Rachel Burdick's IM 70.3 Mallorca Race Report
I just got home from our fabulous trip to Mallorca… here are my thoughts on my very first 70.3!
Ironman Mallorca 70.3 Race Report
Saturday 9 May 2015
Venue
Mallorca (specifically Port d’Alcudia) was a fantastic - and scenic! Race venue. This is the largest 70.3 Ironman puts on, with I believe 3600ish individual athletes. The transition zone seemed Massive - I think the largets I have ever experienced (though I have to say ITU Oly in San Diego was quite big too!!). The one thing I will say is they chose to do the race briefing in massive athletes area on the beach in the afternoon. I think, while beautiful, not ideal due to the fact it was high 20s and the sun was beating down. Minimal umbrellas to sit under, which was disappointing given the sun/heat.
Race Day
I was really worried about sleep, as before my race rehearsals I haven’t slept as well as I’d like. However, this wasn’t the case for race day. I had good rest coming in too. I’d practised Coach Rich’s “Juice Diet” (Or that’s what I call it). Unforeseen problem - NO NAKED JUICE TO BE FOUND IN MALLORCA! So, found the highest calorie fruit juice I could find and that’s what I downed. Small breakfast was powerbar and banana. Sipped some Powerbar IsoActive on the way over to the race site. Felt surprisingly relaxed arriving in the transition zone, then slight panic at the line for the bike pumps. However, managed to get my tires pumped up and ready for racing.
Swim
I have issues with major panic when I first get in the water. Once I finally get my head in and have a few really tough strokes, then it’s smooth sailing. I took advantage of the warm up area to get the nerves out of the way before the swim when it matters!!! I felt really calm. My mantra at the start was, “Everybody be cool - This is just another day”. I did find myself getting caught up in the moment waiting to go from the holding area to the beach for my wave start. Felt a bit emotional - it’s been a lot of work to get to that start line, so I took a moment to enjoy the moment then it was all business.
Nothing to report on the swim. Just tried to be calm, focused, and channel my race rehearsal swims, which have all gone really well. Sighting was good too! Pretty easy with those big buoys! Salt water still tastes disgusting.
Split: 33:43 23rd AG of 105 Starters - HOLY MOLY FASTER THAN I THOUGHT I’D BE
Bike
Nothing to report in T1 other than I didn’t put on enough sunscreen.
Ok. A bit of background on me and cycling. Cycling has been my hardest sport to get my head around. I am a very fearful descender, with improving (but not great) handling skills. Additionally, I can’t hydrate well on the bike. I’ve been using a speedfil to help address this, but I admit I probably look a bit silly (but I’d rather look silly than not fuel properly).
It took a bit for my Garmin to kick in, but when it did I tried to just focus on my power number.
The first 20km or so was flat/slightly slightly uphill. Was able to take on fuel pretty soon on the bike and that was a good thing! I had about ¾ of a bottle to add at the 15km aid station.
Then, the Hill. Or I guess the mountain. It’s amazing how easy climbing is when all you do is try to hang out in your power zones as best as you can, and take in the scenery. I am used to being passed massively on the bike course, especially on hills. Race day - NONE OF THAT. I was passing people. I was climbing like a boss, a boss who sticks to their power zones. I was so proud of myself. Fuelled, took in the amazing, amazing views - and after about 8km… the climb was over.
Quick gel and refill of the speedfil. Then, what goes up must come down. And I couldn’t have been more afraid. Problem: I did not heed coach Rich’s advice. I did not pre-ride this. Switchbacks… ugh. managed, but got passed A LOT. It was depressing. Anyway, refocused when I was at the bottom, or when I thought I was, then we hit some more downhill, then some really rough pavement. Saw people crash, and lots of punctures. Managed unscathed! Then, back to power numbers and rocking the flat course back to transition.
I didn’t fuel the back half of the course as well. I struggled with this in RR too. Area to work on. I was really happy to be back at transition. I was feeling good, and like I did what I wanted to do, and felt like I pulled of what I thought was the hardest thing I’d ever do - a 70.3 race bike course.
