Tag Archives: bike

IM Boulder Week 21 Wrap-Up

Week 21 of training for Ironman Boulder 2017 is on the books. I can’t believe it is only 6 more weeks until race day. 5 months of training are behind me already. Although February was a bit of a wash, due to a pretty bad case of Bronchitis for a solid two weeks. March and April have been mostly trying to get back to where I need to be.

The early part of the week was spent mostly recovering from the St. Luke’s Half Marathon. My run on Wednesday was still feeling a little soreness in the legs. Thursday was a really good day. I had a great swim and was able to get out with some work mates for a really nice 2-hour ride.

My 2nd run of the week on Friday was ok. It was bit warm out(~85F) so that never works well for me. I took it easy and just kept things in zone 2.

My long bike ride on Saturday morning was great. I followed most of the old DCT ride route making my way up to Kempton, PA, down to Werley’s Corners and back again, totally just under 75 miles. Not super fast, but it was breezy and my watts indicated I was working harder what my speed indicated. It was warm Saturday, but the sun was behind the clouds most of the time so that helped.

I was also playing around with a GoPro too. ūüôā

I drank two bottles of Skratch Labs, one water only, one bottle of Hammer Perpetuem(3 scoops) with some Beet Elite powder. I also had an Amrita¬†Bar and a Honey Stinger Waffle for some solids. Oh yeah I also got some free, sample vegan crackers from the Rodale Institute while I stopped for a “natural break”, Phil Ligget would say.

I finished things off with a 20-minute brick run and broke in a new pair of Saucony Freedom ISO’s. More on those later.

Sunday was a bit cooler and overcast. Perfect for a long run. I was a bit leery about how the legs would feel after the long bike the day before, but things were feeling pretty good. I got in a little over 16 miles in about 2.5 hours. Things were getting a little stiff towards the end though and my IT band was tightening up. While stretching at a stop sign a guy stopped to make sure I was ok. That was cool! ūüôā

I also ran the entire run in my new Saucony’s. They did pretty well too. No brake-in required. ūüôā Not sure if they are marathon material though. They are soft and comfortable, but not quite as luxurious as the Hoka Cliftons. Of course, the Hoka’s would have covered my feet in blisters too and the Saucony’s didn’t.

One other note was that I got in two good core strength workouts in this week too. I have been slacking on that lately and I am starting to feel it. I am thinking that this was also why my workouts towards the end of the week were better.

All-in-all feeling good. Another pretty big training week this week and then a little rest the following week.

Race Report:French Creek Olympic Triathlon 2016

The French Creek Triathlon was my first triathlon¬†event of the year. I didn’t know a whole lot about the race, but the timing of it fit well into my schedule. After checking out the race course and past results on their website, I knew I was up for a challenging event. Most of the prior years’¬†Olympic distance finish times in my age group were hovering around the 3-hour mark. A bit long for typical Olympic distance events. Usually, I am around the 2:30 time frame for Olympic distance tris. Having mountain biked at French Creek in the past, I knew it was hilly and the bike and run course solidified this.

I drove an hour up to French Creek State Park on Saturday, via the beautiful back roads of the Oley Valley, to pick up my race packet and do a little bike/run brick workout to preview the course a bit. The bike route was definitely hilly and most of the roads were in nice shape except for a partial stretch of Rt 345 that is in dire need of repaving.

I had to delay my course recon ride a bit while the French Creek”Tough Kids” triathlon was finishing up. It was pretty cool seeing all these little kids out there giving it their all. While I was waiting a minivan pulled up and the guy driving rolled the window down and introduced himself. It was Todd Hydock, another Amrita Ambassador that lives in the Philadelphia area. I had known of Todd but had never met him in person. We chatted for a while until the kids race had finished. Todd was doing the sprint race on Sunday, so we would talk more on Sunday.

Race swag was pretty nice for a small event. They had a nice white race tech shirt and a Clean Bottle water bottle. I had always wanted to get a Clean Bottle but never got around to getting one. There was also a reusable cloth tote bag and some other items from Brandywine Valley tourism too.

It was pretty dark for the ride up and it was just barely cracking light when I arrived at the race venue. It had rained heavily overnight and was still overcast which kept things dark until I got to transition.

I found an empty space on the rack right at the swim-in/run-out end of transition. Everyone else seemed to be congregating towards the other end. I preferred having space. It was still quite damp out, so I was happy to suit up early with my wetsuit.

I gingerly made my down to the swim start in bare feet to get in a little warm-up swim before the race. I was the first one in the water. Water wasn’t too bad. A little cool but perfect for a wetsuit swim. The water was a light, muddy color but not so dark you couldn’t see at all.

I had a lot of time before my wave start since it was the 2nd to last wave. My toes were pretty much numb by the time the race started. I really need to remember to bring some old flips or socks or something. I chatted a bit with a lady named, Jennifer from NJ, who was also outfitted in full Amrita Kit. She was not an Ambassador but knew Arshad and was a loyal Amrita customer.

I also ran into Amy & Bill Kline who are good friends with my old tri-blogger-buddy Shanna. I have run into them a lot over the last couple years and they are really nice to talk too. I didn’t know it after the race, but it was their 17th wedding anniversary that day. Pretty cool to be doing a triathlon for your anniversary!

The Swim

Finally, my wave was up. I sauntered into the water and was trying to stay back a little and to the left. The problem was everyone was staying back from the starting line. I was not about to stay back that far, so I ended up moving past everyone to the start line which was about waist deep. Not exactly where I like to be, but if they are going to lag back I might as well take the head start.

French Creek Olympic Triathlon 2016-Swim Exit

French Creek Olympic Triathlon 2016-Swim Exit

 

The first 200 yards kind of sucked like it usually does. It is just full of anxiety and nervous energy that it makes it hard to breathe. There was a little bit of bumping since some of the faster guys were going past or over me. Eventually, things settled out and got into my pace.

