enginerd's geek heaven - FULL (Page 18)
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Elite ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Yay, just got home will get RR up when I can. Quite the day. My goal was to finish 5:59:59 and well the 2:00 pm resulted in massive wind and whitecaps on the swim... great. Then there was the marker bouy that broke lose and started making the course longer and longer.... T1 was mean bacause you could not put anything on the ground except 1 wheel of your bike. Then there was the speedbump that knocked my bottle with all my nutrition in it out 0.3 miles into the bike. The heavy rain started oh about 5 miles into the bike and continued roughly until the finish of the race. By T2 my feet and fingers were numb and I had a heck of a time getting my shoes on and helmet off. The run had puddles all over the place up to about 6 inches deep. I am completely sure that the swim course that I did was very long. Oh well. I will spill details in RR. But, all in all I smoked my estimated time and finished 441 out of 1507 registered not sure how many actually in the race yet and with a time of 5:43:46 which!!! So like 17 ish minutes better than my goal and 1 hour faster than my September HIM (granted the course had fewer hills). Swim pace in the witecaps and long course 2:23, bike pace 19.0 mph (in the rain) and run pace was 8:25 (through the puddles. I am way happy about this and only a few twinges muscle wise, I could go for a run right now... short run. So the bike was 2.5 mph faster than the last HIM and the run was a full 3:05 minutes faster per mile than last HIM. The swim, well it felt alright, but those whitcaps and the course I think killed my time on it. So anyway totally stoked about the race and I belive I am now finally warm and dry. I will spill more details in RR tonight or tomorrow need to go eat now. |
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![]() Baowolf - 2009-06-14 11:21 PM Yay, just got home will get RR up when I can. Quite the day. My goal was to finish 5:59:59 and well the 2:00 pm resulted in massive wind and whitecaps on the swim... great. Then there was the marker bouy that broke lose and started making the course longer and longer.... T1 was mean bacause you could not put anything on the ground except 1 wheel of your bike. Then there was the speedbump that knocked my bottle with all my nutrition in it out 0.3 miles into the bike. The heavy rain started oh about 5 miles into the bike and continued roughly until the finish of the race. By T2 my feet and fingers were numb and I had a heck of a time getting my shoes on and helmet off. The run had puddles all over the place up to about 6 inches deep. I am completely sure that the swim course that I did was very long. Oh well. I will spill details in RR. But, all in all I smoked my estimated time and finished 441 out of 1507 registered not sure how many actually in the race yet and with a time of 5:43:46 which!!! So like 17 ish minutes better than my goal and 1 hour faster than my September HIM (granted the course had fewer hills). Swim pace in the witecaps and long course 2:23, bike pace 19.0 mph (in the rain) and run pace was 8:25 (through the puddles. I am way happy about this and only a few twinges muscle wise, I could go for a run right now... short run. So the bike was 2.5 mph faster than the last HIM and the run was a full 3:05 minutes faster per mile than last HIM. The swim, well it felt alright, but those whitcaps and the course I think killed my time on it. So anyway totally stoked about the race and I belive I am now finally warm and dry. I will spill more details in RR tonight or tomorrow need to go eat now. That's awesome, Baowolf - congratulations! I'm looking forward to reading your RR! |
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![]() enginerd - 2009-06-14 4:15 PM I survived Alcatraz. Swim is tough, esp. since that's my weakest discipline. Perfect day though for a race. Glad to hear you escaped! I'm looking forward to a great read based on your previous RRs! |
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Master ![]() ![]() ![]() | ![]() Wow, Steve, that just rocks. Congratulations on smashing your goal time and improving so much over your first HIM. I cannot even begin to fathom racing that long in those conditions. What a total drag! Did you see many people going down on the bike course riding in the rain? Or were people being generally conservative? I was just telling Jules that we've had 26 consecutive days of no rain (yes, we count, and yes, that's a lot for us!) and last night's news showed rain (here, at least) for Sat/Sun. It will be what it will be... Your post definitely gives me inspiration to persevere no matter what weather shows up. You worked really hard for your race. I'm so happy you did well, but not at all surprised. Congratulations again!!! