Shellback1998 Group - FULL (Page 42)

danielh2135 - 2011-06-28 10:08 AM

Hey guys -- I've got a few minutes to spare here during my lunch hour, so I'll give a quick report from my race on Sunday at the Mountaineer Triathlon in Morgantown, WV.

Pre-race:  I nervously fidgeted around at transition area.  I had intended to get a good warm-up in, consisting of a 10 min easy run, a 10 min easy bike, and a short swim just before the race started.  The transition area was a mess though (400+ participants in a pretty small area), so the warm-up just didn't happen.  I was able to hop in the river pre-race for about 5 minutes of swimming, but that's it.

Swim:  1500 meters in 33:59 (roughly 2:16 per 100).  Rank - 29/83 OA, 3/5 AG

The swim was a wave start, with competitors jumping off a dock in groups of 2.  I started toward the back of my wave, as I'm not the strongest of swimmers.  The water felt great with my wetsuit on -- it was probably around 73 or 74 degrees.  I took things nice and easy (as I had planned), and reminded myself that the swim was merely a warmup for what would be a long race.  My stroke felt pretty good, but I definitely did a poor job of sighting.  I noticed several times that I had veered off course.  Who knows how far I actually swam.  I will be working on that!

T1:  1:45.  Rank - 22/83 OA, 2/5 AG

The first transition went pretty well.  I definitely need to practice stripping my wetsuit though.  It took me forever to get the wetsuit over my feet.  Do people sit down to do it or remain standing?  I couldn't seem to get my feet out of it. 

Bike:  26 miles in 1:40:03 (15.56 mph).  Rank - 23/83 OA, 3/5 AG

We got word last week that, due to a landslide, the bike course had to be changed.  The new course was ridiculously hard (at least in my book) -- more than 3500 feet of climbing over the 26 miles.  I was not looking forward to it.

I ran into problems before I even got started, though.  Like Jen, my chain decided to pop off as soon as I got started.  For some reason, it took me forever to get it back on.  My wife, who was watching the whole ordeal, estimates that I wasted well over 3 minutes fooling with my chain.  I'm convinced that had I ridden my bike pre-race, I would've been able to diagnose/fix any problems at that point, saving me precious time during the race.  Lesson learned

I did my best to force the chain mishap out of mind and felt I did a pretty good job of that.  I was able to pass several people on the bike, notwithstanding all of the hills.  I tried to keep my HR in the 160s (zone 3/4 for me), but I definitely crept up into the mid 170s during some of the climbs.  All in all, it was a pretty good bike for me, all things considered. 

T2:  0:49.  Rank - 8/83 OA, 1/5 AG

I was really happy to be off the bike, and I think it showed, as I moved pretty quickly through T2.  Everything went smoothly. 

Run:  10K in 42:54 (6:55 per mile).  Rank - 7/83 OA, 1/5 AG

My goal for the run was to start at about 8:00 per mile and slowly lower my pace based on how I felt.  I immediately threw caution to the wind, though, just to see what I could do.  My first mile was 7:10.  I felt pretty good at that point, so I decided to kick it up a notch.  My fastest mile was mile 4 - 6:39 per mile.  My body hurt like hell during the run, but I was able to hold on.  I stopped and walked through 3 aid stations just to make sure I got some sports drink in.  I think those short breaks really helped.

I'm really, really happy with my run times.  To put things in perspective, I was running between 8:30 and 9:00 per mile in sprint races last year.  To run twice that distance at 6:55 per mile is good news to me!

Overall time:  2:59:33, good enough for 16/83 OA and 3/5 in my AG.  I've got a lot of work to do this summer, especially in the swim and on my bike.  But I feel like I'm getting better at all 3 legs, especially the run.  Already excited for the next race!

Thanks for reading!

danielh2135 - 2011-06-28 12:08 PM

more than 3500 feet of climbing over the 26 miles.  I was not looking forward to it.

everlong - 2011-06-29 1:32 AM

Is that from your Garmin data or from a map site? If that's Garmin my guess is it's high. My Garmin for Stamford was at 3000 of which 1700 came in the 9-18 mile range. Whenever I look at Garmin vs Map My Ride both just seem ridiculous in each direction. Ashland for instance was 2700 from Garmin and 850 from MMR. I haven't had time to map out Stamford on MMR but for certain it will be way less than my Garmin.

