Dimond – a man’s best friend?

I’ve ridden a Specialized Shiv since 2012. Over this time I’ve gradually tweaked my position and setup, but eventually ended up unable to get low enough. I was as aero as I was going to get on it, short of resorting to workarounds such as super thin dust cap + and special “below extension pad mounts”. So I decided to start my search for a new bike, with optimal position being the starting point. I began with a clean slate, visiting Jim @ Ero several months ago for a fit on his Retul fit bike. I chose Jim because he understands aerodynamics, power, comfort, and the combination of all these things working together. I’ve been to too many fitters who hear that I’m racing Ironman and immediately set me up for a more relaxed, “comfortable” position. Personally I place the premium on aero, as long as it doesn’t create too much discomfort.

Jim started by getting me into a super aero position, and then tweaking my position until maximum power vs RPE was reached. What was pretty interesting, is that I was unable to see my power output, Jim just told me to ride at the same perceived effort. With just a few small tweaks, I was putting out about 40 watts more at the same RPE than I was in both a “higher” and “lower” stack setup. The pic below shows my new fit vs the position on my shiv. The red line is the same in both pics to show you how it’s different. Basically it’s longer and lower.

So next was the bike choice. We narrowed it down to a few options: Trek SC, Felt DA, Cervelo P5 and Dimond.

I really like the Trek SC because it’s super aero, has a great design, excellent storage options, and nice clean solutions for cable routing etc.  I also really like the P5 – what a fine machine and superb quality.  As for Felt, I would have considered the IA but it wouldn’t fit me, and the DA just seemed like I’d be choosing an older design from them, and tweaking the fit would have been a bit harder than the Trek and P5.

Now, the Dimond really stood out for me because of it’s unique design, which I feel could *possibly* be more aero than the others, and *possibly* offering some level of energy saving due to the beam design (I don’t have data on the energy saving, but I’ve spoken to several people who have raced on beam bikes and all of them talk about better running off the bike). I also liked the fact that they are hand made here in the USA and I was super impressed with the personal attention I received from the guys at Ruster Sports.

So, with my decision made, I reached out to the guys at Dimond who accepted me to race on team Dimond for the remainder of this season. Next up was component choice. This is what I went with:
– Shimano di2 groupset
– Zipp vuka stealth bars with zipp BTA mount
– tririg omega brakes (really love the aeroness of the center pull)
– power2max type s power meter with rotor cranks and praxis chainrings
– saddle: originally planned on using my Sitero saddle, but the rails are oval and don’t fit the clamp. At the moment I’ve got my ISM TT but I’ve got a Dash TT.9 on order. I considered the Fizik Tritone but I don’t think having 2 x bottles on the side is as aero as a single bottle (and I don’t need 2)
– wheels: I have existing zipp wheels. Most races will be disc + 808. Kona will be 808 + 404

I’ve ridden it a few times outside. I love the position (feels super fast), and the bike is very stable in cross winds. I was riding in heavy wind with an 808 in front and it felt fine, not as sketchy as I’ve felt in the past. Possibly due to the “open” rear end of the bike.  Speed-wise it seems pretty fast. On some of my local loops I’ve got times about 2 mins faster (48 min vs 50 min) at the same power output as the Shiv. I wouldn’t read too much into that though, since
My first race on it will be The Big Kahuna in Santa Cruz (half iron) and then Kona (808,404) followed by IMAZ (disc, 808). I really look forward to finding out how it performs under pressure!

Here are some pics so far (took them with phone). Still need to do some cable cleanup, especially that rear brake cable coming up in the front.


Ironman South Africa – a sprint finish for the podium!

Ironman South Africa has been a “bucket list” race for me, for a number of reasons:

rob4kona – I grew up in South Africa, but I’ve never raced there
– My parents would be able to see me race an Ironman for the first time
– My brother-in-law Grant and I have shared many adventures since we were “young”, so it would have special meaning to take part in an Ironman with him.
– It would be awesome to stay in a friendly home environment, catered by sister Nikki!
– It’s a beautiful course (even more so this year with the new bike course).

The Short Version:
09:53, 3rd place M35-39 (that means a kona slot too), 29th overall. Pretty happy with the result considering relatively low training volume
Swim 1:03  (under-performed but still a PR). 23rd in AG, 176th overall
T1: uneventful besides passing 38 people, 5 of whom were in my AG. Came out of T2 in 16th
Bike 5:19  342 TSS, .80 IF, 236W NP, 215 AP, VI 1.1, Pw:HR -1.98%, 6000ft elevation gain (there were some nice fast downhills but I descended like a bit of a chicken). Worked my way up to start the run 32nd overall, 4th in AG. Here is my bike data
Run 3:24 (not my best time but I was happy with that considering the tougher than average bike course, and strong wind during the run). Finished 29th overall, 3rd in AG. Here is my run data.
Sprint finish to take 3rd place! my fastest mile of the day was mile 26 (6:30) with the last half mile @ 5:44/mile… That made the day super exciting.

– It was a tight race in M35-39 with only 90 seconds between 2nd and 4th
– Fantastic course, amazing people, superb event organization
– as with all Ironman races, I learned something new. This time I finally nailed my pre-race nutrition (i.e. in the week leading up to race day, and the 2 days prior)
– St Croix 70.3 will now be a “pressure-free” race and I can focus on having fun!
– Full details and pics in “long version” below!

The Long Version:
After IM Los Cabos in 2013, I decided to not race another early season Ironman again. I had a great race in Cabo but the long training days over the dark/cold winter are really tough; it’s just a lot easier getting big training done in the daylight hours of summer. However, after Kona in October, I decided that I would like to race IMSA in 2014, since I may not get the opportunity to do so again soon. The race seldom sells out, so I was pretty relaxed about getting my entry in. The day I decided to pull the trigger, the event sold out! Appraently the fact that it was the 10th anniversary made it that much more appealing to everyone! I put my name on the waitlist, but honestly didn’t think I’d get a place. A few weeks later I received the confirmation that I was in! I was already entered for St Croix 70.3 on May 4th, so after talking through it with Coach Coady, the plan was basically to do IMSA on half-ironman training, with a 2 week IM specific block before IMSA.

From Dec 1st through April 1st, I only averaged 14.5 hours per week (low for me), with two bigger 25+ hour weeks in March (big for me). Everything was high quality with very little “junk” in there. Most of December and January would be focused on improving my swim, and just maintaining good bike and run fitness. I also took a really long time to get back into running shape after Kona. In fact it wasn’t until February that I saw some vaguely decent numbers coming back (by decent I mean pace vs HR for specific efforts). So February and March were solid training months, getting back my form just in time for two high volume, high quality training weeks (mostly run bike with a little bit of swimming) as my build for IMSA.

total volume leading up to IMSA

total volume per week leading up to IMSA

If you exclude swimming from my weekly volume, you can really see I did low volume (but very high quality) for most of winter. Most of it was under 10 hours, but I ramped it up for the critical IM build phase.

bike-run only

With 3 weeks out I did my single race rehearsal, which was one of my best race rehearsals to date:

swim: 2.4 miles in 55 mins (pool, no wetsuit, feeling very easy)
bike: 3:45 @ 238 watts NP (feeling comfortable)
run: 8 miles @ 7:00 / mile (feeling “easy”)

With the return of my form, my race confidence also returned. I was now looking forward to race day, and I knew that I had done enough work to race for a chance at a kona slot.

PMC sidebar: For those that train with power and are familiar with TSS/ CTL etc. here is my Training Peaks performance management chart. Peak CTL 2 weeks out was 144. My peak before kona was 170, but that was 3 weeks out. However, my CTL with 2 weeks to go was also around 144. My main take away from that data is that it’s critical to time your taper correctly, taking into account your ability to recover, and how fast you lose fitness. There is a trade off during the taper, where you are gaining freshness but losing fitness at the same time. You want to arrive on race day being fresh enough, but without losing too much fitness. I think we can still fine tune the taper a little bit, as I was feeling “like superman” on April 1st.

CTL - all

I flew out to South Africa on Sunday evening, a week before race day. 38 hours and 3 flight connections later I landed in Port Elizabeth. Jet lag was going to be an issue, so I had started getting into the new time zone on the plane, by taking melatonin at my “new” bedtime, followed by benadryl to keep me sleeping. I slept sporadically on the plane trips, but it must have been ok quality wise, since I arrived feeling quite fresh.

My parents met me at Johannesburg airport and flew down to PE with me. It was really great to see them again (I’d last seen them 18 months ago).

With my dad at the Boardwalk

With my dad at the Boardwalk

My sister Nikki met us all at PE airport and whisked us back home to get settled. It was great to see Grant and my two nephews (Ben and Caleb) again, and after some rigorous unpacking Grant and I headed off for a quick bike ride. I felt amazingly good, as I said before “like superman”. The watts were falling from heaven without much effort at all. This was a good sign, although I always get a little worried when I feel so good and race day is still 4 days away – I need to be feeling like that ON race day! I knew that I had to do just enough training to “keep the rust off” without building any more fatigue. We did a quick swim that night then back home for dinner.

feeling like superman

feeling like superman

Talking about dinner, I have been fine tuning my race-week nutrition, and this was my first test during an actual race week. Basically I would eat high fat low carb from one week out, then boost the carbs on Friday, eat normally Saturday, race Sunday. Most meals were made up of stuff like bacon, eggs, avocado, and some veggies. More details on that below, but I feel like I’ve nailed the protocol and will repeat it for future ironman races.

On Thursday we went to register. I took a bit longer because I had to stand in the “internationals” line and Grant could go in the “locals” line. I had to sign an extra credit card form, which would serve as payment should they have to take me to hospital during the race, and avoid being taken to a state hospital (which you really do not want to happen in SA). I was a little reluctant to put all my CC details on a piece of paper, but I’d rather be defrauded than end up in a state hospital!

Registration done!

Registration done!