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() | ![]() RR is up, not that I stayed up way too late writing it lastnight or anything.... Edited by Baowolf 2009-06-15 11:03 AM |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Baowolf - 2009-06-14 11:21 PM Yay, just got home will get RR up when I can. Quite the day. My goal was to finish 5:59:59 and well the 2:00 pm resulted in massive wind and whitecaps on the swim... great. Then there was the marker bouy that broke lose and started making the course longer and longer.... T1 was mean bacause you could not put anything on the ground except 1 wheel of your bike. Then there was the speedbump that knocked my bottle with all my nutrition in it out 0.3 miles into the bike. The heavy rain started oh about 5 miles into the bike and continued roughly until the finish of the race. By T2 my feet and fingers were numb and I had a heck of a time getting my shoes on and helmet off. The run had puddles all over the place up to about 6 inches deep. I am completely sure that the swim course that I did was very long. Oh well. I will spill details in RR. But, all in all I smoked my estimated time and finished 441 out of 1507 registered not sure how many actually in the race yet and with a time of 5:43:46 which!!! So like 17 ish minutes better than my goal and 1 hour faster than my September HIM (granted the course had fewer hills). Swim pace in the witecaps and long course 2:23, bike pace 19.0 mph (in the rain) and run pace was 8:25 (through the puddles. I am way happy about this and only a few twinges muscle wise, I could go for a run right now... short run. So the bike was 2.5 mph faster than the last HIM and the run was a full 3:05 minutes faster per mile than last HIM. The swim, well it felt alright, but those whitcaps and the course I think killed my time on it. So anyway totally stoked about the race and I belive I am now finally warm and dry. I will spill more details in RR tonight or tomorrow need to go eat now. WOW!! Congratulations on crushing your time goal, and in less than ideal conditions nonetheless!! Fantastic job, Steve!! You've trained really hard and stayed consistent and I totally paid off this weekend. Can't wait to read more about it in the RR. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() enginerd - 2009-06-14 4:15 PM I survived Alcatraz. Swim is tough, esp. since that's my weakest discipline. Perfect day though for a race. Congrats Donato!! Tell us more, tell us more!!! |
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Master ![]() ![]() ![]() | ![]() Steve -- how did you consume your calories w/o taking in too much liquid? Did you rely more on gels? Very interesting take-away about the sweat levels vs. weather and temps. I have already decided I'm throwing my windproof/waterproof jacket (my thin one) into my stuff to pack for the race. I can moosh it up and put it in my saddle bag if it looks like it may be icky weather. Also interesting to hear your calorie consumptions for this race vs. your first HIM. Sounds like you nailed it this time around. Awesome!!! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I did a 1000 calorie Infinit bottle (6 scoups in 21 ish ounces of water) and then diluted it it my belly with straight water chaser for a bottle and a half of during the bike. I take 6 swollows = 3 ounces of infinate per 20 minutes (145 calories) followed by 3 ounces of water and grab another 2 ounces of water roughly 10 minutes later, over 2:20:00 (start 20 minutes after the swim, stop 20 minutes before the run to let the tummy settle). So 145 calories x 7 = 1015 colories. Water in the infinate 21 + the matching 21 of chaser water and then the additional 14 =56 ounces ish. This looks like a lot of calories, per hour, but it averages out to 333 per hour for the bike and allows my tummy that 40 minutes (20 at the start 20 at the end) to settle with the middle hour being the high calorie load (hour 1 = 0 + 145 + 145, (290) Hour 2 = 145 x 3 (435), Hour 3 = 145 + 145 + 0 =(290)) and then ride me through the 20 min on the run until I hit my first gu. If the bike took me 3:30 I would probably stick with the 1000 calories and just drop to 5 swallows per 20 min to thin out the calories. For my IM I will shoot for a slower pace and go 5 swallows so 120 +120+ 120 = 360 per hour and then listen to my energy level and my gut to see if I need to sway it one way or the other. It is what works for me, probably not ideal for everyone and I may tweek the execution slightly with conditions and level of energy output, etc. I know I was slightly lower than ideal water to calorie intake on the run, but figured I could ride it with the low temps and not wanting to go there with side cramps. At a slower