Boulder 70.3 Race Report

up at 4:20, bagle with pb and Nutella, water
Race site at 5:10, dark, really dark I could hardly put the tire on the bike, forgot sunscreen but borrowed some set up in TA on the end of the row, great spot (esp since ive been losing my spot in T2.

Mens pros aet 7:05 and they went off course, I waited around until 810, cold morning *65 but warmed up fast

Swim:

good spot 2nd row in the middle, a little banging till I created space and then I was home free, so free I couldnt find feet for a few hundred, first turn with a little goggle leakage but no problems other than that, sighting was find, beautiful day, dont know what happened to the pros. got feet on a guy a little slower than me, started to overcome other waves lost him for a bit and caught up, but couldnt pass him because he was weaving all over the place, I should have let him have a few strikes to straighten him out!  goal was under 30 but I got 31:40

T1:

out of the water I got my wetsuit down and had a long run to T1 but I was close to bike out, pretty quick transition and no problems with the new aero helmet

Bike:

First 5 miles had a neck cramp from the helmet, I was worried it was going to be a long painful ride without being able to look up or get into aero.  I had GU brew and a half bottle of water on board.  I took out the GU brew by mile 25 and traded it with a G-Perform, lap one was 1:20, 10 mins faster than in training rides.

Lap 2, first 10 miles climbing and it was def. in a lower gear but ended up being only 4 mins slower to the down hill and then same amount of time down St. Vrain.  A little cat and mouse with this one girl in PI gear and a guy with the last name Andrews.   Took gel at 15, 30, 50.  At mile 50 it was a chocolate and came right back up.  Finished strong but the last 6 miles were into the wind.

T2:

seemed like a quick transition, didnt have to go to the bath room like at Syracuse.

Run:

Splits:
1. 9:05
2. 9:18
3. 9:41 (28:04)
4. 9:09 (37:14)
5. 10:04 (47:10)
6. 9:59 (57:18)
10K. 1:03:47
7.7:56 (1:05:14)
8. 9:08 (1:16:22)
9. 9:34 (1:25:57)
10. 9:26 (1:35:24)
11. 8:58 1:44:22)
12. 9:49 (1:54:11)
13. 9:19 (2:03:13)
lap 2. 1:00:35
First 5 miles I had stomach ab muscle cramps and it was getting worse.  Mile 2 I downed some warm coke and a salt tab.

Got a little juiced up by seeing my RMTC people at their volunteer ad station.  That and the start of downhill. Kept dumping ice down the front and back, and dumped water on my head walking through the aid stations.

Fist lap finished 1:04, ran through the shower and that really helped cool me off and I started feeling good, my legs started to come back under me and I got down to 9 min pace again as seen above.  Dropped down to 9:30 due to heavy hills and continuing to walk through aid stations every mile.

Mile 10, @3miles to go and started to get boody log just as I got passed by someone from my AG, I tried not to let him slip away but I didnt have another move in me to make.  Not as strong finish until 400m to go Tristen from the Roost slapped my ass, HARD.  What am I a horse?  It felt so good to be finished but as you'll know from my other Boulder races my races done finish at the line, they finish when I get back into the water and cool off!

Stayed in the water with dead legs (shuffled down the beach to the water) for about 10 mins to cool down still with sponges in my race top.  I got out and started to talk with some people, and then it hit me!! I got really white and started getting dizzy.  I think my blood pressure dropped due to the temp changes and had to sit down dumping water over me for a bit.  Then I got some food in me and started feeling better.

Swim Details Division Rank: 16 Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank


Total 1.2 mi 31:43 31:43 1:38/100m 16 182 136

Bike Details Division Rank: 36 Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank

Total 56 mi 2:43:47 3:17:35 20.51 mi/h 36 330 279

Run Details Division Rank: 36 Split Name Distance Split Time Race Time Pace Div. Rank Overall Rank Gender Rank

6.2 mi 6.2 mi 1:03:47 4:22:52 10:22/mi

13.1 mi 7 mi 1:00:35 5:23:27 8:43/mi

Total 13.1 mi 2:04:22 5:23:27 9:29/mi 36 339 277

Transition T1: SWIM-TO-BIKE 2:05

T2: BIKE-TO-RUN 1:30

Boulder Half Ironman Pre Race

For a half Ironman, athletes generally start to shut down their training 8 to 10 days out and begin to taper.  I, on the other hand decided to take one more weekend to increase my confidence at the distance on the bike by riding the 112 miles from Vail, CO to Aspen, CO. (Vail to Glenwood Springs 65 miles on Day 1, Glenwood Springs to Aspen 47).  While the first day was down hill, we did average 23 mph for much of it and then eased off when we figured our car support wouldnt be showing up at the same time.  The second day was a gradual uphill with 2 climbing sessions.  Post ride I did get in a T-Run if you can call it a run.  Aspen is at @8000' and my legs were pretty tired, but not trashed, and very little soreness.  My goal was to recover quickly this week and begin my taper immediately.

I took an ice bath, on Sunday.
Monday I did a light morning swim
Tuesday a short mountain bike ride at a bike demo (2 mins)
Wed 2 short 30 min runs to stretch things out
Thurs another short but higher intensity swim
Fri a short 30 min run
Sat short bike ride.

As the week progressed I got sore calfs from the running, my swim times seemed a bit slow and I just didnt feel like getting on the bike (weather produced some rain as well).  I figure in a taper week, as long as you can stay active but dont try to blow yourself up, you wont lose any fitness.