HITS Palm Springs 70.3 2016 - Dave Howard
Hi all,
I've been terrible about posting my race reports ....ie ....none so far 
just comments so New year-new trend!
Lead up:
Going into race I had a few hiccups with training such as a Small bowel obstruction that had me in hospital for a week and 3 weeks to return to normal energy a bout 12 weeks out and major civilian job stresses/schedule changes and new Army responsibilities (time suck). Suffice to say I wasn't so happy with my results of pre race assessments and had to mentally be "OK" with deciding I want realy going to try for a top 3 AG top 20 OA HIM with a 5:00-5:10 time. On top of this the HITs people changes from a "pancake fast and flat.." course to one with a 13 mile 2.5% climb in the middle.( not tooo bad but not what I had been planing on and messed with my time estimations)
I was riding my new PR6 bike -which I realy like, but still not sure I've dialed the fit in on. On top of that I've started using Vector peddles with the bike , and despite several resets/battery change and re-cal attempts it consistently reads 30 watts lower than my computrainer or Vector. This is a consistent error so I can adjust...but again hard mentally and impossible to look at graphically vs the last 3+ years of data.
I did get 1 full RR "big day which I swam a 37min (pool) and rode the full distance with a few longish 2-4% hills and was disappointed with a 2:45 time (before the SBO I did a 2:35 w/o mush discomfort) and had done full RR Run in the 1:50 range w/ walk breaks. I decided on a IF of .83 from the Vector FTP 210 at about 180wN which would be about 2:40. My swim goal/est ~ 38min and a Goal of <2:00 run Hoping for a 5:30 total and at least hoping to break top 10 AG. </p>
I decided to try a Wheelbuilder disc cover and was running 60mm Ryenalds up front. center aero bottle and double cage behind seat. My Rudy 57 helm w/o visor (everything I read says its better w/o as well as I was getting a lot of eye irritation from air up under visor into eyes.) The weather was reporting cold and winds 20-30s....almost pulled rear disk covers off and bought a small sized(no wrinkle in tuck) long sleeve "warm-tec" top for bike ride [decided not to use]. Also decided to go with booties and neoprene swim cap.
The days before consisted in a standard -ish each day doing sets of 90sec on at race+ speed of each sport with THRS (drive day) off the week of race (SAT). I didn't practice swim the day before -which has helped in past...mentally. Diet was ...well....My wife thinks I get to serious and am no fun in days before race and hates my calling these trips "Race -cations" because 'none of it is very vacation'. So, we went out and had nice dinners with wine etc THRS and an earlier dinner (we are use to 8-10 pm due to work) FRI. I also didn't do my usual IM wake at 2 am for babyfood and ensure. Not sure as I can say it hurt in any way as I kept the meal size moderate and only 1 glass of wine etc. My wife was much happier with me BTW 
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I ate some instant oats and took a singular to see if that may help prevent my bad exercise induced asthma that has started to plague me. I went to the hotel fitness center and did 10 min of spinning then on to the tread mill for a jog - 6 min in I felt a sing of sharp pain in my calf that had me jump off the back ....It wasn't that bad as I walked back ...but just enough to be worrisome.
SWIM: https://www.strava.com/activities/792700238
Air temp was 40s, water temp ? I didn't test or pre swim -I did note the shocked expressions as people interned....didn't want to get over chilled!
The swim is held in a reservoir in a scenic area of small hills and T1 was about 5 mils from where T2 would be. It would be 2 laps w/o a middle water exit.The start would be men then women under 40 then the men then women over 40. I stepped into the water after some shoulder band work (not as much as I'd have liked) and didn't fill my suit with a bit of water as I normally would -wow it was shocking to the face -glad to have the booties/cap. Didn't realy position myself as I didn't expect to be in front pack and then gun went off. I soon regretted my middle-ish position as there was all sorts of pushing and even some ankle grabbing. On top of the start into the sun my goggles fogged up and I could -at best see the caps near me for my only sighting clues. As usual it took about 400-600m to get settled in but I was still getting jostled and failed to realy get into any rhythm til second lap. At that point it had thinned out but I was swimming up and on slower swimmers from first waves. NO BRONCHOSPASM/Lung filling with spit! Felt a little pinching at neck but too frozen to notice...huge neck burn (missed putting on the body glide) ...scabbed even today over a week past -Ouch!
T1: No issues coming out of water but hands frozen and didn't see any strippers (they said they would have some) shaking and had a tough time getting changed. Noted that the sun felt warm and after toweling off decided NOT to put on the "heat gear" top. (would have cost me 2 min probably with the numb fingers). took my second jell (took one right before getting in water). I made the mistake of not bringing a bottle -have left over disposable Heed bottle from the last HITs- with a spout...did at least grab a Gatorade to throw in rear cage and set up the BTA bottle with a "magic mix". I planned on grabbing 1 water and 1 Heed at each water stop and had 2 citomax and a Scratch packets for adding to BTA with water as needed. A bit long at ~5 min but ,on look back about par for top 10 still.
BIKE: https://www.strava.com/activities/792700318/overview
Longest race with new ( 6 months) QR PR6 Di2. Did A couple OLYs and it feels fast, very nimble/stiff and responsive -more like a good road bike. Had a GURU fit at time of purchase and x-checked the measurements vs my "old" QR CD0.1 and they are very close..but I still not quite sure my fit is dialed in. Likely due to the compact cranks and 1 cm smaller frame, but I feel a bit scrunched and not quite able to get maximum power (I don't feel my torso angle is to much -that feels just fine may try raising seat and adding a shim to keep angle same)....I do, however notice less shoulder strain at a more 90deg arm to pad angle. Anyway, I stuck with rear disc covers and "new" Rudy 57 helm. Again not convinced the Rudy is faster than my Old Lazer Tardez (I where it relativity tilted and even at late in IM race photos show I hold the tail right off my back comfortably...so maybe the long tail Helm is a better choice?)
