Challenge Williamsburg report
This is going to be long, but I have found that the race day can easily be affected by the few days before.Also I have attached my garmin info to look at as well.
https://connect.garmin.com/modern/activity/805214868
Fri: Arrived in Williamsburg around 2pm, had some lunch and coffee. Met up with sis and went to the swim start so she could get a feel for the OWS. We spent about an hour there then walked over to T1 as they were setting up. Since I am on the Challenge Tri Team, I saw that they were behind in set up so we helped out for about an hour in the sun setting T1 up. That night I had a pasta dinner with 2 glasses of wine. Slept great, 8hrs.
Sat: Pancake breakfast (I love that! Thanks PnR)! After that we went over to the Expo and checked in. We spent about an hour there socializing and doing admin stuff. Then I went to the swim start again to do a sponsor promo that started at 1030hrs. This lasted till 1230, then I went over to T1 and assisted them for an hour. Add up the time in the sun equals 4 hrs. Then went back to room to prep for race and eat. I ate a chicken wrap and had Power Bar Perform (PBP). Dropped bike off at T1 at 4pm then went to church. After church I went back to room and had dinner. Dinner was chicken, a little orzo and a broccoli salad with PBP. In bed at 830pm, slept like crap and was real hot.
Sun (race day): 330am woke up had coffee and a glass of PBP. Then after that I had a PB bar. Got T2 stuff together and off to the race. At T2 I set up everything and loaded up on the bus. Got to T1, finished setting stuff up but could not get my power meter to sync. Went to the toilet. 30' before the race I took a gel. Swim was not wet suit legal and I swam without a top.
Swim: felt good, focused on proper stroke and good sighting. Time was :37:04 and I felt good.
T1: Had trouble putting tritop took gel and loaded up on bike. Knowing it was going to be hot I had put a total of 4btls of Infinit nutrition with 2 scoops of Base Salt on the bike and had 3 gels with me. I forgot my Xlab cap so I used tape (it worked but got messy toward the end). Time 4:54
Bike: Power meter did not work on the whole course so I went by feel. I did notice I had a HR of 150 and could not lower it at all but felt good. Also had a strong 90+ cadence. The first 20mi. were flat and I felt good. Pe'd on the bike at mile 20ish. After mile 20 the hills started. Nothing too bad just rolling for a while and the temps started climbing. At mile 40 I was starting to feel tired and was in the sun for most of the remainder of the ride. At mile 48 I lost my chain and had to stop to get it. Also I lost all my empty or partially filled H2O btls on the course. Not a major issue just a mental nu-sense. Time 2:44
T2: Came into T2 still feeling pretty good but legs were starting to feel heavy and I was hot. Took 1 gel and loaded up 2 more. Time 1:50
Run: The run started out in the woods and out of the sun. It was a 4 loop course that the first portion of the loop was in the woods then the second portion was out in the heat. There was 3 aid stations in the loop. I knew it was hot so when I started out I purposely started slower than normal with the heat in mind. I got through the first 2 miles then my stomach started playing hell with me and I was so hot. My HR started getting even higher so I went to a run walk. At every aid station I took a gatorade, a little coke, two thumbs of Base Salt and dumped ice on me and put some in my shorts. The first two loops were hell. I was really nauseous and dry heaved a few times. Finally by the middle of lap 3 I started feeling better and by lap 4 I was able to get some better running in. Time 2:37
Total time: 6:05
Post race: Directly after I put an ice towel on my, drank a gatorade, 2 waters and a piece of water melon. 30' later I took my Power Bar Recovery and 60' later I ate some pasta.
Later that night I finally pe'd and until Tuesday afternoon my urine was very yellow.
Lessons Learned: DON'T do 2 races in back to back weeks, spend so much time out the day(s) before in the heat. DO be more conservative on the bike if your PM doesn't work and drink more on the course.
Comments
On a day like that, even though this was my first Half, I fueled like it was an Full Ironman on the bike. 2 bottles an hour just to keep hydrated.
great job getting it done after feeling like crap the fist two laps.