Split: 3:26:43 64 in AG. AV Power 152, NP 175, VI 1.15.
https://www.strava.com/activities/301213420
Run
T2 - nothing to report.
Run - OK. SO, I would say, this was the WORST EXECUTED RUN I COULD HAVE HAD. Or close to it.
My starting pace should have been 5:30/km or so. What did I do??? In the area of 4:40-5:00.
It was a sharp decline after about 10k. Pacing was non existent. some fast, some slow. Walked the aid stations. Learned I love Coke on the run. Had some weird hand tingling around km 16, and it freaked me out. Now, reading the core diet thread (webinar is on the to watch list) - should have had a banana?
The heat, the sun, and the fact I didn’t fuel so well on the back half of the bike did me no favours. It felt like a bit of a death march at km 18. I was getting down on myself, walking not at aid stations, and then I said “PULL YOUR SH*T TOGETHER YOU ARE ALMOST FINISHED!” and started hobbling (kind of running? Maybe let’s call it jogging) to the finish.
Split: 1:55:55, finished 48 in AG (99 Finishers)
https://www.strava.com/activities/301220236 (missing a bit at the start)
What did I learn
Fuelling still needs improvement, made great strides to get to where I am, but I lost time simply refilling my speedfil. So, biking with bottles is getting a lot of practise. Also taking gels.
Bike handling needs some more work. BF Adam has suggested we go out and do some mountain biking, and for me to continue working on being a big braver on the road on downhills.
I need to listen to guidance on run pacing, and follow it. Just got a bit caught up in the moment I think.
OMG I LOVE THE 70.3 DISTANCE
As an aside, if you have the chance to do a cycling/training trip to Mallorca (I'd recommend March-early May) I can't recommend it enough. The island has definitely adopted the fact they are a training mecca and it's fantastic. Amazing food, amazing training. The scenery is stunning and the majority of road surface is phenomenal.
Ironman Mallorca 70.3 Race Report
Saturday 9 May 2015
Venue
Mallorca (specifically Port d’Alcudia) was a fantastic - and scenic! Race venue. This is the largest 70.3 Ironman puts on, with I believe 3600ish individual athletes. The transition zone seemed Massive - I think the largets I have ever experienced (though I have to say ITU Oly in San Diego was quite big too!!). The one thing I will say is they chose to do the race briefing in massive athletes area on the beach in the afternoon. I think, while beautiful, not ideal due to the fact it was high 20s and the sun was beating down. Minimal umbrellas to sit under, which was disappointing given the sun/heat.
Race Day
I was really worried about sleep, as before my race rehearsals I haven’t slept as well as I’d like. However, this wasn’t the case for race day. I had good rest coming in too. I’d practised Coach Rich’s “Juice Diet” (Or that’s what I call it). Unforeseen problem - NO NAKED JUICE TO BE FOUND IN MALLORCA! So, found the highest calorie fruit juice I could find and that’s what I downed. Small breakfast was powerbar and banana. Sipped some Powerbar IsoActive on the way over to the race site. Felt surprisingly relaxed arriving in the transition zone, then slight panic at the line for the bike pumps. However, managed to get my tires pumped up and ready for racing.
Swim
I have issues with major panic when I first get in the water. Once I finally get my head in and have a few really tough strokes, then it’s smooth sailing. I took advantage of the warm up area to get the nerves out of the way before the swim when it matters!!! I felt really calm. My mantra at the start was, “Everybody be cool - This is just another day”. I did find myself getting caught up in the moment waiting to go from the holding area to the beach for my wave start. Felt a bit emotional - it’s been a lot of work to get to that start line, so I took a moment to enjoy the moment then it was all business.
Nothing to report on the swim. Just tried to be calm, focused, and channel my race rehearsal swims, which have all gone really well. Sighting was good too! Pretty easy with those big buoys! Salt water still tastes disgusting.
