For more than 2 years, I've been contemplating the 70.3 distance. Ultimately, my discomfort in the water has kept me from registering. Going into 2016, I was determined to get the distance done, at least once. I looked at Monterrey, as the swim is in a clear-water man-made canal, but, wanted to find a race that the family could attend and support. I looked at Galveston, but, didn't feel ready, and, it sold out. Finally, I set my sights on Austin.
For the past 2 years, I felt as if I could get through the bike and run, but, needed more confidence in the water. I raced 2 OWS swim events over the summer to increase my OWS comfort level. While each of those events were only 500M each, I did feel much better after racing them.
I planned to ramp up my swimming over the summer, and do my best to maintain my biking and running. Summer is my sweet spot for training, as bike rallies allow for long, supported rides, and summer run series keep me running. As a result, the October 30 date for Austin was good.
While I had mentally committed to Austin several months before, I didn't register until mid-August. I opted out of the race insurance, as I didn't want any excuses to bail.
My weight had crept up just a bit the 1st half of the year, so, after registering for the race, I committed to a cleanse, clean(er) eating, and no alcohol until after the race.
I documented my training and weight here:
http://riderunrepeat.blogspot.com/2016/08/austin-703-training_17.html
While a 16 week training block would have been ideal, mine was cut to 11. However, I felt decent about my base fitness.
I started swimming 3-4x a week, increasing my distances. My running was fairly consistent, and, I ramped up my Sunday runs to longer distances. After HHH I had no long rides to speak of, but, was able to get a few 30 milers in.
My training got derailed in early September, as I had a significant back issue that kept my training to a minimum for a few weeks. I came off of that injury needing to regain fitness and confidence. I ramped back up quickly.
I continued my swimming but, was unable to get any OWS training done due to schedule. Lots of laps in the DTY Pool had me feeling fairly confident about my ability to complete the distance. Austin has typically been a wetsuit legal event, so, that would help with buoyancy.
As I got closer to the event, my goals were twofold: 1) finish 2) attempt to finish in under 7 hours. I estimated a 45 minute swim (ambitious?) a 3:15 bike (a little over 17 mph), a 2:45 half marathon (12:34 a mile - assuming I would be walking a lot). That would allow for 15 minutes between T1 and T2.
Here is the note that I had on my desk for several weeks leading up to the event:
I was checking the weather in the days and weeks leading up to the event, and, it was looking to be warm on race day. That could be problematic for two reasons: 1) warm temps on the bike and run lead to difficult race conditions, and, 2) I needed the water temp to be wetsuit legal. I was not comfortable completing the swim sans wetsuit.
I booked a hotel near the race site, and planned to stay Friday - Monday. Having not completed the distance before, I was unsure how I'd feel post race and Monday. Lindsi and the boys planned to come down Saturday and leave post race on Sunday, allowing the boys to be back in school on Monday.
A number of my FWTri Club buddies were going down on Friday too, so, I would have some company.
I had Brandon at Bicycles Inc. give the bike a quick check in the days leading up to the event, and picked it up on Thursday.
Our Tri Club had a club meeting and send off on Thursday. The timing was perfect, as I got some last minute tips and talked strategy with a few of the seasoned triathletes. Again, a confidence boost.
I wrapped up meetings at about 12:30 on Friday and headed south. Traffic was light on the trip down, and I made good time. I got checked into the hotel and headed to the expo for check in and a little shopping. I saw several of the club members there, which was nice. Friday check in is definitely the way to go, as I breezed through the lines. Saturday was packed with athletes.
I picked up my race bib, swim cap, swag (swim bag and tech shirt) and other race info, and headed to the ironman shop. While it may be bad luck to buy event gear pre-race, I was confident that I would finish, so, I picked up several items, including a t-shirt, a pint glass, a backpack, and a hat. I hung out with my club buddies for a bit, and, attended the athlete meeting at 6. Again, the Friday arrival was great, as the crowd was light and the process was easy. The guy running the meeting confirmed that the water temperature was 75. Perfect. Wetsuit legal. 76.1 takes it from wetsuit legal to wetsuit optional. details on rules here:
http://www.ironman.com/triathlon/events/emea/ironman-70.3/haugesund/athletes/swimwear-wetsuit-policy.aspx#axzz4OgezpOyJ
We hung out for a bit before heading to dinner.
off to dinner with Jeff, Kayleigh and Debbie. A little additional race and nutrition talk over pasta.
The club met on Saturday morning for a short swim, bike, run. There was a heavy fog on Saturday morning, but, it burned off quickly. I felt great in the water, and was really feeling good about my Sunday swim. My body felt good, and, I was ready.
We checked the bikes in, did some additional shopping. Jeff, Debbie, and I then had lunch (delicious burgers at Dan's) and, drove the bike course. The roads were bad for much of the route, and, there were some big hills to overcome, including a beast at the 50 mile mark. So, I had that to look forward to...
Lindsi and the boys arrived mid afternoon. I packed up my gear bags, and we headed out for an early meal. There were split transitions for this race, so separate gear bags were necessary.
