Thursday, April 22, 2010

Race Report - BIKE - 70.3 New Orleans - 2010

T1: 2:37

The bike – TIME: 2:39:34 SPEED: 21.1 RANK: 403

Immediately following the swim, there were wetsuit strippers inside transition. However they were located in a sandy / grassy area. I did not want to start the bike covered in grit. I thanked them as I ran past. I did the foot stomp method and it was fast and efficient.

I thought my postion was a little more aero.  I have some spacers I might removed.

I set up a few alerts on my gps watch. I have never used these so why not try it on race day. I set a lower limit on my heart rate at 150 and an upper limit at 165. I know that this is a huge range but I wanted to stay just below 160. I guess I should have fine tuned the alerts. In a shorter race last year I averaged 171 BPM for a 27 mile bike (The Heart O’Dixie). So I know I can maintain a higher heart rate. But that race had a shorter run (7miles).

I also set an alert for every 7 miles (56 / 7 = 8). The watch would take a lap and remind me to take a gel. In addition I was going to monitor the speed for each of these 7 mile laps and how they compared to my overall average. This worked out well except for the differences in time it took to cover 7 miles. I knew the wind was in my face after the first 7 mile spilt. I hoped that I would be able to make up the time.

The bike was uneventful. That is a good thing. Starting so late in the race there was always someone to pass. I was able to constantly reel riders in and benefit from the few seconds of draft. I don’t know if it really makes much of a difference but I tried to take advantage of the situation.

I also know that I could have gone faster. And, I know that I would have gone faster if I would have been near racers of the same speed. They would have pushed me. This was actually a good thing. The bike portion of the race for me was simply to put in a measured hard effort so that I could put in a good run at the end. I am still not sure where this line is located.

The race started out in a residential area with several sharp 90 turns. Everyone was taking this easy. Then the race opened up on as you rode along the lake shore. You quickly came to a large draw bridge that is the steepest hill on the course. The only other hill is a large overpass. After that, like I said, the bike was uneventful. I successfully procured water bottles at each stop and consumed my gels. I also had some power bar pieces from one of the aid stations. Towards the end of the bike I made myself take some more water into my system. I had only had 3 bottles and I am usually a big drinker.

One of those 90 degree turns

I had 8 gels taped to my top tube. I consumed a get immediately after the swim in T1. I left 4 gels still attached to the bike. I think the power bar pieces made up for the calories that I missed. I think that a gel every 20 minutes is not necessary. However, I have read that you should take in as many calories (within reason) that your body will allow. I can definitely take in the calories.

In the last leg of the bike I let the intensity drop. I wanted the legs to recover. At the end, I came to a full stop just before the dismount line and I unclipped. I jumped off of the bike and my legs were solid! In the past I have had that shaky leg feeling but it was not present today. That let me know that the legs were in good position to take on the run.

SPLITS (every 7 miles)

1. TIME - 23:40 SPEED – 17.7 HR AVE - 157
2. TIME - 20:41 SPEED – 20.3 HR AVE - 156
3. TIME - 21:36 SPEED – 19.4 HR AVE - 155
4. TIME - 19:28 SPEED – 21.6 HR AVE - 156
5. TIME - 19:12 SPEED – 21.9 HR AVE - 157
6. TIME - 18:06 SPEED – 23.2 HR AVE - 157
7. TIME - 19:16 SPEED – 21.8 HR AVE - 153
8. TIME - 16:59 SPEED – 21.6 HR AVE – 150 ***

*** 6.12 miles by my watch – a little short


Jon said...

The side on race pic is great! I was really impressed with the race photography at this race.

Jeff T said...

Jim, How was the Wind during the bike?

TRI-james said...

The wind in 2009 was rough. It was in your face the whole ‘back’ portion of the ride. 2010 was a different story. There was wind but it was not nearly as bad.