Francis Picard - Mont-Tremblant 70.3
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70.3 Tremblant |
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Date |
Swim |
T1 |
Bike |
T2 |
Run |
Overall |
TSB |
CTL |
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6/21/2015 |
0:34:42 |
0:05:55 |
2:41:54 |
0:02:17 |
1:41:41 |
5:06:29 |
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70.3 Tremblant |
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Date |
Swim |
T1 |
Bike |
T2 |
Run |
Overall |
TSB |
CTL |
|
6/26/2016 |
0:32:23 |
0:04:33 |
2:45:02 |
0:01:29 |
1:37:51 |
5:01:18 |
-13.2 |
152.6 |
|
Differece |
0:02:19 |
0:01:22 |
-0:03:08 |
0:00:48 |
0:03:50 |
0:05:11 |
2015 : AG 47, overall 348
2016 : AG 39, overall 217
Had the time today to decant that race.
This is my first race as an EN team member and was really happy with the work done and was ready to see results. Really appreciate the support from this team, this is awesome to feel that support from people that you never met!
This was also my first race with a PM, but trained with it starting December 2015.
Race week:
We arrived Thursday night, we got big traffic since it was a 3 days week end in Quebec with the national day.
I went for an easy swim where I was focusing on being smooth and relax. I ran to the pool and ran back home.
Friday: It was a gorgeous day, went to the beach for a swim with friends, quick spins on the major climbs of the course and did a 2M brick run.
Saturday: Took care of all the logistic, everything went really fast (kudos to AWA!!), rack the bike, prepare the bags, hydrate, legs up, carb load etc.
Sunday:
We knew it was going to be a really warm day and it was. We started the day at 84F and it peaked at 96F with 50% humidity.. im always lucking when racing in Tremblant !!
My wave start was at 8h56. After transition and body parking, walked to the lake, warmed up, drank last sport bottle and took a gel.
Swim:
2015 : AG 79, overall 655
2016 : AG 53, overall 341
Strava : https://www.strava.com/activi...082
Goal : sub 32’
Real : 32:23
Almost on the target and was happy with it, alot of sun on the first turn till the end, we couldn’t see the buoys and had to swim “water-polo” style.
Overall happy with the swim, used the wetsuit stripper, ran to the T1.
T1:
Goal : 4:45
Real : 4:33
I learned a lot by reading all the reports and plan from the team and it paid, I got a free 1:22 compare to last year and also too back all the time needed in the swim to meet swim target, which meant overall; you are right on the target after T1 !
I swam with tritop and HRM under, as such just needed to put the helmet and run to the bike out.
T1 is a long run in MT (600 meters)
Bike:
2015 : AG 78, overall 520
2016 : AG 68, overall 368
Strava : https://www.strava.com/activities/621863320
Goal : 2h35
Real : 2h45:02
VI of 0.97.
I decided to stick on 80% IF and was able to finish the leg right on, but was disappointed by my time, it’s a course I did multiple time, it shouldn’t be like that.
I don’t know what happens, I even did worse than last year. When looking at the Strava file I see that I stayed 42% of the time in Z2… that might explains the disappointing time, meaning I didn’t push enuff ?
We got big winds on our way back on the 117, was able to go a little faster than usual on the downhills which is a big plus from me since I am not confident with high speed since my bike crash at high speed.
On our way back we started to feel the heat and I increase my fluid input (plan B in case of heat), took a salt pill 5KM before the end so it is digest before I start the run.
I need to keep working harder on the bike to increase my pace AND also being able to manage it for long distance.
T1:
Goal : 2:00
Real : 1:29
Nothing to add other than the time saved comes from all of what I took on the forums in here.
Run:
2015 : AG 47, overall 348
2016 : AG 39, overall 217
Strava : https://www.strava.com/activi...136
Goal : 1H35-1H37.
Real : 1H37:51
At the time I started the run, heat was at its peak and decided to go safe on the run, as such I decided to go smooth on the first 5K and see how it goes from there. After the first 5Km, I felt good and confident and decided to at least hit the magic sub 5 numbers and push really hard on the, last year was a PR for me with a 1h41 half marathon, but last year wasn’t as warm as this year.
HR went to numbers never thought it could reach on the second half.
I drank at every aid station, took ice in the cup and let it melt etc.. I really really like running under those conditions because I think I can manage the heat, last year during the 140.6
I took the time to appreciate the chute when I saw I couldn’t go sub5, a bit disappointed but realized at the same moment I was lucky to do that sport and it was a tuff day for everyone on the course and that this wasn’t a A-Race.
General comments:
Plus: I think my hidden weapon is really the run as you can how I climb in the ranking during the run and how I “think” I can run well after the bike. I have to build on this toward IMMT in 8 weeks.
Cons: I REALLY REALLY have to find what is not working on that bike, I have no idea, more quality volume ? Rode too conservative ?
