Race Report - Wiki Wiki Man Olympic Triathlon - Lake Tawakoni, TX

Overview

My first ever podium! One of my objectives for the year was to make it onto the age-group podium at one of my local races.  I did it at my first attempt. Not a huge field (7 in age group) but I bettered my PR on this course by over 15 minutes.

Preparation

In the two weeks since Ironman 70.3 New Orleans where I got dehydrated and was under-recovered from Texas 70.3, I've limited my training to relatively easy workouts with some short effort intervals.  On Saturday, I rested and hydrated .. and pee'd all day ...

Swim

Despite the very threatening forecast, the weather was almost perfect for the race.  Warm, breezy but no rain by race start.  When watching the Sprint and early Olympic swim waves depart I noticed there seemed to be a current pulling swimmers to the right on the outleg.  I made a mental note.  True enough when I started the swim I had to adjust to swim to the left of the buoy to maintain a straight-ish course.  Otherwise I felt the swim went OK and feeling strong turning into the final leg I kicked a little harder.  Here started my first problem - soon I started to sense the onset of cramp.  Exiting the swim, the run was not over the compacted sand that I'd seen prior to the race, but now fully soft sand (after several hundred others had run across it). 

Swim time: 0:34:53.1 - slightly disappointing.

T1

 As I got into transition and peeled off my wetsuit, cramp kicked in fully in my right calf!  I sat for a few seconds while it passed and gingerly got my socks and bike gear on.  

T1 time: 0:03:38.0 - slow due to long sandy run and cramps

Bike

Exiting on the bike was necessarily slow and I took the first few miles easy to give my calf time to recover.  Then turning onto the main road I discovered pre-race comments about the chip seal calming down since last year were, erm, WRONG.  It was a rough as last year.  Under trees it was positively brutal on a tri bike.  This now counts as a big put-off for this race for me.  I'll need some other very strong motivation to come back.  I used my (now working) power meter to keep my bike effort under control - 180-200 watts most of the way.  Otherwise the bike leg was uneventful.  I finished feeling strong but was still worried about what effect that cramp was going to have on my run.

T2 time: 1:12:05.1 (20.6mph) - slightly slower than my Galveston speed?? think I need to be putting lots more training in on the bike to get this improved.

T2

No issues.  No cramp. Grabbed my hat and number and put it on while running.

T2 time: 0:01:11.6 - PR in T2 in any Olympic or 70.3 race.

Run

Started the run at a steady pace to see how I felt.  All good. Pushed it along.  Used the hills. Ran the inside of all the corners (Garmin said I ran 6.15 miles so that clearly works).  After the last turn, with approx 2 miles left I upped my pace and pushed all the way to the line.  Crossed the line fast and feeling strong.

Run time: 0:52:24.8 - a 10K PR in any tri or run race!  Delighted with that.  Fully twelve and a half minutes faster than my run last year (when I committed to myself to fix my running!)

Race time: 2:44:12.8.  My Olympic PR by 15 minutes.  Not quite close enough to the 2:30ish I was hoping for.  Lots more work on swim and bike to get there.

This was enough to put my 3rd of 7 in 45-49 Men for my first ever podium.  And 7th in Male Masters out of 31 and 29th of 69 overall men.  A sufficiently big improvement over last year to be satisfied but definitely more room to improve!

Ironman 70.3 New Orleans - Race Report

Overview

For the first time in my short triathlon career I didn't finish a race.  I've done a great deal of soul-searching, questioning and reviewing to determine what caused it.  What it comes down to is not preparing for the event with the same focus that I did for Ironman 70.3 Texas a week earlier, and also trying to do two Ironman 70.3 races on back to back weekends and not realizing the impact that this never-before-attempted amount of racing would have on my body.

Preparation

It's a long drive from Dallas to New Orleans.  I traveled on Friday - most of the day.  This time, my parents were accompanying my wife and I.  Friday evening we ventured into the French Quarter after packet pickup and enjoyed a fantastic meal (just water, no wine or beer).

Saturday is where I started to get it all wrong.  I ate the usual high carb breakfast of bagels, peanut butter, bananas.  Then we went to downtown New Orleans to enjoy the French Quarter Festival.  A whole day of entertainment with activities spread all across the French Quarter.  The weather was pleasantly warm and dry.  I tried to spend as much time as possible sitting.

In retrospect, between lunch and dinner I drank probably only a bottle and a half of water.  It was warm, sunny and windy.  Plus with the activities being all over the area I probably walked a few miles too.  So much for "resting all day".  Dinner (pasta) was slightly late after a hike back to the car and a round-trip to the remote bike transition area.

Race Day

Nothing unusual. Arrived in plenty of time. Followed my normal pre-race routine.  Felt good and ready to go.

Swim

Probably the easiest open water swim you will ever get at an Ironman 70.3.  The swim is inside a marina so we were protected from the elements and had plenty of landmarks/walls on both sides to navigate without much need to sight buoys.

