Looking back at what went wrong.

I believe the training for my half-iron race was perfect.  With most of my training in the summer and the hot months here in Arizona, I thought I was prepared for the heat that would hit on race day.  The temperature hit 97 degrees.  The morning of I started to drink just a little bit more water than normally to take in account for the heat that would rise during the race. I thought my nutrition and liquid intake was good until the last 10 miles of the bike, I took in to much liquid which made my run tank my goal time of just around 6 hours.  The heat and sun also took a toll on my time.

I have a few running races to finish out the year, but all in all it was a very successful year, with a great 2012 just around the corner.

SOMA Half Iron Race Report

My day started off at 4am with myself waking up before my alarm I had set for 4:15.  Gathered my tri bag and protein drink before heading out the door.
Arrived to the transition just about 5:15 with my wave of race starting at 6:40.  I had time to get my tires inflated after removing the air in them due to the the daytime heat while I dropped my bike off in transition the day before.  Place my nutrition bottles and gels on my bike and prepared the rest of the my transition area.  I was able to get a short run in just before putting on my wet suit to head down to the lake's edge for the start. 
Got in the water about 4 minutes before my wave was to go off.  I was able to get adjusted to the water  by hanging onto a boat nearby getting my goggles and cap situated.  The horn sounded and I was off, literally into the what would be the sunrise to the east in Tempe Town Lake. The counter-clockwise loop was very well marked and pretty easy to navigate.  I was brushed here and there by other swimmers by the swim was not to physical.  I made the corner of the first turn just as the sun was popping over the horizon, so headed back west shortly the sun would be at my back. 
Got the end and was helped out on the stairs and quickly laid down to have the wet suit crew help me remove the suit and ran into T1.
Started my Mio Quest with GPS, pulled on a set of arm sleeves to help protect from the sun that was already up, put on a pair of socks, grabbed my helmet and sunglasses and was out to the bike start.  As I started on the bike course within the first 2 miles I got my gels moved from atop my handlebars to my pockets on my tri-top and slipped my feet into my shoes.  The course was three laps of a roughly 18. 6 mile course. On the first lap I came across two emergency vehicles tending to fallen riders. The part of the course they were on was filled with tight fast corners. The wind started picking up as the course moved east.  I stayed tuck in the aero position if not taking a U-turn on the course or tight turn.  I was happy with my pace and was monitoring what my Mio Quest was letting my know about my heart-rate in the zone I wanted to stay in.  I knew that on the hills, which there was a few on the course, would make my heart-rate rise.  On the second lap, about 3 miles into it, I heard a sound behind me, sounding like I might have dropped a water bottle or something.  I turned back and seen it was my tire pump.  Dang!  I didn't turn around and grab it, yet was risking getting a flat and wishing I would have turned back.  I went the whole lap thankfully without getting a flat and stopped and picked it up, as it was still laying where it fell.  Stashed it in my pocket and kept on moving. My nutrition plan had me feeling really good on the entire bike, coming into the bike to run transition.  Stopped my Mio Quest watch and saved the information from the bike course. Racked my bike and slipped on my shoes.  I then started up my Mio Quest for the run portion of the race, heading out of transition grabbing some water as I did.  Then it hit me, I had hit the wall and hard.  I was not going to make my time I was hoping for or told my wife I would be finishing in.  My average pace on the run, or walk was just a little over 16 minute miles. The heat of the day was killing me.  The temperature was nearing 97 degrees.  I just could not get my running going.  At every aid station along the run I would grab about three cups of ice water.  One to drink, one to pour on my head, and the other to wet my arm sleeves to help cool me down.  The course was two laps of the same loop.  I was way beyond my projected finish but my wife was waiting near the finish. About 100 yards from the finish my wife and kids were waiting.  I grabbed my son and ran across the finish line holding him telling him to hold his arms up.  I finished, but it wasn't the way I planned in my head as to how the day would unfold.  The heat really took a toll on me.  I want to thank the numerous family members and friends who helped me train over the past 6 months along with Mio Watch, PowerBar, "The Stick", H2O Audio, RecoFit Compression Components, Swiftwick socks, Sportique Skin Care and Emergen-C.   A little recovery then back to training. 
 
Swim time
47:22
Bike time
3:09
Run time
4:03
Total time for the
1.2 mile swim, a 56 mile bike and 13.1 mile run
7:24:09

Race day game plan coming together

I am shooting for beating my previous time in this distance by 30 min, yes a half hour. I am looking for the bike and run portions at keeping my heart rate in Zone 3 (64-76%) of my MHR, of course wearing my Mio Watch Quest to help me monitor this.  I have set the alarm on the watch to alert me if I go under or over my target heart rate of 137-152 bpm.

My swim should be stronger and a little faster and the weather I am expecting to be a little cooler. The bike I plan on being very relaxed and not pushing too hard knowing I want to keep my legs as possible fresh for the run.

My son with a PowerBar smile after paddling along side me in a kayak with my brother, while I did an open water training swim of just over 1.5 miles.


Of course what I have been using for fuel in training is exactly what I will use on course, PowerBar gels, Gel Blasts and PowerBar Restore(a carb/protein blend) drink.
Over the past 4 months I have been taking as directed, a PowerBar supplement Beta Alanine to increase muscle carnosine which buffers muscle acids and reduces muscle burn and fatigue.
Over the next two weeks I know nerves will set in and sleepless nights will occur as I finish my training program and prepare for race day.

 I am excited to get out on the course and rip it up.