I had a fair night of sleep on Saturday, and was up with my alarm at 5. I planned to get to the venue at 6, as we would be shuttled to T1. Transition was scheduled to close at 7:15, with the pros starting at 7:30. My wave was scheduled for 8. I had a light breakfast and made my scheduled 6 a.m. arrival time. I dropped my run gear in T2, loaded the bus, and headed to T1. I set up T1, including water bottles and nutrition, grabbed my wetsuit, goggles and swim cap and headed towards the lake. There was a heavy fog, and, at about 7, the announcement was made that the race would be postponed 15 minutes. When the fog didn't lift, the race start was again postponed, with no clear time given for the start. I visited with club members and waited. I felt a little dehydrated, and, was hoping that I could take in enough liquids on the bike to help. Poor pre-race management on my part, as I simply didn't take in enough water on Saturday.
The waiting continued, and, finally the announcement was made that the swim would be cancelled due to the worsening heavy fog and safety concerns. A time trial bike start would follow. I must admit that I was disappointed about the swim. I felt confident and ready. Missing the swim seemed to cheapen the experience.
We headed back to T1 for the long wait. Cyclists were being released 2 at a time, in numerical bib number order. Lot's of logistical issues as a result. Everyone's nutrition plan would be impacted, as most cyclists would begin the bike leg later than normal, and, the heat was increasing. If my estimates were correct, I should have been on the bike by 8:50. I started the bike leg at 10:10. An hour and 20 minutes later than planned. That would become a factor later in the day...
I took in some nutrition in T1, and when it was my turn, mounted my bike and took off. I felt good in the saddle and got off to a fast start. I suspect that the bottled up energy from the long wait was a factor. I'd loaded the bike with 4 bottles of gatorade, BASE salt, Rocktane Gels, Endurolyes, and a few Honey Stinger Waffles. I hoped to consume 1 bottle per hour, take salt every 5 miles, take a gel every and endurolytes 45 minutes. Some Pictures from early in the ride:
At about mile 30, I began to feel some cramping in my quads. "yikes, that's early", I thought. The rest of the ride was a balancing act of trying to make my target time (3:15), and not locking up completely. I continued to take in salt, and, had a proud moment as I took my first bottle hand up of my career without crashing. I downed much of that bottle of water. I had some moments that felt fast on the flats, stayed in the saddle and spun up all of the hills. There was a BIG hill at mile 50 that was tough, but, after that, we were almost home. I was ready to be out of the saddle. I clocked me at 56.5 miles in 3:14:54. I'd achieved my desired bike split, even with the extra .5 miles.
I dismounted the bike and headed into T2. I walked and racked my bike. I sat to change shoes, took in endurolytes and a little gatorade, and headed towards the run start. About that time, I heard Lindsi and the kids shouting for me. I headed towards them for fist bumps and hugs before heading out. That, by far, was the best part of my day.
The run was a 3 loop course. I had heard that it was hilly before the race...understatement. As I headed out, I passed the FWTri club tent and had cheers and encouragement rain down on me. It was awesome.
I wasn't even to the 1 mile mark when I knew I was going to have issues on the run. The temperature was close to 90 degrees, and, any steps I took up or down hill caused the cramps to worsen. I knew that it was likely too late to take in enough salt and liquids to offset the cramping, but, I figured I'd try. I was committed to keep moving forward and finishing the race. Even if it meant a 13 mile walk. There was almost no shade on the course, the road conditions through the park were poor, the hills sucked, and, it was hot. Keep moving forward...
I took the opportunity to encourage my FWTri club buddies each time we passed, and, due to the 3 loop course, it was often. I walked all hills, jogged the flats and downhills, and, took advantage of each aid station. I took in some coke the 1st 2 opportunities, but, quickly realized it made me feel bloated. I stuck with salt, water and gatorade the rest of the way, with a gel every 5k. Each aid station I dumped ice down the front and back of my tri top in order to keep cool.
I found motivation and a little energy each time I passed the FWTri Club tent. The club members are awesome.
Finally, I was nearing the end of the third loop, and mustered up the energy to run it in.
I entered the arena for the indoor finish, and heard the announcer call my name. Additionally, some of my tri buddies were there to cheer me on.
While the run turned out to be only 12.8 miles, I finished in 2:44:54. I'd completed it in the 2:45 I'd allotted.
I saw Lindsi and the boys just after the finish line, and got some hugs before they hit the road for FW. I cheered Debbie and Kayleigh in, and headed to the FWTri tent for some chill time and the 1st beers in 11 weeks.
I learned a lot from this race:
The "Goods":
- I can complete the distance, even if my training isn't ideal.
- I know I can improve if I dial in my hydration and nutrition.
- I hit my allotted splits even with a rough day. I would have finished the entire race in under 7 hours with the swim.
- My tri club is freaking awesome.
The "Bads":
- I felt like I got cheated a bit, as the swim was canceled.
- The Austin 70.3 course is pretty bad (although, I will likely return to conquer it)
- I have a lot to learn about nutrition and hydration management
As tough of a day as it was, I was still middle of the pack in results. 144 of 266 in my AG and 1329 of 2566 overall. I can be better...
I returned to the hotel and immediately began to look for 70.3's that I could race later this year. I figured that with my base fitness level, I wanted to complete an entire race soon. Unfortunately, there aren't any races in the US until the Spring. I'll target one soon.
I headed back to FW on Monday, and, honestly, didn't feel as much soreness as I expected. I resumed swim workouts on Tuesday, ran Wednesday, and, will race this weekend.
Glad to have the box checked. Time to identify the next one...
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