I had mostly clear water from there on out. Although I could have used some drafting help, not having to deal with others is nice too. I maintained a pretty steady swim and held steady for the rest of the two loop course. I never looked at my Garmin until I actually got out of the water.

I never looked at my Garmin until I actually got out of the water. It ready somewhere around 27 minutes, which is ok for me. I was hoping for faster but whatever. The worst thing is that the timing mats are the entrance/exit to transition, not at the swim exit. And it was at least tenth of a mile run to transition over little rocks. So my swim time ended up being around 28 minutes. I hate that!

T1

The 1st transition went rather smoothly. Ditched the wetsuit and popped on my bike shoes, helmet and off I went. Ba-da-bing…ba-da-boom!

Bike

There were practically no flat sections on this entire bike course! You are either going up or going down. Nothing in between.

French Creek Olympic Triathlon Bike Course Elevation Profile

French Creek Olympic Triathlon Bike Course Elevation Profile

The road conditions are mostly good, except for one smaller section on Rt 345 that is in SEVERE need of paving. It also would appear to be a well-shaded course, but hard to tell when it was so overcast. The road was also pretty wet

French Creek Olympic Triathlon 2016-Bike

French Creek Olympic Triathlon 2016-Bike

from the rain the night before.

My goal on this leg was to not overcook my legs on the hills and save something for the run. I would also try to bomb the downhills as much as possible and use “gravity” to my advantage.

I feel I executed that plan fairly well. It was surely not the fastest of rides, but my legs were still pretty fresh at the end. I ate one and a half Amrita Bars and 2 bottles of Skratch Labs during the ride. It is pretty easy to eat when you are climbing hills all morning.

T2

T2 was a bit of a blunder. I left my running shoes tied in a double know…duh!! So I was there fumbling around with that for far too long. It was such a rookie mistake. I also put socks on, which cost me some more time. Despite that, I still got out in 2 minutes and looking at the results probably would not have made much difference in the end anyway.

Run

The run started out flat for about a 1/4 mile and then it was up…and up…and up…for the first 4 miles. As soon as my legs were getting accustomed to running, the hills started. There was one section along a small lake that flattened out for a little bit, but then it was up again. The Olympic course also took a left, when the Sprint athletes went¬†right back to the finish, to enjoy another larger hill climb. ¬†By the time I reached the top my legs were screaming. I even walked about 10 yards or so just to get my HR down a little bit.

French Creek Olympic Triathlon Run Course Elevation Profile

French Creek Olympic Triathlon Run Course Elevation Profile

 

French Creek Tri Run

French Creek Tri Run

After the 2nd turnaround at the top of the last hill, it was all downhill for 2 miles to the finish. Ihave to say that last two miles were actually pretty fun. You knew you could just coast it in at that point. I felt bad for all the other athletes who were coming up those hills and was trying to give them some encouragement as I cruised past them.

 

I crossed the finish line feeling pretty good. The last 2 miles actually refreshed me a bit. Finish time was 3:01 and a few seconds. Not the best time for a Olympic distance event, but this was not your ordinary Olympic distance race.


French Creek Tri Finish

French Creek Tri Finish

Post-Race

After the race, I met up Amy & Bill, My Amrita-buddy Todd, and also Terry & Sean Fenoff who I had met at my a strength training workshop that my strength coach had a couple years ago.

I stopped by the timing booth and looked at the posted race results. ¬†I saw that I came in 4th in my age group, which left me a little disappointed that I missed the podium by one place! Ugh…so close!

I decided that it wasn’t worth sticking around at that point and started packing up my bike and things in transition. I was also texting my wife telling her I got 4th in AG. While I was doing that Bill had stopped by and congratulated me on getting 3rd Place in my AG???!!! What??!! He informed me that the 1st place guy in my age group won the overall 1st place for the race, so that got me into 3rd! SWEET!!

I immediately text my wife back and said “scratch that…I actually got 3rd!” She was a little bummed that she wasn’t there now. So back I went and hung out for the post-race awards. It was pretty cool since Bill & Amy both won their Age Groups and they announced that it was their 17th wedding anniversary too! Also, Terry, Sean and Todd all podiumed too. ¬†So it was pretty cool to see everyone up there.

French Creek Tri Podium

French Creek Tri Podium

I was pretty happy to finally get a podium finish in triathlon. I have been doing this for over 8 years and have yet to get a podium in a triathlon. I got one for running races and duathlons, but never a triathlon. I think the build up of experience over the years with good coaches and my focus on strength training this year is making a difference.

Next up Ironman 70.3 Syracuse…

Thanks for reading!

Bike Course Comparison: Ironman Lake Placid vs Coeur d’Alene

IMLP vs IMCdA BikeSeveral people have asked me how Ironman Coeur d’Alene compares to Ironman Lake Placid, namely the bike courses. So, I decided to attempt to answer that question with a bit of a comparison of the data that I accumulated from the last two races. It was fairly difficult to find any one tool that conclusively compared the two courses, so I used a few different methods. It is a bit off-the-cuff, but it might help to give some people a little idea of how similar or different these coursed really are.

First off, I tried using¬†Garmin Connect. While it is pretty easy to select two rides and click compare in GC, having IMCdA recorded as a “Multisport Activity” from my Garmin 920xt proved more difficult to compare since IMLP 2014 was recorded as just a single ride. Then I had to export the IMCdA Ride as a TCX file from the MultiSport activity and re-import it again by itself. When I did that, it didn’t calculate my Normalized Power watts at all and my average watts were off by about 3 watts. I then filled them in manually.¬†So I finally got them in a table format which is below.

