Monday, May 16, 2011
Holiday Lake Triathlon
500M Swim, 25k (15.5mi) bike, 5k run
1:16:40, 2nd place overall. $100 prize money.
Swim - Cold...very, very cold. 62F water temp. Arm were mostly numb, struggled ot get my breath. Came out the water around 5th place. I struggled in the transiton getting a jacket on I probable should have just used my vest.
Bike - Cold, very cold. Actualyl I wasn't too chilled since I had my jacket. Air temp was 47F! with wet roads and a light rain. I really need soem small toe covers for my shoes. I taped the holes on them, but it had limited effect. I showed a 21.6mph average so the distance I rode. the 2nd - abotu 9th place racers all missed the first turn . There were no markings or corner marshals. The result... it cost us all abotu 2 minutes, plus that wasted energy and being a bit demoralized. Ultimately I lost by 2 minutes... so that mistake cost me another $150 in prize money. Oh well. I flatted 20 yards frm transition and my feet were so numb I couldn;t pedal on top of my shoes because i couldn't use my toes. I nearly crashed when my foot slipped off a shoe. I should have stayed in my shoes and just unclipped. I really struggled getting one of my shoes on. Putting shoes over numb feet is really ,really hard. I should have loosen my elastic laces a little more anticipating this.
Run - Super, super hilly. The hilliest 5k I've ever run. To make it even harder, it was more like a 6k. The turn around was at least a 1/4 mile too far. I went ahead and put on a vest which was a waste of time. My feet remianed completely to partially numb the whole run.
Overall a great effort physically and in terms of overall performance. I was much happier with my leg strength during the whole bike. Not swimming that great, but I'm not getting overaly fatigued either. My calves are not sore liek they wer after th elast race and my fast run workouts last week. SO I think I finally built some more strngth in them. I do have a sore left knee. Looks like this week will be mostly recovery. I hold off on any fast stuff until this weekend. Probably focus on the bike again.
I need to take my bike in to get the aerobars trimmed 1 final time, get a lower angle stem (I think I can drop my front end another 1/4-1/2" and shorten the cables. I also think I'm ready for a new pair of training shoes. I estimate these current ones are approaching 500 miles. I usually find 500 miles in the limit for runing shoes.
My training now moves more towards a focus on longer distances with an Olympic, Sprint, 3/4 Olympic, and my Olympic "A" race for my next 4 races repectively in that order. The training will be more about 10k race pacing. I think I can maintain right around 5:50/mi for a 10k. Although I may try just going out fast, closer to my 5k pace and just trying to hang on.
Based on times from previous years, if it's an accurate distance, I should be able to win it fairly easily, so it would be a good time to try some new things in terms of pacing. Should be a cold swim again, so a wetsuit will be a definite. I'll have to shift my swim training to focus on the 1500M swim now. In reality, I swim pretty clsoe ot the same pace. I go out fast and fall into a slightly slower rythem than I would for a 500M swim.
The other big different in Olympic, is that it's a 2hour race. So nutrition and carb loading come back into focus. I'll have to cunsume carbs on the bike and drink on the run. In a sprint, I'll drink just a single bottle on the bike and not bother drinking on the run. I'll probably carry 2 bottle on the bike. You only need 1 bottle for a 1 hour bike, but after a long swim I'll want a 1/2 bottle ot rehydrate, and ultimely anothe 1/2 to pre-drink a little for the run. I might also dilute the bottles just a little and consume 1 gel on the bike. At full strength I get a lot of phlem and choke on it sometimes.