On Friday, I did a 10 min easy run followed by 3 mins @ VO2Max pace (a bit faster than 5K pace). This in theory boosts the uptake of glycogen into the muscles once you start eating carbs again. I followed this workout immediately with a high-glycemic carb breakfast (waffles and syrup, yeah baby!), and then 50g high GI carbohydrate per hour for the remainder of the day. High GI is good in this case, you DO want an insulin spike because insulin is a storage hormone that is needed for glycogen to be effectively stored in your muscles. It’s important to not eat too much at once, and spread it out at about 50g/hour. To make it easy, I made 900g of white rice (cooked weight), and mixed that with some honey, cinnamon and condensed milk. I would then eat 200g of that per hour until it was done (5-6 hours). I also ate some sweet potato for lunch, a few slices of pizza and some oatmeal for dinner.

Saturday was back to normal, but relatively high carb eating. Oatmeal breakfast, hake (white fish), white rice and sweet potato for lunch, sweet potato mid pm snack and a large bowl of oatmeal for dinner. I also took 2 scoops of Osmo pre-load.
I went to sleep at 8:30pm and slept soundly until 11:30pm. After that I was lying awake the rest of the night. I decided to get up at 3am and eat breakfast (small bowl of white rice mixed with ensure) so it had time to “pass through” by morning time. Grant was awake too, so there there 2 of us were, foam rolling in the lounge at 3am! I finally fell asleep at about 4am, only to wake up to my alarm 30 minutes later. Well, at least I got a good night’s sleep on Friday night!

Race Day

All the bags were packed, so after a quick bathroom visit I put on my tri suit, wetsuit (bottom half only), put some sunscreen on and then we jumped in the car, chauffer driven by my sister Nikki and my Dad to the start. Grant and I quickly pumped our tires, I put my nutrition on my bike and then we got into the water for a quick practice swim. After that we got out, said hi and bye to my folks, Nikki and and the boys, before getting into the “wave 2 start chute” behind the pros on the beach.

 

ready to rock n roll!

ready to rock n roll!

We were about 3 rows back, on the right hand side, ready to rock and roll! We then spotted the first cheater of the day. There was a short guy with a beard in the front row, wearing a blue seventy helix with floatation pads stuffed down the side of his legs! The other guys were joking with me that I clearly bought the “non-premium” helix ;-) Unfortunately there is no way to identify someone on the swim, so I assume he just got away with it…

Swim (1:03:02)

With 1 minute to go, I adjusted my cap and it tore down the middle. Fortunately there was a referee standing on the beach and he was able to give me a new one with 30 seconds to spare. Half a minute later, BOOM! the canon was fired and we were off… I ran down the beach and towards the right, diving under the waves and started to swim. I started off strong but steady, and didn’t have very much contact until the first turn, where I had some but not as much as I’ve had in the past. I found a set of feet and just settled in behind him. He seemed to be sighting well, so after a while I just put my head down and followed him. We were swimming right of the main group, maybe a little further than we needed to, but I took the option of just staying on his feet.

Screenshot 2014-04-14 at 4.11.33 PM

I’m in there somewhere on the right (wide turn)

At the half way turn, he followed the main bunch, who were now swimming too far to the right. Grant and I had worked out the sighting during the week, and figured out that we need to aim straight for the radisson hotel on the way back. These guys were swimming far to the right of that, so I decided to leave the group (and the good feet!) in favor of swimming straight. It turned out to be a good decision, as I made some ground on that group of swimmers. I found a new set of feet and followed him most of the way back. We rounded the final buoy and started the final 300m back to shore. As we were getting close, I saw some swell approaching and decided to catch a wave in. My intentions were great, however my foot and calf cramped up as the wave got to me, so instead of catching a ride I got pummeled underwater – LOL. Once out, there was a little run up the beach, and up some stairs, under the arch where the timing mat was. I saw the clock reading 1:03, which although was much slower than I would have liked, was a lot better than I’ve seen in the past. By the way, Grant does virtually no swim training and came out 30 seconds behind me… damn that’s annoying! ;-)

I grabbed my bike bag off the rack, headed into the change tent, stripped the wetsuit and put on my helmet, then started the fairly long run to the bike racks. I passed quite a lot of guys who were running in their bike shoes (I was still barefoot). It turns out I actually passed 38 people in T1! That’s free time! After a rather long run around to the bike racks, I grabbed my bike and headed to the mount line. As I jumped on, I heard something fall to the ground. Fearing it was some part of my bike, I looked back and saw my digital pressure gauge lying on the ground. For some reason I had left it in my shoe! Oh well I wasn’t about to go back for it now…

Bike

I saw Nikki as I rode out of T2, she said I was 17th in my AG coming out of the swim. This would help me track my place as I progressed through the field on the bike. As planned, I started off riding easy, allowing me to warm up and get the blood flowing into the legs.

captain t1

 

Shortly after the start, it’s pretty much a gradual uphill for 7 miles, where I kept the power on the higher end of my race pace, but not too high (for me, this meant around 250 watts). After the climbing there is a long fast downhill where I was hitting 42 mph (68 kph) – the wind becomes slightly gusty and side-on half way down this hill, and my bike was shaking around a bit. Holding on for dear life, I made it down but made a mental note to go a bit slower on lap 2. After a long fast rolling section with a tailwind, we turned right into the new hilly section of the course. The climbs were pretty manageable, and I had to really hold myself back; my power was reading above 300w and I was trying to stay at around 280w. Several bikers flew past me, stomping up the hill like their lives depended on it. I had to be really self controlled here and not give in to ego. In most Ironman races outside of kona, I’m usually the one doing most of the overtaking, and this time there were quite a few guys riding past me, fast. I managed to keep my composure and ride my own race, sticking to the plan I had trained to. After the hills, there were some long fast downhills, where I think I lost quite a bit of time due to riding like a chicken. There was one hill after Colleen Glen, where it’s pretty easy to get up to 45 mph / 70 kph, but the catch is that there are two speed bumps half way down! I took them at about 38 mph but there were guys flying past me over these things… kudos to them, I really need to grow a pair!

Going all the way down you get to the farthest end of the bike course, with amazing views of the maitland sand dune and the Indian ocean. The scenery truly is spectacular! One more climb, followed by another fast downhill on rough road surface, and you get to to a long coastal stretch back home, on this day straight into a headwind (easterly wind, unusual for this time of year). It was a long grind, with great views, all the way back to transition and the start of lap 2. I knew I was on track for a slower time than expected, so any time goals were immediately discarded and I began to focus on the numbers that matter.

Ironman South Africa 2014 from Bigshot Media on Vimeo.

It was time for a quick check on nutrition. I had already gone through 1500 calories in 2.5 hours, on the upper end of my intake range. Based on my metabolic testing I knew I was burning 800-900 carbs/hour at this pace, but only taking in 550-600. I could feel that I was at the max of my intake ability (slight feeling of “fullness”), so I decided to hold back for 40 minutes and only take in water. I also took a look at my TSS (if you don’t ride with a power meter, this won’t mean anything to you). In general I would aim for a TSS of around 300 for an IM bike split, maybe a little more because I’m able to take in a higher than average number of calories. However after lap 1 my TSS was reading 170, which was way more than it should have been. So in addition to backing off the nutrition for a bit, I decided to dial it back on the bike for a while. I focused on keeping RPE (perceived exertion) at around 4/10 creeping up to 5/10 on the hills, and I took every single opportunity to coast where I could, over 28 mph. The wind had picked up on lap 2, and I was even more cautious on the downhills. Guys would get about 60-70 seconds ahead of me on the downhills, but I kept on telling myself that I wouldn’t be able to run with a broken arm! It was a huge relief to get to the bottom of Maitland hill – I knew I’d get home in one piece from there without wiping out. The downhills were done, but I was faced with the final menace – 50km of riding into a heavy headwind. I focused on keeping my watts steady, I didn’t push too hard, and just tried to conserve as much energy as possible. My watts were still too high, but I was just doing what I needed to do in order to move forward!

At this stage I wasn’t sure how I was placed, but I knew I was doing ok since I had passed a few pro men, and then rode past Natascha Badmann who was struggling with her small body into the wind. I focused on getting the last of my fuel in, with the marathon now within sight I had to be prepared and ready to run well. I knew I had biked a little too hard, and that I would be at risk of glycogen depletion on the run if I didn’t slow down and eat more.

As we drew near to T2, I saw a few of the male pros on their first lap of the run. I didn’t see any age groupers, but I knew there will still some ahead of me. Despite riding easier, my TSS was still really high, now almost at 350. I knew that I’d need to start running on the conservative side in order to finish strong. I entered T2, grabbed my run bag, put on my socks and shoes, grabbed my bottle (frozen coke), sunglasses, garmin and cap and headed out on the start of the marathon.

Run

I started off at what felt like a very easy pace. I was aiming for 7:15-7:30 / mile, so I was surprised when I glanced down at my garmin and saw 6:55 / mile. I knew this was too fast, so I eased up. When I looked down again I was at 6:40 / mile! I consciously just let it flow and ran as easily as I comfortably could, but I still went through mile 1 in 6:52. Miles 2 and 3 were similar with 7:03 and 7:10. After that there is a bit of uphill, and no spectators, through the “university section”. I did a few miles around 7:45 before settling in to my goal pace of 07:30. At this stage I was in 4th place, but I didn’t know. I knew I was in the top 6 (there were 6 slots) but I really had no idea what place I was.
The crowd support was fantastic. It was great to see my mom and dad, Nikki, Ben, Caleb, and other friends Ron, Shara, Tam, Roy, Brian, Brendan, Neil, Louise and more! This is what it’s like racing on home turf! Halfway came by pretty quickly, then it was the next 5 miles that were a bit of a grind. 07:30 no longer felt easy, in fact 07:45 felt like hard work! I was trying to get more coke down but was just really sick of drinking. I allowed myself a few miles over 8:00/mile until I hit mile 18, when I started to dig deep. I told myself just get through the next few miles, and then you’ll just have 10K to go. I’ve done 10K hundreds of times. I told myself that I just needed to dig deep and imagine I was starting a 10K right then.

