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Whirlpool Steelhead 70.3 Triathlon - DuathlonOther


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Benton Harbor, Michigan
United States
CAPRI Events
Sunny
Total Time = 4h 58m 31s
Overall Rank = 738/1888
Age Group = M35-39
Age Group Rank = 1017/257
Pre-race routine:

Got to race site and setup transition. Walked down to swim start only to learn that the swim had been canceled due to rough conditions. We same in rougher conditions in Gulf Coast but since safety is paramount, the decision was made.

This was a B race for me and a practice day for Kona so I pretty much mentally checked out as soon as I learned my strength (the swim) wasn't going to happen today. I felt comfortable with my decision not to push they day hard since I really wasn't tapered either.
Event warmup:

Walking and lots of it. 1 mile down to swim start, 1 mile back, 1 mile or so to run start.
Run
  • 17m 32s
  • 2.1 miles
  • 08m 21s  min/mile
Comments:

Zone Avg. HR Max. HR Distance Time
Zone 1 129 152 0.10 mi 0:56
Zone 2 163 170 1.65 mi 13:46
Zone 3 171 175 0.32 mi 2:53
Zone 4 0.00 mi 0:00
Zone 5 0.00 mi 0:00
Total 162 175 2.08 mi 17:35


Distance Time Split pace Avg. HR Max. HR
1.00 08:32 8:32 159 175
2.00 16:54 8:22 166 172
2.08 17:35 8:42 171 173

Took the first run very easy. Most of my run was in zone 2 where I wanted it to be and I'm very happy with the pace given the HR.
What would you do differently?:

For the things in my control, I wouldn't change anything.
Transition 1
  • 02m 9s
Comments:

Ran into T1. I was a little off due to this being a du rather than a tri and I also wanted to make sure I took my time and put on sunscreen. I already had my arm coolers on so all I had to put on was helmet, shades, and gloves. Everything went according to plan.
Bike
  • 2h 35m 37s
  • 56 miles
  • 21.59 mile/hr
Comments:

Zone Avg. HR Max. HR Distance Time
Zone 1 0.00 mi 0:00
Zone 2 146 154 14.93 mi 40:05
Zone 3 157 172 38.42 mi 1:52:55
Zone 4 172 177 0.40 mi 1:37
Zone 5 0.00 mi 0:00
Total 154 177 53.75 mi 2:34:37


Happy with bike segment. I wasn't mentally prepared to push it hard on the bike, wasn't tapered at all and I wanted to save my legs for the HM so I didn't push the bike. Overall, a low Zone 3 effort. Per above, I spent a fair amount of time in zone 2. Happy that this was the same bike time as Gulf Coast at a 10 BPM lower effort.

Tri jersey, arm coolers and gloves worked well. New feed bottle/gel protocol worked well also. I never felt like I was out of energy and I never felt like my stomach had issues on the bike.

What would you do differently?:

Nothing really given the day.
Transition 2
  • 01m 40s
Comments:

I'm happy with this transition. Just tried to move through quickly but at a pace were I wasn't killing myself.
Run
  • 2h 01m 35s
  • 13.1 miles
  • 09m 17s  min/mile
Comments:

Zone Avg. HR Max. HR Distance Time
Zone 1 152 155 0.13 mi 1:25
Zone 2 164 172 8.77 mi 1:22:10
Zone 3 172 183 4.21 mi 39:36
Zone 4 0.00 mi 0:00
Zone 5 0.00 mi 0:00
Total 166 183 13.11 mi 2:03:11


Distance Time Split pace Avg. HR Max. HR
1.00 0:08:51 8:51 167 171
2.00 0:18:18 9:27 166 179
3.00 0:27:11 8:54 163 169
4.00 0:36:22 9:11 163 168
5.00 0:45:34 9:11 164 171
6.00 0:54:28 8:54 171 182
7.00 1:03:39 9:11 166 171
8.00 1:12:26 8:47 170 176
9.00 1:22:04 9:38 170 174
10.00 1:31:38 9:34 169 175
11.00 1:41:19 9:41 170 183
12.00 1:51:17 9:58 162 171
13.00 2:01:19 10:02 161 170
13.11 2:03:11 17:21 168 176

Plan was to run easy for the first 5 miles, take it up a notch the second 5 miles and leaving nothing on the last 3 miles. First 5 miles went by good. Found my running legs within 2-3 miles. Second 5 miles went ok. Nutrition wise, I planned to take a gel every 4 miles. I did good at mile 4. At mile 6, my stomach was feeling funny. I took another gel at mile 7 and stomach felt better but at mile 9 it was back to feeling funny again. So I started sipping on a gel for the next 2 miles. At mile 10, it was time to get it done but I was starting to struggle a little bit. At Kona, I will probably take in a few more calories on the bike (in the form of a banana) and also plan on trying the broth on the run (I heard it is the bomb).

Ran with fuel belt and dumped ice water into empty and open bottle. This worked out so much better than trying to run and drink water from a cup. I will definitely do this in Kona.