Swim time: 41:46 (2:01 faster than previous PR)

T1

The run from swim exit to transition was not short.  Wetsuit strippers were a blessing again although far fewer than at Texas so I made sure they knew I was coming.

T1 time: 4:27 (22sec longer than Texas due to the longer run)

Bike

The aim on the bike was to go 10bpm harder than at Galveston, where I took the bike well within my (perceived) capability.  I'd got some water in my goggle right eye on the swim which had caused irritation to my right eye and this continued on the bike, especially with the cross-wind blowing from the right too.  At times it was hard to see from that eye.

For the first 28 miles on the bike I had no issues.  I was hitting my effort level (mid 150's bpm).   Nutrition (Gu every 20 mins, Saltstick every 30 min) all good.  My heart rate always jumps on the start of the bike and takes 15 minutes to settle down.  I don't eat anything during that period but do sip my drink.  In this case I had Skratch Hydration mix in my first two bottles.  I drained the two bottles by mile 27 (on schedule) but the expected drink station didn't appear?  It was supposed to be at Mile 28 according to the Athlete Guide.  I hadn't thought to make a mental note of where it was (or wasn't) on the outleg so had no idea if it was further up or just not there.  I only had flat Coke left on the bike and - possibly terminally for my race - decided not to drink it yet and just wait for the aid station.

Further and further it went.  Speed was still good and heart rate ok but my right eye irritation was evolving into a painful headache.  I wasn't sure why - can't be the irritation causing it?  I kept going.  I didn't really have a good mental picture of the mileage at the turns so when I passed the aid station (on the other side) it didn't register that it was Aid Station 2 at Mile 37 or 38.  I should have stopped and picked something up from them but I didn't and soldiered on.

Mile 36: 1:41:28 (21.3mph) and I knew I only had one more stretch of 6 miles into the wind and the rest was tail or cross wind.

At the Mile 36 turnaround, into the wind, suddenly dehydration really kicked in.  I had nothing left.  Headache, nausea starting, no energy.  I tried sipping the Coke but felt like I'd never keep it down.  At mile 38 I finally picked up Perform and water and tried to get it into me but by then it was too late.  I was really struggling and felt worse with every mile despite the fluids.

I struggled back to transition with a bike time of 2:58:32 and pulled out of the race at that point with a BP of 100/60 - no argument whether it was dehydration!

Extrapolating my data, without the dehydration I think I'd probably have done a bike split of around 2:39:00.  It seems crazy that all that extra effort only gained me about 3 minutes over my Galveston time - which I took at an easy pace.  That is until you consider that I wasn't anywhere near recovered from Galveston just 7 days earlier.  I need no more evidence than this to prove it.

Lessons

My lack of hydration and rest on Saturday caused my early exit of the race.  But insufficient recovery clearly impacted my performance level.  It seems unlikely that I'd have had good energy on the run so overall probably would have been on a par or slower than Galveston.

Hydrate, hydrate, hydrate.  Rest, rest, rest.

Don't plan big races so close together.  Build a plan and stick with it.  I changed my plan to accommodate my new team and my parents.  If I'm racing, the plan needs to be built around racing, not entertaining.  I have all the evidence I need to show myself the impact of not doing this.

I will come back to New Orleans at some point and exorcise this race failure.

Race Report: Ironman Texas 70.3, Galveston TX April 6th 2014

Race Report: Ironman Texas 70.3,  Galveston TX April 6th 2014

This was my first Ironman 70.3 race and first triathlon being a member of Team Zoot Texas.  The whole race weekend was a fantastic experience and I was very happy with the way my race went.  

Being part of a team that has such experienced triathletes as Christian Wendenburg and Lauren Smith to help guide the less experienced of us along the way is an incredibly fortunate position to be in, as well as the benefit of the great support of the rest of the team and their friends & families for each other.  It has given me constant motivation throughout my training program and I am 100% sure that I achieved a much quicker race time because it.

Preparation

Originally my first 70.3 was going to be Ironman 70.3 New Orleans (next weekend!) but after I was selected for Team Zoot Texas I added the Texas race since the whole team was going to be there.  It worked well as a plan for Texas to be my "B" race where I would go through the race plan and distance prior to the 'A' race a week later.  I registered for the New Orleans race back in July 2013 and put in place a plan to extend my endurance abilities in the following order:

- Build Bike Endurance: Train for and ride the Hotter 'n' Hell 100 bike ride (August 2013), aiming to complete in under 6 hours

- Fix My Running: Train for and run in the Dallas Half Marathon (December 2013)

- 18 Week Half Ironman training plan based on Joe Friel's Triathlete's Training Bible book

- Get Lean: Achieve my target race weight of 184lbs at approx 1.5lbs per week.

I finished the Hotter'n'Hell in 5:48.  The Dallas Marathon got cancelled due to weather but I trained fully for it and ran a 2:07 half marathon in training including some steep hills around Rockwall.  I built a training plan that now covers the whole year from December to November and in the first 17 weeks have logged 154 hours of training.  

I hit my target weight a week before the race.  Now I'm at 184lbs I feel I can continue to lose weight and get into the 170s without much problem.