IMG-20140406-WA0004

Meantime, back in California at some ungodly hour, Michelle was checking the athlete tracker and sending updates to my family via whatsapp. She knows exactly what type of info I need, which was super useful as I ran past Nikki who told me I was in 4th place, 3 minutes behind 3rd. I tried to go a bit faster, but couldn’t manage much of an increase. Laps 19-22 were all slower than 8:00/mile and I wasn’t gaining at all. At mile 23 I threw my bike bottle away and just focused on getting my form right. Every step was a very conscious and deliberate effort to get me back into the zone. Soon things started flowing again, I was moving fast and feeling more natural. As I headed back into town, I was running strong. At this stage I was more relieved about my ability to defend 4th place, than I was on getting to 3rd. I just assumed that I would not catch him. I ran past Nikki for the final time, and she told me I was catching him. Honestly I thought she was just saying that to make me feel better, but about 30 seconds later, with 2km to go, this guys runs up behind me, looks at my number and then starts looking me up and down. I see that he has 3 bands on his wrists, meaning he’s on his final lap. I (correctly) assumed this was 3rd place who I had just  passed without knowing it. I look him in the eye and throw down the gauntlet – you up for a sprint finish? Without hesitation he says nothing and just bolts away from me. As if by magic, my heavy feet spark to life and I give chase, staying right on his heels as we make our way to the finish line. This guy was smaller than me, and I knew he would have the edge over a long distance, but that I would probably have the edge in a short sprint. As the adrenaline kicked in, staying with him seemed effortless, and I started preparing myself mentally for the right moment to make a move. I knew that if I started too early, he would outrun me. I cast my mind back to my school days as a 400m athlete, and mentally put myself back in that situation, prepared to do a 400m sprint. I blocked out the fact that I was at the end of an ironman! We ran past my Dad – I heard him shout “go, Rob, you can take him! Take him Rob!”. We went past my mom, past Brendan and past several other people that I knew. All of them were shouting my name. All fatigue evaporated and I was ready to surge. We were still about 800m out, and I could see the bridge across the road which I knew was close to the finish line. We were now flying along at about 5:30/mile, weaving in and out of the slower runners who were now on their first lap. I patiently waited, the only thing I could hear was our feet pounding the pavement in unison. I could now see the coned section of the finishing chute looming up fast as we veered right, increasing pace with every stride. We were now running under 5:00/mile as we turned the final corner before the red carpet. I felt the energy surge through me as we took the corner, I stepped wide and past him on the outside. It felt like every fiber of my being was bursting with power as I accelerated down the red carpet, not looking back until I was over the line, safely in the unexpected podium position! Huge thanks to Lionel Roye for giving me a run for my money. Afterwards I checked his results on athlinks and he’s a badass athlete (regularly in the low 9s for ironman distance). I am honored to have had the opportunity to race him. He has, however, vowed revenge in Kona where we hopefully repeat a sprint finish down Alii Drive… (although given that he beat me by 30 mins in 2013, he’s probably safe!)

HR shooting up

HR spikes from 148-168 for the fast finish

That final sprint had me amped for hours. I had a quick massage before seeing my family in the finish area. They were over the moon with excitement and there was much celebration!

outside the massage tent with nephew Caleb and my Mom

outside the massage tent with nephew Caleb and my Mom

We then went back to the sidelines to support Grant. He was still looking strong despite having some major GI issues. It was a special moment being able to greet him as he crossed the finishing line. Even though this is an individual sport, there is something incredibly unifying about having overcome the same tough day together, suffered through the pain, and reached the finish line.

grant rob finish

The next day we attended the rolldown, and I’ve got to say the IMSA organizers really made this a celebration. What usually is a rather dull formality was turned into a real high production event, with Andrew Messick, CEO of Ironman/WTC, handing out a lei on stage to all Kona qualifiers. I was super stoked to meet my online friend Matteo (who raced in my AG @ IM Los Cabos and see him realize his long time dream of getting that kona slot! Congrats Matteo!


The awards banquet was superb. Great food, great atmosphere, and a super fun time!

Overall I cannot say enough good things about this race. The organizers are a level above all other IM races I’ve done outside of Kona in terms of the level of professionalism and their attention to detail. The course is spectacular (although tough), and the PE locals are super friendly and welcoming. If you are looking for a great race to do, do this one!

Can I turn myself into a “real swimmer”?

Of all 3 sports in triathlon, swimming is the most technique-dependent. Real swimmers will tell you that unless you swam competitively as a child, your time is better spent working on your run and your bike. Some had the “privilege” of swimming 30+ km per week from the age of 8, and others were only introduced to the pool during adulthood. I find myself somewhere in between.

tyler haka

ready to hit the water!

I started swimming at the age of 2, however this was recreational (and for safety) rather than competitive. I did swim competitively at school, but all this entailed was turning up to swim meets and swimming. I never did any training.  I competed in 50m freestyle, breaststroke, and individual medley (only because I was one of the few 12 year olds that could swim butterfly). I also did a bunch of water based activities such as kayaking, canoeing, spearfishing and free diving. So I’ve always been comfortable in the water, I’ve just never trained as a swimmer. When I started in triathlon, I never really swam in training for sprint and olympic distance races. However when I signed up for my first Ironman in 2011, I started to take it more seriously. I was living in San Jose, California at the time, and was fortunate enough to be very close to the Santa Clara swim club, where I joined their masters group. Initially I had no idea what I was doing. They were talking about “leaving on the one thirty”, “doing 400 descending” and “four by fifty with twenty five drill, twenty five stroke ascending”… this was like Greek to me! After the first few sessions I got my head around the lingo, and saw some good initial progress from swimming with this group. At this stage I was swimming between 2 and 4 times a week, for weekly totals of between 8000 and 10000 yards. Most of my swim sessions were alone but I tried to swim with the group once or twice a week. My main frustration with the group swimming was that they did a lot of “non freestyle” work (hey I’m a triathlete, I just want freestyle!) and there was a lot of waiting around between sets. I’m pretty time efficient with my training so waiting around annoys me; that’s also a reason I avoid doing a lot of group rides on the bike… I did my first few Ironman races, with pretty average swim times. (1:12, 1:07, 1:06). I was getting faster by a few minutes each time but never really got faster than 1:06. My main training focus at that point was on biking and running, which was the right place to be spending time. Over the next 2 years my race times improved a lot, but my swimming times (especially at Ironman distance) were pretty static:

Ironman races:
2011 IM Switzerland: 1:15 679th out the water top 44% (my first Ironman, started at the back)
2011 Vineman: 1:07 161st out the water
2011 Challenge Henley: 1:06 77th out the water
2012 Ironman Coeur d’Alene 1:13 601st out the water (broken ribs)
2012 Ironman Cozumel 1:08 299th out the water (this was actually a decent swim, but in bad conditions)
2013 Ironman Los Cabos 1:09 221st out the water (bad swim in good conditions)
2013 Ironman Hawaii 1:07 818th out the water

Half Ironman races:
2012 Oceanside 34:47 441st out the water
2012 Wildflower 34:47 841st out the water
2012 Big Kahuna 27:09 43rd out the water
2013 Oceanside 30:50 448th out the water (short?)
2013 Big Kahuna 25:02 22nd out the water

So I’ve improved a little with half iron distance, but my iron distance swim times have not really improved, despite being in “better swim shape” each year.

After my poor Kona swim,  coach Coady and I were talking about this, and whether it was worth even putting the consistent effort into my swim training, if my results were not going to be much different whether I trained or not. He suggested that we experiment with a big swim block over the winter. He talked about a few principles that he thought would work:

– swim every day
– big focus on pulling
– high mileage and high quality

Then he made the mistake of telling me a story about Brett Sutton, saying that Macca’s only chance of being in contention for the olympics would be if he could swim 6 days a week, 30k per week. I then forgot everything else coach said, and latched onto these words as my mantra for what I wanted to achieve. This would be all or nothing. I’d swim as much as possible, aiming to build up to 30K per week for as long as it took to see results.

The good results came faster than expected! I started with around 25K, and will build up to 30K during January. But after just a few weeks of 20+k per week, my paces started improving dramatically. The key benchmarks that I use are 400m TT, 200m TT, 10×200 10×400 and 15×50 (what’s the consistent repeatable time interval). Longer benchmarks, done less frequently, would be 1000m TT and 3800m straight (ironman distance 2.4 miles).

Benchmark times (november, december)

200m (2:51, 2:35)
400m (6:01, 5:20)
10x200m (3:00, 2:48)
10x400m (6:16, 6:03)
15x50m (40 sec, 36 sec)

So I’m encouraged that the big bet is paying off. It’s yet to be seen whether this translated into good open water times, but I’m optimistic. I’m going to continue ramping up until I hit 30K and see if that makes a difference.

The types of workout vary:

I seem to get faster when I include 2 x “vo2″ sessions per week which is basically a set of 15x50m on one minute, coming in as fast as I can repeat without slowing more than 10%. So if I do the first interval in 36 seconds, I stop when I can’t come in faster than 40 seconds. When I’m able to repeat it 15 x, then I try to increase the speed. That seems to have improved my economy at slower speeds too.

I do a lot of 200s and a lot of 400s for my “distance sets”.

I did one “breakthrough workout” of 10km which reset my mental perspective of what a long workout is. I’m thinking of maybe doing this once a month.

At least 2 workouts per week 6km or more

“Short” workouts are about 3km with a high focus on speed/vo2 set

2-3 x per week do 1500-2500m on the vasa ergometer, which is basically a very swim-specific strength workout that in my opinion is much more effective than swimming with paddles.

I’m now ramping up the volume again, and will repeat some benchmarks in a few weeks time. It will be interesting to see if it was a once-off boost or if I will continue improving!

