SHORT VERSION: 

I struggled early on the swim to find a rhythm and sight well, and swam slower than expected; blew myself away with how fast I was able to go and how good I was able to feel on the bike; and had a personal best run despite having had to cut back my running over the last month after a minor injury. I dropped 26 minutes off my previous best for a 70.3 race, and finished in the top third in my age group. My training has been enhancing my ability to focus at work and in family life, and I’m excited for the next race.

LONG VERSION:

Lead up: After a bunch of travel during the summer, I’d been away from my bike quite a bit. My coach moved away during the summer, and I lost the chance to go to his weekly strength classes. I started with a new coach in September, but overall was feeling great and had had a textbook perfect block of training until the first week of November. I worked 6 shifts (including 5 night shifts) in 7 days, got sick, and strained my left glute playing parents vs. kids soccer with Aaron’s team without warming up. That said, I recovered well from my cold and had made great recovery with my glute, but had had to cut my run training back (especially training at higher paces) in the month prior to the race.

I had changed my position on the bike in August (shorter cranks, lower front end, aerobars angled up). 

Taper: I felt pretty uncomfortable and had some trouble sleeping in the  week leading in, but still was able to get a fair amount of rest and naps. I got enough sleep that I stopped drinking caffeine 5 days prior to the race (for the first time in at least 25 years). I walked the line between not working out too much and just feeling really awful. I increased my carb intake 2 days prior to the race.

Race day: I forgot how long the shuttle lines could be if you’re not in the first wave, and we got to transition a little bit later than I hoped. I filled my bottles and grabbed my wetsuit off the racks (they had to be decontaminated the day before and hung up). There was a small roped-off area where you could splash in the cold (57 F) water, but you were not allowed to swim, and I jumped in. I went for a short run on the beach, did some swim warm-up with stretch cords, and got in line. The chutes were already really full, and I I had to get in line further back than I would have liked.

Swim: I went out with a hard minute as planned and got warm quickly, but had a brief moment of panic as the cold hit me and I started to feel short of breath. I took one breast-stroke, and focused on breathing out, and I was able to settle myself over the course of a couple of minutes. The SwimSmooth drills I’d been doing with different breathing patterns really helped. It took me a little while after that go get into a rhythm with sighting, and I occasionally got a bit off course.

By halfway through I was settled into a good rhythm and I think I made up time on the last half of the course. 

39:12 for 1900 m (74/222 AG), 2:02/100 m [Garmin: 38:40 for 2137 m, 1:49/100 m]. Slowest swim of the year for me, mostly because of swimming extra distance with less-than ideal sighting. In terms of swim fitness, felt very strong

T1:

I messed this up. I didn’t realize that we needed to drop bags with our wetsuits in them BEFORE we went out to the bikes. I thought I would be really clever and run out to my bike in my swim booties; when I realized I was wrong, I quickly threw everything but the booties in my bag and tossed it to the volunteers. I ran out to my bike and ultimately left my booties in T1. 

Time: 5:44

Bike:

Damn that was fun!

The first km coming out of transition was over really rough roads to I stayed on the bullhorns , then dropped into aero. By about 30 minutes in, I could tell I was really onto a great ride. I was putting out an average of 181 watts to hold 35 kph. (The course was very slightly downhill over that period. (Previously, that wattage would have gotten me about 31 kph on that terrain). My plan was to ride conservatively in the first 30 km, so I did that and kept the power at 181 W average.  I maintained 35 kph (the first 30 km had a net drop of 64 m in elevation).

For the middle 30 km, I averaged 187 W to keep 34 kph (net neutral elevation gain).  I felt good, but decided to stay conservative since I was still going much faster than expected. I kept up with my nutrition, and rode safely. Thankfully, by this point I was getting up to the thinner end of the race.

For the final 30 km, I averaged 184 W to keep 33.1 kph (net positive 86 m in elevation). There was a super fun section through the auto speedway starting at 56 km.  I was tempted to push harder, but not feeling very confident in my run, I wanted to make sure that I did not over bike. I had minor tightness and took a Hot Shot as a prevention against cramping. I did brief hamstring stretches to keep everything loose, and occasionally stood up to stretch my hip flexors.

2:39:33, 34.21 kph, 82/222 AG,    

Overall average per Garmin 33.9 kph, 183 W, NP 189 w (VI 1.03), EF 1.36, Pw:Hr -5.70%

T2:

I struggled a little bit to get my socks on after running barefoot on the wet grass, but otherwise went smoothly.

Time: 4:04

Run:

 My plan was to keep the feel on easyish Z3 for the first 7 km, push but still keep it sustainable over the middle 7 km, and give it everything I had for the last 7 km.I wanted to make sure that I made a smooth transition to running without cramping as I had in my last race.

Even though I was trying to keep it slow, I went through the 1st km in 5:12. After peeing at the aid station,  I kept a 5:30 min/km pace through the first 7 km and was feeling pretty good. I tried to push the pace in the second 7 km, but could not sustain anything much higher than 5:30 pace. I struggled a bit from 12-18 km, and felt like my primary limitation was tightness in my hip flexors. It helped when I focused on running tall and running with authority. I then was able to pick up the pace over the last 2 km.  I found myself kicking hard with an 29 year-old dude and I think we ended up tying at the line. 

This was my first run where I didn’t feel the need to walk any of the aid stations.

1:58:14, 5:36 min/km 

84/222 AG

Total:

5:26:46 (74/222 AG, 546/1592 men, 677/2250 overall). 2390 points.

This feels like a real accomplishment. It is not exactly where I hoped to be at this point, but definitely better than where I have been. And I am really enjoying the journey. 

Lessons learned:

1. It helps me to get the transition on the early side. I don’t need to be the first, but I like to be in the first wave of people into transition.

2. Be careful of overconfidence with open water swimming. It is important to continue to practice to stay comfortable in the open water.

3. When faced with difficulty in open water, focus on breathing out, and focus on reestablishing the breathing patterns that you know.

4. Shortening your cranks and getting more aerodynamic is awesome.

5. Warm up a bit before playing a soccer game in the cold with your kids.