Jay ReVille - Lake Logan 70.3
This was my first tri this year and first since joining EN. I chose Lake Logan because I had heard good things about the course and it fit well into my build for IMLou. Lake Logan is in the mountains of NC just west of Asheville. It is described on the race website as "a rolling bike course that is flatter than people expect..." 
Sounds like a good race to use to prep for the rolling hills of Louisville. I didn't plan to rest for this and kept to the IM build through Friday morning.
So I worked Thursday night before the race and left Friday morning heading for the mountains. First stop was The Gorge, a zip line outfit south of Asheville. Family time. We spent 4 hours zipping through the mountains of NC. Not a great way to rest for a race on little sleep but fun anyway. Then we headed to our house in Hendersonville. Dinner and then to bed.
Saturday morning at 0415 comes awful early after a busy Friday. Applesauce and Bonk Breaker and then out the door by 0430. 60 minute drive to Lake Logan in my 15yo Honda minivan. (my wife calls it a sports van). Lookin good! Registration/set up/ ready to race.
The swim is held in a small lake and is wetsuit legal. Waves were 3 minutes apart and I started with the other OF at 0715. Lined up inside right and took off. Guy next to me went out like a wild man. Not sure what he was thinking but I let him go. The course is set up so that you can swim to either side of the sight buoys while heading for the triangular turn buoys. Most people swam to the left of the buoys but I stayed right. Gave me clean water and better sighting. The previously mentioned sprinter turned left in front of me at some point and headed for the other side of the buoys. 2 turn buoys and then head back under a small bridge and finish at a small dock just passed the bridge. Again most people followed the sight buoys but I just headed straight for the bridge. Swam under it and then about 50 yds to dock. Most people started walking here because it was very shallow. i decided to swim all the way to the dock because it was very rocky and swimming was faster. probably passed 15 people in the last 15 yds. Hopped on the dock and there was fellow EN and local teammate Mandy Midgett volunteering after IMLP a few weeks ago. Time 24:39. 1st in AG.
Headed to transition and tried to get HR down and get mentally prepared for this "flatter" course. Longish run to T1. Changed, shoes on and ready to go. Plan was to ride more like an IM pace using HR as a guide because I'm new to power. Didn't want to blow up on the run which was also "flat". HR cam down nicely during T1 and hopped on bike. Then started climbing. Well there goes the HR. Over the hill and look down and 910 has locked up. Fudge. What to do? I still had my 810 but it was only set for HR and power. Still new and didn't want to mess with it so I left it and made the most of it. I figured if Mark Cardinale could deal with the his issues at Boulder then this was nothing. Well I wouldn't describe the course as flat. It was rolling in places and then there were hills. Most on the back half. Many of the steepest hills were located in places that didn't give any downhill momentum to carry into them. Out of the saddle several times just to keep going forward. (Even met EN teammate Jaime Fields on one climb). The there were the descents. Fast and winding with several other riders around at all times. Spent a lot of time coasting down hills and riding the brakes for safety. Finally got to the end and was ready to get off the bike. Beautiful ride though and very enjoyable. Nutrition was GEF and worked perfectly. Some course knowledge might have helped. Time 2:58. A HIM PR on a more difficult course.
Headed into T2 and there was Mandy again. Always nice to have a friend for support and she was awesome!
Legs were a little tired and tight as I headed out. Took about 1 minute to loosen up then couldn't believe how good I felt. Kept telling myself to relax and watch HR. This is a long run and I have plenty of time to make up time. Headed out and guess what? The first 3.5 miles are up hill. No big deal. I feel good. Ran according to HR and had 1 port-a-potty stop for 2 minutes. Made the turnaround and headed down the mountain. Made it to the 2nd turn around and there was Mandy. Giving a little support. Now its back up the hill. Found a run buddy for the final 4 miles and he really pushed me down the mountain. Run time was 1:56 another HIM PR.
If anyone is interested, this is a great race with a beautiful course. Not flat, but beautiful. Total time was 5:26. 10 minute HIM PR on a much more difficult course. But more importantly is I felt really good the whole race. Work does work! Now on the IMLou.
Comments
Wow, PRs for HIM, run and bike, along with that killer swim, sets you up nicely for your IM.