Kona Race Report

overall time: 09:40 (swim 1:07, bike 4:55, run 3:29)

The Lava Fields

The Lava Fields

Bike numbers:
1st half: 236 watts (NP) | 24.07 mph | 126 TSS
2nd half: 239 watts (NP) | 21.65 mph | 150 TSS
Total: 236 watts (NP), VI 1.06, IF 0.75, 275 TSS
TP file

Equipment:
Bike: Specialized Shiv with Shimano Di2
Wheels: Zipp 808/404
Power meter: Quarq
Saddle: ISM Adamo TT
Helmet: Giro Selector
Storage: Specialized Fuel Cell (flat kit and food), Fuelselage (bladder with 1300 calories), 1 x bottle between bars, dark speed works bento (800 calories of food)
Computer: Garmin Edge 510
Clothing: TYR Pro (swim skin), Pearl Izumi Octane (bike suit), speedo (run outfit)
Shoes: Specialized Tri-Vent

Nutrition:
Morning: 2am Oatmeal, whey, raisins, water
4:30 coffee, sushi rice cake approx 300 cal, 2 x envirokids rice bars
6:30 rice cake 250 cal

Bike:

  •     140 cal (btb bottle with gu brew)
  •     800 cal 4 x “sushi” rice cakes in fuel cell
  •     1200 cal in Fuelselage (maltodextrin + fructose + IM perform)
  •     600 cal in bento (3 bags powerbar cola chews)
  •     500 cal 3 x IM perform from aid stations (3 x 175 cal less some “spillage”)

Total on bike: 3240 calories (avg 650 per hour)

Run: 2 x bike bottles coke in hour 1 (600 calories), then random refills (at least one bottle per hour)

 

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The “short version”

Swim: felt great, very relaxed, thought I was fast! I wasn’t. Clearly too relaxed…

Bike: Glute seized in the first minute of bike. Couldn’t even pedal properly with that leg. “limped” for 25 mins before I could ride well. Then I was onto the queen k and up to *almost” race pace for the remainder.  Tailwind!… went through 56 miles in 2:18 despite the “limping”. Headwind on the way back! Felt great at the end of the bike.

Run: couldn’t get anywhere near race pace. Probably residual effect of the glute cramp? Cruised 8 min miles to come in 3:29… much slower than the 3:05 I had planned despite running in a speedo. Some chick did “ass slap” me as I ran by with a mile to go, which is a result in itself!

Overall: amazing to be part of this event! wow – superb organization, amazing atmosphere! LOVED every minute of it (except the glute seizing). I even loved the energy lab. Finish on Alii drive was amazing!

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The “Long version”

I’m somewhat conflicted with my post-race feelings about my first time in Kona. On the one hand I’m really happy to have completed it in an “acceptable” time, to have been a part of this amazing event, and all-round having an incredible experience. On the other hand, I put everything on the line in my prep, I planned and executed my training to the tee, but massively under-performed on the day (at least in relation to the amount of work I put in to the preparation). I’ll cover my prep as well as race week in this report, with a high emphasis on the prep.

This is my 4th year of triathlon, 3rd year of IM racing. Kona was my 7th Iron distance race (one of which, Cozumel, was a DNF). I’ve learned a lot with each race, but there is something special (and intangible) about Kona that no other race can really prepare you for. My qualifying race was IM Los Cabos, which in 2013 was definitely a more difficult course than Kona (except for the run which was flatter but hotter). Los Cabos was in March, so I had over 6 months to dedicate purely to Kona prep. I left no stone unturned in my prep for Kona. There were 3 main areas I focused on: fitness & training, aerodynamics and nutrition.

Fitness & training

I did not compromise my training at all, which was quite difficult given that I have 2 young kids (a 2 year old and a 3 month old). My goal was not to just take part in Kona, but to do well. “Doing well” meaning a podium finish in my age group or better. Looking at previous results this would mean that I needed to come in faster than around 09:10 (it turns out that in 2013 I would have had to go sub 9 – wow!). I broke this up into the individual disciplines to figure out what I could realistically do:

  • swim in 60-63 minutes
  • bike around 4:50 (for me this would mean riding around 240 watts)
  • run around 3:00 – 3:10 (my “race pace” training would need to be between 06:30 and 06:50 / mile)

Breaking it up like that enabled me to focus on specific areas that needed improvement, and then work with my coach on nailing each one and then putting it all together.

Swim: I’ve got a history of underperforming in my Ironman swims. Things started to improve after June, when my pool times were good enough (1:17-1:20 / 100y) and I had a few good sub-30 half ironman swims. So I was pretty confident that just maintaining my current form would be good enough to get me to 60 mins in Kona. Kevin Coady (both my coach and age group adversary!) was in about the same shape, so we were swimming a lot together in training and planned on swimming together at Kona.

Bike: Kevin put me on a few high intensity training blocks that really boosted my power numbers in the months after Ironman Los Cabos. The idea was to boost my power and then dial in the longer race pace efforts as we got closer to Kona.  I was in really good shape coming into Kona, actually in better shape than I needed to be in order to achieve my 04:50 goal. This was a good thing because it meant I could ease off on the bike a little, to set myself up for a great run.

Run: I really upped my game in terms of running consistency. I was regularly at 40-50 miles per week, a few approaching 60, and a big focus on race pace runs (6:45-6:55 min/mile) come august/september.

The chart below shows my weekly run volume. As you can see, it increases until September then I dropped the volume down again leading up to Kona.

Run volume

Putting it all together:

I had several key “milestone workouts” along the way… these are workouts that indicated I was on the right track with key measurements like bike power and run pace after a hard bike effort.

So going into Kona, I was very confident in being able swim “steady” for an hour, ride 250w+ followed by a 6:50 pace run. All the things I would need to do in order to come in around 9 hours. In the final weeks before Kona I also did many hours of heat prep (riding in hot garage with no fan, running at midday in ski gear, extended sessions in the sauna and steam room).

For the number geeks out there, here is my training peaks performance manager chart (PMC). If you train with power, I highly recommend using the premium version of training peaks, because you get tools like this. It’s probably the #1 thing that I use to track my training load and recovery. Combined with common sense, you can really optimize your training and recovery, avoiding burnout/over training as well as under training. For those not familiar with the PMC, here is a very quick summary of how it works: each swim, bike, run workout is assigned a training stress score (TSS). Your 7 day average (the pink line) is your Active Training Load (ATL). Your 42 day average (the blue line) is your Chronic Training Load (CTL) and represents your “fitness”. Training Stress Balance (yellow line) measures “freshness” or how recovered you are. So the idea is to gradually increase the blue line over time, through blocks of increased ATL, with recovery in between them. And then as race day approaches, your taper should increase your “freshness” while maintaining as much “fitness” as possible. CTL is actually a pretty good predictor of race performance. For example I know that to go sub 10 in an Ironman race, my peak CTL before tapering should be at around 130-140 TSS/day. Everyone is different, but there are some good benchmark ranges on the endurance corner site that will give you a good starting point. Once you’ve done a few races, I recommend benchmarking off yourself rather than using something generic. I also analyze swim, bike and run CTL individually to make sure that one sport is not dominating (for example a high swim CTL is not going to have as much impact as a high bike or run CTL)

TP PMC

As you can see from the chart, my CTL peaked at 163 TSS/day, an all time high for me. This was exactly where I felt I needed to be in order to come in around 9 hours. For comparison, my CTL before Ironman Los Cabos was around 140.  I went 09:42 in Los Cabos which is a tough course.

Aerodynamics

But it’s not just about the fitness… I also spent some time down at the ERO facility in LA, fine tuning my bike setup, position and clothing choices. Jim got me lower than I’d been before, and we validated that the sleeved octane suit I wore in Los Cabos would save me more time than the “cool” sleeveless suit I was originally planning on wearing in Kona. I also validated that *for me* my Giro Selector helmet was by far the best choice. Jim@ERO has found the Rudy Project Wingspan helmet to test very well on most people. But on me, the Selector was much faster. My dark speed works bento, bta bottle, and my profile design aero bottle on the seat tube (for flat kit) all tested faster with them on than without (good news that fuel and flat kit didn’t come at a penalty!).  I also tested arm coolers, 2 piece suit and a 1 piece suit, all of which had an aero penalty. I didn’t test wheels because I was going to ride zipp 808/404 combo. All in all I spent 3+ hours with Jim which was a very worthwhile investment. I would have liked to spend another 3 hours with him dialling in my fit on the retul bike, but we didn’t have time. The results would also have been difficult to implement since I’d need to replace the stem and bar on my shiv with something that allows me to get into a lower position… I’ll be doing that over the winter so that I have time for testing, tweaking and getting used to a new position.

Nutrition

Through metabolic testing I knew that @ 250w I would need to consume over 650 calories of carbohydrate per hour to avoid depleting my glycogen stores too much. Through practice, I fine tuned this so that I would front load my nutrition with over 750 calories per hour and then drop it to around 500 per hour as the race went on. For the run, I would drink coke (A LOT!). I also ditched gels and bars in favor of “real food” after reading the Feed Zone Portables book. I experimented in training with making my own “sushi style” rice cakes, adapting the ingredients to suit my needs (rice, honey, sugar, cinnamon).

Equipment failure!

2 weeks before the race, things started going wrong with my bike! First of all, I was fine-tuning my seat height when my fitter noticed that the carbon on my shiv was cracked near the seat clamp. She sent it off to Specialized to be fixed, which they did in record time. However, when the bike arrived back, the Di2 wire connection to the internal battery had snapped off during transit. Since this seatpost battery was a custom installation by Calfee design, nobody local had the expertise or spare parts to fix it. I called Calfee up and they were kind enough to clear their schedule to help me. I drove down to Watsonville and waited while they rewired my bike. I then tested it (all good!) packed it up and took it to fedex for shipping. PS The great thing about riding a Shiv is that Specialized FedEx’d our bikes to Kona for us (for free). With all that bike stuff now taken care of, I could get myself ready to fly 2 days later.

Kona!

We arrived a week before the race. I needed a week to unwind from the stress of traveling with 2 young kids! I would honestly rather do another Ironman than do a 5 hour flight with kids… seriously.

traveling with kids: only one of these bags is mine!

traveling with kids: only one of these bags is mine!