Garmin Connect IMLP vs IMCdA Ride Compare Table

Garmin Connect IMLP vs IMCdA Ride Compare Table

So, these courses above look very similar. The only major differences was my power output for Coeur d’Alene was about 20 watts less on average and normalized power. Note that I used the same Stages Power Meter for both races. The corrected elevations here¬†show only 400 more feet of climbing at Lake Placid and¬†about 500 more feet of loss as well.

Next I jumped over to Strava where I have the Stravistix extension which provides some more information on the grade of the courses. Thanks to the Stravistix Google¬†Chrome Extension¬†for Strava from Thomas Champagne¬†for the statistics below…

IMCdA 2015

Ironman Coeur d'Alene 2015 - Bike Course Grade Stats

Ironman Coeur d’Alene 2015 – Bike Course Grade Stats

IMLP 2014

image

Ironman Lake Placid 2014 – Bike Course Grade Stats

Here again, the courses are very close. The only thing that really stood out to me was that IMCdA has a little more flats and IMLP has a little more downhill.

Equalizing Course Profiles at 0 Elevation

I also was able to import the original Garmin FIT files into Golden Cheetah, which allowed me to the export the raw data points from each ride/course into a spreadsheet. I then imported those rides into my favorite analysis tool, QlikView.

I equalized the starting elevations for each course to zero for each race profile. Next, I¬†adjusted the rest of the points elevations’ by the difference from that starting elevation to zero. Plotting this way then moves the course profiles on top of one another(below) as if they started at exactly the same elevation. This gives us a interesting perspective of the courses that I would not have seen looking at the numbers above. While the numbers look the same the profiles are very different.

The Coeur d’Alene course is much more up-and-down in the range of 0-500′ climbing. Lake Placids’ long downhill section into Keene¬†provides you with a nice long and speedy descent, but then you pay for that later with the very a very long, gradual climb from Jay all the way back to Lake Placid. This climb continues on into your second loop at LP too after heading through town. So if you like a constant gradual climbing then Lake Placid is more your style, whereas CdA is more for the folks who like big rollers.

Equalized comparison of IMLP vs. IMCdA Bike courses

Equalized comparison of IMLP vs. IMCdA Bike courses

The one thing I didn’t take into account here was the wind. For Ironman Coeur d’Alene 2015, the wind was coming out of the NNE mostly at around 7¬†MPH. This provided a nice¬†tailwind from mostly the first turnaround at Heggins Point all the way out to the second turnaround. Coming back to town thought was obviously a headwind. Not a bad one, but I could definitely feel it. Lake Placid in 2014 was a little higher at around 8+ MPH out of the South. It always seems to just whip right up through the Wilmington Notch as you are grinding your way back to Lake Placid. 2014 also had a the nice edition of nasty thunderstorm on the first half of the first loop too.

EFD -Effective Flat Distance Overall

For one last comparison, I had stumbled upon the Flacyclist.com site by Tom Jordan. Tom has a calculator tool he put together that figures our what the Effective Flat Distance(EFD or EDO) of a ride is. This is basically how long the ride would be if you took into account the climbs and descents and just flatten everything out. It seems pretty complicated, but probably a more accurate way to equalize different courses for comparison.

I downloaded Toms’ spreadsheet version of the calculator and filled in the data. Getting some of the required fields tooks some data wrangling. I used the ride extract from Golden Cheetah and then did some Excel magic to figure out the climbing(> 1%)/descending(< -1%) distances. I had also downloaded¬†hisorical weather info from Weather Underground site. I used some default values for area of rider and things like that. I set¬†the wind direction at 45 since both courses were basically out-and-backs so there was a combination of headwind and tailwind. You can view the calculations here…

Looking at the two course calculations above, you can see the (EDO or EFD)Effective Overall Distance for each ride is in the 2nd to last row of each image above. The first distance value is taking wind into consideration the other is not. Based on the no wind calculations here, the IMLP was equal to about 121 miles in EFD but the IMCdA course was just a couple miles more at 123 giving it a very slight edge in difficulty. But not much

Taking the wind into consideration, IMLP 2014 averaged about a mile or so more per hour(8.24mph) over the time on the bike course than IMCdA 2015(7.4mph). With an equivalent amount of head vs tailwind, this effectively evens both the courses out at about 142 miles and some change.

This comparison also seems to point to both courses being very comparable in difficulty. The only difference being what type of ride do you prefer? Do you like to maintain a steady uphill climb over a long distance or do you prefer more shorter ups-and-downs?

Endurance Sports, FinisherPix, Full, Idaho, Ironman, Race, Sports, Triathlon, United States, coeur d'alene, imcda, multisport, tri

Ironman Coeur d’Alene Bike

Personally I liked both courses in their own way I guess. I really feel like I could have PR’d the Coeur d’Alene course under normal¬†temperatures this year. Once that heat kicked in, the wheels just fell off. Despite that I was still able to come in only 5 minutes later than Lake Placid the following year. I was under 3 hours for the first 56 miles while the temperatures were still reasonable.

I hope that was somewhat helpful to anyone considering either of those races. They are now moving the full Ironman in Coeur d’Alene to August next year, so 90-100 degree temperatures may be the norm for that race now. Some locals told me that that weather is more typical at that time of year there. That pretty much takes that off my list of races to try again! Hopefully next year I can compare the Ironman Mont-Tremblant course to these two courses.

Thanks!

 

IMCdA 2015 Training Log-Week#24(June 8-14)-Taper Week 1

Ahhh the old love-hate relationship with tapering continues. While greatly anticipated, this break in training¬†and the general feeling of malaise that comes along with it I did not. I guess you can’t have everything.

The Ironman Lawn…

I was finally able to get my lawn looking somewhat manicured with some extra time on my hands now. I had been cutting the front mostly so that it at least looked well kept from the street. The back was another story. I had cut a few sections so the dog could go do his thing, but most of it had grown so high it was going to seed. When my dog ventured into that territory I would see him occasionally jump high into the air as of the long strands brush up against his belly. Kind of entertaining.

