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EagleMan Ironman 70.3 Triathlon - Triathlon1/2 Ironman


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Cambridge, Maryland
United States
Columbia Triathlon Association
88F / 31C
Sunny
Total Time = 4h 43m 46s
Overall Rank = 110/2500
Age Group = M40-44
Age Group Rank = 13/405
Pre-race routine:

Drank a bottle of dilute gatorade. 1 cup of coffee. 1 bagel and 1 cliff bar at 4am.
Swim
  • 37m 42s
  • 2112 yards
  • 01m 47s / 100 yards
Comments:

Non-wetsuit swim. Seemed long, but I am no swim expert. Very clean swim and I drafted well, was surrised I wasn't a bit faster, but top 10% in my AG is reasoanble for me on a swim.

Water was 82 deg and I did swallow some.

I will focus on the swim in off season quite a bit as if I hope to really improve in this race I need to get out of the water faster.

Still not a bad swim.
Transition 1
  • 02m 28s
Bike
  • 2h 18m 38s
  • 56 miles
  • 24.24 mile/hr
Comments:

Was in an early wave and passed a bunch of people in the 1st hour. Then was very lonely on the course as there were only scatterings of people near me. Cleanest by far WTC event *I* have ever raced as there wasn't the usual crowds around me for much of the race.

Goals were to ride a certain power (from my coach) and I achieved the first hours goals, but nausea and bloating began to build up on the bike. By the second hour getting nutrition in was getting more challenging. My nutrition is all liquid (malto, gatorade powder and water). HR seemed higher than effort and I was starting to feel pretty crappy.

I've been there before so I backed off the power a bit, but was still not feeling quite right.

Cadence average was 72.
Normalized Power 236w.
HR 152, which seemed higher than effort.

Rode only 4 minutes faster than last year, so did I overcook the bike??
What would you do differently?:

I didn't run well, so I need to do something different. I will work on figuring out what that 'something' is.
Transition 2
  • 02m 19s
Run
  • 1h 42m 39s
  • 13.1 miles
  • 07m 50s  min/mile
Comments:

A bit of preface here about my run and expectation....
A year ago I ran 1:36 on a very hot day and felt great during the run. Solid. This was after a series of run injuries over the previous year. This year, knock on wood, I have been far less injury prone and my run fitness is much better, as I am knocking out 7:30 miles on my easy long runs with a HR of 140 or so. My expectation was to run faster than last year.... it was not to be.

Was supposed to start at 7min/mile pace and after 2 miles go a bit faster. Failed completely.

First 2 miles I felt a lot of bloating and nausea and knew that my race was not going to go the way I wanted. 7:0x, 7:1x pace.

Tried to take in some liquid nutrition and water but really struggled to keep anything down. Ice in the tri suit and hat helped.

Pace started to descend into 7:30s and then 7:50s. then after the turn around I was over 8 pace. Saw Mike G. run past and he looked strong. He tried to encourage me, which I appreciate, but I could not pick up the pace without putting my nausea into a worse state.

Actually wasn't passed by that many in my AG (started 9th but finished 13th), and was far enough ahead that I wasn't passing too many in the AGs ahead.

Very, very, very disappointed with my run time, but not the effort.

COULD HAVE STARTED TO WALK.
COULD HAVE STARTED TO FEEL SORRY FOR MYSELF.
COULD HAVE PULLED OUT.

Nope, sucked it up and ran the best I could with how I was feeling.

This was just disappointing. Probably relates to over-aggressive bike pacing, but it relates to other factors as well. ie; I only rode 4-5 min faster than the previous 2 years and ran better those other years. Also my bike fitness is flat out better this year.

Not ducking blame, just being honest that it is likely multi-factorial.
What would you do differently?:

Everything.
Post race
What limited your ability to perform faster:

Nausea, bloating.
Fitness.

Not my day.

Event comments:

It will take awhile for me and my coach to analyze what happened at this race.