Coaching & Advice

I don't have an official coach.  I build my own training plan to Joe Friel's system.  I understand a coach would help me improve quicker but it's a cost I can't justify.  Plus there's an extra achievement in self-coaching and I love the learning process of it.  Maybe in the future there's a coaching role for me with others, who knows.

However, this is not to say that I am ignorant of the advice and coaching others have been generous enough to give.  Alan Johnson (repeat Xterra World Championship competitor) took me under his wing and gave me some invaluable advice in the weeks before the race such as:

- The purpose of the bike leg is not to log the best bike split, it's to set you up for the run.  There will be many an athlete that has crushed the bike leg that is then walking on the run.  Just you watch.  Take it easy on the bike.

- Don't have a death grip on the aero bars.  You will expend a lot of useless energy and also ruin your run - your upper body is important for running.

- Sit up on hills.  If you stay in aero on hills you'll overwork your glutes and ruin your run.

- You might be better going from feel and heart rate than your power meter.  There are lots of variables on race day that your power meter doesn't account for - weather, temperature, your bodily and mental condition, how your swim went, etc.

- If you're going to wear socks, put talc in them.  They go on a lot easier when your feet are damp.

- As well as taping your gels to your bike frame, put a loop of tape between them so they don't flap around in the wind.  Having them on the top tube puts them where they're visible so you'll remember to take them.

- Take a bottle of flat Coke on the bike.  It's like rocket fuel.

- Pick up some Roctane gels toward the end of the bike.  If you start using them, stick with them to the end of the race.

- Yell loudly what you want at the aid stations.

- Use the wetsuit strippers.  Pick one that's not busy, probably on the far end of the line and point at them and shout "you" as you approach them.

- If you are susceptible to blisters, put waterproof tape on your heels and feel before the race.  It sticks well during the swim and will last the race.

- Find out before the race where the ice baths are.  Get in one for 15 minutes after the race.

- Above all, enjoy it.

Race Day Plan

My base target (after "make sure you finish") was to beat six hours .  All being well I should achieve this comfortably but it depended on many things.  My estimated times were:

Swim: 40 minutes

T1: 5 mins

Bike: 2:45

T2: 3 mins

Run: 2 hours

Total Estimated Time: 5 hours 33 minutes

Even though I've lost a lot of weight, I'm still kind of big for a triathlete and a lot of this is leg muscles. I've learned to take this into account when estimating calorie and electrolyte intake.  So my race nutrition plan might seem heavily loaded but I wanted to avoid any chance of cramps on the run.

Fluids on bike: Skratch Labs Exercise Hydration Mix (Orange) in aero bottle and one additional bottle on rear.  Flat Coke in one bottle on rear (for final few miles)

Food: 8 Gu Energy gels (Orange), one rice cake and one Clif bar. (sometimes I need something other than gels).  Gels every 20 minutes from 15 mins out.

Electrolytes: 6 Saltstick tablets in Saltstick dispenser.  One every 30 mins plus one just before end of bike.

Aid stations: 1 bottle of Perform at aid station 2. 1 bottle Perform and Gu Roctane gel at aid station 3.  Perform at aid station 4.

The Race

I could hardly be happier with the my race.  I executed my race plan.  I avoided cramps. I started the run feeling fresh and strong.  My power meter had broken on Saturday so I had no choice but to follow Alan's advice and go by feel and heart rate on the bike.

The Swim

At the swim start everyone was looking at the choppy water with trepidation.  My 45-49 L-Z Men wave entered the water off the dock a few minutes before 7:20am.  I'd planned to start outside of the main pack but clearly so had many others and I ended up front and center!  At the hooter we were off swimming directly into the wind and waves.  Instantly I felt my race nerves evaporate.  I was buoyant in my Zoot wetsuit in the brackish water and with all the Total Immersion swim drills I've done I'm a lot more confident with my face under the water.  The open water "panics" didn't materialize and despite the waves I built a steady rhythm, kept my breathing controlled and concentrated on good swimming form.  I'm a lot more aerobically fit than last year and this makes a huge difference on the swim.  I didn't have to rest with breaststroke at all like I have in the past.  My sighting was good and I kept a straight course, which is more than I can say for many others.  I had a number of swimmers come across me at 45 degrees to the race line.   I don't kick much in the swim so it's easy for fast swimmers from waves behind to run into me (in the green water) if they don't watch out for swimmers ahead.  However, touch my feet or swim into my legs and you'll discover I do possess a ferocious sprinters kick which I will (and did) use to defend myself, so swim around me not into me.  They got the message.  At the second turn I felt strong and had lots in reserve so I pushed hard to the shore.  I stumbled on the exit where despite the volunteers saying there was a step it was easy to miss.  Note for next time: get into the water and check out swim exit in the water for real, not just looking at it from the beach. I spotted and shouted to a vacant stripper and was quickly de-suited.  Great.  I was happy the swim was done and I felt good.

My swim time was 43:47.  Around what I'd expect especially given the conditions.  But good to know I've got plenty of speed in reserve for next time too.

