Iron Eric: August 2011

Pre-race routine
I set my alarm for 4:00am, 4:15am, and 4:45am. I wanted to make sure I got up. I got up by the about the second alarm. I changed my pre-race meal slightly today with a little less oatmeal. I am going to this race solo again this year. Way too hot for my family. I had most of my stuff packed in the car the night before so I was able to sleep for just a little bit longer. I brewed some coffee and I was out the door.

Event warmup
Traffic getting into the reservoir was pretty bad. I had an extra 15 min. since the last race. I've been getting faster at setting up my transition area. I dump all the stuff out of my bag and neatly place my shoes, gels, helmet and other stuff in an organized fashion. I went to my car a few times to drop off my extra stuff. Restroom breaks were somewhat minimal today. I left my shoes and socks next to a tree. I figured it wouldn't be the end of the world if they were gone when I returned.  I started in the 2nd to last wave so I had some time to spare. Of course, by the time I got in the water for a quick warm-up, I had less than 5 minutes to start.

Swim
I had prescription goggles this year so I was able to see. I sure did miss the tinted goggles. I am not a super fast swimmer, but I am consistant. I was able to see swimmers and the buoys. Amazing!! My sighting seemed to be great and I kept on course pretty well. I looked at my watch a few times during the swim and I knew I was on my pace.

I have had slight issues in the past with cramping, or feeling like this swim was never going to end. I didn't really have any fears or issues this year.
40:38 (2011)
47:55 (2008)
39:25 (2007)

T1
They say to practice transition. I should probably do that some time. Transition wasn't too bad and was a little faster than the last race. The transition includes the run from the swim end to the leaving with your bike. The baby pool saves time since I don't have to worry about wiping off my feet.
2:17 (2011)
1:58 (2008)
1:51 (2007)

Bike
I had a pretty good start on the bike. I was passing people left and right which got old. I tried keeping an even pace throughout the race. I passed my friend Duane around mile 5. I shouted "keep it real, be strong". Sure was great to see him on the course. I also passed my other friend, Erin at about mile 6. The course seemed pretty fast and I was rockin. The downhill section came and it seemed that it wasn't as steep. I maxed at 40.4mph where in years past my max was 43.7mph(2008), 45.1mph(2007).  I always try to pace myself and my average cadence is usually between 90-100rpms. I was playing leap from with a few riders.  Those who had spectecular bikes passed me on the downhill, but I would catch them going up. I saw a rider or two who had the same bike as mine. I shouted "cool bike". I mentioned once "I have the same bike".

My nutrtion on the bike was fair. I had a shot of GU Roctain's about ever 35-40 minutes. I also had my GU brew. I drank about 36oz of GU Brew, some water, and just a little Gatorade Pro Perfrom. I don't think I drank enough?? I probably had about 40-44oz of liquids on the bike. I also took 4 endurolyte capsules. Not the easiest to take while riding, but I managed

There is one turn-around part that was pretty nerve racking during the first look. I had to slow down big tme because a few riders nearly stopped and hogged the entire area.

I was pretty tired/wasted by the second turn-around part. I was starting to feel a little lousy and I regreted not taking any chamois butter (helps with chaffing around the saddle areas). I didn't want to stop, but I sure did feel like it. It didn't seem too hot, but I poured water on my back. If felt pretty good for a short time and then it dried up.

Bike Split 1: 27.85 mi (1:19:20) 21.06mph
Bike Split 2: 28.15 mi (1:24:05) 20.09mph

2:43:25 - 20.56mph (2011)
2:40:32 - 20.9mph (2008)
2:38:23 - 21.2mph (2007)

Here is the the time that my bike computer said:
Time:
Odo: 1907.5 miles
Max: 40.4 mph
Avg: 20.5 mph
Distance: 56.31 miles

T2
Someone racked their bike in my spot. I couldn't find my stuff and I was getting frustrated. T2 is usually pretty fast and I am quick. I finally found my stuff and hurried.
1:41(2011)
1:14 (2008)
1:28 (2007)

Run
Time to rock! I was ready to push it hard and finish the race strong.  I have been training hard for the run and my goal was to run 1:30-1:35. The first few miles were awesome! I ran 6:53 and 6:59. That is pretty good considering there is a good uphill section. I passed the first aid station and I think I grabbed some water. I did not bring my race belt this year, but I did manage to bring my Garmin watch.

