42 MIN PR in OLYMPIC Distance: 2010 Nate Vs. 2012 Nate
|
|
2010 |
2012 |
Difference |
|
Swim (1500M) |
35:34 (2:10/100yds) |
27:20 (1:40/100yds) |
:08 |
|
Bike (26.5 Miles) |
1:45 (14.2 mph ave) |
1:21 (18.4 mph ave) |
:24 |
|
Run (6.1Miles) |
53:17 (8:35/mile) |
44:27 (7:15/mile) |
:09 |
|
Total |
3:19:54 |
02:37:32 |
:42 |
Luray, VA Olympic distance Triathlon. Place 70th of 375 males: Dave Scott (6 time Ironman world champion) was racing this local Podunk Triathlon. Dave came in 5th..
I was excited to see how I had improved after two years of training. Did this race in my first year of triathlon training and as my second triathlon ever on what is a pretty challenging course. Shortly after this race back in 2010, I joined Endurance Nation in preparation for Ironman Lake Placid. Needless to say, two years later I felt like a completely different person out there on the course. 42 minutes faster in 2012 versus 2010.
Pre race-
5am had 2 cups of applesauce, banana, protein bar, 20 ounces of sports drink, cup of coffee , and a small muffin…sipped on sports drink until about 7:30. My wave started at 8:03
Swim
The first 400meters was pretty rough. Lots of contact and ended up getting pushed way to the left of the first turn buoy. By the half way point I was catching up with the folks in the first wave who had a 3 minute head start. Tried to stay steady and consistent. Was a wetsuit swim. Some people elected not to wear it but I was instantly glad I wore mine from a safety stand point.
T1
You exit the beach and have to run a good distance to a monster set of stairs. This is the one area where there was no change from 2010 to 2012. I felt like I was going to puke in 2010 and I felt like I was going to puke in 2012 as I tried running up the stairs. My body just doesn’t like going from swimming, to standing, to running, to running up stairs…
Bike
Goal on the bike was to go hard almost as if I didn’t have to run afterwards. The BIG goal was to not crash and ruin my IMFL prep. This is a lollypop type of course where you ride out to a big circular loop, do two laps, then ride back. There are almost zero flat sections of the course. You are climbing, descending or on one of the longest sections of false flat in VA. The first loop was pretty empty and I could push hard the entire time, even on the downhills hitting a max speed of 42 MPH on one of the descents. The second loop it was much more crowded on some of the sections of the course. The highlight was being 3 across going about 35MPH and a 4th guy came screaming down sneaking past on the left almost taking out the two guys next to him and next to me. I backed off a bit.
On my way back to transition I saw Dave Scott (6 time Ironman world champion on the run course)
Nutrition: Drank 42 ounces of Ironman Perform on the bike.
Bike Stats
IF of .93
Distance 26.49
time: 1:21
18.49 mph moving ave. max speed 42mph
Gain 2,010 feet
65 degrees temp at the start 75 degrees at the end.
Run
Run course was a two loop course with the 3rd and 6th mile being the most difficult. I was telling myself that I wasn’t going to kill myself on the run and maybe just run steady, not wanting to impact my Ironman training by running myself into the ground on the run. But as soon as I started running I could not get myself to slow down. Looking at my Garmin file I was happy to see that I ran the 6th mile faster than I ran the 3rd mile. Since they were offering Heed and water on the run course I elected to carry 20 ounces of G2 sports drink in a water bottle. Dumped water on the head at every aid station as it was starting to get warm.
Run:
Mile 1 6:57
Mile 2 7:08
Mile 3 7:53
Mile 4 6:53
Mile 5 7:04
Mile 6 7:46
Total time 44:27 7:19 ave pace total
gain 664 decent 648
Aftermath: Felt pretty good. Ate two pieces of pizza, 4 twizzlers, drank 1 coke, 1 Gatorade, handful of pretzels and chips. Legs felt good.
Comments
Congrats Nate. Solid work across all three disciplines. You'll have to dazzle me with the play by play on our next ride.
It seems that #workworks#
Out of interest, what is your FTP watts/kg?
I only ask because while riding at IF 0.93 is impressive, your bike split still looks out of balance relative to swim and run. So either the course's topography was pretty insane, or you probably can expect even more improvement going forward.
Cheers,
Matt
update...just looked at the results...the bike times are indeed slow. You probably have a couple more minutes of gain there based on looking at the guys who ran around 44 minutes.
@matt,
Your exactly right...I have a long running background as a cadet and 4 years of active duty army. Only been biking since 2010. I know I have better bike self locked away inside...Fighting to get him out... And it's a pretty tough course. Over 2000 feet of climb in a short distance...
My FTP is loaded up as 215 and currently weigh about 149lbs which puts me just over 3.0 I think....possible that my FTP is slightly higher. Had a 3 hour ride at .88 last week. Hard to say my legs are a bit tired these days...
Thanks all...