pace I could get away with more water, especially if temps were higher. As I need to be careful on the run I have the 20 minute cussion before the run start and then often go another 20 to 25 minutes into the run before starting the triberry GU for my run followed by about 2-3 ounces of water. I finish a Gu prior to an aid station hit the water chaser and continue on. I did this at 25 minute intervals at the pace I was doing. I was listening to my stomach and trying to stay lite on the fluids as there was this small twing here and there in my side that I was monitoring. So my run was 1:50, with 20 minutes to settle in and so GU at 0:20, 0:45, 1:08 and 1:30 ish for 400 calories. I made sure I had my last GU by mile 10.5 so I could nail the finish with no more food issues. With 2 ounces of water chasing every GU = an additional 8 ounces, so a total of 66 ounces give or take. As I had all my fluids on the bike I did not stop at any aid stations on the bike. If it were hotter, I would have replenished my water supply and increased my straight water intake. On the run I hit 4 of the 12 aid stations for water and it really did come out to about every third aid station. In my previous HIM I hit 4 gu, and roughly 150 calories from gatoraid on the bike and only 2 gu on the run = 750-800 calories ish. But then the middle 9 miles only had 3 aid stations ish, and the temp was not 60-65F it was 95 to 105. So ya there is a lot more to the sport than the training. Hope that helps. Edited by Baowolf 2009-06-15 4:15 PM |
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Master ![]() ![]() ![]() | ![]() Great nutrition description! I don't know how you guys do that Infinit "paste." My last ride, just for grins I tried putting 3 scoops in one bottle, so upping the concentration by 50% (and I kept my other bottle plain water to wash it down). I hated it that strong, and I buy it with the flavor almost as low down as it can go. It's a very effecient way to get calories in for sure, though!! It's interesting (and very cool) how you comment about how your body would tolerate different levels of water in hotter temps. I know when I ride cool I practically have to force myself to drink, and on hot days my water bottles are empty very quickly! Who knows what weather I'll get. If it's anything here today, topping out around 70 degrees, that would be just lovely and perfect!! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My summer Infinit mix is lowest flavor, highest calories, highest electrolites, small protien and caffien (1/4-1/5th). I can go with 4x the dose (8 scoops) for one 21 oz bottle and be alright with it for longer rides (5-6 hours). |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ok so after ejecting that nutrition bottle last race I got one of those 2 chamber podium waterbottles/aero bottle things. I liked it, but I have some pretty nasty bumpy roads out here and the straw would either jack me in the lip or pull out of my mouth on bumps. The fix is to put one of those camelback big bite valves on the end of the tube ($5) and vuala, nice soft flexible end that doesn't hurt you and also keeps water from splashing out the straw etc. I would really recommend giving it a try if you have an aero bottle. Also there are lids that don't have the yellow poofy thing that work way better and don't splash at all on anything short of really bumpy railroad track kind of roads. Now to learn how to fill them on the go. |
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Master ![]() ![]() ![]() | ![]() Good luck to Jules who is gearing up for her first tri on Saturday!! Can't wait to read about it!! I'm off to Victoria tomorrow afternoon, sans computer. Plan to be home Sunday night. Anyone else racing this weekend? |
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![]() kkcbelle - 2009-06-18 9:26 PM Good luck to Jules who is gearing up for her first tri on Saturday!! Can't wait to read about it!! I'm off to Victoria tomorrow afternoon, sans computer. Plan to be home Sunday night. Anyone else racing this weekend? Thanks, and good luck with your HIM! Enjoy beautiful Victoria! |
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![]() Hey, Donato - I like the new photo! Is that from Escape to from Alcatraz? oops. Edited by treehugger 2009-06-19 6:15 PM |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Jules and Kyla, best of luck tomorrow. Very exciting. I'm sure you'll both do great and have a great time. We want to hear all the details when you get back! p.s. yes, new avatar is a pic from Alcatraz. Hopefully I'll get my RR done this weekend. |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() Apologies for the belated congratulations to Steve and Donato for your inspiring results! |