This race is awesome, I really recommend it to anyone looking for a 70.3 North of the Border! Even if I look disappointed of my race, I still had a blast and was fun to be in MT for 4 days with my family and a few friends.
Thanks for reading, all suggestions/critics are greatly appreciate, I want to keep on improving!
Comments
One thing I am focusing on next season is a swim/bike brick. I am attempting to address my lethargic bike splits which feel like a Herculean ROE but are way below my normal power numbers. Maybe that might help?
Francis congrats on the PR. It looks like you improved across the board and did many things right on a day where mistakes would have been amplified.
One thing that strikes me from your strava bike file is that your NP is 216w and the average power is 191, for a VI of 1.13. It looks like you stopped pedalling and coasted down many of the downhills , then accelerated and spiked power on the uphills. I think you are giving up some speed here and maybe even burning some matches that might have affected your running legs later on in the race. I know it is a hilly course and there are packs and pelotons, but a much lower VI is possible. I rode a similar split as you in 2013 (it was my first 70.3) with a VI of 1.06 so definitely doable.
Also you said you took one salt pill with 5k left. Why didn't you take salt all the way through the ride? Same with fluids- might have been better to push fluids from mile 1 if you knew it was going to be hot. You didn't mention if you had to pee on the bike. I try to go twice so I know I'm well hydrated. Its tough to make up the fluid on the run if you fall behind on your hydration.
One strategy for bringing down HR on the run is to hold ice in your hands. Also try putting it down your shorts so its in contact with the big blood vessels which are close to the skin in the groin.
Congrats again- looking forward to meeting you at Tremblant in August!
Satish: you are right VI is more 1.13. You are right that I coasted downhills and the main reason is that I usually eat during downhills and try to control the speed, I got a crash at 50km/hr while the front wheel wooble and since that time, my brain freezes going downhill.. someday it will come back and be more confident on the d/hill. Many of my rides where I do some serious climbing have a high VI, it sucks because its free speed that I burned and like you mention, I am burning some matches that don't need to be burned.
As for the salt pill, I had some already in my BTA, the one I took with the 5K left on the bike was a non-melted one.
As for peeing on the bike, I did it 2X which was my target, same strategy as your's.
The strategy I use for the ice is to put the cup near my kidneys and let it melt there on my back and put some in my pants - I think we could all used a big iceberg yesterday
Thanks for your input and see you in 8 weeks
+1 on Satish's wisdom. If you are uncomfortable with high speed biking, then must push the power on the flats (more z4-5 intervals!), stay aero, and avoiding major spikes (max power 640!) so you can run faster later into the HM. Skipping an aid station at your pace is also a time saver.
I am seeing that the top finishers were clocking 3min or less for T1 at MT. With your legs, dropping your time over 600 meters should be doable. Mike R frequently beats pros in this area. If you could hit a top ten T1 time of ~2:40, and maybe shave :30 off T2, you are below 5' without changing your execution right there.
I agree your run is your strength - you are a blistering running. I am not used to reviewing files in Stava - was this a hilly course? Did you speed up on the down hills? It is not blessed by EN, but when I am truly "racing" for a time, I throw out the "easy first 3 miles, hard last 3 miles" for the most part, I dissect out the course and look for opportunities for speed. Pull up the Austin 70.3 course for a good example - there are 6 uphills and 6 downhills on that course. So I practiced a certain flat/uphill/downhill paces, with the expectation that my downhill pace would feel as hard (or harder) than the uphills, and sort of "rested" on the flats. Each race is different, and the EN mantra does work, but with your wheels, adding a reluctance to bomb the downhills on the bike, not to mention your very fast/hard to improve on swim, it seems your run is the only place to spend more matches.
https://www.strava.com/activities/62941622/overview
Onward to IMMT
Judging from your improvement over 2015, you actually had a great bike ride. You moved up 152 places overall. My hunch is that pretty much everyone out there had a slower-than-expected bike split. For IMMT, stay focused on dialing in your 5-hour power (with steady VI) and the planned Zone 4 work.
The rest of your race elements (swim, transitions, run) seem to be in really good shape. And your run is no longer a hidden weapon to us -- we all know how blazing fast you are!
Hey, stop worrying about your bike. Triathlon is a single event, and should be looked at as such. You went faster overall in more demanding conditions than last year, that's point number one to take home. Second, your run was faster, again in hotter temps, so that means you managed the bike well. You held a low VI, met your IF target, and laid down a super run. What's not to like? Keep chomping away at the plan, especially those Camp Week bikes, and you'll be more than satisfied with the outcome on the Big Day coming up on August.
DS: I dont considere the run in MT to be a hilly course, but I wasnt making difference on the up or down, I did alot of climb since December and that probably explains the speed on the flat !
Brian : it was a 5' overall
Tim: Thanks for your input, will try to work on this in the next weeks, will try to look at it like a trainerroad training where the timer stops when cadence stops.
Paul: yeah that was a really hot day - thanks!
Al : Thanks to bring me back on the tracks