Anyway, the atmosphere in Kona was incredible! This is the first time I’ve actually purchased much stuff at an Ironman expo – of course everything “Ironman World Championship” branded – coffee mugs, beer glasses, bags, shirts, cycling kit, jackets. I’m guessing I spent close to a HIM entry fee on stuff there! I also got some cool limited “kona edition” Saucony Kinvara 4 shoes.

saucony

Check-in was super fast and efficient. Kevin and I went to check in together, and we were done in about 10 minutes. There must have been over 50 volunteers just helping with registration. It felt like the ratio was around 10:1 volunteers to athletes. They had a huge banner outside with all the athletes names printed on it – pretty cool!

kona checkin

 

We got a cool goodie bag including some TYR googles and other cool stuff. The one difference to other races is that all the race numbers etc. are just super high quality – you can see that they did not skimp at all, really aiming to deliver a top notch experience for us.

the goodie bag

the goodie bag

I did a few rides out on the queen k on Monday and Tuesday (about an hour each) just to test my bike out and feel the winds. Tuesday was windy – gusting up to 30 mph. I rode in a long sleeve Castelli Body Paint skin suit just to see how hot it felt, and it was actually quite cool in the wind. However you’d need to be houdini to get into that thing in T1, so I was sticking with my plan of racing in the Pearl Izumi Octane. I planned to run in a speedo, so I tested that out in the Kona heat and it felt great. I was already well acclimated to the heat, and I continued the heat prep during the week by wearing warm clothes during the day.

Here is a pic of Tyler leading Kevin and me in some version  of the “Haka” after our speedo prep…

tyler haka

 

Race day

I had left the family in Waikaloa, and I was sleeping at the Royal Kona resort Thursday and Friday night. I went to sleep at about 8pm, and slept well until about 1am when I woke up for no real reason. I tried to sleep again, but was not successful. At 2am I decided to eat breakfast (oatmeal, whey, raisins) and then went back to sleep again. I got up for real at 4:15, ate a big rice cake with honey, drank a big cup of coffee (thanks Caroline for getting up at 3:45 to go and buy coffee for me and Kevin!). At 5am we went for a quick jog “to get the system going” – I did my run in only a speedo and running shoes. The funny thing is nobody batted an eyelid at my attire. We started walking over to the pier at around 5:50. We got there just after 6am, and we were probably the last people through body marking and went to set up our bike nutrition, pump tires etc. They weighed us after body marking, and I was a bit shocked to see the scale tip out at 170lbs (I arrived in Kona at 159). Luckily Kevin was also heavier than expected so we decided that the scale must be wrong.

I somehow managed to lose Kevin in T1, but fortunately we had decided to meet in the water on the far right, so I found him pretty quickly once I swam to the front. We had practiced swimming together – it’s really useful to have “feet you can trust” instead of random people that can’t navigate. We settled in about 5 rows back and waited for the canon.

Swim (1:07)

People started swimming about 5 seconds before the canon went off. This created a bit of confusion, and when it did really go off, some slow swimmers who had seeded themselves right at the front, got swum over by me and others (sorry about that, but next time only go to the front if you are FAST!). I lost Kevin within the first 10 seconds in all the white water, and it must have been 5 minutes before I could see any blue at all. All through that crazy washing machine, I did feel surprisingly relaxed. The pace was a little slow, but you can only swim as fast as those around you if you get stuck in that situation. I felt really good on the swim – nice and relaxed – and I thought I was doing ok because everyone around me looked like they were swimming well, and they were swimming with good form. I wasn’t wearing a watch so I didn’t know that I’d had a bad swim when I exited the water. That’s probably a good thing because I could just relax and get ready for the bike without stressing about making up time. I pulled the top of my TYR swimskin off as I exited the water, and started pulling the octane on (it was rolled down to my waist). I managed to get it on, and then as I got into the tent, a kind volunteer “helped” me to take it off! I explained that I actually wanted it on, and he helped me to get it back on in no time at all. I jogged to my bike picked it up and ran to the T1 exit. The clock read 1:10 as I exited, so I knew that I need to ride around 04:50 to still be on track. I did a semi flying mount and started riding easy.  At this point, Kevin was only 37 seconds in front of me, but that was about to change fast!

 

Bike:

I knew immediately that all was not well. It felt like every muscle in my body was over-contracting, on the verge of seizing. I settled down and tried to take it easy. I felt my glute tightening up, so I pressed my fingers into the tight spot to relieve it. As I pressed in, the muscle “balled up” completely and I could hardly move. I knew from a past “episode” in 2012 that it may eventually come right, so I just soft pedalled for 25 minutes (average 145 watts) until I started feeling better. I saw Kevin coming down the little hill towards Palani, about 5 minutes ahead of me already! By the time I hit the Queen K highway, I was pretty much up to race power and settled in at 240-250w. Now that I was up to speed, I started passing a lot of people. All the way up to Hawi, not a minute went by when I didn’t have to pass someone (or was being passed). There were so many people out here! I’m used to getting clear of the masses pretty quickly, but I was surrounded by people the entire time. There are aid stations every 7 miles, and I took 2 bottles of water at most of them. One went into the bottle cage (fitting badly) and the other I emptied over my body as a proactive cooling method. This worked quite well. I usually start off drinking 2 bottles of water in the first hour and then just drink to thirst. It must have been quite hot because I was drinking a lot more than usual. I didn’t count, but I would guess that I went through at least 12 bottles of water. I only peed twice during the 112 miles which is probably a good amount (not too little, not too much).

 the pic below was taken about 2 miles into the bike… you can see how congested it was

around mile 2

around mile 2

I went through 56 miles in 2:18, testament to the good tailwind we had going out. I saw Kevin coming down from Hawi as I was going up, and made a mental note of the time. A few minutes later I reached the turnaround, and started pushing harder to try and make up some time. I was sitting at my goal watts now (around 250w), passing a lot of people going down Hawi. I went passed the “kevin check point” 5 minutes after him. So at least I was not losing more time to him; we were riding about the same speed which was reassuring. There were a few small peletons that kept on passing me and then slowing down, which was a bit annoying. I’d literally have to sit up, at about 120 watts, just to stay legal distance behind them. I’d then wait a minute or so before overtaking the whole group (7-10 riders) in one go and then settling back in. A few minutes later they would surge and pass me again. This went on for about 15 miles. Eventually I got tired of them so I put in a few minutes at around 270 watts to get clear of them, and then settled down again. That was the last I saw of them. Hopefully they ended up in a penalty tent somewhere. As I went past Waikaloa, the headwind got a bit worse, so it was just head down, stay in aero for the last 25 miles or so. I had finished all my nutrition at this stage, so I took IM Perform at the final 3 aid stations. Before long we were back in town and headed towards T2. I was happy to at least have gone sub 5, and I was super happy that the muscle spasms had not ruined my day entirely. I unclipped from the pedals, coasted towards the Banyan tree (dismount line landmark) and gave my bike to the volunteers. These guys did a great job, there were so many people coming in at this time, and they managed to juggle all these bikes and get them safely racked again.

I heard Mike Reilly announcing Kevin’s name as I entered T2, which meant he was exiting. I changed out of the octane suit, into my speedo, run singlet, socks and shoes, grabbed my frozen coke bottle and some spray on sunscreen, and headed out over the timing mat. I saw the race time of 06:10 as I ran out, and made a quick mental recalculation of my goal. I was no longer interested in a top 10 finish – I knew that was off the table already – but I thought I’d still be able to finish between 09:10 and 09:20. My plan was to hold back for the first 13 miles and not run faster than 06:55/mile, then a little faster up till mile 18, then give it everything I have to the finish.

Run:

I started off slower than intended since we ran up a hill out of T2, but over the course of the first mile there is some downhill too, and I went through mile 1 in 06:58, pretty much on plan. However it felt like I was running a lot faster than that, so I knew it would not be sustainable. I settled down into what felt comfortable, which ended up being 07:30 – 07:45 for the first 9 miles. I just couldn’t run any faster than that. I’m not sure what was causing my run issue, I just assumed that my range of motion was being limited somewhat by the earlier glute cramping.

After Palani, I slowed to around 08:20 for pretty much the rest of the race. Miles 11-16 are on the Queen K highway, which seems to go on forever. 16-20 is an out-and-back into the energy lab. I really liked this section because you can see the ocean for most of it, and the aid stations really did a good job of keeping the energy high and upbeat. As I ran into the energy lab – I saw Kevin running out. I checked my watch to get a time split, which later I would find out was over 20 minutes. The energy lab was uneventful. I remember there was one aid station serving Campbell’s soup – and I was wondering who would want hot soup in the Kona heat!?? Once out of the energy lab, I did a quick mental calculation that if I stuck to 8:15 or faster per mile, I would make 09:40. This helped to focus me on hitting the 8 minute miles, but I couldn’t help thinking how ridiculous it was that I needed to “dig deep” to hit 8:00/mile.  It was great to eventually see Palani road, and I knew that it was only a mile left from the bottom of Palani to the end. The last mile was great! As we turned onto Alii drive, the crowd was loud, enthusiastic and just amazing. I ran down the chute high fiving as many people as possible. Apparently I even high fived my wife Michelle without realizing it! I was glad to be done but just enjoyed soaking up the incredible atmosphere. I didn’t achieve my initial goal, but I was just so grateful that I even made it to the start line, that I overcame the bad cramps and made it to the finish line too. This was my first kona, and at least now I have a goal to beat next time!

kona finish

The road to Kona starts now!

I took a short break after Ironman Los Cabos and Oceanside, with several weeks of unstructured training (still swim, bike, run but basically doing whatever I felt like doing). I did some fun events, like the Silicon Valley Long Course triathlon where a marshal sent us the wrong way and I ended up riding 84 miles instead of 56, and I did the Tour of California Time Trial which is a super tough TT course.