T1

I found my bike easy enough, dumped my wetsuit in my bag, quickly dabbed my feet and legs with a towel and then sat to put my new Zoot socks on.  Put my Garmin watch on, helmet, glasses (need to practice putting my Oakley's on with my aero helmet) had a quick mouthful of water, picked up the bike and was off to the bike mount.  I haven't perfected the vaulting cyclocross style bike mount yet so carefully got on the bike.  Even so I had a couple of unexpected balance wobbles as I set off, nearly ending up in the watching spectators!  I suspect it was caused by water in my ears from the swim.  (Note: I carry an eye-drops bottle of 50% alcohol / 50% white vinegar which instantly clears water from ears.  Maybe I'll have a squirt of that in each ear in T1 and with better balance can perfect a faster bike mount)  For once, I remembered to start my Garmin (in multi-sport mode) as soon as I was on the bike.

T1 time was 4:05.  Satisfactory with room for improvement with practice.

The Bike 

I remembered Alan's words to take the first couple of miles very easy.  The wind was at my back and even though I felt I was probably only pushing 150w I was flying along at about 24mph and passing people for fun.  My heart rate jumped up to 160bpm but once I found my rhythm settled down to around 146bpm - mid Zone 2 for me.  It was foggy and earily quiet on the bike (probably because of the slight tailwind too) and there was even some light (well received) rain.  I sailed along to the turnaround without incident but was warily noticing a number of pros repairing flats on the other side of the road ... hmmmm, wonder what could be causing that?  As planned, I had drained my front aero bottle of Skratch plus the other Skratch bottle so I picked up Perform at Aid Station 2. But I found out that Perform bottles don't squirt into my aero bottle like a normal bidon so half of it spilled out over my bike. In future I'll flip the aero bottle lid open.

28 mile split: 1:11:42 (23.4mph)

Of course, with a tailwind the impact at the turnaround is instant and for the five miles back toward San Luis bridge the now off-shore wind got stronger and the rain heavier.  Crossing the bridge was a harrowing experience.  The rain was horizontal had sand in it so it stung the legs and arms.  The wind blew through the holes in the bridge parapet so every few yards there was a straight-line blast of air hitting my front 82mm section aero wheel causing the bike to veer rather alarmingly.  Plus there was now a layer of standing water on the surface which doesn't play too nice with slick tires.  Needless to say I cross the bridge at a very steady pace, sat up, and even so no-one passed me.  As I came down past the toll booth a guy in a truck who'd clearly ignored the "bridge closed" signs was attempting to turn around and head back toward Galveston.  He'd just parked his truck on the right shoulder and then opened his door without looking.  If I'd have been 10 yds closer I could have really had a problem.  Fortunately a very watchful lady police officer screamed at him to get back in his vehicle and close the door.  We are very lucky to have such good protection when we race.

Once off the bridge the conditions eased and I was left with a steady headwind.  I've done a lot of training into the wind around Rockwall in non-aero setup so I could feel the difference the aero wheels, helmet, trisuit and bike setup was having in making it easier to push into that wind.  My pace was good and I started passing a few of the big guys who'd blown past me at 30mph on the out leg.

Then it started.  I'd kept up with my nutrition but now had to pee.  I thought about trying to pee on the bike but it didn't come naturally.  Fortunately I soon got to Aid Station 3 and got a volunteer to hold my bike while I used the restroom for what felt like an eternity.  She was nice enough to empty a bottle of Perform into my aero bottle though :-) .  I set off again feeling much better.  I "smoked" past Shelly from Team Zoot (her words) then not long later got smoked myself by Lauren Smith.  Then I had to pee AGAIN!  So I stopped at Aid Station 4.   I took it easy from there to the end with my heart rate settling down to 142bpm.  I do think I've got plenty more to give on the bike without giving myself problems but I'll up the effort gradually.  Just learning to pee on the bike will get me about 5 minutes!

56 mile split: 1:30:09 (18.4mph) including 2 long restroom breaks

Total bike time: 2:41:51 (20.76mph)

T2

I don't remember much about T2 probably because it went very smoothly.  I need to say that my new Zoot Ultra Tempo 6.0 shoes go on very easily and fasten super quick.  I had a long run in my bike shoes from Bike In to my stall.

T2 time: 2:20

The Run

I was so happy how strong I felt starting the run. I had planned to take it nice and easy for the first couple of miles but I blew through the first half mile at 8:00 pace!  I backed off ... then I needed to pee AGAIN!  There was no avoiding it.  So that added another wasted minute.  After that I was OK.  I was well hydrated from the bike and with the perfect temperature didn't need that much fluid on the run.  At most aid stations I threw iced water over my head to keep cool and took a sip of water.  At half way I stopped to walk for the only time on the whole run.  I took a full cup of Perform and grabbed two Roctane gels.  I took one straight away with water and set off again.  I just kept watching my pace on my watch ... trying to keep it around 9 minute miles.  

