I can push big watts all day long but I really want to harness my mental strength because that is where true power comes from
Thursday, November 30, 2017
2017 IMAZ Recap
Objective: Times and Placing
IMAZ 2017
Swim: 59:28, 7AG/39G/53O
T1: 4:10
Bike: 4:53:42, 6AG/38G/43O
T2:1:21
Run: 3:49:27, 27AG/106G/136O
Time: 9:48:08, 9AG/46G/59O
IMAZ 2015
Swim: 59:14, 9AG/75G/96O
T1: 3:57
Bike: 4:47:16, 4AG/44G/49O
T2: 1:55
Run: DNF
IMAZ 2013
Swim: 1:00:56, 16AG/146G/176O
T1: 3:45
Bike: 4:46:39, 1AG/47G/50O
T2: 1:22
Run: 3:32:42, 5AG/57G/68O
Time: 9:25:24, 5AG/57G/68O
Report
Finished! Followed the plan!!!!
Bfast worked well with ensure replacing UCan that I left at home.
Logistics: Left bike bottles in hotel and Mary had to go get them. Make a written check list. Staying close to hotel is nice for other reasons apparently
Tribike transport really makes things easier and frees up valuable time and energy for resting.
Swim: 59:28, 7AG/39G/53O => Big improvement compared to placing in 2015/2014 despite slight slower time
Started swim out front and kept a smooth. Found some good feet for reasonable drafting
Wetsuit was a good fit but seemed to take on water when breathing to the left- probably error made when I was putting it on
Big Winners: Roka Size Med
Improve Swim: More open water swims (only 2 all year), More speed work especially at the front half of season, Improve flexibility with Yoga/stretching, Sighting work especially after breathing left
T1: 4:10
Dropped goggles again. From now on leave them a cap on head till suit is off. Practice transitions. Had bike shoe on before legs out of suit. Those 2 mistakes are 20+secs
Bike: 4:53:42, 6AG/38G/43O => about the same placing as 2015/2013. Slightly better G/O placing although slower time. Tougher conditions. Lower NP. Excellent Hydration/Fuel
Lap 1 was my easiest 226 NP out 220NP avg.
Lap 2 picked it up to a solid effort 235 NP out then brought it down on way back
Lap 3 picked up a bit then eased off power and brought up RPMs on way back 219NP
Power profile shows 3rd lap faster at lower power. Early gusty winds clearly played a role in the slow first laps. Maybe slingshot effect increased avg speed
There was a strong headwind so focused on just above goal NP out with the intension to ease up on the way back. Coasted above 30-31mph in effort to ride smart. Made pacing tricky but I was staying conservative with my power. Bike was slow but 226 NP is respectable and right inline with my recent training rides. Looking back I could have gone harder out of town but didn’t want to overcook it.
Refilled torpedo very aid station drinking at first regularly then by feel. Burned through 3 gel bottles over 400cals / hour. Could have used more actually
Peed 2-3 times
Legs felt ok, definitely not the firecracker feeling I usually have but given the lingering fatigue I had for 3 weeks leading into the race I expected this and raced accordingly. Thought I would have recovered faster. Needed more rest after Big Day especially.Potential is closer to 245-250NP and totally overcooked the legs going into the race so happy to have the self control to dial it back and follow a conservative plan.
Stayed in big ring because I was afraid I would have chain issues. Using easier gear would have helped reduce muscular fatigue.
Used thicker elbow pads so need to tweak stack to compensate.
Didn't use my special needs but nice to know it's there
Big Winners: Pacing/Hydration/Fuel/Fit/Kit/
Improve Bike: Able to use gearing to it's full potential. Don't overcook the legs. Fresher as race approaches. Dial back run volume as racing starts. Dial back NP on long rides and consider easier 1st Half/ harder 2nd Half. Flexibility Yoga/Stretching. Power in aero- work on TT PRs. Neck strength
T2: 1:22
Sunnies, headband and number in vest pocket make fast crazy fast transition.
Sprayed sunscreen as I left T2.
