Holy Cramp, my kingdom for more pickle juice! A RR on a PR for a HIM.
Race: Mountain Man Half Ironman Race, Flagstaff, Az August 12th 2012
PR: 18min faster than HITS Palm Springs 70.3 on 12/04/2011
Totals:
5:18:55
4th AG (4/24) 40-44
20th OA (20/123)
Temps 56f - 85f Humidity 50%
Elevation: ~7000ft
This was my second complete HIM race (my first HIM had the swim canceled so I dont really count it) and my first since joining EN in Jan. Unquestionably I felt amazingly well prepared for the race because of all the EN training prep, race rehearsals, execution guidance. It also helped that the course is in my hometown and comprises parts of my regular training routes. Based on my two RRs, training runs, and swim TTs, I thought I would be able to get close to 5:00 maybe even sub-5 if everything lined up.... unfortunately not everything lined up, but all in all I felt it went reasonably well. I still made some nooob mistakes, and had severe cramping to deal with which ultimately slowed me down below what I was capable of. I've suffered severe leg cramps on each HIM I've done but never in the OLYs or the IM, so I was nervous about them happening again.
Nutrition: I jumped on the guidance from CoreDiet as soon as we got it, which wasn't too much different than what I was already doing in my long rides and runs. My fueling is usually 24oz of Gatorade an hour + 1/2 power bar or waffle every 30-40min on the bike + 4 endurolytes (I know,I know its what I had and couldn't get anything else in time, I'm throwing them out) each hour ~ 270-330 cals & 450-600mg sodium. Never a cramp in training. On the run: gag a gel down every 30-40min and take 2-4oz gatorade every 10 minutes or so. I also planned on brining a 6oz flask of Pickle Juice for the run. Just in case. I had heard about the cramp stoping power of PJ from ENers, thought I'd try it. Pre-race I did the core diet carbo load and taper and the applesauce breakfast. I made sure I was drinking lots of gatorade the night before and the morning of for hydration and sodium load.
Swim: I warmed up ~ 300yds for the swim, water was warm ~ 70 but wet-suitable. I was focused on the swim as it was the biggest unknown for me, as I had only TT'd in the 25yd pool. I've done 37' in the pool so I figured OWS, wetsuit 35-36 easy, but I'd have to start strong and keep moving. Nooob mistake #1: Don't amp your self up and go out hard, you will already be swimming faster than you think anyway. I went out too hard, got winded in the first 500m and found myself feeling out of sorts, looking up a lot, tugging at my suit around the neck and thinking all kinds of bad thoughts. Damn, now I was loosing time. Then it clicked again, and I heard Coach Rich saying "Get in the #$% damn box!" Right, okay, get in the box, stay in the box, stay in the box. Boom. Problem solved smooth and steady. Okay this is good, stay in the box, stay in the box. Right at the end of the swim I got a charlie-horse in my hamstring. Hmmm, thats not a good sign. Stay in the box….
- Distance: 1.2mi
- Time: 38:40 (projected 36:00)
T1: Big climb up the boat ramp long run down to the bike maybe 300yds. Nooob Mistake #2: Don't sprint up the ramp to the bike. Winded and HR through the roof. Damn, get in the box…. Helmet, glasses, shoes, gone..
- ~3:00' (Timing issue no T1 avail, 300yd run to the bike uphill.)
Bike: Easy money, I've done this, no problem almost every saturday all summer. Put the LYC on 195w NP, stick it there. About a month ago I got a Tri-bike which dropped my FTP down from 245 to 230 or so and I made the adjustment to hit 195w which would give me .85 IF and gets me 2:45 on the course. This worked perfectly in training. Never a cramp. The bike course has several good hills on a double loop so we get about 3100 ft of climbing. I had a great 1st quarter split: 14mi 39' 195w NP. Then on the way to the next split my legs start feeling fatigued and @ 20mi I feel a cramp build in my hamstring. WTF? HR is normal, watts normal, hamstring?!? on the bike? Hmmm. Stay in the box. Okay lets draw down the watts a little bit. 185w. see if we can build into it at the end. Nope. Legs had no juice and I couldn't push harder or I could feel the cramps build in my quads and hams. Drink eat, drink eat. Its time for Nooob mistake #3: if it gets harder to pedal your bike, you might have a "wheel: meet brake." issue. I found out post race: one of the cattle guard crossings or big cracks in the road, tweaked my wheel and my rear brake was hard on the wheel from probably 20mi on. Still with my new Aero Helmet and Conti 4000s tires I rode in at 2:40 on 185NP. So 5 minutes faster for 10watts less. If only I had figured out the brakes….. Oh and I actually was able to ( Ew, Seriously?, Soooo Gross) relieve my self on the bike. First time I've done that, okay maybe its extreme for where I'm at, but mentally it was much better than stoping. My Vi was higher here too, but I think this was due to a lot more spinning out and coasting. I hit 34+mph twice as often on this ride than on my old tires and helmet. Got to see some friends and fellow ENer Will Hayes out on the course looking great, which was a nice pick me up.
