Ironman Boulder 70.3 RR (at least 2/3 of it) :(
Short report - Planned DNF (no running due to injury)
Swim - 33:03 (1:44/100m; 33rd in the Men's 40-44 AG; 248th Overall)
T1 - 2:37
Bike - 2:20:03 (24 mph; 9th in Men's 40-44 AG; 81st Overall)
T2 - N/A
Run - N/A
Did Not Finish - bagged the run because of achilles tendinitis
Long Report
Goals
Originally, I had set a goal of finishing this race in under 5 hours. After a decent Lake Placid last year and a very good (for me) Denver marathon, my running had really improved. I thought that with targeted bike training and maintenance on the run, I'd make it easily.
Then came the injury. In March, my left achilles tendon started became inflamed, and I stopped running. After seeing a doc, doing some PT and refraining from running, things seemed to get a little better. I started a return to running program and even raced the Boulder Peak (managing to run fairly well, even though I hadn't run much in the previous 3 months. However, even with only sporadic running, the achilles hadn't gotten any better, so, my doctor "strongly advised" I not do the Boulder 70.3. He relented in that he agreed the swim and the bike would not be an issue, so I decided to do what I could and end my day early.
Race
Got up at 4:00 am and grabbed a quick cup of coffee, a banana and 3 dry pancakes left over from yesterday's breakfast. I had packed the Subaru the night before, so I jumped in the car and headed to Boulder. It was chillier than I thought it would be and I wished I'd worn a long sleeve shirt, however, it warmed up quickly when the sun came up.
Swim - 33:03 (1:44/100m; 33rd in the Men's 40-44 AG; 248th Overall)
My plan was to swim easy, not worry about a fast T1 and then hammer the bike, since I wouldn't be running. We lined up with 2 waves of M40-44, and I was in the second wave. After several other waves went, it was our turn. I positioned myself near the front but way inside. After watching other waves, I had planned to swim inside the buoys where there was much clearer water. The gun went off, and I started swimming. I had clear water the entire way, and even managed to avoid bunches at the corners. Out of the water in 33:03, good for 33rd in my AG and 248 overall.
T1 - 2:37
Nothing to say here. I took my time and eased through T1. Grabbed the bike and headed out to the Bike Out.
Bike - 2:20:03 (24 mph; 9th in Men's 40-44 AG; 81st Overall)
The Boulder 70.3 course is flat and fast. I work just across from the Boulder Reservoir, so I ride that course all the time. I know exactly where I can push it and where to ease up, and I had ridden many loops at goal race pace to prepare. Goal was 0.9 IF for the first loop and to try to hold on for the second. It went mostly as planned. First loop, I pretty much hammered on the long gradual climb (more like a false flat) up Jay Rd. and 36. A third of the way up 36, the course flattens out. I continued to hammer until we got to the turn at St. Vrain. Here, the course goes downhill, and you can really make up some time. I think I average 28-29 or more for the entire section on St. Vrain, At the turn onto 71st, things flatten out, with a few short climbs. I managed to stay aero pretty much the whole time and kept up the speed. After a short out & back on a side road, you head around a curve and the street becomes 75th. From there, you turn onto Hwy 119. This is still fairly flat with a few rollers. I stayed aero and fast until the turn back to Jay Rd. to start loop 2
Loop1 Stats - Time = 1:09:04 - NP=275 watts (Goal 280 watts); AP=273 watts; VI=1.01; IF=0.88
Loop 2 was more of the same. Winds picked up a little, and I noticed it was much harder to keep my effort up. The good thing was that the winds were mostly tailwinds and the headwinds coincided with hills, so there was little in the way of increased efforts, except up the small number of hills. My power really dropped off on Loop 2, but I managed to drop an average of only 1 mph for the loop.
Loop2 Stats - Time = 1:10:59 - NP=250 watts (Goal 280 watts); AP=247 watts; VI=1.01; IF=0.80
Total Bike: Time = 2:20:03 - NP=264 watts (Goal 280 watts); AP=260 watts; VI=1.01; IF=0.853
T2 - N/A
Called it a day when I got to T2
Run - N/A
Summary
Disappointed that I couldn't run. I would have had more than 2 hours to complete the half-mary. Easily doable if I'd been able to train the run. I guess there's always next year.
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