When I came around at the end of loop 2 I happened to glance at the race clock.  5:11:00!  I only had to keep a steady pace and I'd finish before that clock clicked over to 6:00:00 which meant I'd be closer to 5:30 than 6 hours. It was a good boost and helped me enjoy the last lap (instead of killing myself to sprint to the line).  The crowds were amazing.  So many people cheering, shouting my name.  I've never been on the receiving end of anything like that - what a privilege. 

It was only the last mile where I started to struggle on the few uphills - my legs were starting to feel like Jello.  I found a run partner who seemed to need some encouragement and we both talked each other through and kept each other's pace up.  Suddenly that was it!  The finish shute!

Run time: 2:00:52 (9:16/mile)

Total race time: 5:32:55 (5 seconds faster than my pre-race estimate for a good race!)

In my mind I'd thought my race target time was a hope rather than a real reality, especially given that this race was a "practice" for New Orleans.  I have plenty of scope to take time off and head towards my target of beating 5 hours eventually.

Post Race

OK so I didn't get around to the ice bath.  Next time. I promise.  It was fantastic to get the finishers medal which I wore proudly.  It was great to have my wife Mandy there to share the experience together.  Having my Team Zoot team mates around to congratulate and support those still running was fun and felt like having a new family.  Having Lauren tell me that the amount of times I had needed to pee was "probably about right" helped me put away any disappointment in having three restroom breaks (just need to learn to pee on the bike!)  I had my first two beers for nearly a month and then we had to depart too soon for our long drive back home.

What was different this time?

After the race I realized there was something profoundly different about this race from any other triathlon I've raced so far.  Not once did I have to think about the mechanics of trying to go faster.  

In the swim I thought about stroke form and rhythm, not about how tired I felt or how short of breath.

On the bike I pedaled easy with a high cadence, never feeling like I had to force the pedals around.  I concentrated on sticking to my nutrition plan, drinking, when my next gel was due, drinking, did I need to eat something solid, when my next salt tablet was due, drinking, when the next aid station was coming up and what I needed to pick up, drinking, peeing, drinking, peeing.  I didn't think about speed, I focused on high cadence and heart rate.  I rode the last few miles like the warm down from a training ride, not a race.

In the run I thought about pace, cadence, gliding rather than striding, drinking, keeping cool, savoring the experience and enjoying the people.  Not how much cramps hurt or whether I was getting blisters.  RUNNING DIDN'T SUCK ANYMORE! 

Finally I think I get it.  Triathlon isn't about doing the best swim/bike/run split that you possibly can, it's about the whole race and how you handle the three disciplines in harmony not independently.  I now have a vision of my roadmap to going faster.  It will involve maintaining discipline to make small improvements each race until I find my limits as an athlete.

Then we'll go and do a full Ironman.

Big thanks to Mandy without whom I'd have been a disorganized mess.

Training and Sponsorship

Update

Well how things can change in a short period of time.  Since my last post my triathlon life has moved on to new levels of commitment and involvement.

Firstly the Dallas Marathon got cancelled - I was due to run the half marathon but the Icepocolypse wiped the event out completely.  Most importantly for my long-term tri training plan, I'd done the training for the event, significantly improved my endurance running ability and fitness and running no longer sucked completely.  I'm physically on the large side for a competitive triathlete and running in particular presents a challenge when you are large-framed and weigh 190-200lbs which is why diet is such an important and key component of my plan.

Training Plan

The Dallas Marathon marked the beginning of my focused training plan for Ironman 70.3 New Orleans.  I am self-coached but use Joe Friel's Triathlete's Training Bible to construct my training plan.  I've had the book for a while but this is the first time I've made the concentrated effort to build an annual plan.  Previously I've relied on iPhone apps from JammyCo which are great for anyone beginning as a self-trained triathlete.  Joe Friel's book seems complicated at first but with the help of Microsoft Excel I was able to build up a plan for myself.  It feels much more personal because it's shaped around me, rather than being a generic plan (although the JammyCo apps do provide for some level of customization).

Building the plan has a number of steps:

- Determine race plan
- Build personal objectives
- Work out how much time you can commit to training through the year
- Organize your week (I used the suggested week plans and just switched long run & bikes at the weekend)

With that, Joe Friel helps you fill in the rest.  It seemed daunting at first but following the process in the context of my own objectives made a lot more sense than just reading the book.  What I ended up with is shown below, a day-by-day schedule that extends out a full year (my year starts in December)

Excerpt from my Excel-constructed Weekly Training Plan

The times for each of my activities shown at the top are just a guide.  One the structure of the week is set, I manually adjust the workout times so that they sum up to the weekly training hours target.  Where there are multiple options for the type of workout I rotate the options between weeks for variability.

Keep a Training Diary!

Even though I have the plan constructed on Excel, I transfer each week into a training diary folder and record my actual activities, notes, changes to plan, etc. into that by hand.  This seemed a rigmarole at first, but I now understand how useful it is.  It is a source of great pride to complete it each day and after each workout - it helps keep me focused, it ensures I review what I've done, how I feel and what I am doing next.  It also lets me think realistically about how my training needs to fit in around my life, such as holidays, family events and work commitments.