Training-wise things were actually going pretty well. The somewhat shortened workouts had high intensity and I felt good while I was doing them. I had one of my best tempo run workouts of the season on Wednesday with a solid 7:50 pace in Zone 3.

FTP Test Gone Bad…

I had a 3 hour bike planned for Saturday, but I decided to break it up into a 1 hour FTP test on the trainer followed by a two hour easy ride on the road.  I wanted to get an accurate assessment of FTP before my race. I felt it was also a good time between resting a bit and race to do it. I was hoping for a little improvement over last year(253 watts), but what I got at the end was nothing like I could have expected.

TrainerRoad 20 minute FTP Test Result

TrainerRoad 20 minute FTP Test Result

Obviously a bug in the TrainerRoad iPad app. Despite this issue I was able to calculate my FTP to be around 248 watts based on this test. A little depressing that I lost 5 watts, but really 5 watts isn’t that big a deal really. Perhaps it will help me to chill a bit on the bike. The main reason I wanted to do the FTP test was so I could plug in accurate number on Best Bike Split and get an idea of my race plan for the bike leg. It looks like it will be just a smidge slower than my bike leg last year at Lake Placid. You can check it out here if you are interested…

Bon Voyagey Bike…

On Sunday I had to take my bike down to Keswick Cycle in Glenside to drop it off for the TriBike Transport pickup on Tuesday. I finished up some last minute maintenance, did a final cleaning and removed the pedals. I also ordered the additional gear bag option too, so I loaded a duffle bag with my wetsuit, aero helmet, spare tubs and some tools. The TBT website said only pack aero helmet if in a hard case, so I put it in a cardboard box with some extra packaging materials too. Hopefull that should be ok. I filled out a couple forms at the shop and handed my bike over to the guy at the shop. Bon Voyagey! See you in Coeur d’Alene!

Endurance Sports, Race, Sports, Triathlon, bag, duffel, gear, multisport, tri

Gear bag packed up for TriBikeTransport. Aero helmet in box, wetsuit, tools, bike bag & tools, tubes

I stopped at a nearby Chipotle for lunch before heading to Whole Foods in Plymouth Meeting for our monthly stock-up on organic, frozen fruit. WF was rather crowded, so I was happy to get out of there.

I still needed to do a 1-2 hour run when¬†I got home. It was brutally hot & humid and I was really not into it, so I decided to just run on the treadmill. I tried to load up this FitTrip¬†app on my iPad which shows point-of-view(POV) trail running videos coordinated to your heart rate. Well it didn’t work so well. Downloading the videos took forever and then when they finished it would pop up a message saying it failed! WTF! I eventually got one to download successfully and then it would not connect to my HRM using the ANT+ dongle. Ugh!

I finally gave up and just watched some similar videos on YouTube which worked fine. I had unfortunately wasted a bunch of time trying to get that working. I ended with only about a 7 mile easy run, but I figured that was good enough.

Geekin’ Out on Training

Training volume this week was basically chopped in half. Still managed to miss one of my 3 strength training workouts though. No sense is cramming now right?!

Training Peaks Training Calendar IMCDA Week 24

Training Peaks Training Calendar IMCDA Week 24

Training Peaks TSS-Volume IMCDA Week 24

Training Peaks TSS-Volume IMCDA Week 24

A few red marks on the old HRV training guide this week. Body is recovering a bit so this is expected. Hopefully next week things will pick up a bit.

iThlete HRV Training Guide IMCDA Week 24

iThlete HRV Training Guide IMCDA Week 24

The PMC chart shows the plan for the taper. The pink line dropping is the fatigue withering away with the form(yellow) increasing. Fitness(CTL in blue) declines a little bit, but it will be worth it.

Training Peaks PMC Chart IMCDA Week 24

Training Peaks PMC Chart IMCDA Week 24

The HRV timeline took a bit of a nose dive during this first week of taper. It make sense since I felt a little crappy. Things ended on a high note on Monday AM so it looks like recovery/taper is working. Hope that continues until race day.

iThlete HRV Timeline IMCDA Week 24

iThlete HRV Timeline IMCDA Week 24

That’s all for this week. Next week things should get easier and hopefull start feeling great again.

IMCdA 2015 Training Log-Week#22&23(May 26-June 7)-The Last Push

I am going to double up here on the last two weeks of build before my 3 week taper into Ironman Coeur d’Alene. It has been a pretty brutal 2 weeks since I really never had a full recovery week since about 5 weeks ago. I did a couple little 3 day recovery before and after the Todd Wiley Lake Placid camp, but still managed a decent training load for the weekend in between. Despite all this I have been feeling pretty good. A few of my longer workouts were in some pretty hot and humid temperatures and were obviously affected. My performances during the workouts when the weather was cooler surely made up for it.

Training Peaks Workout Calendar IMCdA Week 22-23

Training Peaks Workout Calendar IMCdA Week 22-23

Swims…I am still using the Finis Tempo Trainer and feeling pretty settled at around 68-70 spm. This is up from around 58-60 when I started using this tool early on in the season. My paces have picked up along with it and I am hoping this carries over to a few minutes gained in my 2.4 mile swim. ¬†I did both of my LSD swims at around 1:13 for just under 4000 yards. Given that this is without a wetsuit and no flip turns I think I could manage this time in Ironman which would be a 4 minute improvement over the last two years.

Biking…I have been averaging around 145 miles/9 hours a week on the bike for both weeks. ¬†My long rides on the weekends were just over 90 miles long running about 5:30-5:50 depending on the terrain. Most of my weeknight rides were steady state rides in zone 2-3, but I did manage to get one good hill repeat ride in on some of my favorites hills: Dogwood & Centennial!

