Marianne is such a fish...did a great job!

Took the timing chip of Marianne, had shoes, helmet glasses on ran to my bike and out to crowded mount line..did my cross jump in clear spot but couldn't clip in my left foot. Used cross training banged my foot against my frame to get cleat clean to clip in.

Did great!

Race Plan:

Warm up: Jog very slowly for 10 minutes about starting with 30 min to go before you get on bike. From 20 min before, lightly stretch for 15 minutes, do most stretching sitting on the grass. With 5 min to go stand up, walk around and shake out the legs. Brought my Obea so will bike instead of run.

Get on bike and get up to power zone Z3/4 junction and ride here for 20 miles. At 20 if feeling ok, pick up to 10 watts into Z4. At mile 40 if feeling ok...not too bad...pick up another 10 watts. Final 6 miles is highest sustainable effort.

You may have to take short pedal breaks on downhills and flats from 20 miles on to let a bit of lactate clear...thats ok.

Target rpm of 80-85 on flats. 70 uphills, and 90-95 downhills. If you have to pedal more than 95 rpm downhill...then coast for several seconds, then pedal 90-95 rpm....if speed gets up again so you break the 95 rpm barrier, then coast again..etc.

Pretty much nailed my race plan...

The good:
Even split two loops as each loop was within 30" of each other
Executed my plan as outlined by my coach
Kept my power more even than in past VI was 1.09 instead of 1.12 last year which will set me up to run better and didn't leave stuff on the course by poor pacing
Up hills people always were passing me, down hills, flats, slight hills I did all the passing..which is a good indicator I rode well plus it was a constant reminder flatter course my power/weight ratio matters less..IMAZ in '10?
Dropping my chain but was able to shift and got it back on
Able to pee on the bike a few times while going down hill standing on my pedals...checked behind me first

The bad:
Slower than last year by about 2:18 time; but ride time was 9' slower
Kept burping up nutrition and a couple times felt might come up once it did
My head was in weird place at times in race
I didn't have fun racing and not sure why

What I learned:
Hard to time taking in nutrition on hilly course as up and down hills are hard, and going screaming fast on downhills I don't hear my 20' beeper
Less flavoring in my malt bottle-my jet fuel
Chaos,change and unsettle stuff stresses me and I need to avoid that prior to racing
Take this all less seriously, enjoy being out there even though I'm a BOPer
Racing in your sexy compression socks with sore legs is entertaining..I'm Gretel Kevin says
Marianne and Helen rock!




Entire workout (148 watts):
Duration: 3:21:28
Work: 1783 kJ
TSS: 253.8 (intensity factor 0.871)
Norm Power: 161
VI: 1.09
Pw:HR: 2.66%
Pa:HR: 1.74%
Distance: 55.7 mi
Min Max Avg
Power: 0 383 148 watts
Heart Rate: 110 162 141 bpm
Cadence: 32 170 84 rpm
Speed: 0 40.1 16.6 mph

Nutrition:
Took in 8 doses of Malt-Jet fuel of 25 grams each,with 2 Lava salts in each bottle..first 4 doses, 2nd 5 doses..should have consumed 9 not 8.
about 1.5 aero bottles of water ~42 oz


Not sure...usually while racing I'm in a super focused place that I concentrate on right now. This race I wasn't there and I wasn't having fun.

Enjoy it more!

I did the best I could with what I had that day.

Racked my bike and ran to relay pen area, laid on the ground while they took off timing chip...gasped to catch my breath. Asthma kicks in badly when I stop after working hard. Last 6 miles I was going as hard as I could.

Nothing...not twist my ankle more on roots in transition

Helen (aquagirl) did a great job! PB on hilly course...sweet!

16 oz of chocolate milk with about 75 grams carb and 25 gram protein

Chatted with Kevin, Emily, Marianne, Al and more

Waited to see Helen on first loop..doing well and waited for her to finish!


28 miles for running the week of race, 4 weeks of building for IM


Keith puts on great races...lots of improvement year after year. The new finish area, food, kids area, were wonderful.

Being a relay was a bit odd as we didn't get water bottles, medals, t-shirts and the results were not updated for more than 1.5 hour. Timing folks helped out printing out relay results when we asked. We moved up to 3rd with Helen's run and waited for awards and they only gave relays to first...odd. Checking the website that is what they say but seems odd. Why not give it 3 deep like all the other awards?

Beautiful venue but with the cold water not likely I'll be doing full HIM or Oly again...I just don't like swimming in water in the 50's.

Helen and Maraianne were great relay partners..did great and had fun!