I use the template provided in Joe Friel's book for now.   I think I might tweak it a little in future now that I've got used to it and my own process of compiling it but for now it works great as is.

Tracking My Data

I'm an Excel addict.  So as well as keeping the paper-based diary, all my metric data goes into my training spreadsheet.  In addition, I use the basic (free) version of TrainingPeaks to record my workouts, some metrics, diet (sometimes) and upload the recorded data from my Garmin ForeRunner and CycleOps PowerTap power meter.  I also record all outdoor runs and rides on Strava - for sharing on Facebook and Twitter and also because there are a few Strava segments I have my eye on to get near the top of the KOM list.  All my runs also get recorded using Nike+.  I really like the Nike+ voiceover announcements of pace and distance.  

Tracking My Location

Lastly, I run the free RoadID eCrumb app which I cannot recommend highly enough especially as the vast majority of my training is done alone (the same for a high proportion of triathletes?).  This simple app lets you send a web link to a list of phone numbers and email addresses that links to a map showing my route taken and current location.  It also has a Stationary Alert feature to alert the contacts if I should ever be stationary for more than a few minutes, in case I have an accident of some kind.  It doesn't replace my RoadID bracelet, which I always wear, but it provides security and peace of mind.  It also gives my wife an idea of when I'm likely to be done based on where I am! I'd totally pay for this app if I had to.

Needless to say my iPhone battery takes a hammering when I run and ride so I often carry a booster battery to keep it charged.

Sponsorship

Late in 2013 I saw a Facebook post inviting invitations to apply to be a part of Team Zoot for 2014.  I decided to put together a resume and apply.  I didn't hold up much hope of getting picked but I applied using my best professional approach and kept it honest and truthful.  During December I got a message from the Texas captain that I'd been successful! I was shocked, amazed and thrilled!

I haven't personally met up with any of my Team Zoot Texas colleagues yet but we've connected on Facebook and just reading about them and their activities inspires me to trainer harder and be more focused.  I can't wait to get into our new kit and start representing the Zoot brand.  It's a new experience for me but one that is already providing great motivational benefit.

Since I'd taken the time to put the resume together I sent it off to a few other companies who openly invite sponsorship applications.  In late December I also got a message that I'd been selected to be part of the Gu Crew sponsored by Gu Energy Labs for 2014.  Fortunately Gu are also a sponsor of Team Zoot so the commitments should align nicely.  I've used Gu products since I started on my journey a couple of years ago,  starting with energy gels (Orange!) and now including Gu Recovery Brew and Roctane gels.  I'll be spending some time over the coming months developing my race nutrition strategy, of which Gu products will be a key component.

An interesting day at the Tri Shop

Tri Shop in Plano hosted a full day of triathlon talks last Saturday. I decided to joint their group ride in the morning too and make a full day of it.  I joined with the faster of the ride groups and it proved exactly that - average speed of 20.4mph on the ride in windy conditions with a few gentle hills thrown in for good measure.

I'm going to summarize the notes I made during the day.  These are only the points I picked up that are particularly useful to myself.

Running

Practice improved arm position by hooking thumbs into arm holes of a vest - aim for 90 degree or less arm bend.  Drive arms back rather than forward.  Try to achieve a high knee lift.  Correct forward lean is where heels would just try to leave the ground when standing.  No arm movement across center line of chest.  Keep hands neither too tightly clenched nor too lose - relaxed.

A drill to improve cadence.  Standing, lift a leg straight up into "flamingo stance". Start by doing with just one leg.  When proficient, do both legs rapidly alternating.  Practice two or three times each day and do as part of running warm up.

Recovery

You can only train as much as you can recover from.

Need to create a recovery plan as part of your training plan.  Each workout requires up to 36 hours to fully recover (and age increases recovery time).  You should only do one hard training session on swim, bike and run in any week or training block.  Training does not necessarily have to be planned in week long blocks.

Swimming easy is good active recovery as it is non-weight bearing.  Especially think about swimming easy on Mondays after long weekend training workouts, but without any speed work.

Ice!  Use ice religiously as "injury prevention" and rapid recovery on any sore spots, e.g. while watching TV.

Action: Always plan an easy swim on Monday

Avoid training in the 'grey area'.  Training intensity should be either hard or easy.  Easy training builds fat-burning efficiency.

One of the first signs of over-training can be a change of diet or excessive cravings (particularly for sugary foods).  This is a sign that more recovery is probably required.

Off Season Training

"You are what you are when no-one is watching."  Triathlon is one sport with three disciplines, not three separate sports.

Phase 1 - Base training should focus on the following: long, aerobic, strength.  Aerobic training should be at a level where you can hold a conversation.  If you can't then you're going too hard and are burning carbs.  Should be 85% or less than aerobic threshold.

VO2 testing will help you to understand your anaerobic rate and calorie burn rate.  Plenty of places in the area can do this.

Action: Find somewhere to do a VO2 test.