Great job and great report especially on the bike with those hills and your run was smoking.

danielh2135 - 2011-06-28 2:02 PM

Yeah, that's a good point.  That data is straight from my Garmin, so it's likely high.  A very quick MMR route shows a total gain of close to 1600 feet.  I have no basis for comparison, so 3500 versus 1600 means nothing to me.  All I can say is the hills hurt!

shellback1998 - 2011-06-29 2:09 AM Make sure your toggle enabled in the Garmin file on elevation correction.

danielh2135 - 2011-06-28 2:02 PM

All I can say is the hills hurt!

thor67 - 2011-06-28 4:02 PM

Okay, as my Oly comes closer I want to nail down my race consumption. I have been reading some of your previous post to Scott(everlong).

Scott, I think we are pretty similar in size so fill in the blanks:

Prerace(not including breakfast:

After swim:

during bike:

after bike:

during run:

 

I have a friend"of a friend" who owns some supplement shops with these brands...

Cytomax, Accelerade, Endurox

Anybody try or has heard of these? I know of Hammer, but the others...

He is going to supply with samples to get me through the race...

I am thinking of ordering the Infinit after that for my drinks.

shellback1998 - 2011-06-28 2:11 PM Efote race 2 1/2 hours two cups if apple sauce, a Gatorade and one scoop of whey protein with water. 1 hour prior to race a powerbar endurance bar, 15 mins prior a gu gel followed by 8 oz of water, after swim depending on ocean or lake I would take some water just to wash out my mouth. On bike I have my infinit so make sure that the bottle is gone before and hour. The rule of thumb to make sure Im hydrated is that I have to pee on the bike once for a 1/2 and at least 2x for a full IM this just makes sure your hydrated. On the run, come back either have a bottle I carry or I take a swig of sports drink and have a cliff block leaving transition and eat 1-2 every two miles. After race within 30 mins I have my recovery drink usually 2 scoops of enduros r4 and 1/2 tbsp of glutamine. 1-2 hour have some grapes raisins and some watermelon. Begin introducing some food back into the system.Does this help? I can even help day before race if needed as well.

danielh2135 - 2011-06-28 12:08 PM

Hey guys -- I've got a few minutes to spare here during my lunch hour, so I'll give a quick report from my race on Sunday at the Mountaineer Triathlon in Morgantown, excited for the next race!

thor67 - 2011-06-28 4:34 PM

This is great! Thanks a bunch!

Is there anything special you have nutritionally the day /night before?

FOR THE PURPOSE OF THESE RECOMMENDATIONS, A LARGE MEAL IS
CONSIDERED TO HAVE AT LEAST 90GMS – 125GMS CARBS, 15GMS
PROTEIN & LESS THAN 20GRMS OF FAT. EXAMPLE: PANCAKES,
TOAST, HOME FRIES, AND 2 EGGS. MAKE SURE YOU HAVE THIS
BREAKFAST NO LATER THAN 9:00AM…THIS IS CRITICAL TO ALLOW
PROPER DIGESTION BEFORE RACE START ON THE FOLLOWING DAY.

AFTER BREAKFAST THE DAY BEFORE RACE, TAPER FOOD
THROUGHOUT THE DAY. LAST MEAL SHOULD BE LIGHT (GO TO BED
ALMOST A BIT HUNGRY). FOOD CHOICES THIS DAY SHOULD BE
CARBOHYDRATE RICH, LOW FAT, AND VERY LOW FIBER. GREAT
EXAMPLES ARE: FAT FREE FIG NEWTON’S, PRETZELS, BAGELS,
POWER BARS AND SPORT DRINKS. DON’T HAVE ANY FIBROUS FRUITS
OR VEGGIES!

This is coming from my Race Fueling Plan, which was prepared by my Dietitian from Qt2 Systems.