TT start – Tour of California stage 6 San Jose

I also did some aero testing with ERO at the Veldodrome in LA, which yielded some super interesting results! Basically the position and equipment changes I made will save me about 9 minutes in an ironman… I might do a write up on that experience but I don’t want to give too much away! Let’s just say, that based on the findings I think we’ll see some different types of equipment surfacing at Kona in the next few years ;-)

Anyway, now it’s time to get back to serious training! There are only 4 months before Kona, plus I have this little “race rehearsal” 3 weeks before in the form of Ironman Lake Tahoe… other than that I have no big races planned, so I can just focus on my training. I might do a few local races just to keep sharp though. Oh, and I forgot to mention we are expecting our 2nd child in June – talk about loading a lot on the plate!

I haven’t lost a huge amount of fitness. My swim is better than ever and my bike is strong. My running is pretty bad but on the way up. Coach Coady has me running 6 days a week now which really helps me to get back in running shape. The training structure for Kona is pretty simple:

Swim: maintain form, do lots of open water simulations in the pool, and improve speed. At the moment I am fast enough to swim a 1 hour Ironman swim, I just need to make sure I can do it in open water with 1500 other people… Kevin and I have been doing a bunch of OW simulations in the pool at work (like 4 of use sharing a lane, fighting for position and doing a lot of drafting), which is making a big difference.

Bike: I’m going to do several high intensity blocks over the next 2 months, with the goal of increasing my threshold power (currently around 310 watts, would be nice to get it up around 330). Then August / September do more endurance and race specific prep.

Run: focus on frequency with 6 runs a week, about 40 miles, building up weekly mileage as high as I can, with gradual increases. Once August hits, will focus more on race specific prep, and incorporate heat prep.

I’m a big user of Training Peaks, and their performance manager chart is a very useful tool for me. I plan my volume around a constant and gradual increase in critical training load (CTL), and building in enough recovery, measured by the training stress balance (TSB). You can see from the chart below that I’m only just ramping up the volume now. The pink line is my short term workload (7 day average) and the blue line is long term (42 day average). You can expect to see a decent increase in the blue line over the coming months, with a few spikes in pink.

CTL chart

 

Oceanside 70.3 race report

This was my 2nd year doing Oceanside. Having just come off a successful Ironman Los Cabos 2 weeks prior, I had no idea what shape I would be in. My plan was to swim hard (and see if my poor swim in Cabo was an anomaly or that my swimming has regressed), bike hard and then run whatever I could manage.

Swim: 30 mins (4 mins faster than 2012 but shorter course, actual pace slightly slower)
Bike: 2:26 (9 mins faster than 2012, 15W more, and 3.4 w/kg vs 3 w/kg)
Run: 1:35 (4 mins slower than 2012)

The day before the race was a slight disaster. I flew into San Diego at midday, with ample time to get to Oceanside and register. Tribike Transport had shipped my bike directly from  Cabo to San Diego, so I picked up my bike and then started my journey up to Oceanside.  However the Friday traffic was insane and it took me over 1.5 hours just to get to Carlsbad. I first checked into the Sheraton so I could drop my bike off, and thought I’d just inflate my tires and take it for a quick spin. This is where things started to go wrong. My tire wouldn’t inflate, so I took off the valve extender, to deflate the tire first. It slipped as I pushed it, and fell through into my wheel. I tried everything I could to deflate the tire but nothing worked. I took it with me to registration, to see if the mechanics could deflate  it, but they couldn’t either. Ok so it was time to trash a new $20 latex tube. A quick poke and it was deflated. We took the tire off and saw that the valve extender has actually fallen into the hollow area of the Zipp 808 wheel. It was just clanking around in there with no obvious way to get it out. The mechanics  just laughed when they saw what had happened. nice… I spoke to the Zipp people and they said I should just ride with it – after all Zipps are designed to be pretty much indestructible they said!
I continued the checking process, walking around with my clanking carbon wheel. I got my numbers and stuff and headed back to the hotel. It was way after 6 now, and I still had to test my bike out. I quickly replaced the tube, inflated both tires and headed out for a quick spin. 5 mins into the ride and whooooosh! puncture on the rear! $20 Latex tube #2 gone… time for lucky #3! This time it held up, but it was getting late so I kept my ride to a very short 5 mins and went to get the rest of my stuff ready. I quickly put all my numbers on my bike, helmet, race belt, and then got to the gear bag stickers. Ummmmm ok where are my gear bags? It seems that they didn’t give me any! A quick email out to my Triforce teammates confirmed that you actually had to go somewhere else to pick up the gear bags, which nobody told me. This was just bad on the organizers part – I’ve done a lot of races and I just take it for granted that my stuff is all going to be there. Anyway, it was after 8pm so nothing I could do about it now, so I settled in for my dinner of chicken, salad and rice, got my final things packed and turned in for an early night.

I slept like a log, woke up at 3:30, an hour before my alarm but I was awake, so figured I’d just eat, get ready and go. It’s a very quick drive from the Sheraton to the race parking (about 10 mins) so I was there with plenty of time to spare. I picked up some extra gear bags, set up my run stuff in T2 and then rode my bike down to the swim start and T1 (about 10 mins ride). I quickly racked, got ready and then headed down to the start.

The conditions were a lot better than 2012. The water was warmer and calmer, the weather in general was mild / warm, and I think the wind on the bike course was the same, or possibly a little windier.

My swim went ok. 30 mins which was 4 mins faster than 2012, but the course was long last year (or at least I possibly swam it long). As you can see from my training peaks file, in 2012 I swam over 2300 yards at an average pace of just under 1:30/100y and in 2013 I swam 2100 yards in just over 1:30/100y. Maybe I get points for consistency, but I did put a lot of work into my swimming in 2012, and I had improved a lot by November, yet I seem to be back where I started now (poor swim in Cabo and in Oceanside).  As an example, here is my file from Big Kahuna last September where I averaged 1:23/100y with less effort than yesterday at Oceanside. I need to figure this out, but at least I know what I really have to work on before Kona!

Bike: The bike was good. I just rode hard the entire way. The sensible way to ride Oceanside is take it easier on the first half and keep some energy for the way back (hills and wind). However, I was in Ironman shape so figured 56 miles would be ok to go hard the whole way. I felt great for the whole bike.

2:26, 23mph avg speed, 254 watts NP,  3.4 w/kg (based on avg power not normalized) – here is my file

Run: The run started really well. I was feeling very comfortable and hitting out the miles at 6:30/mile which was on plan. I actually thought I would manage a bit faster than that, but was expecting the possibility of going slower. I held this pace for the first 5 miles, and then suddenly the wheels came off completely. I had fueled well, but my body was just very fatigued (lower back, hamstrings) and I could barely hold 08:30/mile. I just held it together (barely) to the end and came home in 1:35 for the run, 4 mins slower than 2012 but I’m in much better run form. I was hoping this wouldn’t happen, but for me 2 weeks is just too soon after an Ironman to give it a hard effort again.

OverallI was happy with my day, obviously disappointed that I couldn’t man up enough on the run to bring it home, but happy to be done and now HAVE A BREAK for at least a few weeks!

Team Triforce wins the small clubs division at Oceanside 70.3

I was really happy to be there with a top bunch of guys from the Triforce team. We really had a blast, winning the division 5 club category (small tri clubs) by over 11000 points! We naturally celebrated post-race in Triforce style with a speedo party in the hotel hot tub!

 

 

 

 

bike

Mexican Revenge!

Ironman Los Cabos Race Report

Los Cabos

Short Version
Ironman Los Cabos, 17th March 2013
My 3rd attempt at Kona qualification, this time nothing went wrong!
Total time 9:42
2nd in M35-39 AG, 5th amateur, 26th overall
Swim 1:09 (9 mins slower than planned)
Bike 5:07 243 watts normalized power, avg HR 140 bpm link to TP file http://tpks.ws/Lfmg
Run 3:19, avg HR 147 bpm

I swam easy/relaxed, biked like an animal and ran comfortably. I was super happy to qualify for Kona. Although obviously the highest achievement was receiving IMTalk’s Age Grouper of the Week award ;-) see http://bit.ly/AGOW2013

I nailed my nutrition in this race. Here is a link to my nutrition report.

Long version
On November 25th 2012, when I pulled into T2 after 112 miles of biking without being able to keep down food or liquid, I quit Ironman Cozumel without even attempting the run, and returning to Mexico was the very last thing on my mind. I’d had a very long season, with pretty much no break since my first Ironman (Switzerland in July 2011). I had planned on qualifying for Kona at IMCdA in 2012, but was hit by a car 5 weeks before, breaking 2 ribs. I still gave it a shot but I was just not in good enough shape to make the cut, missing a slot by 15 mins. Ironman Cozumel was meant to be my redemption race. I flew to Mexico in the best shape of my life, but I got slammed by a virus the night before. I still gave the race a go, but the GI bug resulted in 5 porta potty stops during the bike and my subsequent withdrawal from that race. I never wanted to return to Mexico, but within a few days, I found myself online, booking my spot at the inaugural Ironman Los Cabos. I vowed to return fitter than ever and christened this race my “Mexican Revenge”…

I decided that this time, I would spend as little time in Mexico as possible, to reduce the chances of contracting a bug before the race. I took all my own food, drank only bottled water, and lived like a hermit in our condo, briefly venturing out only to collect my bike and my race packet, and to buy more bottled water. In retrospect this was all overkill. San Jose del Cabo is much more “first world” than Cozumel – it’s basically just an extension of California including the familiar comforts of starbucks and McDonalds, not to mention a large grocery store called “Mega” which is larger and better stocked than most US supermarkets.

Leading up to the race, there was much speculation on the unofficial Facebook page, a fantastic resource that brought more than 400 of us together in anticipation of this “never-done-before” race that nobody knew much about. There were debates about the bike course elevation – some said it was 3900ft, some said it was 7400ft… and boy am I  glad that I trained for 7400 ;-)

People wanted to know if it would be windy, if there would be sharks, whether wetsuits were allowed, were disc wheels allowed? What cassette size to use etc.

First of all let me say this was the toughest IM course I’ve ever done (this was my 6th). It’s very similar to Ironman Coeur d’Alene, except the swim is warmer, with less contact and better visibility (and only one loop). The bike is a bit tougher and slower. The run is about the same. The weather is a lot hotter and there was more wind in Cabo this year.