My long ride on May 20th started out a little rough when a large flying insect fly directly into my mouth while cruising along at around 20mph. Ouch! It partially lodged itself into my mouth since it was partially open. I had to actually spit the thing out and it tasted like crap too! My lip

Fat Lip after colliding with a large flying insect

Fat Lip after colliding with a large flying insect

immediately swelled up to what felt like having a gumball in my lip. Judging for the picture I guess it didn’t look quite as bad as it felt though. I didn’t know what kind of bug it was and wasn’t sure if it stung me or that was just the impact of it on my lip that hurt. Eventually, the swelling subsided and my lip resumed to its normal size again. Why do I always get pelted with creatures when I am riding?

I followed the Dream Come True(DCT) route for the start of my long bike ride June 6. This is a nice somewhat challenging route with a little over 4000′ of climbing over 64 miles. This ride was also not without some wildlife incident as well. While cruising a downhill section of backroad that contained some overgrown shoulder a large doe popped out immediately in front of me broadside. I made some kind of grunt or yell as I came within about 10 feet of the animal and it quickly dashed out of my way. Another close call. Not too long after that I came across a lone fawn standing in the road. He scampered in down the road, heading in the same direction, for a bit before he darted up the steep bank. He was pretty young and no mother to be seen.

Fawn on the Run

Fawn on the Run

Runs…My Sunday long runs consisted of a 21 and 20 miler respectively. The 21 miler was a hot & humid one that I did 4 loops of the Ironton Rail Trail(IRT). The IRT is pretty shaded which helped defer some of the defer some of the sunlight but it was still a hot one. I ended up averaging around a 10:00/mi for the run. The next week I ran at the Lehigh Parkway and it was about 10 degrees(F) cooler and much less humidity. The Parkway is also pretty shaded but has about twice the elevation gain as the IRT. Due to the more temperate climate I was able to average a 9:30 pace over the 20 miles while maintaining a Zone 2 heart rate. More on track with what I would like to do at Ironman this year and a good note to finish on before my taper.

 

Training Peaks PMC Chart-IMCdA Week 23

Training Peaks PMC Chart-IMCdA Week 23

Training Peaks <a href=

TSS and Volume-IMCdA Week 23″ width=”625″ height=”311″ /> Training Peaks TSS and Volume-IMCdA Week 23

Heart Rate Variability(HRV)

My HRV has remained fairly steadily in the 70’s during this last two weeks. I have been flirting with the low recovery and low activation ranges most of the time, but still in the “ok to keep going area”. This is pretty much expected from where I am at this point. I should be overreaching a bit at this point, with a good 3 week taper coming up.

<a href=

iThlete HRV Timeline-IMCdA 2015 Week 23″ width=”625″ height=”292″ /> iThlete HRV Timeline-IMCdA 2015 Week 23

iThlete HRV Training Guide-IMCdA 2015 Week 23

iThlete HRV Training Guide-IMCdA 2015 Week 23

Compared to Last Year…

Comparing this years training on the Training Peaks Performance Management Chart to last year looks fairly similar. You can see that the last month or so of this year(top chart) I have incurred a bit more fatigue(pink link) with consecutive build weeks and no full recovery week in between. My Fitness(CTL in Blue) has steadily risen to a value of around 112 during my last build week, whereas last year I was up to 120 or so.

Training Peaks PMC Chart 2015 vs 2014  IMCdA Week 23

Training Peaks PMC Chart 2015 vs 2014 IMCdA Week 23

Race Report: NJ Devilman Half Lite 2015

The last time I raced the New Jersey Devilman Half Lite, it was a cold dreary morning. I vividly remember the “ice cream headache” I had gotten when I plunged my head¬†into the cold, dark water of Cedar Lake. I ended up ¬†with a decent result, but I remember thinking I would not be in any hurry to go back there again.

Well, turn the clocks ahead two years and now with a cold swim in Lake Coeur d’Alene ahead of me, I returned. This time armed with a new neoprene swim cap I was ready to tackle the 60 degree(F) black¬†waters of Cedar Lake. I also figure¬†an increased FTP and a couple Ironmans’ under belt, I could have a potential¬†podium depending on who shows up that day. Hey, I did cut 30 minutes off my 70.3 PR last year.

Looking at last years results for my age group in this race, something under a 3:25 could get me a spot on a box of wood at the end of the day. My previous time was a 3:44 and looking at those times I could possibly shave off about 15-20 minutes altogether if I had a really good day. So I set out to do that.

Travel

I had booked a stay overnight at the Fairfield Inn in Millville, NJ as we did last time. It is a nice hotel and stashed out of the way in what appears to be a shopping mall that never came about. There are usually a lot of people staying there that are doing the race. We were not in a big hurry to get down to Millville this time, since there is not much to see except for¬†strip malls and big box stores. From what I found there aren’t many restaurants with any healthy¬†food either. Everything is chain restaurant junk food. ¬†I think they have every fast food place¬†imaginable. Sorry Quakertown, but I think they have you beat. The best option¬†is probably the Kawa Thai Sushi restaurant.

So, we left later in the day and stopped in Manayunk at the Couch Tomato restaurant on Main St. It was really good. I had a Pistachio Pesto flat bread pizza that had baby arugula and a lemon aioli on it.  It was quite tasty.  Also, Arugula has a ton of Nitric Oxide in it, for a little cardiovascular boost.

We arrived at the hotel around 8pm and checked in. After settling in, I did my last minute race preparations, watched a little TV and then I was quickly off to dream land. I had a great nights sleep too. Last time I did this race I was so wound up I hardly slept at all. I surely do not get as anxious about races like I used to.

