Brenda Ross - Kingston Long Course Triathlon
Kingston Long Course Triathlon (2km swim/56.2km bike/15km run)
August 2, 2015
Leading into this race I was a bit nervous. My past race and in my workouts I have been having diaphragm cramping when running off the bike and I was hoping that I had figured out what was causing it. I had a massage on Thursday and had my massage therapist work on that area. I was given some stretches to do with a ball and home I headed. I stretched that night and was very sore both Friday and Saturday and was experiencing some cramping and discomfort during the day in this area, but I kept telling myself that a day can make a different, so I just focused on the things I could control (hydration and fueling).
We drove up to Kingston on Saturday and met with the EN Crew. Steve and I were scheduled for the long course, however, that morning Steve went for a shake-out run and did not make it to the end of the drive way. His body was rebelling from the run test this week, so he decided he would down grade to the Aqua Bike Long Course (smart decision). After lunch, we picked up our gear and headed to the hotel to chill. We met up with the EN crew again for dinner that night. Had a gluten free penne pasta and a gluten free desert with plenty of water.
I did not get to bed until around 10:30 setting my alarm for 6am, to be in transition at 7am and start the race at 8:04am. I slept well until 2:30 and then it was fitful from that point on. I started to dream about the swim (my nemesis) and just could not settle. Needless to say, the alarm was not necessary and we were up at 5:30am. Upon waking I had my water and then had my oatmeal. I still felt full from dinner, but knew it was going to be a somewhat long day, so I ate it anyway. We hit the road at 6:30 and had no problem finding parking and getting into transition.
EricNothing much to report for transition. Set up, walked through transition to make sure I would have no problems finding my bike, pee break and got my wetsuit on and got in the water.
Swim: The swim Gods blessed us. You just never know what you are going to get at this race. Day before there were white caps. Water looked relatively calm this morning. This race is a deep water start with 3 waves. I was in the second wave starting at 8:04am. My goal for the swim this year is to try to go with the pack, try to find some feet and stay on them. When the gun went off this is exactly what I did, but because I am slowish it did not last long. The swim course was like a long rectangle. On the way out they only had three or maybe 4 buoys (green) and visibility was difficult. Once you made the turn to come back they had red buoys and many more, so it was easier to stay on point. I did find my HR high to start and it took me a good 1km to get into a rhythm that felt comfortable. It did not help that I had a male athlete who really liked to stay close to me and sometimes cross my path or go over me. With friends like that who needs enemies.
Came out of the water feeling good. I am happy I was not wearing my watch as I would of not been happy with my time.
2015: 50:30 (last race I swam a 46 and change)
2011 – 53:15 (but included T1)
T1- 2:07
Bike: This course has rolling hills with some long climbs in it and usually has wind on the way back. Roads are good and traffic is minimum, although it is an open course, so you still have to shoulder check when passing. There were some no pass zones going and coming back into town, but nothing that was not manageable.
The last time I road this course I had just tested (like I had this week) and I remember struggling to keep my new zones. Not this time round. I actually felt really good the entire ride. I set a goal of riding my Zone 3 watts, hopefully at the top end (145). I also wanted to concentrate on breathing into my belly rather than into my chest and was hoping that might help on my run. My fueling plan was Gatorade every 10mins, with a gel and some salt tabs every 30 minutes. I wanted to ingest 500ml of fluid an hour. I ended up ingesting 750ml of Gatorade for the entire ride, 3 gels and 3 salt tab. I came off the bike feeling good
2015: 1:52:06 (30km avg/18.6 mph)
2011: 1:56:35 (28.9km avg/17.9 mph )
T2: 4:41 (hubby was waiting for me in the transition. He gave me a “way to hussle” Brenda. I really wanted to pee on the bike, but just did not find a time to do it (always someone around), so I inserted a potty break here, hence the long transition time.
Run: the run course is rather nice at this race. You run along the water for the majority of the run with small rollers and one or two medium hills. My plan was to run my IM pace, as I needed to see if that would make a difference with regards to the cramping. My IM run pace is a 10:41min mile. I decided to carry my own nutrition and I planned to run the 15km like I would at an ironman – walk the aid stations for 30 steps. I planned on drinking my Gatorade at every aid station and taking a gel/salt tab every 30min. I ended up drinking my Gatorade and taking my salt tabs but never felt I needed a gel. I felt GREAT the whole run. I never felt tried and I am happy to say that I did not have one cramp. I really needed this to happen for me.
2015: 1:27:59 (9:24min mile)
2011: 1:31:02 (9:45 min mile)
SUCCESS!!! Now, I need to keep on the massage, stretching, the fueling plan and the training and I should be rite as rain for IMChoo in 8 weeks time.
Overall time:
2011: 4:20:52
2015: 4:17:24
NP 149
.82 IF
126 TSS
Avg Cadence 87rpm (this is huge for me. I usually ride at 80rpms)
P.S. Brent, Trevor and Steve placed 3rd in their AG and Elizabeth (Liz - Trevor's girlfriend) placed 2nd in her AG at her first. We did not want to be greedy so Tara (Liz's sister) and I stayed off the podium.
Comments
Kudo's to Steve for doing the Aquabike showing his experienced decision making skills... He know's he is fine but has the bigger picture and is putting a high priority on recovery from that 5k test !
Expecting big things out of the Ross's at IMCHOO just your Karma Bank alone will take care of you guys !