We stayed in a condo in a complex called “Alegranza” which is just above the golf course, on a hill. It’s about ½ mile from the finish, and about 1 mile from the Grand Faro hotel, which is where the expo / registration happens. I slept pretty well on Thursday night. Friday night was different. I was nervous. I’ve never been nervous before an Ironman, not even on race day. I was definitely feeling the pressure to perform here. I had invested so much time and effort in my past 2 Ironman races, made so many sacrifices and put so much on the line to achieve my goal, that I couldn’t face a 3rd “unlucky day”. That night I dreamed that someone stole my running shoes from T2 and that I had to run the marathon barefoot. I duly instructed Michelle to take my extra pair of running shoes and leave them in the stroller on race day in case that happened!

After setting 4 alarms for 3:30am, I went to sleep at about 9pm Saturday night.  I slept ok, woke up 30 mins early at 3am and ate my signature rice pudding breakfast, consisting of white rice mixed with 1 x EFS Liquid shot (Kona Mocha flavor). I got dressed, picked up my bags, made a double espresso and headed out the door. I was feeling really good, and calm yet excited. I walked down the road to the Best Western (one of the host hotels) and just missed the bus. I waited in the lobby for about 30 mins with some fellow athletes for the next one to arrive. After a 15 min journey we were dropped at the top of the road, and walked about 10 mins in the dark down to the swim start. I quickly put my nutrition on the bike, then took it over to the mechanics to get my tires pumped. They inflated them higher than normal (115 PSI) which I’d be grateful for later. Time flies when you’re having fun, and before I knew it was already 6:15. I put on my wetsuit then headed down to the warm up area, a small bay adjacent to the starting bay, the same area where we would finish. I only had time for about a 5 min warm up then walked over to the start. We watched the pros go off and then 15-20 mins later we lined up and the siren sounded! Our long day had finally begun!

This was one of the most pleasant swims I’ve had in an Ironman start. I started in the front, 3 rows back to the right of the beach. I had zero contact over the first 500m to the first buoy, before we turned parallel to the beach for the long 1500m back straight. At some point in the middle of this it got a bit congested. A guy was coming from my right, pushing me to the left, where there was another guy. So I was making contact with both of them (unavoidable). The guy on my left then got fed up with me, stopped swimming, turned around and physically pushed my head under the water. Having played water polo in school, my first reaction was to pull his leg back and punch him in the face, but I calmly just let it go – you don’t want to get agro about some idiot so soon in the day! Secretly I do hope he had a really tough day… The rest of the swim was uneventful. I could feel a bit of current on the way back to shore, but it didn’t seem too bad. I was shocked when I got out of the water and saw the clock reading 1:09. I was expecting a swim time of an hour, maybe 1:05 if something went wrong. But 1:09 was ridiculous for me. To give you an idea, I do my slow “cool down” set in the pool, without a wetsuit, faster than that!

Fortunately for me, the swim is the shortest part of the day, and I had plenty of time to make it back. I took off my wetsuit as I got out of the water, making it easier to run up the hill to T1. I grabbed my bag, ran into the changing tent, put my wetsuit in the bag and ran to the bike. My shoes were already clipped in, and my helmet was waiting on my bike, so I put it on, grabbed my bike and headed out the transition area. I jumped on the bike, and then headed up a steep little hill with intermittent cobble sections until we hit the main highway. As I hit the highway I put my feet in my shoes and eased into the long part of the day.. In the past I’ve experienced severe glute cramps if I don’t ease into it, so I kept it steady / easy for about 5 mins before building up to my race effort. The good thing about a slower swim is you pass a lot of people on the bike! I came out of the swim in 223rd place so I had some catching up to do…

You start with an out and back section from Palmilla to San Lucas where you turn around. The road is continually rolling (with some short steep sections too), and there is no flat part at all. Before long the pros started coming back towards us, and I started counting. Kevin (my coach) had said that I should aim to be top 100 at the first turnaround, top 50 on the 2nd lap and then work my way up until the end of the bike. At the first turn I had worked my way up to place 103. I passed another 20 more people and then was alone for a long time, until we hit the long toll road hill going up to the airport close to the end of lap 1. When you look at the elevation map, this looks like it’s going to be the worst hill but it’s actually one of the mildest, even though it’s about 4 miles long. I passed a lot more people on this hill and on the exposed section in the desert out n back section. There is a very exposed bridge where I nearly got blown off my bike by the gusts of wind, but I managed to hold on for dear life. Then it’s back down the long hill and on to lap 2. I went through half way in around 2:34, so at that stage I thought I was on track for a sub 5 bike split. I had averaged 241 watts, and I was planning on riding lap 2 just above 250 watts, which I thought would get me back a fair amount of time. Onto lap 2 and I put down the gas. Again I was alone for about 20 mins, before I started hitting the small packs of female pros. I was now flying, tucked into a very aero position and cranking out 260-275 watts on most of the short hills. There was a headwind on the way to San Lucas but it didn’t really bother me. The turnaround came in no time, and then I was riding back to San Jose with a nice tailwind/ rear crosswind. The wind picked up quite a bit on the 2nd lap. The long toll road hill was tougher this time around, and I stayed out of aero on the exposed section, which cost me some time but prevented a possible crash! At the far turn around, I almost came to a complete stop because the wind was so strong. I had to get out of the saddle and really stomp just to get going. I saw a few backmarkers still on lap 1 drafting each other here. To be honest I don’t think it was malicious, just a case of survival! There was one short hill (10% grade) and then a long downhill between me and the final ride into town. At this stage I could see that a sub 5 was not going to happen, but it was clear that I had still had a decent ride.

When I arrived in T2 it was like a ghost town. There was nobody in the change tent and the run bag racks were full. So I knew that I must have made up some good time. Unfortunately, the volunteers couldn’t find my run gear bag. I thought my Friday night dream was coming true and that I’d have to run the marathon barefoot! I was grateful for that one day when I did a 15 miler in my Vibrams… at least that was some preparation. After about 1.5 mins, the “manager” came and eventually they found my bag. Into the change tent, I made up some of the lost time with 7 little mexican kids helping me put my shoes on, take my helmet, pass me sunblock, give me my water bottle. I still made it out in 2.5 mins which is not bad, but without the delay I would have had a super fast T2 time.

This is the first time I’ve started the IM run quite high up the field (I was now top 30, although at the time I had no idea what place I was in my AG). It’s kind of a strange experience; the road is empty, and the crowd + volunteers have all this pent up excitement that gets unleashed on you. The crowd support really amped me and found it pretty difficult to hold back at first. I glanced down at my garmin to see my pace, and it was showing “00:00”. I use my avg pace view a lot in Ironman racing because my pace somehow feels different than it does in training. At the start of the run I often go out too fast, so I use the pace to hold myself back. And then from half way I use the pace to push myself harder (I often think I’m running faster than I am). This non-working Garmin was a distraction I didn’t need right now. I tried resetting it but that didn’t help. I still had heart rate and lap time, so I decided to just run according to feel, and manually hit the lap button at the odd mile marker to check my pace. I used heart rate as a very rough indicator of effort. I was at around 156 bmp which is 6 bpm higher than my target cap. But it was very hot so I gave myself the 6bpm “credit” since I was feeling very comfortable and relaxed.

My target pace was just over 07:00 per mile, so I was a bit surprised when I went through 3 miles averaging 6:40 / mile. I knew this would not be sustainable so I immediately slowed down, aiming to get my HR back down to around 150 which I knew would be closer to my intended pace. After 6 miles I passed a guy who I thought was in my AG who was now walking. Soon after a guy in 30-34 flew past me – he must have been doing close to 6 min/mile! Soon after I saw Michelle and she told me I came off the bike 2nd in my AG. Since I had just passed that other guy I thought I was now in the lead, but I wasn’t sure. Either way, I knew that I was 1st or 2nd, and since my goal was to get the Kona slot, I was assured of achieving my goal as long as I didn’t screw it up! My strategy changed immediately – I eased up to a steady pace and stopped “pushing”. The only thing now standing between me and my slot would be cramping, seizing quads, or something else that could result from running too hard. I focused on steady intake of fluids (I drank only Pepsi the whole run), a little salt, and keeping myself cool. The aid stations at this race were PHENOMENAL. By far the best Ironman aid stations I’ve ever seen (yes, even better than the super-organized IM Switzerland). They were placed every km, and were fully stocked with ice, ice-cold water, pepsi, gatorade, gels, bananas and lots more stuff. I took 2 waters at every station and drenched myself to keep cool. I must have thrown about 5 buckets of ice down my tri suit in total. And it was easy to keep my bike bottle topped up with fluids without having to stop once.

The run is 3 loops of over 8 miles, it’s flat and rolling with a few easy hills that break it up nicely. Some people said the run was boring but I thought it was great. On each lap, you run half way down the finisher chute, which is packed with spectators. It’s a huge boost to get the cheers of the crowd to keep you going, and is something to look forward to each lap. I was still feeling good as I went on to my 3rd lap. I just kept running, refilling my bottle with pepsi and keeping cool with water and ice. At this stage I still thought I was winning my age group, but nobody had passed me yet so I was still just running comfortably. About 1 mile from the end, a guy in my age group came past me. This woke me up out of my daze and I put my foot on the gas. I accelerated past him and did the last mile in about 6:40. He must have been on a different lap, because when I checked the results, 3rd place was more than 10 mins behind me, but at least I had a strong finish! I was elated to have finally nailed my Kona slot, and to have had my best race ever, with a PR on the toughest course I’ve done.

The finish area was great. I skipped the food, had a quick ice bath and then headed to the massage tent which was empty except for a few pro women and a lot of bored massage therapists. I offered to help them out with their boredom, and I had 2 of them working on me for about 40 minutes! They were really good and I’m sure that helped alot with my recovery.

There were some mexican kids who obviously mistook me for someone else because they all wanted my autograph, and to have their picture taken with me :-)

Another possibility is that they had already heard the rumour that I would become Age Grouper of the Week on IMTalk, the world’s premier Ironman podcast!