I recently read the book “Headspace for the Perfect Race: Create a Winning Athlete Mindset” by Carrie Barrett which had a tip about how to¬†script out your entire pre-race morning plan in order to take some stress off of yourself. So, I created a script detailing everything I had to do, including brushing my teeth and going to the bathroom, and ¬†how long it would take. Despite the constant ridicule of my anality by my wife, this took a huge amount of stress off of my morning. It was great. And my wife later admitted that she found it kind of helpful too since she could plan her morning “duties” without conflicting with me. It seems a bit extreme but I would really recommend it if you stress out on race mornings.

The breakfast at the Fairfield does not open until 6:30am, so if you are going to stick around for that you will be a little late to the race. They do have microwaves and fridges in the rooms which is great. I packed a frozen jar of my usual green smoothie this time and it was the perfect pre-race meal. My morning went smoothly and we were off to the race venue on time and with no stress. It was a gorgeous morning too. There were strutting gobblers(a male Wild Turkey) everywhere we looked on the way to the race.

I did not make the Saturday packet pickup so I had to get my race packet and get all my stickers on first thing. Piranha racing now has race tattoos for body marking so that takes a little more time on the part of the volunteers. Race number tattoos are better when you have mandatory day before packet pickup with more time to put them on.

I headed into transition and setup pretty quickly. Piranha also has marked tranistion spots which is SOOOO Awesome! It just makes things so much more organized and people aren’t cramming you into a little space like usual. Transition closes(7:30am) an hour before my wave start(8:30am), so after I set that up I have a whole hour to relax. I made one last port-a-john run and then I was good to go.

I ran into my Ironman blogger friend Shanna and her friend Amy while trying to locate my wife. I caught up a bit with them and then resumed my search for the wife. Turns out she migrated down to the lake with our friends Kim and Kiersten. Our friend Kim was also doing the race, so I met up with her shot the breeze until race start. Kim is preparing for her first Ironman at Lake Placid this year, so I have been trying to help her through the process. Nothing like the mystery of your first Ironman. Exciting!

We were both testing out our new neoprene race caps….Pretty hot huh?! ūüôā

NJ Devilman 2015 Kim Swim Caps

Kim & I looking cool in our new neoprene swim caps. at NJ Devilman Half 2015

Swim

Before I knew it it was 8:30am and my wave was being called to the chilly 60 degree water of Cedar Lake. It wasn’t too bad after the initial rush of water into my wetsuit. My hands and feet could feel the coolness, but it wasn’t too bad. There were a bunch of guys in my wave and it was rather crowded in¬†the small start area. It was only a minute or two before the announcer was yelling “GO!”

The swim start was brutal from the starting line to the first buoy. I mean it was arms, legs and bodies everywhere. I must have had two guys swim over top of me and I think I swam over a couple myself. If an Ironman mass start is worse than that I could not imagine it. About 2/3 of the way to the first buoy I got a mouthful of the scum water and starting choking on it . It was one of those chokes where you keep choking every time you breathe. I started breast-stroking until I could regain my composure again. I was talking myself back to calmness again and I was back on track by the time I reached the first buoy.

I quickly moved to the outside of the swim channel where there was open water after making the first turn. This allowed me to get back on my rhythm again. I then settled into a really nice stroke and just cruised through the swim. I checked my watch once after the first loop and I saw around 11 minutes. That is not too bad considering my choking incident. Now that the field had spread out I could really gain some speed. I really enjoyed the swim here this time. Before I knew it I was done both loops and heading for the aluminum stairway.

I checked my watch exiting the water and it read ~22 mins. So for a 0.8 mile swim that is around 1:36/100y pace which is really good for me. Also, my Garmin said my average stroke rate was around 70 strokes/min which is a little higher than what I have been typically doing in the pool. I have been really focusing this season on increasing my stroke rate to gain some more speed.

Unfortunately, the Devilman folks place the T1 timing mat at the entry into the tranistion area which is about a 1/4 mile away from the swim exit. This annoys me because it does not give an accurate representation of the swim. A quarter mile jog will really through off your swim metrics. I thought about it while jogging over there and hit the lap button on my Garmin halfway to the transition mat just so I could get more accurate swim stats.

NJ Devilman Half 2015 Swim Exit

NJ Devilman Half 2015 Swim Exit

Denise and Kiersten were standing right at the end of the exit plank as I ran by and gave them a thumbs up. I then heard Shanna a little further down the line and did the same. Considering the amount of fans at the race I had a good percentage of fan support! ūüôā

Time: 0:24:26

T1

Transition went well. I skipped the socks for the bike and put them next to my run shoes. I purchased some spray on sunscreen this year, so I gave my shoulders and arms and good spray since they typically get baked on these races. I don’t usually wear tank-style shirts so my upper arms arm prime sun meat. The spray worked well.

Time: 0:01:44

Bike

The T1 exit contains the timing mat for the bike start and then there is a tenth of a mile jog with your bike to the mount area. Again, more transition time is added to your bike time. This kind of bugs me, can you tell?

This bike course is flat and fast. There was minimal winds this morning too, except for a very light breeze out of the North. This gave a little tailwind on the way out to the turnaround. Riding out at 20+ MPH you could hardly tell, but coming back was a little more noticeable.

Best Bike Split-NJ Devilman Half 2015

Best Bike Split-NJ Devilman Half 2015

NJ Devilman 2015 Best Bike Split Race Projection Details

I had peformed an race analysis for this event using Best Bike Splits web site. The site recommended that I maintain an average of about 213 watts over the course. I performed this using my last FTP test, which was done late last season. Probably not real accurate for my current level, but I never got around to doing one lately. So I ended up staying a little bit below that in the low 200’s. Regardless I was keeping a good clip and I was feeling really strong most of the way.

There was a lot of drafting going on in this race. There was one guy I was behind for a while that was going at my pace, but I tried to keep him about 4-10 bike lengths ahead of me. One guy came up beside me and told me stay behind him and he stay behind me. “Huh?!” I never had anyone do that before. I ended passing the guy ahead of me after he got too close and we hopscotched each other a few more¬†times for the whole race. Eventually everyone spaced out and on the second loop I was one my own most of the time. I prefer that.