Started out and was a bit shocked to see my HR was Z5 coming out of swim but it soon came down and I stayed moderate ~160w for the first 20 min or so and HR drifted into Z3. Not too cold Saw what looked to be a bad Bike vs Car crash that had traffic and bikes stopped and had heard at one stop they where stopping bikes to let cars pass (Here) regardless I and 3 who stopped pushed through the intersection and kept going. I started to pick up to goal watts ~180 on way to the Box canyon climb and realy stated to feel the oblique headwinds. It was very scenic...I'll give them that. The climb wasn't actually too terrible, though 13 miles is a ways to go (1,000 ft climb). The bike handled the random 30+ blasts well and only once on the way down did I feel sketchy. I did notice that others where being blown around a bit more than me and I defenantly out coasted on the decent once I was out of gears. I'm guessing the Bike aerodynamics are as advertised. It was a tough go with trying to modulate effort - I kept HR rock steady and worked at controlling the watts...It was crazy to see 280-300w effort to go 9-10 mph at times! This meant averaging 13mph on the up On the down I tried to keep the power on and blew past many who where in recovery mode or spooked by the side winds. I was hitting 30+ and accelerating when I ran into a line of cars doing 15 behing a slow rider....no space on R to go around....double line on Left... and a motorcycle with a USAT judge ahead of me. I just sat up and coasted for a while... then trying to catch their eye I threw my hands up and motioned I was coming around...I passed 6+ cars and made my way down the last bit of hill loosing at least 2-3 miles of fast decent. (no penalty BTW). With 10 miles to go I was starting to feel like holding anything above 160w was to "threshold like"... I did catch a rider in my AG that had passed me on the climb and we traded places for a while with me holding 180 w for 2 miles to drop him with 2-3 miles to go.
Oh...I drank exclusively from my BTA and stayed tucked for 90% climb and all other times. I used the Gatorade to refill the BTA and missed the first 2 water hand-offs. They where at 90 deg turns and the volunteers where standing on the entry side of the outside of turn and at first I didn't even see they had bottles as they where also pointing out turn. I grabbed 1 Heed bottle and drained the BTA dry. I also took 3 jells about every 30 min. and peed "only" once on bike about 2 hr in. BTW I lost the Heimlich valve from the BTA bottle so was constantly sprayed with sticky drink (I normally go strait water with BTA to wash down Jells/bars and to rinse mouth) By start of run I noticed my abductors where a bit tight from all the 'one butt-cheek' riding to compensate for the winds.
T2: was at a large horse stables facility. Unclipped and jog into transition not too bad ...did notice calf zinging a little. Quick gear change and put socks on (my Hookas started to rub tops of toes off?! despite not being a problem first 100miles on them) Quick swig of sport drink and a jell and I was off...
well sorta..2 steps and nearly down...calf pain was incredible..tried to walk and start again...and again...as I came to the T2 out I nearly DNF'd ...The volunteers asked if I needed salt or anything...but this was no cramp... With tears in my eyes I started to shuffle...then jog then run as it receded to just an annoying li'll burn.
RUN: https://www.strava.com/activities/792700254/overview
So Plan: 9:10-9:30 x 3 miles, 8:50-9:00 till mile 10 then push for 8:30s Goal 1:50ish So first mile once going was good and next 2 steady 9:10-9:20 and felt OK-ish...Usually Id loosen up and feel like this was slow...but not today. I started cola and water -on me although not feeling hot -JIK it was affecting me. I used jell and a EFS hand grenade every 15 min or so. Pace I held back to the 9:10 range hoping Id hold a Just under 2 hr pace till mile 10 then speed up a notch to get under 2hrs. Up till mile 6 still no one had passed me xcept 2 young females and one 20 something male. But then the wheels fell off. I wasnt sore. Or even feeling like HR/effort was too high. I just started to loos speed. I would think to speed up leg turn over and drive...but then look at watch and see 10:20 pace ?! Any other time and a 10:20 is uncomfortably slow and Id need to force myself down to run that slow...now it felt I could do no faster...for 6 agonizing miles as I got passed again and again . I hung with one and we even chatted as my HR wasn't to high...but I had to let him go as I slogged out of an aid station unable to pick back up to a reasonable pace. And at the finish I always sprint in ...except today...no gears to shift letting at least 1 in my AG kick past me with 100y to go.... so 2:06
7th AG (<1min off of being 4th) If I recall it was 4th fastest AG swim, 3rd Bike and 11th Run. I don't think it was fuel or even hydration (sub optimal but not "the factor") Nor over working bike....i think it was just lack of run conditioning. -that at least is fixable.</p>
Now.... to make the fixes so I can go 10 hrs for IM 
Comments
Nice work overall on the bike pulling a .83 .IF. You maxed out at 35 mph on the downside which is about my limit as I get nervous going any faster than that.
I also think EFS is a good quality product and nice to have in a race if you can pull it off.
Way to rally around mile ten of the run and bring it home for the finish!
SS
I've used EFS powders for years. First I've tried the "handgrenade"...seemed to do down OK...better than the thicker jells. Hard to eval as I was done before I got half way through. really didn't seem a fuel issue. I know when I'm running out of gas...this was a conditioning issue ...I just lacked the LSD runs and the Bricks off bike I needed to prep for that last hour of effort. Need to practice what I preach about EZ done EZ...etc. Most my last >10 to 13 mile/race sim runs done way to hard and I suffered with poor follow on WKOs etc. I just have to let go of the ego and stay Z1-2 even when it means put-put jog and walks.