I started to feel a little sluggish around mile 4. I looked at my watch and I knew the possibility of going sub 5 hours was almost gone. I had to use the port-o-potty so I found the next one. It was in use. I am not waiting. I found the next one was open about 1/2 mile later. When I stopped, but I felt my legs cramp. They were pretty crammped from the start of the run, so I knew it could be a long run.

The next aid station I drank some cola. WOW. This stuff was great, but only when it was cold.

Gatorade, cola, water, Ice, water on self, sponge, repeat. I did this nearly every aid station from this point on. It wasn't always in this order. I missed the sponges more often then not. I even got once sponge that was sandy. It seemed that I was pretty dry coming into the next aid station. Amazing what hot weather will do. I only had one gel around mile 4. I was pretty hungry. It was the only gel I had.

I passed my friend, Ted Dunst around mile 5.5. I didn't stop to talk. I told him good job and I kept going. I almost feel like I was being rude, but no time for chit chat.

The wind picked up big time during the second loop. On top of the hill I saw one lady get blasted by a dust storm. My hat flew off around mile 11. It didn't go far, so I had to get it.

Mile 1: 6:56, Mile 2: 6:59, Mile 3: 7:34, Mile 4: 7:42, Mile 5: 8:22, Mile 6: 8:04
Mile 7: 8:25, Mile 8: 8:34, Mile 9: 8:25, Mile 10: 8:22, Mile 11: 8:16, Mile 12: 9:07
Mile 13: 8:35, Mile .1: 0:44,

Rest time: 0:55 - includes quick bathroom break, stopping at aid stations, etc.

Run Split 1: 6.55 miles (51:12) 7:49/mi
Run Split 2: 6.55 miles (55:54) 8:32/mi

1:47:06 - 8:10/mile (2011)
2:00:24 - 9:10/mile (2008)
2:00:14 - 9:12/mile (2007)

Total time:
5:15:07 (2011)
5:32:01 (2008)
5:21:24 (2007)

Cool down
Cool down is what I needed. I was hot and shaking. I felt dizzy and needed to sit down. I debated sitting down at the medic tent, or somewhere else. I went with somewhere else, but just a minute later I went and sat down at the medic tent. They gave me a very cold and wet towel. This made the biggest difference!!! They also gave me some Nuun recovery...which I am not too sure of?

No ice baths this year. Just didn't seem like fun. It took about an hour to get outside the Boulder Reservoir. When I got home, I took a shower and tried to nap. Didn't sleep much.

This was the longet triathlon since 2008. After I look at my results, I am pretty happy with my performance. I have improved on my run time by almost 13 minutes. I set a personal record by 6 minutes.

Starting Supplements

I have started taking supplements last week. It is something I have been thinking about and want to make sure my body is well taken care of.
Fish Oil, Magnesium, Vitamin C, Vitamin D, Calcium

Metro Mile
A big goal this year was to break a 5:00 minute mile. I’ve been going to track every Tuesday so I have been working extra hard. I ran a 4:56.97 on the track and I ran a 4:49 mile at the Metro Mile.

Boulder Peak Triathlon – 1:24:17
-Division Place M30-34: 14/84
-Sex Place: 106/632
-Swim: 15:44 (Rate 2:06/100m or 1:47/100y, Rank 518)
-T1: 1:54
-Bike: 47:09 (Rate 22.0mph, Rank 183)
-T2: 1:17
-Run: 18:13 (Rate 5:52/mile, Rank 20)

Boulder Sprint Triathlon – 2:27:55
-Division Place M30-34: 15/94
-Sex Place: 127/718
-Swim: 31:45 (Rate 2:07/100m or 1:58/100y, Rank 735)
-T1: 2:39
-Bike: 1:12:41 (Rate 20.9mph, Rank 179)
-T2: 1:24
-Run: 39:26 (Rate 6:21/mile, Rank 58)

Coming Up…

Ironman Boulder 70.3 Sprint Triathlon – Goal Sub 5:00
-Division Place M30-34:
-Sex Place:
-Swim: 37:00 - 41:30 (Rate 1:45-1:58/100y, Rank)
-T1: 2:00 - 2:30
-Bike: 2:40:00 – 2:48:00 (Rate 20.5-21mph, Rank)
-T2: 1:15
-Run: 1:25:00 – 1:35:00 (Rate 6:30-7:15/mile, Rank)

Denver Marathon - Sub 2:50

Iron Eric

Tuesday, August 9, 2011

2011 Boulder 70.3 Race Report

Monday, August 1, 2011

My 2011 Totals

Starting Supplements / Results / Goals

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