I realize that there will be a slew of "you over-cooked the bike" comments and they are probably appropriate, but my power numbers actually show a lower than 80% I.F. and I have raced this course within 4 minutes of today's bike split and not had problems like I did on the run.

So yes the bike may well be an issue, but I am going to look at all potential factors honestly and painfully, as there won't be any sugar-coating here. Going to be a brutal analysis that is not for the meek.

I accept the failures and am going to learn from them.

Bottom line??

EAGLEMAN 1 ----> FRED 0.
(I kid, well sort of lol)




Last updated: 2010-08-02 12:00 AM
Swimming
00:37:42 | 2112 yards | 01m 47s / 100yards
Age Group: 39/405
Overall: 0/2500
Performance: Average
Suit:
Course:
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Rounding:
T1
Time: 02:28
Performance:
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
02:18:38 | 56 miles | 24.24 mile/hr
Age Group: 3/405
Overall: 0/2500
Performance: Good
Wind:
Course: Flat hot and windy.
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
T2
Time: 02:19
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:42:39 | 13.1 miles | 07m 50s  min/mile
Age Group: 0/405
Overall: 0/2500
Performance: Bad
Course:
Keeping cool Drinking
Post race
Weight change: %
Overall:
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Evaluation
Course challenge
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

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2011-06-13 4:14 PM

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Champion
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Happy Valley
Subject: EagleMan Ironman 70.3 Triathlon


2011-06-13 7:22 PM
in reply to: #3547017

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Master
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Subject: RE: EagleMan Ironman 70.3 Triathlon

Solid race Fred.  Way to deal with the adversity that the day brought.  It's all about how you react when things don't go 'your way' and your introspective approach on how to identify why things didn't go as planned is admirable.

2011-06-13 7:40 PM
in reply to: #3547017

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Subject: RE: EagleMan Ironman 70.3 Triathlon

Way to tough it out on the run even though it must have been tough mentally...and physically of course.  I admire your ability and willingness to push your limits...and ride that sharp edge of racing to your potential, and coming up short on your lofty goals.

Even Rocky lost in the first movie.



Edited by tri808 2011-06-13 7:42 PM
2011-06-13 7:43 PM
in reply to: #3547017

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Elite
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Subject: RE: EagleMan Ironman 70.3 Triathlon

First - awesome bike split, even though you backed off the power.  Obviously shows there's more in the tank on the right day.

Second - really admire you gutting it out even though it wasn't going your way.  It's easy to pack things in when things are going downhill.

Not the race you wanted (but still an excellent showing).  Hope you are able to learn from what went wrong, adjust, and accordingly crush the next one.

2011-06-13 7:50 PM
in reply to: #3547017

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Royal(PITA)
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Subject: RE: EagleMan Ironman 70.3 Triathlon
May not have gone the way you wanted or planned, but you perservered through the nausea and bloating......did what you needed to in order to finish strong.  Good effort and awesome attitude we can all learn from.
2011-06-13 8:38 PM
in reply to: #3547017

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Expert
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Subject: RE: EagleMan Ironman 70.3 Triathlon
I'm glad you finished under your own power on your own terms when stuff was not going your way.  It was a long hot day and many, many factors could come into play as to why things didn't workout.  Your race a few weeks ago was fantastic at Columbia so you know you have good fitness.  Don't forget that.  Your HR numbers are exceedingly low lately and I almost wonder if you are not burning the candle at both ends.  You put a lot of long hours in with your job as well.  Don't forget that.  Not to mention stress, etc... 

Also one thing I noticed in your logs.  You guys didn't have great weather in PA until weeks after the rest of us it seemed.  I remember looking at your weekend forecast at times.  It was like snow/rain mix and COLD.  I was riding in more "spring" like temps.... I'd bet that longer tempo type rides and better weather would have helped your cause on the bike/run.  But all things aside if it was stomach related I'd not look to blame fitness.  Like I said, your fitness seemed to show up at Columbia a few weeks ago.  

Glad to finally meet you in person.  Stay healthy this year.  There is still a lot of racing for you!  