Scott

everlong - 2011-06-29 6:32 AM

Recovery week after my race. I took Monday off. Tuesday I did 2050 yards in the pool during masters and then left early. Went a little harder than I intended to do as none of the regulars were there and I ended up leading everything. Felt stronger than I thought I would. Today I did a 5 mile recovery run where my average heart rate was 132 and max heart rate 145 at a nice and slow 10:11/mile pace. I concentrated on getting used to doing more nutrition on this run. I drank my entire 22 ounce endurance drink for 180 calories. Did a Hammer Gel for another 80 and did a FRS chews 4 pack for another 80 calories. It was about 70 and super humid but no sun. I don't think I've sweated that much on a training run all season.

I have no affiliation with FRS and had never tried their products prior to Sunday when they were one of the vendors at the race. I had three of their healthy energy drinks post race and on the ride home. They were tasty but not overpowering. They also gave us the chews as samples and had I known how good they are I could have gone back and grabbed a lot more samples. They are the equivalent of eating a soft Starburst candy but not as sweet. They dissolve in your mouth very rapidly and require very little effort to chew and get down. The nutritional value in these is really good as well.

http://www.frs.com/

I might have found my vendor of choice as every other product leaves me wanting in some way or another.

shellback1998 - 2011-06-29 5:05 AM

everlong - 2011-06-29 8:32 PM

Recovery week after my race. I took Monday off. Tuesday I did 2050 yards in the pool during masters and then left early. Went a little harder than I intended to do as none of the regulars were there and I ended up leading everything. Felt stronger than I thought I would. Today I did a 5 mile recovery run where my average heart rate was 132 and max heart rate 145 at a nice and slow 10:11/mile pace. I concentrated on getting used to doing more nutrition on this run. I drank my entire 22 ounce endurance drink for 180 calories. Did a Hammer Gel for another 80 and did a FRS chews 4 pack for another 80 calories. It was about 70 and super humid but no sun. I don't think I've sweated that much on a training run all season.

danielh2135 - 2011-06-29 9:42 AM

How are you feeling now that you're three days removed from your OLY race?  My quads are still pretty sore, even tender to touch.  I'm really surprised at how sore I am; I knew the race would take its toll on me, but I never dreamed that I'd still be hurting on Wednesday.

I'm more than willing to let my body recover, but I sure do hope that happens sooner rather than later!

everlong - 2011-06-29 8:12 AM

I'm in the same boat. I chose a run today over a bike because I didn't know if my quads would push up the smallest of hills. The teardrop part of my quads feel like an overcooked chicken breast that would shred in the same manner if pull at.

I'm much worse off than my last Olympic and the half marathon I did in March seems like child's play in comparison.

thor67 - 2011-06-29 10:53 AM

 You guys are killing me with my first oly coming up in just over 2 weeks! Hmm, wonder if I can switch to the sprint... :-)

thor67 - 2011-06-29 10:53 PM

 You guys are killing me with my first oly coming up in just over 2 weeks! Hmm, wonder if I can switch to the sprint... :-)

thor67 - 2011-06-29 10:53 AM

 You guys are killing me with my first oly coming up in just over 2 weeks! Hmm, wonder if I can switch to the sprint... :-)

everlong - 2011-06-29 9:07 AM

Do yourself a favor and go to map my ride and search for the course and if it's not there map it. Check the hills out and have a plan. If I had done so and known how brutal those middle of the course hills were at Stamford I wouldn't have pushed the flats leading into them so hard. At least going into NY I know to enter that first big hill in the 140's not the 150's and then I have 3 miles to recover for the second one and that after there's one more hill that's not quite as bad. Once I'm through that it's flat and I can up the RPMs so I have good blood flow for the run. There's also two semi bad hills before the two gigantic ones so I'll have to effectively manage those as well.

shellback1998 - 2011-06-29 8:59 AM

 

Thor you are fine, yes you're going to be sore.. But it's all about how you handle it. Invest in recovery pants, socks, or whatever. take your recovery drink, and do your recovery rides get blood flowing back in those legs. The blood will help facilitate the removal of the scar tissue. You'll do great!

Scott