I wanted to break 2 hours on the run but I am still pleased with the effort.
What would you do differently?:

I dumbed ice and water on me starting at mile 5 or so. By mile 10, my shoes where soaked. I think the fact that they were heavy and this was my longest combined run in a while (15.2 total plus the walking) is the reason why I faded in the last 2 miles.

In Kona, I plan to have a change of socks and shoes in my run special needs in case my shoes get wet. I'm also going to limit the dumping of water on me.


Post race
Warm down:

Went to shower tent and stood under the cold wet water for a few minutes. That felt good. Hooked up with my NAMC crew and just tried to stay awake.

What limited your ability to perform faster:

Lack of taper, 100 mile ride the weekend before, not my A race, etc.

Event comments:

Not the worst race I have ever done but not the best either.

Gulf Coast and Chattanooga blow this race away. I went in with high expectations given that this is an Ironman 70.3 event.

I won't be doing this race again.

Issues:
1. Expo was a joke. I don't pay for an expo, but, for example, at GCHIM, you could find deals. Not only were there no deals, there really wasn't anything for sale.
2. Many inconsistencies with information that the race packet had with what we were told at checkin (wear race number on the bike; 4 vs 3 bike lengths, etc).
3. Way too crowded on the bike. I don't mind the drafting, but putting 2000+ people on a 2 lane country road is terrible.
4. Road conditions in some parts were a joke. Chip seal is bad enough but tire ruts in the pavement?
5. No signage on the bike course warning local residence of a race in progress; I almost got hit twice by greedy drivers trying to drive on the bike course.
6. No shuttles or any support to get back to your car - "sorry, I know you just went 70 or so miles, but now you have to go back 2 more miles to find your car".


I think the overall problems is that this race has overgrown it's facilities. I overheard them annouce that next year they would probably be at a different location. That probably would should have been done this year.

Having said all that, they did have plenty of volunteers and plenty of aid stations on the bike and run.




Last updated: 2008-04-21 12:00 AM
Running
00:17:32 | 02.1 miles | 08m 21s  min/mile
Age Group: 0/257
Overall: 0/1888
Performance: Good
Course:
Keeping cool Good Drinking Just right
T1
Time: 02:09
Overall: Good
Run with bike? Good
Jump on bike? Good
Getting up to speed and into shoes: Good
Biking
02:35:37 | 56 miles | 21.59 mile/hr
Age Group: 0/257
Overall: 0/1888
Performance: Good
Wind:
Course:
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 01:40
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:01:35 | 13.1 miles | 09m 17s  min/mile
Age Group: 0/257
Overall: 0/1888
Performance: Good
Course:
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall:
Mental exertion [1-5] 3
Physical exertion [1-5] 3
Good race? Yes
Evaluation
Course challenge Just right
Organized? No
Events on-time? No
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 2

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2008-08-04 10:40 AM

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Master
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Subject: Whirlpool Steelhead 70.3 Triathlon


2008-08-04 11:36 AM
in reply to: #1579922

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Pro
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Woodstock,GA
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
You are right on track for Kona. Good that you were able to test some things out this weekend under actual conditions.
2008-08-04 12:43 PM
in reply to: #1579922

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Master
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Subject: RE: Whirlpool Steelhead 70.3 Triathlon
I'm still marveling at your speed in Z2-3.  That is just awesome.  Glad your fueling trial worked well, too.
2008-08-04 12:56 PM
in reply to: #1579922

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Elite
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Roswell, GA
Subject: RE: Whirlpool Steelhead 70.3 Triathlon

Nice training day.  Your training is paying off when you are able to go the same speed but average 10 bpm less!  10 bpm is not a small amount.

 

2008-08-05 9:59 AM
in reply to: #1579922

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Master
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Woodstock
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Great race. You look to be right on pace for a great race at Kona.
2008-08-05 1:53 PM
in reply to: #1579922

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Regular
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Subject: RE: Whirlpool Steelhead 70.3 Triathlon
Great race despite the crazy day and what we figured to be about a total of 18-19 miles on the legs over the course of the day.  You will be ready to rock come October.  BTW, is it possible to qualify for Kona @ Kona.


2008-08-05 2:25 PM
in reply to: #1579922

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Coach
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Boston, MA
Subject: RE: Whirlpool Steelhead 70.3 Triathlon
congrats on the race and i agree about your race comments!
2008-08-05 2:42 PM
in reply to: #1583071

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Master
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Subject: RE: Whirlpool Steelhead 70.3 Triathlon

kblackmon - 2008-08-05 2:53 PM Great race despite the crazy day and what we figured to be about a total of 18-19 miles on the legs over the course of the day. You will be ready to rock come October. BTW, is it possible to qualify for Kona @ Kona.

I believe if you win your AG, you get an invite back.  Maybe I should put in an extra hour or two a week since I'm close to that.  LOL 

2008-08-07 10:29 AM
in reply to: #1579922

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Expert
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Marietta, GA
Subject: RE: Whirlpool Steelhead 70.3 Triathlon

Great race - you are just getting stronger and stronger. Sounds like this was the perfect chance to practice your race plan, good comments in there.

For a non-tapered, non-goal race (or even taking that out) you did a fantastic job at Steelhead - CONGRATS!

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