2011-06-13 10:06 PM
in reply to: #3547017

Champion
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Subject: RE: EagleMan Ironman 70.3 Triathlon
Great race and report Fred, you'll have better days ahead this year. It will all come together for you.
2011-06-13 11:06 PM
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Master
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Royersford, PA
Subject: RE: EagleMan Ironman 70.3 Triathlon
Great job out there Fred! I seem to have experenced the same issues you did with nausea and stomach issues. I was right on my nutrition on the bike and had an awesome ride (for me) setting a HIM bike PR, but starting at the end of the bike and throughout the run my stomach just refused to take anything without a fight. Made for a very long run. First time that ever happened to me but seems a bunch of folks had the same issue. But still being able to persevere through those conditions and still be able to fight out a good run is very impressive.
2011-06-14 7:07 AM
in reply to: #3547017

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Champion
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Fountain Hills, AZ
Subject: RE: EagleMan Ironman 70.3 Triathlon
You know I was suprised when you changed up your race nutrition and I think you need to take a look at that. Training with a specialty product and racing with it cna produce different results. Your nauseau and bloating coming at the end of the bike screams nutritional problems to me as opposed to eating to much pre-race or an hour drive to the race site.
2011-06-14 7:36 AM
in reply to: #3547017

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Subject: RE: EagleMan Ironman 70.3 Triathlon

I've heard it said: pacing for your quickest performance at an endurance event is called pacing on the razor's edge.  

Fred, way to HFTU on the Run.  I think the fact that almost nobody passed you on the Run says it all.  It was a tough day.  Numbers and times don't tell the real story.   You had a Solid Race!

2011-06-14 7:57 AM
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Elite
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Subject: RE: EagleMan Ironman 70.3 Triathlon
I'll take your miserable run time over my miserable run time...ha!  I can't imagine performing at the level you fast guys do--even when you're feeling terrible.  I'm in awe! Wink


2011-06-14 8:38 AM
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Pro
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Subject: RE: EagleMan Ironman 70.3 Triathlon

I think there's a really fine line between pacing correctly on the bike on over pacing the bike.  I tend to fall into the conservative camp and pace the bike a little on the slow side to be able to run well, but its really tough to figure out the exact watts & HR that will let you maximize both.  Pushing a little in one direction or the other can cause a big time difference. 

Also w/r/t to the PM -- for whatever reason when I raced St. As my Quark calibration was competely off.  I couldn't figure out why but it just wasn't right.  Then I brought the bike home and it began to calibrate consitently again.  No idea but it sounds like you had a similar situation.

I also think that in the tri community honest self evaluation should be seen as a good thing.  You train really consistently and you know what your body is capable of and what your targets should be.  When you're not able to hit those targets,  I think it warrants taking a hard look at the training, taper, race plan, pacing and nutirtion.  Its not a bad thing to want to evaluate and re-structure so that you can perform to your ability based on your training (its also not saying you had a "bad" race but saying you know you're capable of going faster).

2011-06-14 8:47 AM
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Champion
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Subject: RE: EagleMan Ironman 70.3 Triathlon
I just don't see this as a bike pacing issue. This isn't your first rodeo and you had 3 metrics on the bike to consider: Power, HR, and RPE. You would know if you were going too hard. And GI distress from pushing the bike would have maifested much later in the bike or at the start of the run, not at mile 25. Everything you decribe say's that for a Half IM race effort, your body didn't process your nutrition strategy.
2011-06-14 8:53 AM
in reply to: #3548002

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Pro
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Subject: RE: EagleMan Ironman 70.3 Triathlon

bryancd - 2011-06-14 9:47 AM I just don't see this as a bike pacing issue. This isn't your first rodeo and you had 3 metrics on the bike to consider: Power, HR, and RPE. You would know if you were going too hard. And GI distress from pushing the bike would have maifested much later in the bike or at the start of the run, not at mile 25. Everything you decribe say's that for a Half IM race effort, your body didn't process your nutrition strategy.

 

Good points and breakdowns from Bryan.  Heck of a race and great job sticking it out through the tough parts.