Shoes tight need to loosen
Run
From the start feet were uncontrollable. Shoes too tight. Legs felt heavier than expected. Still found myself needing to dial back my pace mile 1-3. Focused holding 730-745 going with terrain. Despite uncomfortable feet and leg fatigue holding a 735 pace was surprisingly manageable. Felt like a consistent effort for 18 miles rather than slowly fading. I’m surprised how quickly the fatigue set in. At mile 19 my legs started to fatigue very very quickly and my energy level nose dived. I think I was starting to hit a bit of a bonk even though I was taking in >300cals/hr, but also the leg fatigue hit the wall of exhaustion. I’ve never been as sore before and despite the pain really held strong. I thought of mile 17 as the halfway point so getting to mile 19 holding such a solid pace despite feeling the fatigue and uncontrollable shoe situation is very encouraging. Starting the run fresher and more rested will go a long way.
Focused on fueling and hydration. Consumed closer to 350cals/hr. By mile 14 was almost out of gels. Switched over to coke sooner or than expected. Extra flask of gels would of come in handy. Cold coke was ok but not godsend I was expecting. Cold water was really nice. Running vest was clutch. Frozen bladder kept me cool and hydrated.
Inhaler in side pocket was key especially after sunscreen spray and dusty trail.
Poured water down my back and sipped every aid station. The water soaking the vest near the frozen bladder was the perfect cooling mechanism.
No cramping. Didn’t need hotshot but comforting to know I had it.
After hitting the wall walked and jogged along picking short stretches to jog to. Once I calculated I could crack 10 hours I pushed the last 3 miles.
Broke 10hrs on a hard day and after blowing up miles 19-23! Finished the last 3 miles strong!
Big Winners: Vest w Hydration & Fuel/Pacing/Ability to hold pace despite feeling feet and fatigue/Strong finish
Improving Run: Dont overcook the legs. Fresher and faster as race approaches. Dial back run volume as racing starts. Drill Form. Starting slower is OK
Looking back
My prep was very volume heavy. Lots of big run workouts and a big day 3 weeks out. I’m certain my legs had substantial fatigue that contributed to feeling flat.
My goals #1 finish and #2 follow a reasonable plan. I was able to nail both.
Less volume and more rest would likely have lead to fresher legs. That being said my goal was not to win but to finish and have a focused plan driven race.
The volume I did is a great base and will absolutely help get off to a strong 2018
Dial back the running 4-5 weeks out from IM. Rest more. Save sustained big watts for racing and rather build the base with easy ling rides. Mix in intervals in the second of long rides. Keep legs fresh to push power at my potential.
Mix up weeks for example 2 weeks of hard bike work then easy week on the legs and hit the pool and build up running. Or just more rest weeks. Don’t more than 14 days without 3-4 easy days.
Great sleep routine waking up near 5-6am from wed on Rece week. Early to bed race weekend.
Improving Revisited
Continue Sleep focus 8-10hs a night
Nutrition eating healthy as habit. Weight will come off naturally like it did 2017.
Natural fuel: bananas, scratch, dates then as race approaches switch to specific race fuel
Swim
With some swim focus training I think I can really knock off 2-3 mins.
Drills and speed intervals preseason Dec-Feb. Add long sessions March-May
More open water swims (only 2 all year). More racing will help get these up
Improve flexibility with Yoga/stretching
Sighting work especially breathing left
Bike
Need to keep the power up when it matters So rest more and more easy weeks.
I build bike fitness quick so don’t build it up to early
Longer easier rides <220NP are great
Then as race gets close do sustained race effort long ride or hard finishes
Neck strength training
Run
Dial back volume as race season approaches then transition to Fresh and Fast
Form work: drills and yoga
Adjust shoes. Not to tight
Combo of solid volume followed by race specific speed sessions (combo of 2015 speed & 2017 volume prep) should be perfect.
Lots of great learning points, terrific base, and a fresh process driven outlook has me excited for 2018!!!!!
Saturday, October 31, 2015
CPPSS Mantra
Cool, Powerful, Prepared, Smart, and Smooth!
Cool, Powerful, Prepared, Smart, and Smooth!
...