All in all this was a great race, but a very tough race. It was very well organized and the crowd + volunteer support was amazing. The swim was really great although too long (many of us measured over 4.2km on our GPS watches). The bike is tough, which is fine as long as you expect that (there was no official guidance on the course prior to race day, just speculation). The run is awesome. Nice and rolling which breaks it up a bit compared to a pancake flat course. The only improvements that come to mind are to fix the speed bumps and potholes on those few sections of the bike course. Besides that, the road conditions were very good.

Lastly, the awards ceremony on the Monday evening was the best that I’ve ever been to. It’s in an outdoor waterfront area in Cabo San Lucas, with loads of restaurants, bars etc. around it. There was a great buzz with cool music and just generally a great atmosphere.

In closing, I’d highly recommend this event, as long as you don’t underestimate the difficulty of it. If you want an easy Ironman, this isn’t the right one for you. But if you want a challenging race in a great location with amazing support, do it!

See you in Kona!

Ironman Los Cabos Nutrition Report

This is the first time I’ve posted a separate nutriton report, mainly because I finally got it right! The most critical for me is getting the bike nutrition right, since you can’t take nutrition on the swim, and you just take in what you can on the run (I take only liquid calories in the form of coke and pepsi, maybe a gel if variation is needed). For my full race report click here.

Ironman Food!

In the past I’ve only taken in around 400 cals/hour (mainly because I didn’t think I needed more than that). Through some initial (and quite experimental) metabolic testing I knew that if I was going to push hard on the bike, I’d need to take in over 500 cals, preferably more. So I lpanned my nutrition out, tested it several times on training rides and then in my Ironman rehearsal workout 3 weeks before race day. During my rehearsal, I managed to take in over 650 cals/hour but in cold conditions. I figured that around 550 would be ok in the heat.

I’ve got to say it all went very well. Here is a breakdown of both my pre-race and during-race nutrition:

 Pre Race
During the taper I ate lots of veggies, a high % of protein, but very little red meat and no processed carbs (the only carbs came from fruit and veggies). From the Thursday I started eating a higher % of carbs, mainly rice & oatmeal, no gluten or fiber. I think the no gluten paid off well, even though I have no official gluten issues, it seems to make it easier on my GI system to process other foods.

Friday: HUGE bowl of oatmeal with whey protein, some eaten at breakfast and some at lunch. Rice and tuna mid afternoon, and a light dinner of rice and vegetables.

Saturday: Pancakes for breakfast, rice and veggies for lunch, light dinner of rice and vegetables. Some rice bars during the day, and a bowl of oatmeal just before bed.

Race morning: “race day rice pudding”: 1 cup white rice mixed with 1 x EFS liquid shot kona mocha flavor.
1 x Starbucks frappuccino (you buy this in a glass bottle)
Cup of coffee (double espresso with hot water AKA Americano)
3 scoops IM perform, sipped frequently between leaving home and starting the swim
1 x gu gel 45 mins prior to swim
1 x gu gel 15 mins before swim

Bike: 5:07 243 watts normalized power, avg HR 140 bpm link to TP file

Approx 2820 cals, 560 per hour
– 200g maltodextrin, 100g fructose, 2 x IM perform scoop, 2 x nuun in Shiv bladder (1350 cals)
– 2 scoops IM Perform, 1 scoop Scivation Xtend (BCAA) + some fructose between the bars (200 cals)
– 2 x clif bars, broken into 6ths, in the bento (500 cal)
– 12 x gummy worms (390 cals)
– 2 packet cola blocks (380 cals)
– water to thirst

Garmin set to beep every 5 mins. Alternate every 5 mins food with gel in Shiv Fuelselage (bladder). eg
0:05 – 1/6th Clif
0:10 – 1 sip from bladder

I first finished the Clif bars, then moved onto the powerbar cola chews and gummy worms

Run
I left a bike bottle filled with Coke in T2, and then just refilled that with Pepsi from the aid stations. I did that on the go, I didn’t stop once on the run. Total run nutrition
– about 3-4 liters of pepsi (no idea really, just kept sipping every 2 mins)
– 1 x clif shot bloks Margarita flavor (180 cals)
– 1 x gu gel
– drank water to thirst

Overall I was very happy with my nutrition. I took in a lot of calories on the bike with no gastric distress, and I got through the whole race with zero toilet stops (first time ever).  Next step is to get this right for Kona, which means taking a similar approach but practicing it a lot in hot weather. Los Cabos was almost as hot as Kona but not as humid which makes a big difference.

Fine tuning ironman nutrition with metabolic testing

It’s often said that nutrition is the 4th discipline in Ironman. Eat too much and you bloat, slowing you down. Eat too little and you bonk, slowing you down or even worse, stopping you in your tracks. In an ironman race I burn around 10,000 calories. The body stores about 2000 calories in the muscles and liver as glycogen, meaning that a minimum of 8000 calories need to come from food taken during the race, as well as body fat. But how much comes from body fat, and how much needs to come from “on board nutrition”? In the past I’ve worked out my nutrition based on good advice, followed but trial and error during training and racing; basically eating as many calories as possible without bloating or cramping. In an effort to get a bit more scientific about nutrition, I decided to experiment with a metabolic test.

During the test you wear a mask connected to a machine that analyzes the amount of oxygen and CO2 in your breath. This allows you to calculate the % of calories that come from fat vs carbs, as well as the total calories per minute. With input from Coach Coady I drew up a test protocol where I would ride at increasing intensities every 5 minutes. I would then be able to see how much fat vs carbohydrate is burned at each different intensity:

15 mins @ 220 watts (steady state effort / zone 2)
5 mins @ 230 watts (lower Ironman race pace)
5 mins @ 240 watts (upper Ironman race pace)
5 mins @ 250 watts (half Ironman race pace)
5 mins @ 275 watts (gradual hill in a race)
5 mins @ 300 watts (steeper hill in a race)
10 mins @ 240 watts (return to Ironman pace after a hill)
1 min @ 300 watts
1 min @ 320 watts (threshold)
1 min @ 330 watts
1 min @ 360 watts
5 min @ 220 watts cool down

The results were pretty interesting – or even slightly confusing! You can view an interactive chart of the test here and a static image with some additions/annotations below.

chart-zones

At 200W, it’s pretty much 50/50 carbs (yellow line) and fat (green line). Interestingly it’s not constant, but shifts up and down all the time.  It also seems that as I change efforts, the fat burn rate goes up for a bit. A good example is as I switch up to 275W, my % fat burned goes up to 63% – so for 2 mins after increasing effort, I was burning more fat than carbs. Very soon after that, however, I’m burning almost 70% carbs.

270W

as I increase to 275W, the % calories from fat goes up!

As I step it up to 300W, the same thing happens. The % fat hits a lower peak, but still reaches 50% / 50% for a short while. Then the % carb rises sharply to 80%

300W

I then returned to 240W, where I entered a good fat burning state again (60% fat 40% carb),  higher than the first time at 240W, despite my heart rate being a lot higher (167 bpm now vs 144 bpm then)240WThen I hit the fast ramps at the end (300,320,340,360 watts), and by the time I finish 1 min at 360 watts I’m burning 100% carb and 0% fat, at a rate of 1600 calories per hour!

360W

 So overall it was an interesting test, yet it was not as conclusive as I imagined it would be. I got the info I was interested in, which was what I’m burning at Ironman race intensities. But I’d like to do some repeat tests to see the results at lower intensities, and maybe another time also go beyond 360W just to see what happens at the max (we hadn’t designed this as a VO2 max test). I’d also be interested in following this test with a run test to see what my metabolic rate is like at Ironman running pace. And maybe a test after 3 hours of riding to see if that makes a difference. In fact there are so many variations I’d like to do, maybe I should just buy my own testing rig ;-)

 

How to kill 4 hours on an indoor trainer

If, like me, you signed up for an early 2013 Ironman, you’ll probably find yourself faced with the choice of braving the cold outdoor winter, or stuck indoors on a trainer for hours on end.

shiv on trainer

Last year I was hit by a car a month before Ironman Coeur d’Alene, breaking my ribs. Unable to run or swim, riding on an indoor trainer was the only option available to me. The silver lining in all this, is that I learned a few tricks that help to make long indoor sessions more bearable. Here are two of my most-used workouts:

 

Descending from 60
This first one comes from Coach Coady – this session of his really helped me to get a lot of volume during the lead up to IMCdA despite having broken ribs. I did this workout about 3 times a week, sometimes back-to-back on Saturday and Sunday. It’s a much easier way to pass 4 hours on a bike: This long ride is usually done as a steady or lower steady (zone 2) effort. Break the ride up into descending intervals of 60, 50, 40, 30, 20, 15, 10, 5 minutes. After each interval you are allowed to get off the bike for a few mins, stretch, eat something, go to the toilet etc. Since each interval is shorter than the one before, mentally it feels like it’s getting easier. Before you know it, you’re at the end and hey presto! 4 hours done!

Guilt food incentive intervals
This is another one from my spell of broken ribs. Since my total volume was less (no running or swimming), I had to really watch my diet to avoid weight gain. That meant less justification for the naughty foods, but I used that to incentivize myself to complete my workouts. Let’s use one of my favourite foods as the example – I love pizza! So I’d take a delicious pizza and cut it into 6 slices. I’d then get on my bike and ride for an hour. Then the intervals starts. Ride for 30 mins, then you are allowed to stop and eat a slice. Get back on the bike, ride another 30. Another slice. and so on, so forth. A 6 slice pizza + the first hours gets you 4 hours on the bike! You can also add bonus foods for hitting predetermined wattage targets, like 2 scoops of ice cream if I include 2  x 15 mins @ tempo effort.

The other benefit to me personally, is that I now do these often, instead of riding out on the road. That’s a reduced chance of being involved in a crash or hit by a car. I probably only ride outside once a week these days, making the odds of an accident a lot less.

For those that try these out – good luck and happy training!