2011-06-14 8:56 AM
in reply to: #3547017

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Champion
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Fountain Hills, AZ
Subject: RE: EagleMan Ironman 70.3 Triathlon
Carbo-Crap.....

What happened to this plan from last year? Sounds like it worked well...

Nutrition:
Powerbar gel blasts, water and gatorade.
2 blasts every 20-30 min. followed by water or gatorade. Lots more drinking in between.
1 bottle on the aerobars (PD) and one bottle cage (water to allow diluting the gatorade)

This nutrition plan works well for me as I use gels on the run and like to stay away from them on the bike because of monotony.



Edited by bryancd 2011-06-14 9:00 AM
2011-06-14 9:43 AM
in reply to: #3548002

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Master
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Subject: RE: EagleMan Ironman 70.3 Triathlon

bryancd - 2011-06-14 6:47 AM I just don't see this as a bike pacing issue. This isn't your first rodeo and you had 3 metrics on the bike to consider: Power, HR, and RPE. You would know if you were going too hard. And GI distress from pushing the bike would have maifested much later in the bike or at the start of the run, not at mile 25. Everything you decribe say's that for a Half IM race effort, your body didn't process your nutrition strategy.

I agree....I don't see a pacing issue. Going too hard on the bike manifests itself different than what happened here on the run. I see a nutritional problem. The problem might be as simple as an upset stomach on race day or, and more likely, just trying to force too much down.

I would love to see the power file Fred. I PM'd you.

Great race and way to hang in there. It's one thing to be hurting and another to be so uncomfortable you can't hold anything down. That's just the worst feeling. Solid result and lots to learn from this race.



2011-06-14 9:51 AM
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Not a Coach
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Subject: RE: EagleMan Ironman 70.3 Triathlon

Great job pushing through a tough spot, Fred!

At BEST, it might be

EAGLEMAN 1 ----> FRED 1 

You owned this course last year in much tougher conditions.  You had a phenomenal race at Columbia a few weeks ago.  There are a lot of possibilites as to what might have gone wrong for you on this day (many have been thrown out there by you and others).  Maybe you'll figure it out, but probably you'll never be totally sure.  Trust the fitness you know you've built.  And trust the ability you know you have to race this distance.

2011-06-14 9:55 AM
in reply to: #3548002

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Champion
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Subject: RE: EagleMan Ironman 70.3 Triathlon

bryancd - 2011-06-14 8:47 AM I just don't see this as a bike pacing issue. This isn't your first rodeo and you had 3 metrics on the bike to consider: Power, HR, and RPE. You would know if you were going too hard. And GI distress from pushing the bike would have maifested much later in the bike or at the start of the run, not at mile 25. Everything you decribe say's that for a Half IM race effort, your body didn't process your nutrition strategy.

 

Yes.

2011-06-14 10:22 AM
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Expert
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Subject: RE: EagleMan Ironman 70.3 Triathlon

Great race even though you didn't hit all your goals.  I really admire your ability to push through on what was obviously a tough run.  Your fitness level is fantastic and I think sometimes in endurance sports there are things that are not always explainable or quantifiable.  It seems nutrition and/or hydration is the likley suspect, but I know you are not a big fan of using that as an out.  So what about non training issues...stress, mindset, work, family etc?  Also, what about the race you just did a few weeks before Eagleman?  Any recovery issues or stress from that?  How about your taper into this race?  Probably all stuff you've looked at, but I thought I'd throw it out on the table regardless.

It sounds like you'll come back with a vengeance and even the score with the Eagleman.  The funny thing about this sport is next time around perhaps you go into the race NOT feeling confident and you come out with a PR.  We can't always explain some of those odd ball situations.  However, when we try to, it always comes back to nutrition/hydration

2011-06-14 10:28 AM
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Master
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Subject: RE: EagleMan Ironman 70.3 Triathlon
Nice job pushing through Fred. Not easy to do when your day is not going as planned.

You had a great race at Columbia and know you can do this distance well as evidenced by numerous other races at this distance.
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