Langley Pond Olympic distance tri: 2nd overall
73°F
Langley Pond Int'l tri: 2nd OA by 50 sec. Got run down at mile 4.5 of run just after I took lead from uber swimmer Kurilko.
Made mistake in racing elite as I had nobody to work with or draft on swim. Swam fairly straight buoy to buoy and lost focus after getting dropped immediately. Could have swam >1 minute quicker w/ better focus and a draft. No benefit from open water swim for IMCDA here. Bummer.
Thought I had a poor T1, clumsy getting out of wetsuit but time was as good as leaders.
Decent but not great legs on bike but still went over FTP on the 2 miles climb both laps then coasted and soft pedalled in places focusing on going fast and not having pretty power file so surpirsed w/ VI of 1.02 given hills and coasting. Magnet didn't pick up today but was fine yesterday! HB had 23.9x miles. Dropped a shoe dismounting and had to go back and pick it up or risk time penalty! Argh!
David Burley jumped on my wheel 2nd lap and I put the pedal down but we came in T2 together then he cramped on run. Might be only time I ever beat the wunderkind!
T2 was better and on par w/ leaders.
Run was #6 split and ran down or away from Burley, Wendt and Kurilko then Kidd surged and broke me 1.5 miles out and I mentally quit after seeing 2nd was secure and 3rd was fading and I had 120 miles to ride Sunday!
Mid 60's to mid 70's w/ sun and humidity and expected bike bottle handoff but there was none and was on edge of nutritional limits for both calories and hydration as all I had was an aero bottle w/ Infinit.
Big breakfast then 1 gel and banana before race w/ Endurolytes and plenty of water saved the day.
Iced legs and wore compression wear for recovery.
Overall happy w/ effort for "C" race on iron legs but unhappy I gave up mentally on swim though backing off last 1.5 miles of run was correct thing to do given placing and recovery needs. Bike was good but not great but most pleased w/ run pacing and cadence of 96 off a hard bike w/ tired legs. Only lost a few sec/mi despite temps/humidity/hills.
http://www.setupevents.com/index.cfm?fuseaction=event_results&id=2863
Entire workout (286 watts):
Duration: 55:22 (57:25)
Work: 951 kJ
TSS: 81.9 (intensity factor 0.949)
Norm Power: 291
VI: 1.02
Pw:HR: 0.34%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 689 ft
Elevation Loss: 725 ft
Min Max Avg
Power: 0 551 286 watts
Heart Rate: 0 148 139 bpm
Cadence: 20 120 89 rpm
Altitude: 226 535 386 ft
Crank Torque: 0 521 271 lb-in
Temperature: 71.6 75.2 72.9 Fahrenheit
Peak 5s (441 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 10.12%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 409 495 441 watts
Heart Rate: 129 129 129 bpm
Cadence: 91 96 93 rpm
Altitude: 495 495 495 ft
Crank Torque: 364 455 400 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Peak 10s (416 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 11.29%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 370 495 416 watts
Heart Rate: 129 130 129 bpm
Cadence: 88 96 92 rpm
Altitude: 495 499 496 ft
Crank Torque: 336 455 381 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Peak 20s (410 watts):
Duration: 0:20
Work: 8 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -4.18%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 292 495 410 watts
Heart Rate: 129 135 130 bpm
Cadence: 87 103 94 rpm
Altitude: 495 499 497 ft
Crank Torque: 266 455 369 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Peak 30s (393 watts):
Duration: 0:30 (0:33)
Work: 11 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 10.01%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 276 495 393 watts
Heart Rate: 129 135 131 bpm
Cadence: 77 103 92 rpm
Altitude: 495 502 498 ft
Crank Torque: 266 455 361 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Peak 1min (347 watts):
Duration: 1:00 (1:03)
Work: 20 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 25.59%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 228 495 347 watts
Heart Rate: 129 138 132 bpm
Cadence: 77 103 91 rpm
Altitude: 495 509 502 ft
Crank Torque: 217 455 322 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit
Peak 2min (318 watts):
Duration: 2:00 (2:03)
Work: 38 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -2.66%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 89 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 237 387 318 watts
Heart Rate: 144 145 144 bpm
Cadence: 81 98 87 rpm
Altitude: 269 364 311 ft
Crank Torque: 225 373 309 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 5min (308 watts):
Duration: 5:00 (5:03)
Work: 92 kJ
TSS: 8.3 (intensity factor 0.997)
Norm Power: 306
VI: 0.99
Pw:HR: 4.6%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 226 ft
Elevation Loss: 0 ft
Min Max Avg
Power: 183 387 308 watts
Heart Rate: 144 145 145 bpm
Cadence: 78 98 86 rpm
Altitude: 269 499 387 ft
Crank Torque: 165 391 303 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 10min (300 watts):
Duration: 10:00 (10:03)
Work: 179 kJ
TSS: 16 (intensity factor 0.98)
Norm Power: 301
VI: 1
Pw:HR: -1.02%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 266 ft
Elevation Loss: 10 ft
Min Max Avg
Power: 0 437 300 watts
Heart Rate: 140 142 141 bpm
Cadence: 40 100 87 rpm
Altitude: 240 509 339 ft
Crank Torque: 0 442 290 lb-in
Temperature: 71.6 75.2 73.3 Fahrenheit
Peak 20min (292 watts):
Duration: 20:00 (20:46)
Work: 350 kJ
TSS: 31 (intensity factor 0.964)
Norm Power: 296
VI: 1.01
Pw:HR: -1%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 315 ft
Elevation Loss: 312 ft
Min Max Avg
Power: 0 482 292 watts
Heart Rate: 0 142 139 bpm
Cadence: 26 110 89 rpm
Altitude: 226 531 356 ft
Crank Torque: 0 521 278 lb-in
Temperature: 71.6 75.2 72.6 Fahrenheit
Peak 30min (292 watts):
Duration: 30:00 (30:48)
Work: 525 kJ
TSS: 46.4 (intensity factor 0.963)
Norm Power: 296
VI: 1.01
Pw:HR: -4.45%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 512 ft
Elevation Loss: 328 ft
Min Max Avg
Power: 0 482 292 watts
Heart Rate: 0 145 140 bpm
Cadence: 20 110 88 rpm
Altitude: 226 535 394 ft
Crank Torque: 0 521 279 lb-in
Temperature: 71.6 73.4 72.1 Fahrenheit
Comments
Congrats, Jeff. Impressive power file. I can see now why you want to focus on the run relative to your bike. For an IM, I think adding some harder work (MP effort) at the end of long runs (e.g., last 30 min of a 120 min run) is more bang for the buck then pure volume.
Maybe you can hire some kids with nerf bats to beat on you at the pool while you swim?
Probably sage advice Al. Thx.
Good thought on the swim practice!
I believe there is a difference between USAT 'Elite' versus what some race series decide to put in their first wave. As a practical matter, if you believe you're one of the folks that may win the race, you want to be lined up with like minded individuals so you're actually racing against them in real time versus crossing the finish line then reading results to see how you fared against someone who started several minutes before or after you.
Paul,
The elite status was more than likely an event specific choice and not some "official" designation like a WTC pro or USAT elite. Many local races here in Houston have elite waves that start first.
Rob beat me to it.
Exactly right guys. Our state series has an "amateur elite" wave that starts first and allows you to race head to head w/ the heavy hitters instead of guessing which wave that guy in front of you started in...
Doesn't affect KQ.
Thx Bill. Yep, no top end but also no drop off. In fact I rode 124 miles the next day and my AVP was steady until I made the decision to lower it up until hour 4!
No top end but can go forever.