2 weeks ahead of schedule is better than being behind

After sitting down last week,  I found out I am two weeks ahead of schedule on my training program.  How did that happen?  I guess I started the program two weeks early I was so excited to get it going.  More long rides and runs then for the next two weekends, thats for sure.  Anyway, last weekend I had two of my best training sessions, all keeping my heart rate in Zone 2 using my Mio Watch Quest with GPS. An open water swim for just over 1.5 miles and a 40 mile ride.  The ride had a few hiccups with a flat tire, then when I was changing it realized I had worn the back tire down to seeing threads in the tread.  Both tire and tube have been changed and while I was at it slapped a new chain on the ride too.  I have been meaning to swap out the old chain for awhile and had just a little extra maintenance time over the weekend.  I now have a few weeks to break the new gear in before race day, which a quick ride after the installation was smooth.

Labor Day Open Water Swim

After swimming 1.34 miles in Canyon Lake on Labor Day.

I was able to beat the crowd of those headed out to the lake for the holiday Monday (Labor Day).  Before heading out to the lake I fueled up with PowerBar Protein Plus Chocolate flavored drink and followed by a pouch of PowerBar Protein Bites, so I was ready to take on the over mile swim for training.  The water temperature was perfect.  Put on my goggles and swim cap, had my brother hang out on his kayak around me, just in case, and headed out.  The entire swim I felt strong. Had no issues with fogging goggles like I normally do, which made the sighting much easier.  The stroke drills I have been working on in the gym pool have been paying off.  I didn't worry about pace or time really, just worked on good form and being comfortable in the water.  I know when race time comes around, it will be wetsuit conditions and I plan on getting a bunch of training swims wearing that.  My brother wore my Mio Watch Quest with GPS to track the distance while trailing me. 

Open Water Swimming

Putting good energy in your body, by using PowerBar energy bars, gels and protein bars, is a sure fire way to get the best out of it.

Moving right along

This week my swimming came together.  Time in the pool just seem to fly by.  Focused on drills in the pool and looking forward to scheduling a few open water swims in the new few weeks.
I have one more weekend of testing my sweat rate and should have that all figured out.  This weekends training schedule has a 30 mile ride and 6 mile run.  Will need to get out of bed just a little bit earlier, as the temperature is pretty hot after the sun is up.  Nutrition with my PowerBar Strawberry Crunch protein bars is working out well as my pre-ride/workout energy.

Two days away from race day!

I am ready!
Training has went great the past few months. I am starting to play the course in my head. I still need to pack my small bag later tonight and pick up my packet tomorrow. Nerves and excitement start just as I will try to sleep tomorrow night. My ultimate goal is to beat my time from last year, but also place high in my division. The later all depends on the other locals who show up. Thank you to everyone who has helped me through my training and along the way.

Training is going smooth.

I have had some great quality workouts in the past week. I think my allergies have gone away for now. The routes I have ridden have focused on hills, only to get my heart rate up. My next race, a little over a month from now is an all flat bike course. While out riding on Saturday, one of the two bottles I have mounted on my seat carrier just broke off. The welds just gave way. With the hot temperatures I was forced to turn around an retrieve the bottle knowing I would need it for later. I have started just using plain water in my bottles and using the gels every half hour.

Back to Training

Back to training. Running and ab work have been the first part of this week with a good paced ride schedule for the weekend. Next week I plan to get back in the pool and work on some speed drills with of course wearing my H2O Audio waterproof iPod case and headphones. I was able to get some new tunes so the workouts will fly by. I very pleased with my last few races and look to improve on my last one of the year coming up in October. Not that my workouts have been insane or long, I am feeling good and not run down. In the next month I want to try and drop 10 pounds. This will be very tough, but with a little change to my eating habits and workouts this could happen.

Hard weekend

Saturday morning I joined a local bike shop for a ride. The pace was nice. I don't typically ride with groups. They were kind of a rude bunch of riders and doubt if I will ride with the group again. It would be nice when pulling a small group if the riders behind would take their turns pulling. I felt good on the 37 mile ride which has 4 hills built in the course. Nice climbs of an up and back sort of route. With the ride early in the day I was able to get out of the heat before it climbed near 110 degrees Saturday. Sunday I took a weight class which I needed to do. A little stiff a day later but that will be worked out today in the pool. After the ride Saturday I started my testing of PowerBar ProteinPlus drink, I was sent last week being part of the PowerBar Team Elite. The chocolate flavor was great. Still clearing crap out of my lungs and hope to be 100 percent back to normal in a week from now.

Bike is set

My bike is tuned and cleaned for Sunday's race. Tomorrow I pick up my race packet and will then put together a small transition bag. Last week after a bike workout I noticed my helmet straps where pretty stiff and dirty, from all the sweat and salt in them. I took some time to rinse them out so they are not to sick looking. I am hoping for a great race and have some personal goals I look to achieve. Thank you to Power Bar for helping me stay energized on the inside and give me the power to push to the finish line.

Taper for Sunday

My 2 mile taper run last night was one of my last before Sunday's race. It was a little slower than I hoped for but will take it. The nerves are starting to set in for the race. Going over the course in my head. I know you are not suppose to do anything "new" on race day, but I am. It will be my first race representing PowerBar Team Elite.

Wednesday 4/28/2010

I became a part of PowerBar Team Elite over the past week. I am very excited to be part of the team.
Training is moving forward. Getting stronger and the workouts are paying off. Made some adjustments to my bike this weekend along with replacing the brake pads for the first time in three years.
Headed to the gym to get some pool time in.