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Fl 70.3 RR #1 Debrief

zildgenzildgen
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Fl 70.3 RR #1 Debrief

Swim 1900 M

1.               T-Pace 2:27/1100 M, overall pace 2;27/100 M

2.               500 M splits: 12:01(2:24), 12;16 (2:27), 12:26 (2:29), 9:51 (2:28)

3.               Stroke count relative steady started at 40-44/100 M finished at 44-48/100M

4.               Lost focus in middle evidence by major increase in stroke count (50-54) but able to regain after 100- 150 M.

Bike 180 min

1.               Nutrition: Total in 600 (~ 200 cal/hr), Na  1980 mg (~660 mg/hr)

2.               Fluid: Total 142 oz (47 oz/hr) Goal 170 oz (57 oz/hr)

3.               Ride: No PT  

a.                0-30 min Target 121-128 BPM (Z2): Actual 119 BPM, Avg. Speed 18.5 MPH

b.               30- 180 min Target 129-135 BPM (Z3): Actual 127 BPM, Avg. Speed 19.5 MPH

4.               Aero Position: Comfortable for most of ride. Only out of aero for nutrition and technical aspects of course. However, last 20-30 min came up sooner and went back later than needed to take nutrition and make turns. Estimate 90-95% of time aero.

5.               Focus: Good for most of ride, lost a little towards end of ride last 30-40 min.

6.               Ride profile: Stable pace except for turns and stop lights/signs

Run 60 Min

1.               Nutrition:  Cal 270, Na 551 mg

2.               Fluid:  Total 40 oz  Goal 48 oz

3.               Run

a.                0-30 min ELP + 30 (12:50): Actual 12:40 (2.4 miles) but had to walk at each mile to lower pace ( simulate walking through fuel station to stay on pace) running pace was closer to 11:45

b.               30-49 min at MP (10:45): Actual 11:00-11:45 (1.6 miles), hard to gauge due to groin pain, keep slowing down to easy pain, stopped to stretch,  finally stopped running at 4 miles

c.                49-80 min: Slow walked home (20:30, 1.5 miles)

Overall Observations and correction:

1.               Stay focused and push harder to stay in zones on bike and stay aero at end.

2.               Weight change -1.5 lbs (0.9 %)  so good fluid intake even though lower than planed

3.               Nutrition went well. No bonk, or major loss of focus. May try to increase to 250-300 cal/hr on bike and drop to 200 cal/hr on the run, for next RR.

4.               Hard for me to take much from run given the groin issue.

5.               Overall pleased with results but need to work harder to stay focused on steady pacing in all 3.

Comments

  • XbrnXbrn
    Dewey this race is all about the run and based on the weather here at florida it's getting really hot fast this year. I would plan on backing off the bike some you will thank me after the race. Look at past results and this race continues to be one of the hardest 70.3 to execute. I will be there as well so good luck.
  • zildgenzildgen
    @ Brad thanks for the input. Back off bike pace? or nutrition? Your right about it getting hot early this year. I'm a little further south and on the east coast from you. See ya in Orlando.
  • XbrnXbrn
    Yes back off the bike pace plan to a .75-.78. It could make a huge impact on the run. Very few age group athletes hit their running pace at this race. If you haven't raced 70.3 before (fla) it's located inside Disney aka home of the asphalt. Humidty is awful and the run course is very tricky to get a good pace locked in. This is mainly due to the heat and course being grass some of the way. Back part of the run is really stupid hot (3loop) course. The EN way is so crucial for every race but I took a huge amount of time managing my (should be)bike split last year and had a better outcome. Can't explain it but if it's hot like usual this the second hardest half iron on the 70.3 circuit according to the website. Knowing it will help set your run up. Plan for a very tough run.
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