The 10 miles heading back was definitely a little more taxing on the legs. The North breeze was more of a headwind and it picked up as the morning progressed. I finished the first loop in about 43 minutes, which was a little faster than I had planned. I passed Denise and Kiersten at the turnaround and they were not even looking.

I finished a bottle of Skratch Labs hydration and nibbled on my chunks of Amrita bars the entire bike. I was starting to feel a bit full on the 2nd loop, so I cut back on the eating a bit. This isn’t an Ironman smorgasboard!

On the last 10 miles I was starting to question whether I went too hard on the bike. It is such a fast course that it is easy to get carried away. But, my legs were starting to feel a little crampy and taxed. Hmmm?

Training Peaks-Actual Bike Stats

Training Peaks-Actual Bike Stats

I finished the bike in around 1:51 at about 22.2 mph average speed. This was about 13¬†minutes faster than my previous attempt and over 2 mph faster. The average speed was probably a bit more than that due to the jog to/from transition to the bike mount/dismount area. ¬†If you compare the actual ride stats to the Best Bike Split(BBS) race calculation, you can see that the projected time on BBS was 6 minutes slower and the power was 7-10 watts higher. A little off I’d say.

Would I have been better off at maybe around 1:55-6 and perhaps not feel as crampy in the legs? Most-likely.

Time: 1:51:26

T2

My second transition was pretty much business as usual. I took another spray of sunscreen on my shoulders and a shot in my face. I did close my eyes. It ended up burning a little so I had to use my towel to get if off my eyelids. I also had two Fuelbelt bottles, one filled with Skratch Labs hydration and another with some Perpetuem mix. I decided hydration was the more important of the two and I felt I was well fueled with my Amrita Bars, so I took the Skratch Labs hydration with me.

Time: 0:02:09

Run

I made my way across some ball fields and a driveway comprised of very loose sand onto the run course. My legs, particularly my quads, were feeling a little crampy from the start. It was like an octopus had its tentacles wrapped around my legs and it was squeezing. A sure sign I had pushed a little too hard on the bike. I stopped for a second while heading through the school parking lot to do a quick quad stretch, but when I did that I could also feel my hamstrings cramp up. So I pushed on. I have had this feeling before in the beginning of the run and I knew if I just pressed on, it would eventually go away.

I started out running about a 8:20/mi pace except for the 1st mile where I stopped to stretch. My plan was to run sub-8, so I was figuring the crampiness would wear off and I could pick it up a bit.

The majority of the out-and-back course runs across roads through very wide open farm fields except for the first mile that turns through some homes. The sun was starting to cook and there is no shade for relief. Fortunately, on the way out there was a slight headwind that helped to limit the heat. I dumped a cup of water over my head at each water stop to cool me down a bit.

I had my run shoes loosely tied in transition in order allow me to slip in them quickly. I knew I had to tighten them eventually, but I was putting it off as much as possible.  At around mile 3-4, my laces decided for me that I finally had to tie them and came loose.

Now that my laces were snug I could really kick it in now right. My legs were just not there yet. I had a few people pass me, but fortunately they were all younger age groups. I hadn’t seen many in my age group all day. Only 1 or maybe two on the bike too. EIther I was really doing well, or I was way behind.

I finally reached the turnaround point at 4.4 miles. Now there was a tailwind and it was really feeling hot. I saw a K-17 team Jersey coming towards which turned out to be Ashley Stumpp who is from my area and also did Ironman Lake Placid last year. I gave her a shout of encouragement and may have startled her a bit. She looked to be “in the zone!”

My run pace continued to decline during the second half. My crampy legs were still there, but were tolerable. The reprecussions of the heat and going a little too fast on the bike were taking their toll now. My pace slowed into the high 8’s now. I felt I was still keep a steady pace, but my watch indicated otherwise. Not my plan.

I passed a younger guy in the last mile, who asked if I knew Todd Hydock. He said “He wears that stuff too.” Presumably referring to my Amrita tri jersey.¬†¬†I said I didn’t and he commented “that is probably why you are so fast!” I laughed and said “I am surely not fast!” Then after I was about 10 feet past him he picked up speed, past me and then slowed down in front of me. WTF?!

I then passed him again on the turn to the main road before turning into the school. I picked up my pace a bit so I would not have to deal with him again. I made the turn into the school, rounded the school and headed down the loose sand driveway to the ball fields to the finish line. My wife Denise and our friend Kiersten were there cheering as I past them. The younger guy I had previously passed twice, decided to make a last blast to the finish. Denise and Kiersten yelled to catch him and I just made a wave him by gesture. He wasn’t in my age group so I didn’t really care at that point.

NJ Devilman Half 2015 Run Finish

NJ Devilman Half 2015 Run Finish

A couple observations on the run…

As you can see from the run stats below, my heart rate continued to steadily increase over the run and was maxed out on the 2nd half. My HR was highest when my pace was actually slowing down. Surely a sign that the heat was effecting me. I haven’t really had to deal with much heat this season so far.

NJ Devilman 2015 Run Pace vs HR

NJ Devilman 2015 Run Pace vs HR

I always thought that the new Garmin Run Stats that come with their new HR monitor were a bit of a novelty. I happened to glance at these from my race and noticed a few things. My run cadence started dropping in the 2nd half of the run. My vertical oscillation, vertical movement while running, was higher on the 2nd half  and my ground contact time decreased. So I was apparently spending more time in the air than on the ground. That is most-likely not a good thing since my pace slowed and my HR was increasing. Perhaps something I should keep in mind when my run starts to faulter a bit.