Phase 2 - King of the hills.  Run on trails!  It provides a more interval style workout, improves lactate tolerance, leg strength and makes you a more efficient runner.  Also, you can't heal-strike on a trail.  Also during the colder months it keeps you away from the wind and cold.

Action: Plan in one trail run per week

Hit the weights!  Get stronger through the off season.  At least three times per week.  Also, yoga is a great core power developer.

Action: Plan in additional weight workouts to make three per week.

Swimming

The best swimming equipment to use:

- Tyr paddles (large).  Promotes the high elbow catch.  Should be used for 10-15% of workout.
- Medium strength resistance band (Target, $11).  Use to practice high elbow catch by bending over and imitating swim stroke pull with each arm.  Do three times daily and after each swim workout.
- Two swim caps. Promotes buoyancy. Stops goggles from being knocked off.  Less drag.
- Wet suit. Always wear one if you can.  Always full sleeve.  Tyr Hurricane are good. (I have an ex-rental Zoot that works just fine for now).
- Rinse ears out with alcohol.  Helps avoid swimmer's ear.

Drills

Practice 200-400 yards of side kicking each workout.  Then also with one arm pulling with other arm outstretched.  Promotes swimming on side rather than "flat swimming".

Practice a 2 second stretch out per stroke.  Promotes a slower more efficient stroke.

Always press out each stroke in full.

Triathlon Training Objectives for Ironman 70.3

Overview

I am predominantly a self-trained triathlete and not directly attached to any team at the moment.  Part of the challenge and fascination of the sport for me is the intellectual challenge of building a training plan.  I though it might be useful to describe my approach, objectives and high level training plan.

Key Objective: Complete the Ironman 70.3 New Orleans in under five hours.

Secondary Objective: Achieve age-group podium places in at least one sprint and one olympic triathlons in 2014. (I have never been on a podium in any sport).

Long Term Objective: Complete a full Ironman distance event during 2015.

Longer Term Objective: Qualify for Kona before I am 50 (i.e. by 2020)

Training Challenges

Improve running speed and distance significantly - running has been my Achilles Heel in triathlons.  My swim times have been average, my transitions are average to poor, my cycling is in the top 10% of overall but my running is slow.  I've never been a long distance runner and have not found it a natural activity.  My physique does not lend itself to me being a long distance runner either - but I do believe that with sufficient commitment to training and technique improvement I can be significantly better.  After my last Olympic tri, I decided to refuse to be a 10+ minute per mile runner in races and training.  My faith in my ability to improve was sealed when, at the peak of my fitness this summer I clocked at 25:08 5K time in a race.  I surprised myself as well as those waiting for me at the finish.  I CAN run ... And for Ironman 70.3 I need to be able to run fast for a lot longer than I ever have.

Improve open water swim confidence and speed: although I've always been a swimmer, since an early age, I've not been a long distance swimmer and was always a far better backstroker than any other stroke.  My open water swims have been dogged by confidence and that panicky feeling of being alone out in the middle of a lake, resulting in lots of breaststroke.  I know I'm better than that - my times in the pool show it.  So I need lots of focus on translating that ability into the open water.

Continue to improve cycling power and efficiency: I'm built to be a great time trial cyclist - I feel natural on the tri bike and my times and power have continued to show improvement.  But there is still massive room for improvement.  While this is important to improving bike splits, it's also key to making sure I am in better shape for the run.

Improve Technique in all areas: In addition to regular training plan, incorporate swim, bike, run, transition and nutrition technical improvement initiatives.

Ironman 70.3 Race Objective

To complete the Ironman 70.3 New Orleans race in under five hours I need to do the following including comparitive % ranking from the 2013 race:

- Swim: under 0:40:00 (33.6%)
- T1: under 3 minutes (19%)
- Bike: under 2:24:00 (1%) - 23.3mph, approx 230 watts threshold
- T2: under 2 minutes (20%)
- Run: under 1:50:00 (24.5%)

Total: 04:59:00 (12.7%)

Top 10 - 4:53:00 or better, mostly by improving run and swim times

High Level Plan

Complete the Hotter'N Hell 100 mile ride in under 6 hours - COMPLETE!  

Run a half marathon in under two hours, stretch target: 01:45:00 - run-specific training in progress.

Maintain cycling, swim and strength base while training for half marathon (to Dec 8 2013)

Initiate 70.3 training plan from Dec 10 2013 to race on April 13, 2014 - beginning at 15 hours per week rising to 30 hours per week prior to taper.  Refine plan personalization before Dec 10.

Build objectives and implementation plan for technical skills improvement in swim, bike, run, transition, nutrition.

Building a 'budget' tri bike

Over the last two years since I decided to become a triathlete, I've been building up my tri-bike on a budget.  I'm pleased with what I ended up with now that it's complete so I thought I'd share my approach.  Many new triathletes cannot justify dropping several thousand dollars on a carbon superbike, and I'll show that it isn't really necessary.