Tuesday, October 27, 2015
Sunday, September 13, 2015
SC 70.3 Race report
Felt like perfect fueling
Dinner Pizza and Steak 13hr before race
Ate more than normal for SC and VM and I think it helped
Minimized fiber day before
Banana
2 lg Starbuck double shots (3hr before, 1.5 hr before)
1 Ucan 1 hr before
1 Biestmilch tab 45min before
Bike
2 Bottles Coke, 1/2 bottle water
1/2 gel every 20-30 min (3-4 total)
Run 1 bottle coke
The Race
Swim 32:xx
Goggles lens popped out in warmup
Thats why I carry 2 to the start line
Choppy conditions and below avg swim. Others seemed to have similarly slower times compared to prior races
Bike 2:26:xx
NP 266 IF 0.8
Given my current fitness this was the goal and best case scenario so thumbs up!
Mechanical chain stuck under chain catcher. Nightmare!!!! Not sure how I managed to do this but feel lucky I got it out. Cost me a few minutes right out of T1. Stuck with it and focused on power.
Need to get mechanics dialed in
Need to work on fit
Run
1:27:xx
6:52 avg pace very even split
Felt really good off the bike. Maybe it's the Dimond. I maxed out the drop of my TT bars as well.
5th AG Going to Australia 2016!!!!
Sunday, June 28, 2015
IMCdA aquabike. Report is longer than my race.
My A race going into the season was IMTX however after a cold-induced fatigue funk and poor Oceanside showing, I decided IMCdA would allow me more time to prepare. I don't regret that decision one bit.
My preparation for IMCdA was by far the best I have ever had going into an Ironman. Kevin, you work magic! Bike power was solid and I logged over a dozen 2hr runs. Swim was in maintenance mode but I wasn't looking to win the swim. My goal was to have a solid smart race and I truly believe if I was able to do that a Kona spot would be in reach. I have been within 90 seconds of that golden ticket and going into this race I felt prepared to take it to the next level.
Race week
On Friday I started to get total body muscle cramps. That night I was breaking out in cold sweats. I tried to keep the positive MOJO flowing so chalked it up to caffeine withdrawal. The night before the race I was up with a dry cough that I convinced myself was dry air or allergies.
Swim 60:xx
This was the best part of the day. My buddy and teammate, Andrew, and I started together and came out of lap 1 side by side. Felt like team ITU racing. Fist bump and we were back at it for lap 2!
This is where my day started to unravel. Cough came back with a vengeance. I was having trouble keeping my breathing consistent and then came a wicked headache.
Bike
Immediately my power was down. Felt like a struggle to push my goal power. I kept telling myself that it would come because I've had similar feelings in the past and after a bit my power would be up. I dialed it back slightly and stuck with my hydration and nutrition plan. Things seemed to be on the up when the gradual climbs felt ok. I was staying hydrated and had a good pee. Around mile 45 stomach cramping started then up it all came. Vomited breakfast (eaten 3.5 hrs before race start) and 2 bottles of coke all over my right leg and right arm. M2 rinses off well BTW. Trying to give my stomach a rest I got out of aero and didn't take in anything for about 30 mins. Still cramping I needed to get something in or I would be done regardless so I tried water. Up it came. A gel, up it came. More time then tried again. Same results. My friend and coach, Kevin, passed around mile 60 and despite his encouragement I had nothing left. My stomach shut down, my legs felt like jello, and my entire body felt achy. I entertained the thought of lying on the side of the road to rest and then try again, but it didn't seem worth the risk. So, I decided to head for the hotel, feeling defeated and shameful.
Right around this time I saw Andrew riding on the run course and I rode on over (yes this is how we got 4min/mile run splits). He had crashed and had abrasions all over him and a busted up bike. I felt broken and the sight of Andrew literally broken made me want to tear up (which I actually did when I found out Kevin had to pull out too).
Keeping perspective can be hard when so much is dedicated to a single day, aiming for one shot at perfection. It turns that I was sick with a virus from before the start of the race. It's been a week of fevers, night sweats, coughing and green phlegm. I'm just now getting over this. It wasn't the heat or race nutrition related stomach issues. My immune system was very likely compromised from a combination of any or all of these factors: dropping too much weight too fast, excessive heat training, sick exposures at work and working night shifts. Wouldn't have started if I was feverish on race morning. I feel fortunate I was able to toe in at all.
Thanks for all the love and support! I'm grinding my teeth thinking of my next plan of attack!
Best,
Jan
Saturday, March 28, 2015
Oceanside Race Report 2015
Goals
#1 Have fun.
Check! Had a blast racing with old and new friends!
#2 Have a well paced run.