Split: 33:43 23rd AG of 105 Starters - HOLY MOLY FASTER THAN I THOUGHT I’D BE
Bike
Nothing to report in T1 other than I didn’t put on enough sunscreen.
Ok. A bit of background on me and cycling. Cycling has been my hardest sport to get my head around. I am a very fearful descender, with improving (but not great) handling skills. Additionally, I can’t hydrate well on the bike. I’ve been using a speedfil to help address this, but I admit I probably look a bit silly (but I’d rather look silly than not fuel properly).
It took a bit for my Garmin to kick in, but when it did I tried to just focus on my power number.
The first 20km or so was flat/slightly slightly uphill. Was able to take on fuel pretty soon on the bike and that was a good thing! I had about ¾ of a bottle to add at the 15km aid station.
Then, the Hill. Or I guess the mountain. It’s amazing how easy climbing is when all you do is try to hang out in your power zones as best as you can, and take in the scenery. I am used to being passed massively on the bike course, especially on hills. Race day - NONE OF THAT. I was passing people. I was climbing like a boss, a boss who sticks to their power zones. I was so proud of myself. Fuelled, took in the amazing, amazing views - and after about 8km… the climb was over.
Quick gel and refill of the speedfil. Then, what goes up must come down. And I couldn’t have been more afraid. Problem: I did not heed coach Rich’s advice. I did not pre-ride this. Switchbacks… ugh. managed, but got passed A LOT. It was depressing. Anyway, refocused when I was at the bottom, or when I thought I was, then we hit some more downhill, then some really rough pavement. Saw people crash, and lots of punctures. Managed unscathed! Then, back to power numbers and rocking the flat course back to transition.
I didn’t fuel the back half of the course as well. I struggled with this in RR too. Area to work on. I was really happy to be back at transition. I was feeling good, and like I did what I wanted to do, and felt like I pulled of what I thought was the hardest thing I’d ever do - a 70.3 race bike course.
Split: 3:26:43 64 in AG. AV Power 152, NP 175, VI 1.15.
https://www.strava.com/activities/301213420
Run
T2 - nothing to report.
Run - OK. SO, I would say, this was the WORST EXECUTED RUN I COULD HAVE HAD. Or close to it.
My starting pace should have been 5:30/km or so. What did I do??? In the area of 4:40-5:00.
It was a sharp decline after about 10k. Pacing was non existent. some fast, some slow. Walked the aid stations. Learned I love Coke on the run. Had some weird hand tingling around km 16, and it freaked me out. Now, reading the core diet thread (webinar is on the to watch list) - should have had a banana?
The heat, the sun, and the fact I didn’t fuel so well on the back half of the bike did me no favours. It felt like a bit of a death march at km 18. I was getting down on myself, walking not at aid stations, and then I said “PULL YOUR SH*T TOGETHER YOU ARE ALMOST FINISHED!” and started hobbling (kind of running? Maybe let’s call it jogging) to the finish.
Split: 1:55:55, finished 48 in AG (99 Finishers)
https://www.strava.com/activities/301220236 (missing a bit at the start)
What did I learn
Fuelling still needs improvement, made great strides to get to where I am, but I lost time simply refilling my speedfil. So, biking with bottles is getting a lot of practise. Also taking gels.
Bike handling needs some more work. BF Adam has suggested we go out and do some mountain biking, and for me to continue working on being a big braver on the road on downhills.
I need to listen to guidance on run pacing, and follow it. Just got a bit caught up in the moment I think.
OMG I LOVE THE 70.3 DISTANCE
As an aside, if you have the chance to do a cycling/training trip to Mallorca (I'd recommend March-early May) I can't recommend it enough. The island has definitely adopted the fact they are a training mecca and it's fantastic. Amazing food, amazing training. The scenery is stunning and the majority of road surface is phenomenal.
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Comments
The climb to Lluc Monastery is no joke, so kudos to you for keeping it under control. But the descent, oh the descent...one of my favorite on the whole island!