Objective

My tri-bike and training setup had to eventually have the following features:

- tri-specific base bike (not a road bike conversion)

- power meter & computer

- race wheels

- stationary trainer

- comfortable seat

- plenty of on-bike storage for nutrition and fluids

- tires

The Bike

I was fortunate to find the last Cervelo P1 at my LBS and it was a 54cm Medium frame which fit me perfect.  It was on clearance and I snagged it for $1300+tax.  The frame is aluminum with carbon forks and weighs not much less that the base Cervelo carbon bike, the P2 with much of the same equipment (mostly Ultegra parts, Dura-Ace shifters, Vision aero bars).

I see little point being a weight-weenie on a tri bike, especially in Texas where roads are flat or gently undulating.  Plus, when I started training I was well over 230lbs so there was zero value in lightweight bike parts when I had so much bodyweight to lose. Having lost around 40lbs from where I began, my bike effectively weighs nothing.

Power Meter

Many coaches promote the advantages of training with power.  But power meters are eye-wateringly expensive.  CycleOps Powertap is probably the most cost-effective.  I patiently watched Craigslist for months and eventually found a wired PowerTap fitted into a Stan's No Tubes Alpha 340 rim, that had been built up at my LBS that a guy was upgrading from. $270.  However, the little yellow computer gave up very quickly.  I found a replacement at Wheelbuilder.com for $100 but unfortunately the wired computers they stock don't support the heart-rate strap that the original one did.  Never mind, I'll live without it.

I can't stress how much the power meter has helped me train and race.  I know exactly how I'm improving (regular testing) and exactly how hard I'm going in races.  While I'm only a mid-pack triathlete, my bike splits are regularly best in AG and top 10 overall.

Race Wheels

You can spend a small fortune on race wheels.  But can you get close by spending a lot less?  Yes you can.

Firstly, get a set of rear wheel-covers from wheelbuilder.com.  All the advantages of a disc wheel for about $100.  I leave mine on all the time and sealed it to the rim with black electrical tape.  I had an inner-tube blowout and blast an eight inch shard of plastic off the wheel cover but electrical tape fixed that.  They won't last forever but they've done a whole season in-tact.

For the front wheel I've been searching for a HED 3 tri-spoke wheel for around $400.  Used carbon wheels is a minefield (according to my bike tech) so I was really looking for something for sale local that I could get some second hand assistance with, rather than trusting ebay.  In the end I opted for a new Profile Design Altair 80 that was on clearance from a cycle store in the UK for $414, with free international shipping!  Wow.  Less than used ones are selling for on ebay!  Be patient.  Seek out a bargain.

Stationary Trainer

CycleOps Mag Trainer.  Paid full price. Worth every penny.  No need for the more expensive ones with handlebar mounted adjustment.  Also, get the rubber mat and bike thong, indoor training is a sweaty business.  Sufferfest make excellent tortuous training videos.  Oh, and get a rear indoor trainer specific tire.

Seat

I tried getting used to the hard seat that came with my bike but eventually gave a Profile Design cushioned tri-specific seat a try and haven't looked back.  Got it on clearance too.  The right seat is important especially as you up the time and distance in the saddle.

On-Bike Storage

Profile Design Aerodrink system.  You can fill it up from water bottles and you can drink whenever you need to.  Torpedo mounted bottles might be more aero but I love not having to move to drink.

XLAB Rocket Pocket bag - tucks behind my stem, improves aerodynamics, holds plenty of gels, an inhaler, tire levers and it's insulated to keep stuff cool.  

Two-bottle behind-the-seat bottle holder.  Can't remember the brand but it's made of metal so not lightweight.  However, I heard carbon ones have a habit of launching bottles like bottle rockets when you hit bumps in the road.  Even this one took some experience to avoid problems.  I eventually opted for left- and right-handed Specialized cages and only Specialized water bottles that fit very firmly into the cages.  The holder also has a small toolbag that holds a (lightweight) tube, the 90 degree pump adapter to inflate the rear tire with the wheelcover on, and a small multi-tool.

SaltStick dispenser.  Tucks neatly into my cockpit. These are design to slot into the end of your aero bars but my Vision bars don't have removable end-caps so it neatly velcros to the aero bar instead (fasteners and mount come with the dispenser).  Holds up to five saltstick capsules.  Good for about four hours of riding for me.  When I move up to Ironman distance, I'll be adding a second one.

Tires

Bike came with Vittoria Rubino Pro Slick tires, which were OK but I've since switched to the Continental Attack/Force pairing (22mm front, 24mm rear) which I adore.  Will probably switch to Gatorskins for the winter. 

Further additions

I'll be adding rear cassette to my original rear wheel (Shimano R500) and putting the training tire on it, so I have a whole rear wheel for indoor training rather than having to change tires all the time.  Currently looking for a bargain.  It means my indoor training will not be done with the power meter but I find power pointless for indoor training.  I'll also get a set of front brake pad holders to make changing between carbon and non-carbon pads quicker and easier.  Bar tape I replace every year.  New tape always makes the bike feel like new.

Oh yes, and when funds allow, I'll be adding a road bike to the stable, for group rides.