EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman

Bad, only been back swimming for two months after rotator cuff issue in Feb. My coaches approach to not swimming this winter hasn't worked for me. I usually swim 31/32mins and thought I might be able to miracle up some fitness quickly didn't happen. I was gassed in this swim. Looks like a winter of masters this offseason. I took a lot of blows on the swim I started right up the front. In the end the only reason I probably swum a 34 is because I swim so straight and hit all the buoys.

Swim not get injured. I need to strengthen my shoulders. Some how this offseason I need to fit some weights into my porgram.

My transitions suck period.

Practice.

Average, 183 TSS points, IF .85 and NP of 232 with a VI of 1.02. I was expecting to complete the ride in 2.30, but nothing could prepare you for the wind at mile 30. I was averaging about 23.5mph then turned into the wind where it was like hitting a wall. I have never ridden in wind like this before my average speed was down to about 19.5mph and to top it off my Power meter offset started messing up (Been an issue for a couple of training rides lately) and telling me I was riding 260plus I would stop and reset it and then it would tell me I was riding 200watts and it felt like I was riding 240watts so it was -ve offsetting. I have 6 gaps in my power file where I stopped to reset my PT. I had no idea how hard I was riding given my unfamiliarity with riding on flats and wind and I couldn't rely on my Ptap. I am guessing I lost 3-5mins in this stretch of the course. Good news is I was feeling great on the bike I had a small bit of quad cramping but was managing that with salt pills. I ground it out low in my aerobars into the wind and only remember being passed by a couple of people from later waves. At mile 50 really picked up the effort as I realized I was going to leave myself too much to do on the run if I didn't ride hard.

A bit disappointed in the ride I was a bit lost on how to deal with the wind and due to the sheer number of people on the course my rhythm was interrupted a lot. Also given how slow my swim was I had no one to legally work with into the wind. I also suspect how fresh I felt getting off the bike my NPower was lower than the 232 (Which was my target) and the NP was inflated by my PTap being positive offset for significant chunks of the ride.

Good thing about the ride was my bike positioning is great and my position fitness. Felt no discomfort in the bars.

Nutrition was good at 200cals and hour topped up with a GU in the last 30mins

I have no flat rides where I live for Race prep I did ups and downs on a 4mile flattish road.

I would have pushed harder for the first 1.30hrs I should have been riding 25mph and using the wind to my advantage. I felt too fresh getting off the bike.

Still not very good

Practice

Good - So I ran out of transition needing to run a 1:46 to go sub 5hrs which would require a 5' PB. By this stage the clouds had broken and it was brutally hot. New I had to run 8:05's and just settled into 7.55 pace ran well and new up to the turnaround point it sloped up hill slightly so I worked hard to get there made the turnaround point in 52.50. New I would need to go that or better on the way back ran hard through mile 8 to put some time in the bank was starting to really heat up at this stage and ran through to mile 10 and then dialled up the pace again from mile 10 to finish in 1:42 must have passed 5 guy's in my AG in the last 3 miles. If I had of needed to today I could have broken 1:40 have worked hard on the run this off-season.

Nutrition - 150cals infinit and hour and cola from mile 10. Worked well no bloating or upset stomach

Not much. well paced run I passed a lot of people and didn't get passed by many maybe less than 5 people in total.So far I have done two HIM's and a IM and have managed to -ve split all of the runs so far. My execution is there just need to work on getting stronger...

ART massage which was great


was a B race all I aimed for was sub 5hrs and that is what I got. With a proper taper and decent race nutrition build up and a more positive attitude I could have gone probably around a 4:45hrs. I was tired both physically and mentally coming into the race and was on the defensive the whole time. I was guilty today of manufacturing a time instead of racing.






A very average organised race in my opninion having done 2 other IM races this would be at the bottom of that list.