My IRONMAN TRAINING BLOG - Thought I would start a blog of my training progress for the Coeur d'Alene Ironman in June '07

 

My Triathlon Story

Ironstar Triathlon 2006

My first half iron man distance triathlon seems to have gone well considering the circumstances I trained under during the last month prior to the event. My individual split ranking pretty much says it all. Out of approx 600 participants I ranked 517 on the swim, 98 on the bike and 87 on the run. This pretty much tells the story of my first half iron man. But there is still more stuff that I could have done better besides swimming faster.

 

 

First what went well:

I felt like I had plenty of energy on the bike and felt really strong and comfortable with the exception of some minor back pain towards the end of the bike. Considering I really did not do any hill work on the bike, I handled the hills of Conroe pretty good. I was able to pass riders going up hill and even more going down hill. From the moment I got on the bike until I got off not a single rider passed me. I passed tons of riders. But, this really isn’t saying much since my swim is so slow, that I’m biking with the relatively slower bikers in the back.

My transition area setup and gear was good and staged appropriately. My wetsuit, which I had never used before (not even for training) went on and off pretty good. Transitions were OK, not much different than a sprint triathlon except more tired after each leg. It did take me awhile to put on my bike shoes since my calves were cramping after the swim (not a good sign).  However, for the rest of the race I didn’t cramp up again except once during the end of the bike, but this went away pretty quick after I slowed down to work the cramp out. I did take some Endurolytes prior to the race and at the start of the run. Maybe needed some more???

I was able to stay well hydrated by drinking plenty of liquids during the bike and run – mostly Gatorade.

My running went OK. My first two miles are the only ones I timed to see what pace I was going and I timed both of them in the low 7:20s. I finished with an overall pace of 8:23 so I did slow down significantly.

What Went wrong:

Even though I didn’t have any problems with my wetsuit, I could have used it a couple of times for training just to get used to it. Several people told me that I should use it for training just to get used to the feel and also get the feel of how much more buoyant you are on the water. Well I didn't listen mostly because of the lack of time with my work schedule. I could have used it in the pool but I didn't think this would really give the same effect as swimming open water. My swim during the event was more of a zig-zag pattern the whole way. I really need to practice on swimming straight and lifting my head out of the water every now and then to get my sights in. Seems like my sense of direction is not very good without doing this. When I did get lift my head to get my sight of the buoy, I put my head down in the water and swim, when I lift my head up again to get my sight, I’d over compensate and have to swim back. Definitely need to work on swimming straight. By the time I finish my swim, I probably swam 10-20% more than the other swimmers. At one point during the swim I tried to swim along a female swimmer for direction. I was able to stay at the same pace with this swimmer but I would soon bump into someone in front of me and have to slowdown.

My first transition was kind of slow because I had trouble standing on one leg to get my bike shoes on. I was trembling coming out of the water and started cramping on my calves. I think this may have been due to lack of energy and hydration. I sincerely believe that I just didn't eat a big enough breakfast before the race. The morning of the race I had two toaster waffles and some coffee. I almost treated this event like a marathon - I don't eat big before a marathon. I think I needed more fuel. I will definitely get plenty of advice on this before my full ironman. I saw lots of triathletes eating fruit and other stuff just prior to the race start during their transition area setup.

During my first transition, I also had a lot of trouble getting my top on. It just didn’t want go down in the back. I used up some valuable time trying to get my top on. Next time I will probably wear my top under my wetsuit and save the time of having to put this on after the swim. This is something I will get more advice from people on before my ironman next year (June,2007)

On the bike course, there was a point where I got caught up with a group of bikers in the hills that were all going the same speed. One biker would pass me on the down hill and I would pass him on the up hill. We did this for a couple of hills until an official on a motorcycle came by and caught us at the wrong time. Once he started writing numbers down, I knew I had been busted for drafting. Drafting was the last thing on my mind.  After I saw this, it really pissed me off so I dug down deep and hit it hard on the bike until I knew I had left this group way back. This really upset me a lot because I was always trying pretty hard to drop 3 bike lengths back after being passed to avoid a penalty. I knew that these same bikers I would pass again did not drop back three bike lengths behing me after I passed them.  I felt like this dropping back affected my overall bike average. I will not let this happen again in the future. I felt like I still some biking left in me. I probably could have gone a little harder on the bike, but since this was my first half ironman, I didn't want to risk the run suffering from going to hard on the bike. After, the race I felt like arguing my race penalty with an official, but I figured it really wouldn't do any good. I was no where close to placing in my age group and this whole race was more of a learning experience for me. Being penalized for drafting in this event is more of a thing of luck or bad luck. I see so much abuse of the dropping of the three bike lengths back after being overtaken that almost half of the field can be penalized on this if caught at the right time (or should I say wrong time for the biker). Drafting is not the intention, but the rule is hard to follow when being passed.

 

The 2006 season is winding down. I skipped on quite a bit of triathlons this year especially the newer ones in the Houston area (Eastside Triathon, San Jacinton Triathlon, and Silverlake). I started working rotating shift work and had to work nights, weekends during some of the events. Working shift has definitely proved challenging in trying to get the training in. I did manage to do 3 triathlons this year to get ranked. As of August I am ranked at 28 in my age group. I think I could have done better. I think my biking started off kind of slow this year.

My Excuses: 

Okay so here come my excuses for not doing better on my first half ironman distance event.  I consider these as lessons learned. I list these down in hopes that it can help me or someone reading this to improve their performance.

Get a professional to check/adjust my fit on the bike. I use a Trek Y-Foil 66 bike. It's not really a triathlon bike but I still think I need to get a professional opinion on adjustments to my aero position. My back pain seems to set in around mile 45-50 even on my training rides. A better aero position and bike fit could help in being more comfortable during the bike leg and lead to better bike times.

Enroll is some swim stroke classes. I'm really not a bad swimmer. I just need some tweaking and swim stroke classes to improve my performance. Even the best swimmers from what I here are always trying to fine tuning their stroke by swimming in organized classes or swim clubs.

Increase weekly swimming yardage. I averaged about 1 mile or 1800 yards per week in preparing for this half. I should have had much more yardage considering swimming is my weak sport.

Make a commitment to train and ensure your schedule supports your training schedule. The month prior to this event I worked 6x12 hour days, with only Sundays off. I had no choice in my work schedule. I knew I would be working this when I signed up for Ironstar, I just thought I could still get the swim, bike and running miles in but after getting home from work. After 14 hours (12 hours at work and 2 hours of commuting time) running or swimming is the last thing you really want to do. Along with the long hours of work and the short training times comes very little sleep hours. I averaged about 5-6 hours of sleep per night for the month of October. Not the most optimum conditions in training for a half ironman triathlon. I felt I had to get a half ironman distance triathlon before my full next year and my original goal was to finish.

More weekly running miles. This is something that I should have done but didn't because of my work schedule. I averaged about 20-25 miles per week prior to this event. I really blame this on my work schedule than anything else. I worked 6x12 hr days and was averaging

More brick workouts (bike to run). These really help in your transitions and get your body used to these transitions. I did a couple of these in my training but will definitely be doing alot more in my full ironman preps.

 

 

 

About Us | Site Map | Privacy Policy | Contact Us | ©2003 Locorunner. All rights reserved.

Site Meter