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 Swim
Comments: Water temperature was too high, so no wetsuit allowed. I was mentally prepared for it. The swim was uneventful, Estimated time based on training: 43mins. Actual time: 44:28 mins. Not too far off. What would you do differently?: nothn. If i want to get faster, I need to improve technique.  Transition 1
Comments: I took my time to get everything ready. Had an energy gel and packed the raisings in my back pocket and off I went. 4mins. Next time I'll do it faster. What would you do differently?: be faster. simple  Bike
Comments: The main objective of the first few Ks was to get my heart rate stabilised. Since I took quite a bit of time on T1 it wasn't difficult to get it stable. I was aiming for a max HR of 160, but I think the majority of the time was aroun 158-162. I was ok with that. I got into my rythm and it was just like a training day. It was getting very hot so decided not to push harder as I wanted to have a chance to run. The raisins and the drinks with carbs helped a lot. Good rolling surface the majority of the course, with some rough spots, one very very short hill, the majority was flat. Estimated time based on training on similar terrain: 3 hrs. Actual: 3:00:58. This included a 2 min bathroom stop! During my training I tried to spend as much time as I could on the aero bars. I generate more watts when I'm on the aero bars. What would you do differently?: Nothing. all went to plan. Transition 2
Comments: at this time it was boiling already, too hot. Had a sip of water, and ready to tackle my first half marathon! T2 Time: 2min:57sec What would you do differently?: nothing.  Run
Comments: My first half marathon! first time running more than 15K!! By the time I started the run, I knew I had achieved my goal: - Finish the race. I knew I could walk if I wanted to or run if I'd wish so. I had made it. The cutoff was 7hrs 30mins, I knew I had plenty of time to spare. The weekend prior to the race I had done a 90k bike ride plus a 5k run straight off the bike, but I felt really tired. This time, race day, I still had energy left and the only reason for this had the be the food I took whilst on the bike. What I posted on the forum the week prior to the competition saved me lol. I felt I had energy left, so I decided to run. The idea with the run was to do a negative split: start slow and improve the pace once you get closer to the end. But one thing I read on the web that got stuck in my head: You don't choose the pace you'll run at. It chooses you. I started with an 8min/k pace and wanted to finish with a 5:30min/k, but this was just myself dreaming. I did start with an 8min/k pace but the fastest I went was 7min/k, never lower than that. I could probably have gone faster, but my heart rate was already too high, it was very hot so I decided I'd rather jog and being slow and steady, than trying fast for 2 mins and walk the rest. So I jogged, stopping twice for bathroom breaks and walking at every aid station. I think the temperature was about 33 degrees and I had never run with this heat. There was ice on every aid station that I put on my hat over my head, inside my tri suit to keep me cool. Heart rate was steady throughout the run, although high. Another key thing I did was not to exceed my heart rate in the bike too much. Sometimes I felt I could've pushed the pedals harder, but knowing I had a long day with high temperature ahead I decided not to. Overall, I think I walked about 2 ks, including aid station stops. Next time if I want to be stronger on the run, the bike is the key. What would you do differently?: nothing. Post race
Event comments: Lessons Learnt: 1) If you are in a position like me (no running or cycling background), give yourself time to train. I registered on February 27 2014 for a Race in November. This is almost 8 months to train 2) Don't attempt to increase your weekly run Ks too quick. You'll get injured. 3) TrainerRoad + thesufferfest. Do it at least twice a week. Make sure you pick workouts that hurt (120-130% FTP for example). Always do long ride on weekends 4) Get ready to wake up early to train. 5) Position on the bike is very important and money well spent. I got fit with a Retul Bike Fit and improved my wattage and reduced the soreness when riding on the aerobar. Also, cleat position is important so you don't use your calves much (you'll need it on the run) 6) Nutrition. Make sure you eat on the bike. I thought I was fueling myself properly and boy how wrong I was. Luckily I found out about this a week prior to the race. 7) If you finish your bike with a 90% maximum heart rate, There are high chances you won't run. Simple. You simply pushed too high on the bike. 8) There are three legs (swim, bike, run). Don't smash yourself in any of them. You'll pay for the mistake. Last updated: 2014-06-24 12:00 AM
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AU
25C / 77F
Sunny
Overall Rank = 923/1176
Age Group = 3539
Age Group Rank = 186/215
Months leading up to the event:
I knew the bike would be the key leg to tackle. I could get the endurance to finish the swim, but lack technique. I'm an old fart so doubt I could improve my technique with the relatively short period of time I had. Also, cannot swim as much as I could due to family commitments.
I took up cycling a year ago and worked hard to improve it. If there is one thing I'm grateful to have done is to register to TrainerRoad. Although the majority of the workouts can easily bring tears to your eyes, it helped me improve a lot.
On the running side, I knew I was also going to suffer as I'm not a runner and the longest I had ever run was 15k. All the training was run aerobically to get the heart rate used to. I started my training with an average 9min/kmr (aerobic only) and the last month leading up to the race I was able to hold a 6min/kmr and still be within the aerobic zone. Big improvement. Base training, although it's boring, does work!
Week before the race:
I did nothing. Just rest and foam roll. I always had a doubt about nutrition whilst on the bike, so I decided to post a thread regarding nutrition on a triathlon forum. During my training I was taking one gel (23g of carbs) every hour, plus electrolyte (no carbs!). The response from experienced people concluded that I was basically starving on the bike. It was a real eye opener and was very lucky to have posted this in the last week before the race, otherwise I would've just bonked on the run.
So I increased my nutrition based on my weight as well. Increased the number of gels that I should consume in an hour, had electrolyte bottle but also 2 bottles with energy drink containing carbs. Also managed to pack enough raisins to increase my carb intake.