Tim Gagne Aug 27 HIM Race Report
This event http://triseries.ca/shawnigan_lake/index.php not a big name US 70.3 but for up here in the North it signals the start of our Triathlon year with Canada’s first open water swim.
Some context:
I have been racing long distance triathlons for 10 years and this is around my 16 or 17th at HIM distance.
I have raced this particular race 3 times; 2007(3rd in AG), 2008(1st in AG) and 2010(4th in AG). However, many (nervous) 1st ‘s this time:
- 1st time racing after EN OS (14 weeks)
- 1st time training/racing with power
- 1st time with wheel cover, and
- 1st time using EN run pace strategy using Garmin
My expectation for the day given all those was, even at nearing 53 years old, to PR and prove my EN discipline.
In 2007 my bike split was 2:41 and run was 1:58, for 2008 2:35 and 2:02 and in 2010 bike split was 2:39 with a run of 1:53.
Note, the run is all on a trail with some rough spots and most people’s time is off a bit.
Execution
As a veteran, my day before and race morning stuff is pretty much engrained however, I did bring a couple of EN strategies to the weekend:
1- Less moving parts in T1 and T2 (for example gloves on bike, visor, garmin, snack in zip lock)
2- 1st-2nd-3rd gear power numbers from calculator taped to my tube.
3- Pacing strategy for run set out for 1st 5k (30sec +MP) next 11km(MP) last 5.1k best I could muster.
4- Minimum admin at aid stations.
Arrival was typical, wife dropped me off as she headed out to her marshalling position. Weather was great for this part of the country, water temp around 15 Celsius so cool but not cold. Cool enough to get to me though, had to pause a bit at first 2 buoys to settle down the breathing after the face hit the water. This is not unexpected for me, soon after 400m I found my breath and rhythm. Swim target was 38-39min actual was 38:19.
T1 a little slower (well actually a lot slower than I rehearsed) I use my wife’s helmet to race in (Rudy coming soon) and forgot to re-adjust chin strap for me, so lesson learned. Now came the nervous parts (power, pace and wheel cover). What if I was not hitting my avg speed from previous years while maintaining the recommended .85 IF…. or would I back off way to much once I seen some of the power numbers on the climbs……? Would the wheel cover stay on with these rough roads, is the valve cover label going to blow off and throw a warp into the whole thing. So, long story short, I matched my 2:35 bike split form 4 years ago even with some major traffic congestion. T2 with the zip lock went fast-fast, made me feel real good taking extra long pee at first facilities on the run. As I mentioned the run is all on trail, good trail for the most part. My worry going in surrounded my choice of shoe. I had transitioned to Newtons and trained exclusively in them and knew they would not cut it on these trails they are for pavement 100%. I picked up a pair of Kinvara’s 2 weeks ago, ran to short 5ks in them during taper week. Great choice, they felt fantastic on the trail almost as good as my MB10 trail shoes. Long story short, executed the EN pacing strategy to a T. My previous run PR in 2010 was 1:53:00 and this go around went 1:53:39.
At the end of the day, I’d matched or beat my swim, bike, run PRs over the 3 previous go’s at this event, this time all in the same race. 5:13:02 (2nd in AG) over my best of 2010 at 5:20.
My list of EN 1sts all gone now (except for PT 911 in gear forum). Doing another ½ in 3 weeks which I will not taper for and is much easier route where my PR is 5:04 with a 1:42 run split and I have a good feeling I may topple that. So here comes the cliché Work Works.
0
Comments
Too funny Scott, brain dead from race and got August on my mind as I loaded up the full IM plan to end aug 26..... Race was indeed May 27.