- Distance: 56.2
- Time: 2:42 (rehearsed 2:46 @ 195NP .85IF)
- Speed: 20.88
- Power: 185w NP, 174w AP, 1.06 Vi, .80IF
- Gain: 3143ft
- Avg Elevation: 7156ft
T2: Slip out of my shoes, leg over the bar, Cramp. step down and start running the bike, cramp. Damnit. Socks, Shoes, Oh Thank God: theres the Pickle Juice. Hope this works.
- 1:45
Run: Pickle juice to the rescue. Please, Please let this work. I sip down about 3oz…hey…..PJ tastes pretty good actually….and 100 yds out the cramps....release. Oh sweet baby jesus. Wow. I hope this lasts. I can do this, I'm still in the game here. Okay, now…box. Get my cadence into focus, slow down, remember, we're going for 8min miles here. At the end of the first mile we turn and head up an out and back leg that goes up a 4%-6% grade for 1.5 miles. Seriously?!? Its then that I realize that triathlon is really a symbiotic relationship between sadist race directors and masochist racers. Get. In. The. BOX!!!! Cramp. Damnit. Pickle Juice. Now, I'm like a PJ junkie. I've got 3oz, should I take it all now? Or just sip it and try to make it last?!? Could I score more somewhere? Maybe they'll have pickles at the aid stations…..Okay, I down it all in the hopes that its enough to last or I can scam some more along the way…. Up the hill no cramps, down the hill, make up some time… no cramps. In the box. Watch the watch. Keep the cadence up, I'm just focusing on each individual mile pace. Hold the pace, lift your chin, pick em up, pick em up, pick em up. I actually feel good. I get to the turn around, and have counted out high teens of guys ahead of me. If the cramps stay at bay, I can start to wind this up and bring it home, maybe even podium. Cramp. Oh for the love of Pickles!!!!!! Damnit. From then on it was a walk fest for the last 6 miles with my quads in a constant state of cramping. I managed to keep my walks down to twice a mile, making myself little promises along the way. I'd walk at aid stations (psst hey buddy you got any PJ?) and once in between for 20-30 sec. Giddy-Up. RANT: "Hey RD, by the way, 1.5 miles 'or so' is too far between aid, and you should put stuff out there that actually has SALT in it: Heed, water and Hammer Gels don't cut it! " Nooob Mistake #4 Don't trust the RDs to know about nutrition. Bring Salt…or Pickle Juice. I never did find any more PJ on the course. Upside: I got to see the Flagstaff crew out here looking good. ENer Will Hayes was looking so smooth and happy on the run, made me proud!
- Time: 1:53 (projected 1:40)
- Avg: 8:37m/mi
- Splits (7:53,8:45,9:02,7:59,7:15,7:46,8:27,8:48,8:49,8:17,8:45,8:49,9:02,5:08)
- Distance: 13.42 mi ( gps?! )
Finish: So my dream of a sub-5 was a no show this time round, it was a bit of a stretch, but I finished in 5:18 and 4th in 40-44 with a tough field…3rd place was 4:59. And can't complain about any of that. It was a 18 minute PR in a race 7000ft higher and with 2500ft more climbing than the last one. No way no how would I have gotten here in 8 months without EN. I am so much stronger and know so much more now, I can't wait to see what happens @ IMAZ this fall. I just know I'm bringing the box and lots of pickle juice….
Comments
I guess you couldn't score any PJ- too funny.
Great job though.
See you at IMAZ.
@Michele: Ran easy 4mi yesterday no cramps, but OMG do my legs hurt to the touch. I feel like someone beat my quads with a lead pipe. Thanks!
@Paul. Amen to that. I will definitely make that my new protocol. Might need to get more holsters on my fuel belt....
Great report. And congrats on the PR. I am planning on bringing the PJ to Austin 70.3 later this year. Guess I better follow Paul's multi PJ protocal though.