NJ Devilman 2015 Run Stats

NJ Devilman 2015 Run Stats

Run Time: 1:16:46

Finish Time: 3:36:32

Post-Race

I crossed the finish line and headed right towards the race tent to get some shade. I was totally wiped out. I started feeling like I was on the verge of puking. Not sure if that was from just racing hard or something leftover from last weeks stomach bug, or maybe both. Denise and Kiersten came over and we started chatting a bit. Things starting to spin as I was talking to them. I decided I better sit down for a bit and eventually everything calmed down. I did end up getting a chill and some major goosebumps. Definitely some affects from the heat.

I think I left everything I had on the race course. Now I was wondering where I might have placed. I ventured over to the timing table to see. I finished 44th overall which was easy to figure out. Age group results were a little more difficult to figure out since the screen kept scrolling. I finally figured out that I was 5th in my age group. Technically, I was 6th, but the one guy in my AG was in the top 3 overall.

While I didn’t get a podium spot, I am still pretty happy about my result. Overall I gained 8-9 minutes over my previous attempt which is a decent improvement for a shorter race like this. Placement-wise I moved up 21 places in the overall standings from 65th in 2013 and 5 places in my age group(11th in 2013). I really did pushed my limits and now have a very good understanding of where those limits are right now.

That’s my only race before my “A” race at Ironman Coeur d’Alene, so it is back to hard training again. The biggest takeaway from this race is that I really need to concentrate on a mellow bike leg at IMCDA. I am talking 0.70-0.75 level intensity. I want to have a really good marathon leg and trying to push the bike under 6 hours would not be wise. I need to shoot for a 6:00-6:15 bike leg in order to have a great run.

I now definitely have a different perspective on the NJ Devilman race as what I had previously. I would defintitely consider doing it again. I learned a few things and feel like it was a good pre-cursor for IMCDA.

Thanks for reading!

 

 

 

A Really Off, Off-Season 2014

Well, I am back. This off-season has been pretty uneventful ever since I completed Timberman 70.3 back in August. We did take a trip to Italy back in September which I just finished posting yesterday. I have continued to train and I did complete the 180 mile City-to-Shore ride, but I have had more achievments on Untappd than on Strava this fall. With those acheivments comes a snug waistline and around 15 lbs extra weight above my racing weight I need to shed. The lowest point was the week of Thanksgiving where I literally did absolutely no training that week. Unheard of! Apparently I needed this little break and I am trying to listen to my body a bit. Keeping up that motivation for Ironman training after 3 years is not always an easy task. 2013-07-27-16.31.42.jpg

But, I am back in the swing again and I am getting geared up for Ironman Coeur d’Alene in June and the St. Luke’s Half Marathon in May. Other than that I have nothing else planned but hoping to do so late season local races. I was tossing around Ironman Maryland as well as Steelman. Still thinking that over.

PMC Chart 2014-12-22_16-16-10

Training Peaks PMC Chart 2014-12-22_16-16-10

The last couple weeks I have been back at it pretty steady and I am feeling pretty well. I seem to have carried over my endurance because I am go out run a half-marathon, swim an easy 3000 meters, or ride my bike for 3 hours  without issue. Given that I trying to focus more on developing some speed and power for this season. I still have a goal completing an Ironman in under 12 hours which I carried over from last season.

In the pool, I have started using a Finis Tempo Trainer. ¬†I have a very low stroke rate and am pretty much a glider. With that my lack of ability to do flip turns my typical stroke rate shows up at around 56-58¬†spm(both arms) on my Garmin 910xt. That translates to around 2:00/100m which is not great. I typically swim around 1:46-7/100y in open water which basically washes out the need to turn. So my plan is to try to gradually increase my turnover rate in the pool to increase my pace. I know that when I get my strokes/min into the high 60’s or low 70’s I can get down to about 1:50/100m which equates to about a 1:40/100y. If I can work on maintaing that pace for IM swim it would be cut down to about 1:11 or so. Actually I would be happy to get to a 1:15, which is 2 min improvement over the last 2 years.

TrainerRoad Pain Cave Amrita

TrainerRoad Pain Cave

On the bike, I am back using TrainerRoad again through the Winter months. This software helped me make huge gains in the bike last year. I went from a 223 FTP to a 253 which is 13% increase. It really showed on the bike too, I cut about 15 minutes off my Lake Placid bike leg and I had a great ride at Timberman finishing well under 3 hours. I am doing the same training plan I used last off-season and am looking for 10% gain edging to maybe 275-280 FTP.

I need to generate some more speed on the run for sure, especially after a long bike. My goal would be to finish the IM Marathon portion in around 4:10, which equates to a 9:30/mi pace. So, this is my floor pace for all my longer(LSD) runs this season. Other than warm-ups, I am going to make this the slowest I can go or I will have to cut distance in order to maintain it. I know I can run the distances at 10+ pace, so now it is time to step back and take it up a notch. I also want to incorporate some longer brick runs off the bike. I seemed to suffer more after the first 6 miles during IM and I need to work that out. During the week I will continue the tempo and interval runs as I did before.

Getting back to racing weight will also be critical for all this to happen. I feel I have my race nutrition plan pretty solidified, which is anchored by my good old Amrita Bars, but my off-season nutrition needs some work. A few too many pizzas and IPA’s this year, so I will be cutting that all out come January 1st.

Here are a couple good articles that I recently read on off or base season training that provide a little different twist on the traditional approaches…

Reverse Periodisation by Coach Brett Sutton

How to Maximize Your Winter Base Training | TrainingPeaks.

20 Winter Triathlon Do’s and Don’ts by Endurance Nation

If any of you are on the Zwift beta program and you are looking to ride with someone let me know too.

So I hope to get some more posts going here very soon. I have a couple training excursions and some product comparisons and reviews coming up too which should be interesting. So if you have stuck around, I hope you will continue to read on. Thanks for reading.