Not even close. Cramp city
Swim 29:28
Started off steady, not hard, and got into a groove. At the turnaround ran into a bottle neck of previous waves which turned the swim into a slalom. Sun on the way back also made sighting tricky. My swim yards are down this year, YTD averaging 8500 yards/week, so happy with an easy sub 30.
T1 4:08 (lost about a min on my closest competitors)
LG suit sleeves tough to put on when wet which is where I likely lost my time. Noticed lots of triforce guys swimming with octane sleeves up. Will try sleeves on for the swim.
Bike 2:28:xx
Started off super easy to bring hr down.
Around mile 4 things got interesting. Massive bump launched all 3 of my bike bottles (2 UCAN, 1 Water) in what seemed like slow motion. I didn't hear any crashes behind me but I sure hope I didn't hurt anyone. Thought about turning around but stupidly didn't. At the time it seemed dangerous to slow down and try to retrieve a bunch of bottles. UCAN'T drink it if you don't have it. This has never happened on any of my training rides. My solution was to bum a gel off another athlete. Soon I rode up along Sven who handed me a delicious piece of chocolate cake. Thanks Sven!
I realized I had some time till the first aid station around mile 14 where I could get some goodies so I kept it easygoing. Over an hour without hydration was not the start to my race I had in mind. I restocked with water and Gatorade and carefully tried to catch up on my hydration. In total I had 4-5 salt tabs, 4 bottles of water, 2 bottles of Gatorade (320 calories), 1 gel (100 calories), and 1/2 peice of chocolate cake (delicious calories). Breaks down to 210ish calories/hr. Actually felt fine with that, even on the run, however I don't think I would have been able to sustain that approach for a full IM. Energy level wise no bonk but not ideal and not enough hydration.
Best Bike Split projection at 80% FTP 2:24:xx at 256 avg power, 266NP, 0.79IF.
Actual time 2:28:xx, 231 avg power, 254NP, 0.77 IF, 144 avg hr.
Yes the Dimond is fast! Dragging my fat ass around that hilly course in under 2:30:xx at 231watts is ridiculous!
Power was closer to that of a full IM and it felt easy. Although I would have liked to have pushed it harder I also felt strongly about sticking to my power caps and coasting on descents to set up for my goal of a strong second half run. Found it challenging keeping my average power up without going over caps given multiple no pass zones, speed limits and lots of congestion on the road from previous waves.
T2 3:00 (very close to my competitors)
Run 1:37:xx Cramp city
Started out around 6:50 and this felt slow but I held back knowing things would change soon. At mile 5 I started to get hamstring cramps that worsened with each mile. Never had leg cramping issues before and I'm fairly certain it was related to my lack of hydration and diet/nutrition. Some fun blisters in Hoka Cliftons (for me a narrow toe box). These didn't pop up in training but wet socks, sweaty feet contributed. I slowed to a shuffle between cramps and foot issues. Given the amount I held back on the bike I am fairly disappointed in my run, my slowest HIM run since 2012. Going into race day I thought if I held back on the bike I could blast out a 1:26:xx. Typical statement of an overzealous triathlete but we gotta aim high right? Although I would like to point at hydration/nutrition/fatigue/being distracted by beautiful scenery as my excuses I believe at the root of it is a need for more mental toughness. This shit is hard and is going to hurt! Excited to make some changes and get back at it!
Total time 4:42:xx
A note on diet
7-10 days leading into the race I experimented with high fat, low carb diet in an effort to maximize my fat burning efficiently. I loved the diet and felt my appetite was easy to control and my energy levels were very consistent. I read and heard some athletes have issues with low sodium and cramps on this diet so I was supplementing sodium in the form of bouillon cubes.
Takeaways
- Embrace the suck!
- Strongly consider going back for dropped nutrition and I need to find a reliable nutrition plan
- Cramps are real and can hurt (first experience with true leg cramps)
- Caution with diet changes before a race... duh!!! Would like to do more strenuous and longer training days on the high fat low carb diet to see if the cramping I experienced was related to the diet or poor race day fueling/hydration.
- Do bike shakeout in morning the day before the race. Allow for time to make small fixes. I did my easy ride in the afternoon and found I had a touch of rear brake rub that wasn't present during my last ride prior to leaving for So Cal.
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