Monday, July 22, 2013
Racine 70.3-Second Time in 8 Days
Racine 70.3
Swim: 26:59 15th fastest
Bike: 2:09:15 5th fastest 26.2mph 279 average watts
File: http://connect.garmin.com/activity/346818644
Run: 1:17:24 5th fastest
Overall: 3:57:21 8th place
First 70.3 double ever. After racing overly aggressive last week and with this being the second race in the double I knew I wanted to race much more steady and conservative. But with a deeper field and flat bike course I knew the swim would be critical. The lake was pretty rough and it really separated the swimmers from the pretenders and unfortunately for me I was further behind than normal out of the swim and with nobody to ride with. Stayed positive and knew that people would come back to me. Promised myself after last week that I wasn't going to pull people around the bike course all day, they were going to have to work if they wanted to ride with me. But as I caught riders one at a time nobody was actually strong enough to stay with so I ended up in a solo effort the first 35 miles. At 35 miles I caught the same guy who I caught last week at mile 40. This time though I wasn't giving him a free ride back. We took turns pulling but I was the stronger rider and I really had to back off to let him come by. I'm sure we were slower overall than if I had just lead the whole way but I thought it'd be worth it to see how I could run after this way. 287w the first 30 miles which dropped to 271 the second half working with someone else. Finished the ride feeling so much better than last week, 13w less for the ride felt like a world of difference.
However, for how fresh I felt finishing the ride I wasn't seeing run splits as fast as I expected, perhaps from last week? Felt great though, started out much more conservative than last week and it showed as I felt my strongest the entire race miles 7-10 of the run. Ran hard the entire way just waiting for the usual blowups to occur but with cool weather nobody fell apart. Felt like I raced pretty well so am disappointed with the finish place, my swim really hurt me today. Can't say I ever felt any lingering effects from last week which surprised me, pretty pleased to run what I did the second race of the double.
Only good news about my disappointing finishes the last two weeks is that it made my decision whether to race 70.3 World Champs or IM Wisconsin an easy one. IM Wisc it is, 7 weeks to prepare.
Sunday, July 14, 2013
Muncie 70.3-Back Home Again
Muncie 70.3
Swim: 25:17 8th fastest
Bike: 2:06:01 26.6mph 292w 2nd fastest
http://connect.garmin.com/activity/342274157
Run: 1:19:24 6th fastest
Overall: 3:54:01 4th place
The swim pace was really casual which was a surprise to me given that there were several guys who normally drop me. The water was barely wetsuit legal so I think people were afraid to push the pace for fear of over heating. I swam pretty comfortably in the lead pack the whole way, easiest swim I've had this year, just the fourth time I've ever swam lead pack in a pro race.
Pretty big group out of the water, I had a really good T1. Pressed the pace pretty hard right away on the bike, my biggest fear with a flat course like this is that I'd get stuck towing a big group the whole way. Thanks to a quick T1 and pushing 313w the first 5 minutes of the bike I was able to ride clear of the main group and ride my own race in 4th place until mile 40. At mile 40 I caught second and third place, sat behind them for about a minute and then made a big move up a small incline in an attempt to get away. Rode the next minute at 347w, they stayed with me. Rode the next 10 minutes at 309w, they stayed with me. On a calm day flat course there is such a strong draft, even at 10 meters separation. Finally after my 10 minute effort I decided I would 'play the game' and let off the pace to let the other two come around and tow me into T2. Neither guy would pass me. I thought maybe they were both fried so I hit them with another big effort, but again couldn't get away. So I backed off, neither guy would come by. This pattern continued all the way to T2, I hoped my efforts on the bike would cripple both these guys for the run, it didn't. Probably hurt me a lot more than them. Bike split is a new PR, finally beat my 2008 Clearwater split
Started the run in second, got passed in the first mile but stayed within about 20 seconds all the way to the turnaround. 37:30 for the first half, the most aggressive I've ever taken out a 70.3 run. Unfortunately fourth place was only about 10 seconds back at the turnaround and I gradually began to slow the second half. Slipped to fourth at about mile 8, still on pace to run 1:15. Fought through mile 9 but then knew that a comeback probably wouldn't happen. Also knew that I had a 10 minute lead on 5th place and I'm racing another one of these in 8 days. Conceded the race in favor of jogging in and saving what I could for quicker recovery.
Disappointed with the result, but reality is I raced very well. Swim couldn't have been better, bike was 8w better than I did in Kansas. Had the course had hills like Kansas I imagine I would have had no trouble dropping the two athletes I towed. I think this is just a case of a course last month that played perfectly to my strength (Kansas) and a course this day that did not. Yet I probably raced better in the second, the course just didn't allow me to utilize my strength. Looking forward to my first 70.3 double in 8 days.
