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Chris Fugate 2012 IM Kansas 70.3 Race Report

Chris FugateChris Fugate
in Races & Places 🏁⛺

.Interesting day to say the least.  Woke at 3:30am and left at 4am for the 45 minute drive to Lawrence, KS from Kansas City.  I've been on and off the Paleo diet for about a year now.  That being said, I had around a 550 calorie smoothie. (3 raw eggs, 13 strawberries, 2 bannans and 1 cup of almond milk)  My other nutrution before the race was around 16oz of gatorade and a cliff bar.  So near 1000 calories before the start of the race.  Felt fueled up and ready to go

Swim:  They announced no wetsuit race, which was fine with me being a collegiate swimmer, but unfortunately I had no speedsuit.   So decided not to swim in my tri top since the pockets might drag.  Maybe not the smartest decision based on what I'll discuss later.  The wind was 20-30mph in the morning which made for a lot of chop.  Almost like swimming in the ocean.  Felt good on the course.  Finished with a 30:15 on the swim.  In 2010 did a 27:30 with a wetsuit and in better swimming shape.  How much do you think a speed suit would have made a difference?

T1:  Took too much time putting on my tri top since I was wet.  T1 took 2:25.

Bike:  Bike was very rough and went my slowest split in a long time.  As I mentioned the wind was tough out of the south and I tried to stay strictly focused on nutrition.  Maybe a little to much.  I had 40 oz of INFINIT super concentrated in my Speedfil and a top water bottle with 24 oz of water.  Every 15 min I did 4 swallows of Infinit and sipped water constantly the remainder of the time.  It was very hot probably near 80 as we were starting the bike.  Tried to take 16oz INFINIT annd 24oz of water per hour.  Think I did this for the most part.  Additionally, took two salt tabs each hour and 1 Power Gel each hour for a total of two.  Felt like I had the nutrition down, but just wasn't moving very good.  Think I also had some mechanical challenges with my back break rubbing and seat heigth too high.  Ended up doing a 2:45 versus a 2:32 in 2010.

T2:  1:28; decent considering I put on socks and normally don't.

Run:  Felt strong on the run and coasted the first three miles.  Goal pace was 7:00, but knew it would be slower based on the 90 degree heat.  Ended up dong the first three miles around 7:25 pace and felt comfortable.  Held the next three miles around 7:40 and then started falling apart.  Tried to focus on nutrition.  I carried a fuel belt flask with 1 scoop of INFINIT.  Squirted it in water at each stop and was able to complete a bottle on each lap of the race.  Took one gel and one salt tablet during the run.  Fought off cramps about midway in my quads and hams.  At mile 10 turned to coke and felt fine in terms of nutrition, but the heat was overwhelming.  Ended up with a 1:46.  Not good, but happy I didn't walk and got through it.

Overall: 5:06 did a 4:45 in 2010 but under significantly better conditiions.  Just need to be more consistent in my training.  Can't wait to see feedback.  This did nothing but motivate me. Planning on IM 70.3 Vegas next.

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