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![]() | ![]() Did my first brick this morning with my girlfriends brother who I convinced to do the sprint with me. Since we weren't able to secure an kayak escort for a swim/bike brick at the lake we decided a bike/run would do just as well. Went pretty well, we did a little bit of both transitions by running up to our bikes (no wetsuits) and getting all our stuff on as quickly as possible. We rode together the whole time and did a T2 transition when we got back, sure is hard to tie shoes immediately after getting off the bike. We started our run out way too fast but found a pace about half a mile in. I do have some questions... I don't have any tri shorts but my cycling shorts didn't seem too bad, are they going to be much worse when wet? Any ideas for DIY quick laces? I live in a pretty small city and our bike shops don't really have any tri gear. I'm planning on don't one brick every weekend until the race, so 3 more(1 bike/run and 2 swim/bike). Should I be doing more than that? Exactly 4 weeks until the race! I'm already getting nervous but it really helped me pick up the intensity and time dedication for training this past week! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() | ![]() First off, ya get the bungie laces for like $3-5 at a running store, you don't need to tie your shoes after the bike is too hard and takes time. |
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![]() Baowolf - 2009-06-21 12:19 PM First off, ya get the bungie laces for like $3-5 at a running store, you don't need to tie your shoes after the bike is too hard and takes time. I live in a small town, too, and couldn't find these at any running store so I ordered them from a tri shop online. Amazon also has them. Best move ever. After losing much sleep over the transitions, they ended up being quick and easy, which I credit 50% to the bungee laces and 50% to getting there early to get a good rack position (we were assigned to certain racks but not specific spots on the racks). So I not only survived my first tri yesterday, but I had a blast and I'm totally hooked. I can't wait for the next one! I'll post my RR soon. |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() treehugger - 2009-06-21 2:22 PM Kyla has finished her HIM: 5:43:04!!! Wow! Way to go, Kyla!! Congrats, Jules on your first tri! Looking foward to the RR. Way to go, Kyla! You fully rocked it! Hope you had fun with it too! |
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Master ![]() ![]() ![]() | ![]() treehugger - 2009-06-21 3:22 PM Kyla has finished her HIM: 5:43:04!!! Wow! Way to go, Kyla!! Thanks, Jules!! I didn't even know my final time... and when I was finishing I thought I remembered seeing that maybe I could squeak in under 5:43 but not making it. HOW WAS YOUR RACE?????????????????????? I'll write more tomorrow -- just rolled in a bit ago, doing laundry, getting kids to bed, etc. Now that I've had some time to re-group I am super-duper pleased with the race. At the end I was just too overwhelmed to feel any emotion other than pain! It was hard to enjoy the moment cuz the legs just HURT. Thanks for the support! Will catch up tomorrow or later tonight. Still craving greasy, salty food (french fries on the ferry helped but I need more!)... Gotta feed the machine! |
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![]() | ![]() Great job Jules and Kyla! I'm looking forward to checking out your race reports! Thanks for the advice baowolf, I thought the soggy bike shorts might be a problem but I wasn't sure. I do have some jammers so I'll try out your suggestion. I was actually considering just doing the whole thing in jammers, but they are so thin I figured I'd rub a hole right through them on the bike, your idea sounds much better. The bike/run brick was definitely a new feeling, I'm glad the swim/bike will be a little easier. The one thing I'm concerned about with T1 is that I've done two OWS's and not very long either, maybe a few hundred yards each. But when I get out of the water I'm so disoriented that I can barely stand up straight. I'm going to try some ear plugs next time to see if that helps. A dedicated running store just opened up here a few weeks ago, I'll stop by and see if they have any bungee laces. If not, off to amazon (thanks Jules!). Oh, and Jules, you mentioned getting a good rack position. What position should I be opting for? I figure the ends are the best, but I'm not sure which end I should be going for... or maybe the ends are bad because of all the people running by? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Kyla, that's a very impressive HIM time. Your hard work in training no doubt paid off! Jules, congrats on your first tri. Very exciting! Looking forward to the RRs! |
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