Steve West - Quassy 70.3 - 2016
Quassy will be my 7th HIM, first solo 70.3, and is my only triathlon this year. My goal is to have fun regardless that my training build has been less than desirable.
I did not do an OS, I needed some down time to recharge following IMLP and MDI. The lazy phase lasted from Oct 20 to Jan 1 when I began with a 30 day run durability phase to get back into the swing of things. I began HIM training on Feb 22, adding swim 2x / week in Mar. I managed to get about 90% of the wko completed. Swim was the only place I feel I have any small gains, dropping about a minute consistently from prior 70.3 RR efforts. Power started at my typical untrained base of 190 and never improved. Marginal motivation and the lack of a formal OS are likely the primary factors. Run has been flat as well although I have not tested, my all-day-pace for many years is very difficult to hold lately. Best guess it that I am 30-40 seconds slower at all paces.
My biggest obstacle besides work has been caring for my elderly mother who lives nearby in a nursing home. She has dementia. I am there 3-4 time/wk to visit and help her eat, but she often does not know who I am, may think I am her husband, or someone else – usually all in the span of 20 minutes. At least I don’t have to do her shopping, laundry and meds anymore and she is in a safe place. OK, done whining….. Move along, nothing to see here.
Health is good with no injuries, I just lack fitness:
EDIT:
- FTP tested in March at 190 (2.6/w/Kg) my base untrained level following long periods of no bike.
- SWAG FTP from 3 hr power (154w / 0.78) = 197
- Target watts @ 156; IF .79 based on 3 hr power
- SWAG FTP from 3 hr power (154w / 0.78) = 197
- Current SWAG VDOT is about 42.
- Goal pace 8:47
- Swim RR today was 36:02 for 2200 @ 1:38. Managed to get and stay a lap ahead of my Tempo Trainer set to 24.88 (CSS + 3).
Bike: Cannondale Slice, Ultegra/Dura Ace drive train, custom cassette. Tires: Conti 4000 II w/Latex. Wheels: FLO 60mm front, Power Tap hub, and disc cover with awesome fast EN decals! Goal watts (EN 4 gears) taped to bike on the right side aerobar. Hydration: 1 cage on seat tube, 2 behind the seat. Flat kit strapped behind the seat.
Prep: Pack hardware and equipment Thursday evening after visiting mom. Bed early, no later than 9PM. Will finish packing soft goods in the AM.
Begin Travel Friday – first to my brother’s house to visit him and his wife who is losing the battle with cancer at the age of 51. Very sad situation but it will be good to spend time with them both.
Arrive at Quassy on Saturday in time to meet the Team at Maggie McFly’s. If I get there by noon I’d head over to the beach for a swim and check the water temp before the meetup. Go to registration, and rack my bike, transition recon. Finally dinner and hotel.
Back at Hampton Inn, prep Infinit (5x) and PBJ for AM. Bed by 9pm
____________________________
Sunday: Quassy 70.3 Previous PR @ Timberman 2012 > 5:48:55. Quassy 2015 > 5:53
Wake up at 4:00 AM for coffee and PBJ. Leave for venue by 5:00 to get an on-site parking spot. Transition opens @ 5:15, closes @ 06:30, swim wave 5 @ 7:20.
Setup:
- Morning Clothes – EN Tri top and shorts (original version), timing chip, track pants, EN jacket, GPS, HRM, lube, 20 oz Infinit 250 cal.
- T0 – Setup transition area. 3x26 oz Infinit 250 cal. Pump tires, Start both GPS units – 310xt in multisport, calibrate Garmin 500, Joule 2.0. Check gearing for start.
- Swim Bag –swim cap, goggles, ear and nose plugs, sleeveless wetsuit. 20 oz Infinite 250 cal.
- T1 – Bike, shoes, helmet w/ visor, jersey, T-Mat, squirt H2O bottle for feet if needed, towel. (extra: 20 oz Infinit 250)
- T2 – Asics, socks, go-bag (Bib, 3 PB gel, 3 saltstick in baggie), (extra: 12 oz Infinit 250, 5hr Energy)
- Swim – 37:00; Setup second row left (outside). Ignore everyone and swim steady. On exit goggles up, zipper down and peal top on run to T1, goggles and cap off after wetsuit to waist.
- T1 – 3:00. Peal wetsuit off, towel face/head. Helmet and shades on, squirt feet as putting on shoes. . Slam 20oz Infinit if behind on cals. Grab bike and go!
- Bike – 3:2x; Goal watts 156, IF 0.79. Start Garmin 500 after clipped in. Flatten the hills, stay in my box, no spikes, no soft peddling. Nutrition @ 15’ alarm
- T2 – 2:00; Rack bike, helmet off, shoes off, socks on, Asics on, shades on. Grab go-bag and go!
- Run – 1:55; Goal pace 8:47. Start easy ~ 9:30, ramp up to goal pace over 3 miles. If still feeling OK at top of steep hill @ mile ~10, pick up the pace and hang on. 3 gels in tri top pocket. Gel @ 4, 8. Water as needed, saltstick if excessively hot.
Estimates based on training times and good execution, no mechanicals, no cramps, and no bonking add up to 5:47. Close to a PR but will let the day come to me and it sort itself out.
Expectations are to maximize the fitness I bring on race day. Any outcome will be satisfying as long as I execute to the best of my ability.
As always, comments and suggestions welcome.
Comments
EN Power Gears
Steve,
First off way to get in the training given the challenge of caring for your mother. My bike is still in the bike box from LP last year, but I have been on the mountain bike some.
I've never done an EN 1/2 and only one back in 2005 so take this for what it's worth but is you .84IF a little aggressive? I had to go find the information but I had .85 as being fairly aggressive. Did you get in a RR and run well at that IF? The race execution wiki for the half has the following:
http://members.endurancenation.us/R...lf+Ironman
Goal Watts, as a percentage of FTP as determined by your estimated finish time:
Enjoy the race and have fun.
2015
On 5/24 & 5/30 my 3 hr power was 164 (about 0.78 of 210)
FTP Test 5/26 bumped my FTP from 200 to 210
Raced Quassy 70.3 ==> 3:14, 170NP, IF 0.81, VI 1.07
2016
On 5/21 & 5/28 3 hr power was 154 - if I use the 0.78 to SWAG current FTP (not testing now) ==> 197 (up from a March FTP test)
Racing Quassy at 0.8 of 197 says I should be OK at 158 but will adjust that down to 156 to be safe.
Current guess is that the split will be 3:20ish (not a time goal) and will focus on 156NP (0.79) and keep my VI to 1.06 if possible.
@ Tim - thanks for the kind words, I will most certainly take them to heart as every day is a gift. Carole says hi.
Agreed the execution is key, especially when fitness is lacking. At least I do not have any injuries to contend with. Also, having done the course last year I know of the few places on the bike and run that are worthy of respect and will inform my efforts throughout the day.
@Steve - how well did you feel the run went in 2015 with a 3:14 bike split at .81? Knowing you are a seasoned/strong runner, .79 for 3:20 may work for you but it is definitely pushing the line IMO, assuming that FTP is accurate.
My thoughts are that in the 2015, if run went well, you have the math right for 2016, if not, re-consider and also never hesitate to employ RPE (RPE utilized by a seasoned vet can always be a great sanity check against the numbers on the screen).
Wishing you good skill bro!
Thanks for the question. Will make me more vigilant of my watts and avoid spikes.