Swim: 25:17 8th fastest
Bike: 2:06:01 26.6mph 292w 2nd fastest
http://connect.garmin.com/activity/342274157
Run: 1:19:24 6th fastest
Overall: 3:54:01 4th place
The swim pace was really casual which was a surprise to me given that there were several guys who normally drop me. The water was barely wetsuit legal so I think people were afraid to push the pace for fear of over heating. I swam pretty comfortably in the lead pack the whole way, easiest swim I've had this year, just the fourth time I've ever swam lead pack in a pro race.
Pretty big group out of the water, I had a really good T1. Pressed the pace pretty hard right away on the bike, my biggest fear with a flat course like this is that I'd get stuck towing a big group the whole way. Thanks to a quick T1 and pushing 313w the first 5 minutes of the bike I was able to ride clear of the main group and ride my own race in 4th place until mile 40. At mile 40 I caught second and third place, sat behind them for about a minute and then made a big move up a small incline in an attempt to get away. Rode the next minute at 347w, they stayed with me. Rode the next 10 minutes at 309w, they stayed with me. On a calm day flat course there is such a strong draft, even at 10 meters separation. Finally after my 10 minute effort I decided I would 'play the game' and let off the pace to let the other two come around and tow me into T2. Neither guy would pass me. I thought maybe they were both fried so I hit them with another big effort, but again couldn't get away. So I backed off, neither guy would come by. This pattern continued all the way to T2, I hoped my efforts on the bike would cripple both these guys for the run, it didn't. Probably hurt me a lot more than them. Bike split is a new PR, finally beat my 2008 Clearwater split
Started the run in second, got passed in the first mile but stayed within about 20 seconds all the way to the turnaround. 37:30 for the first half, the most aggressive I've ever taken out a 70.3 run. Unfortunately fourth place was only about 10 seconds back at the turnaround and I gradually began to slow the second half. Slipped to fourth at about mile 8, still on pace to run 1:15. Fought through mile 9 but then knew that a comeback probably wouldn't happen. Also knew that I had a 10 minute lead on 5th place and I'm racing another one of these in 8 days. Conceded the race in favor of jogging in and saving what I could for quicker recovery.
Disappointed with the result, but reality is I raced very well. Swim couldn't have been better, bike was 8w better than I did in Kansas. Had the course had hills like Kansas I imagine I would have had no trouble dropping the two athletes I towed. I think this is just a case of a course last month that played perfectly to my strength (Kansas) and a course this day that did not. Yet I probably raced better in the second, the course just didn't allow me to utilize my strength. Looking forward to my first 70.3 double in 8 days.
Monday, July 8, 2013
Decatur Tri-Midwest Gem
Decatur Lakeside Tri 1200m/19 miles/4.5 miles
Swim: 15:38 3rd fastest
Bike: 41:42 27.6mph 317 watts Fastest split
First half: 324w 27.0mph 115ft elevation gain cross/tail wind
Second half: 309w 28.2mph 115ft elevation loss cross/head wind
Power file: http://connect.garmin.com/activity/339555955
Run: 24:53 3rd fastest
Overall: 1:23:33 Career win #42
Swim was pretty average, by myself entire way, out of the water in third, minute down. Got to work on the bike, had good legs. Wanted to push 320w for the ride. Was at 324w at the turnaround but couldn't quite sustain it the second half. Took the lead just before halfway and pulled away pretty quickly. Lead moto was staying way too close and I was catching a bit of a draft and getting some of the cross wind blocked. Doubt it made any difference in the race outcome. Fastest bike split by nearly 2 minutes and onto the run course with a 2 minute lead and the only real runner threat 5 minutes down. Legs took first 5 minutes to recover then were good. Ran an honest pace but without being pressed never went to that last gear. Good win, racing well right now, especially on the bike, never had legs like this before. 27.6mph my fastest average speed ever. Perfect tuneup for Muncie, excited to see what I can do there. Thinking my 3:52 PR from 2008 should be going down.
Swim: 15:38 3rd fastest
Bike: 41:42 27.6mph 317 watts Fastest split
First half: 324w 27.0mph 115ft elevation gain cross/tail wind
Second half: 309w 28.2mph 115ft elevation loss cross/head wind
Power file: http://connect.garmin.com/activity/339555955
Run: 24:53 3rd fastest
Overall: 1:23:33 Career win #42
Swim was pretty average, by myself entire way, out of the water in third, minute down. Got to work on the bike, had good legs. Wanted to push 320w for the ride. Was at 324w at the turnaround but couldn't quite sustain it the second half. Took the lead just before halfway and pulled away pretty quickly. Lead moto was staying way too close and I was catching a bit of a draft and getting some of the cross wind blocked. Doubt it made any difference in the race outcome. Fastest bike split by nearly 2 minutes and onto the run course with a 2 minute lead and the only real runner threat 5 minutes down. Legs took first 5 minutes to recover then were good. Ran an honest pace but without being pressed never went to that last gear. Good win, racing well right now, especially on the bike, never had legs like this before. 27.6mph my fastest average speed ever. Perfect tuneup for Muncie, excited to see what I can do there. Thinking my 3:52 PR from 2008 should be going down.
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