IM Syracuse 70.3
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IM Syracuse 70.3 - Triathlon
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Swim
Comments: Goal was to stay relaxed and not have an anxiety attack, like my past 2 races and it worked. A short run warm up, frequent swimming and the right mindset have helped me more recently. https://connect.garmin.com/modern/activity/1220905609 What would you do differently?: Nothing. It went as planned-average was the goal. Transition 1
Comments: I thought I was pretty good with transition, but those that are really good at transitions are MUCH better. It was a long way to T1. Wetsuit strippers are excellent-I've never had one before and needed instructions on what to do. What a rookie. My foot hurt every other step and I think I said 'ouch' out loud every other step for a little while. Got to the bike and I realized (too late) that I had not laid out my socks and they were still in my bag, so I had to go sockless, for only the second time this year with the last time being the Rev3 Oly race, and I knew my feet were going to get chewed up again. What would you do differently?: Remember socks-what a dingbat I am. Bike
Comments: I am happy with this result. It's the first HIM that I cracked 3:00 on the bike, and I've certainly tried to do it previously. Pacing went pretty well and I'm learning how many matches I can burn and keep momentum up without blowing up. GC (Golden Cheatah, my performance manager) has been very helpful with that as well as setting my taper. Legs felt pretty fresh for the race, despite doing a double race (oly and HIM back to back) two weeks ago. I was able to shift reasonably well and that helped too. AP=178; NP=193: VI=1.08 (yuck!); IF=0.82 (spot on!); TSS=199 (also spot on); c=77. Of note, my contact blew out of my eye during one of the last down hill segments and I never had a chance to put my spare in and rode and ran without it. Blurred vision shouldn't slow you down, but I did keep it a bit slower on the downhills, with the loss of binocular vision. https://connect.garmin.com/modern/activity/1220905632 What would you do differently?: Probably hold back a bit more early and push harder later. I am still happy with the low cadence as I coasted a lot and that averages down but I know I can get very low and aero and go faster than trying to hold my goal power. For me, at least, as I've done the experiment and that's what my data said. Transition 2
Comments: Had a bit of a problem racking the bike and it confused me momentarily. There was no space as things had moved a bit. Also, I knew my feet were chopping up so I toweled them off to get some sand out. Grabbed run stuff, put it on and when I picked up my nutrition, the stuff spilled out and I had to pick it up. What would you do differently?: Be a tad slower and more organized. It will work out to be more efficient in the end. Run
Comments: I was steady right from the start. Legs felt tired but I knew I could do the run. The heat was the 'X' factor. It was hot and getting hotter. 90 degrees by the end, which is 20+ degrees warmer than the start of the race-it's striking! As usual, I split up the course into quarters. Get to mile 3.3, with the hill and see how bad it is. Walk if necessary and it was. Get back to transition. Do it again and adjust. That was the plan, but the best laid plans.. So, I executed the first loop very, very well. And I started to get a bit dizzy so I had to back off. Started drinking 2 and 3 gatorades and waters at each station. Took ice and sponges when I could. No salt caps on the course and I didn't bring any with me (mistake). Did not cramp, however, until mile 12, so that was good. Took extra gels and nutrition as I thought that would help. Legs were feeling beat up by mile 10 but I vowed a renewed push, which lasted only a mile, then I had to back off again. Walked even the little hills for 5 breaths to keep from passing out. It was much nicer when running in the shade but it was an oven. Most people were walking significant portions of the race by the time I was finishing. https://connect.garmin.com/modern/activity/1220905678 What would you do differently?: Bring S caps and endurolytes. Bring socks. Post race
Warm down: I needed 10 minutes sitting and drinking before I could move. Got some (bad) pizza and wandered down towards the water so I could cool my body off. Drank a total of 5 waters/gatorades by the time I got down there and saw Tony and Jeremy by the bike/swim entrance sitting in the shade so I stopped and chatted them up. Had 5 pretty large blisters on my feet and my cut on the bottom of my foot was very sore. They both did very well and congratulated me as well. They said I'd likely be eligible for World's 70.3 and I confirmed that an official also thought it highly likely, but it would not fit into my schedule so I wasn't going to wait 4 hours to actually see if I would have made it in rolldown. Went to the water and soaked for 20 minutes and felt MUCH better, almost normal, albeit a beat up, tired, sore, barely able to walk 'normal'. What limited your ability to perform faster: Not much. I pushed and left it all out there. Very happy with execution. Planning and weather could have been better. I think there were 45 in my AG that finished with 2 DNF's and 55 extra people-DNS/DNF. 1283 finished, with several hundred!! DNF's. It WAS very hot. Event comments: Could use more water stations on the run. It seems this is often a hot race. My results from the IM website. http://www.ironman.com/triathlon/events/americas/ironman-70.3/syrac... Last updated: 2015-11-23 12:00 AM
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2016-06-24 5:31 PM |
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2016-06-25 12:21 PM in reply to: #5188504 |
2016-06-25 4:56 PM in reply to: #5188504 |
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2016-07-01 8:39 AM in reply to: #5188504 |
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General Discussion-> Race Reports! |
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United States
90F / 32C
Sunny
Overall Rank = 234/1283
Age Group = 55-59M
Age Group Rank = 6/45
Drove to Syracuse by myself and did registration on Friday. Earlier is FAR less crowded, for sure. Came back on Saturday for Bike Drop off and practice swim and got to feel the water temp, which they said was 68, although felt warmer in the afternoon. Lots of seaweed/muck in the first several hundred yards of the swim and we were introduced to this in the w/u. Blech. Felt like sea serpents were gently grabbing at me... Kept with hydration plan and got ready for race day. Checking and double checking lists.
Up at 4:30, but I was already awake. Race day routine is pretty easy, but it took a while to get to this point, and I wasn't changing anything. Get up/eat/coffee/shower/BR/dress for the start-includes timing chip/tattoos (if applicable);body glide. Put warm clothes to the side and take with you. Double check lists for transition at the truck. Get in and drive. Got to venue early from the hotel, which was only 5 miles away. Parked and made the LOOOOONG walk to the transition area. I took a rolling bag loaded with my trigear along with ice/drinks etc. Lots to carry but it was a bit easier with the wheels. I was able to check the big bag too, which was nice. Got there, set up towel, laid out stuff and walked down to check my bag and get ready for the swim start. Did several warm up swims along with a little jogging to get warm. It was cool and I needed a long sleeve sweatshirt to keep reasonably warm initially. Water was cooler but I felt in control today and did not feel anxiety would be an issue. Swimming more frequently helps a lot.