Little Smokies HIM race report
Summary
Swim 29:40 (6th overall)
Bike 2:59:26 (7th overall)
Run 1:47:xx (4th overall) For some reason I show no time for T2 and I think my T2 time and run time are added together since my Garmin said my run time was 1:43.
Total 5:19:40 and 5th overall, 2nd in my age group 40-44. I'm 39.
I had two pancakes with syrup for breakfast, and two nutrigrain bars before the swim start.
On the bike I had 96 oz of water, 48 oz Gatorade, and 24 oz of Infinit.
On the run I had approximately 48 oz of water, and 24 of Infinit.
The bike: connect.garmin.com/activity/87411784
The run: connect.garmin.com/activity/87411800
Little Smokies is the HIM of the Triple T Ohio weekend. This was my first race since being an EN member, my first time swimming in a wetsuit, and my 4th tri overall, after two sprints (pool swims) and IM Louisville (not wetsuit legal).
I talked to some people that had done this race before and they had warned me how hilly it was. I had heard upwards of 5000 feet of climbing on the bike and 1200 on the run. We got there Saturday afternoon and drove the bike course. I was already thinking I might have been better off with my road bike, although I did have a 12/27 on my tri bike with a standard 52/39 front.
The water temp was in the low 60s and the forecast was calling for 87 and sunny. The swim start was time trial style with all of the Triple T participants going off first, followed by those of us that were only doing the half. I had swam 2200 straight in a SCY pool in 31:57 so I was hoping to break 30 minutes in a wetsuit. The first group they called for was anyone who was going to swim under 30:00 so I stepped up and was off. The water felt great and I spent the whole swim weaving in and around people. I ended up going 29:40 which I was pretty happy with.
My goal for the bike was to average 80-85% FTP per the execution guidelines here, and to drink 4 bottles per hour, two of water, two of sports drink. I knew that if the climbs were steep enough, I would be forced to go way over that. The first climb started within 5 miles and it was at least 2 miles long. Luckily it wasn't steep enough to force me to stand the whole time, or grind up at 60rpm. Most of the ride was on what were basically paved fire roads. There were essentially no cars and a lot of shade. I was passing lots of people on the climbs, almost all of whom were Triple T participants, and man did they look hammered after 3 days of racing (I have no interest in the entire weekend event, and my hat is off to those that complete it).
I tried to keep things under control on the climbs, and keep the watts up on the flats and descents. This was a two lap course so at the turnaround (at start/finish) I stopped in the porta potty and filled two of my bottles with water and Infinit. I went out for the second lap and felt great, doing an almost exactly even split. Total time including my stop, was 2:59:26 with an average power of 258, or 82%, and 3700 feet of climbing. My wife's Garmin said 4300 so who knows.
The run course is uphill for 2.5 miles from the start, down half a mile, turn around, back up half a mile, then down 2.5 to the start, turn around and repeat. I felt great for the first half, often seeing paces in the 6:00s for the downhills, and high 7:00s for the uphills. By the start of the 2nd lap though, I was feeling it. My uphill paces were in the 8:00s and up to the 10:00s, and even going downhill I was struggling to stay in the 7:00s. Most people at this point were walking up the hills. I looked down at my Garmin once while going uphill and the pace said 11:20, but I was still passing the people walking so I kept going. I was really hurting by the end but never stopped.
Total run time according to my watch was 1:43:xx which I was really happy with considering how hilly it was. The Garmin said 944 feet of climbing.
I ended up 5th overall and 2nd in my age group, getting beaten out by a 41 year old who crushed the bike with a 2:42:xx. I honestly don't think I could have gone any faster, other than speeding up my transitions. I rode conservatively enough to have a great first half of the run, but I suffered on the second half, so riding any harder would have made the run much worse.
I was also excited to see my wife finish in 7:13. It was her first triathlon, and she just learned how to swim 2 months ago. Really proud of her!
Comments
Only thing I can think of to go faster would be to pee on the bike and go with a concentrated Infinit mix. But that's nitpicking my friend. Fantastic race.
Anyway, impressive stuff, I certainly don't think I'd have fared as well.
@Tucker- After a lot of trial and error, I've found what I need most on the bike in order to run strong is more pure fluid volume than calories. Since there was only one aid station, I was forced to carry 4 bottles and stop to refill them, and this is why I don't carry a concentrate.
@Matt- Yes we seem to just launch right into things like this. Now I'm trying to talk her in Muncie as one last hurrah before her residency starts in July.
@Trevor- I agree, the bike course on paper looks horrendous, but it wasn't that bad and I'm 177 pounds naked and dehydrated. Putting on my 12/27 (as opposed to the 11/23 I train on) made a big difference and there was never a climb that forced me below 70rpm for a long period of time. Climbs that force me out of the saddle for 20-30 minutes are the really costly ones.
The run was just plain hard. I was satisfied that I didn't ever give in and walk. Uphill is tough, but I think that much downhill hammers your legs as well.
Honestly, other than the top handful, the Triple T folks looked really worn out and miserable. They were in all shapes and sizes and it was really impressive to see them soldiering on. I have no desire to do the entire weekend. I just don't have the attention span for it.
While I am a newcomer to organized triathlon racing, I have been riding a road bike for over 10 years and before that I ran for exercise. I have no swimming background but it seems to come naturally to me. What is new to me is a formal training program along with good execution guidelines to follow. I wish I had done this a decade ago.
@Jeremy- Thanks for all the encouragement! Having people tell me I looked strong on the second half of the run was inspiring because I was not feeling strong. Off to read your report now...
I have to share my wife's favorite moment of the weekend. On one of the steeper climbs, she passed a guy who was walking his bike up the hill, and he said, "oh that's just what I need right now!"
@Chris - too funny about your wife passing the walker. I heard a lot of funny comments on the course Sunday. Despite some folks being in serious pain, everyone had a great outlook on the event and the friendly competition.
We should shoot for a bigger EN contingent next year!
@Chris - too funny about your wife passing the walker. I heard a lot of funny comments on the course Sunday. Despite some folks being in serious pain, everyone had a great outlook on the event and the friendly competition.
We should shoot for a bigger EN contingent next year!