothole).