So, I'm excited to compete in my first olympic distance triathlon. The training for a longer distance triathlon obviously requires different demands on your system, which I'm currently experiencing. Official "oly" triathlon distances for each even (in miles) are as following:
SWIM: 0.93 mi (1.5k)
BIKE: 24.86 mi (40k)
RUN: 6.2 mi (10k)
Training distances are a bit longer for each of the events, recovery times are a bit different, and of course, the overall strategy is going to be different as well. This is not a race where one can just go all out for each event...well, at least not for me.
My goal time is under 2:20 minutes, which would place me in the top 20 for the race overall (based on 2010 rankings). The goal is lofty, since it's my first oly, but hey, I'll be happy if I can get my time under 2:35.
My goal splits: 24 min swim (1:36/100 m), 1:05 bike (23.3 mph), 46 min (7:30 mi).
I have two concerns before me:
1) After my Wyckoff run catastrophe (read previous blog), my infamous cramps on the run haunt me (yes, I am always well-hydrated and electrolyte-balanced). I'm hoping Wyckoff will always be my one fluke race, so that I can get all the cramps out of the way.
2) My next concern is the swim. Most likely, no wetsuit for the race based on the high water temperature...though, in a way, I'm looking forward to swimming without the suit, because I'll be able to see how I really fare as an open water swimmer.
I'll be incorporating a lot of CFE (CrossFit Endurance) principles and generally higher intensity, lower volume of training strategies . More on training for the race coming soon...
Tuesday, June 28, 2011
Sunday, June 19, 2011
Wyckoff Triathlon 2011. The good, the bad, and the ugly...
Summary:
In 10 years, I've never cramped in my quads/hams during a race or training...save both of my
tries at Wyckoff. I was debilitated during the swim transition to T1, T1 to the bike, and to cap it off, during the entire run. The race was an utter disappointment as a result, as my expectation of a 1:45 was high and well within the realm of achievable.
Ok, ok, all was not lost, however, as there were some notable high notes. :)
Stats:
Overall time: 2:02 (I did beat my Wyckoff 2009 time by 1 minute!).
Overall Place: 250/650 (better than the 406/750 2 years ago).
Age group males: 42/85 (ok, pretty good, all things considered).
Swim-
Swim went very well. My best open water 1/2 mile swim to date- I clocked out of the water at 14 min, but as soon as I reached the shore, the thigh cramps started, so by the time I completed my gimp to the sensor into T1, I added 4 minutes to my swim time...then I gimped some more during the 1/4 mile T1 to my bike. Bad, bad start and a hauntingly possible
deja vu of Wyckoff 2009.
Bike-
Sam's bike strategy helped me INCREDIBLY- average of 20.3 during the 17 miler with hills.
My best bike race pace to date! Thanks Sam! Not sure why I didn't cramp at all during the ride...and, I was so hopeful for a strong run...however....
Run-
I literally had to walk-jog the entire 5 mile run. Bam! Deja vu. I uttered a hysterical giggle at multiple times during the ordeal. My ABSOLUTE worst run to date...ever....even worse than my run time of Wyckoff 2009, which I also had to gimp through. 10:05 pace. I was miserable with hammie/quad cramps, but somehow mustered up a limping jog across the finish line for the fans, and, of course, for the photographers. I think people thought I had some sort of disability by the running "strategy" I chose to employ (if you could imagine a constipated countenance on a bow-legged, galloping, hunchbacked quasimodo, you might get a hint of what I mean).
Coolest part of the run- several people offered their gels, electrolytes, words of encouragement, and a pat on the back.
Ok, off to the next race. NEW JERSEY STATE OLYMPIC TRIATHLON. JULY 24TH!!
happy training!
In 10 years, I've never cramped in my quads/hams during a race or training...save both of my
tries at Wyckoff. I was debilitated during the swim transition to T1, T1 to the bike, and to cap it off, during the entire run. The race was an utter disappointment as a result, as my expectation of a 1:45 was high and well within the realm of achievable.
Ok, ok, all was not lost, however, as there were some notable high notes. :)
Stats:
Overall time: 2:02 (I did beat my Wyckoff 2009 time by 1 minute!).
Overall Place: 250/650 (better than the 406/750 2 years ago).
Age group males: 42/85 (ok, pretty good, all things considered).
Swim-
Swim went very well. My best open water 1/2 mile swim to date- I clocked out of the water at 14 min, but as soon as I reached the shore, the thigh cramps started, so by the time I completed my gimp to the sensor into T1, I added 4 minutes to my swim time...then I gimped some more during the 1/4 mile T1 to my bike. Bad, bad start and a hauntingly possible
deja vu of Wyckoff 2009.
Bike-
Sam's bike strategy helped me INCREDIBLY- average of 20.3 during the 17 miler with hills.
My best bike race pace to date! Thanks Sam! Not sure why I didn't cramp at all during the ride...and, I was so hopeful for a strong run...however....
Run-
I literally had to walk-jog the entire 5 mile run. Bam! Deja vu. I uttered a hysterical giggle at multiple times during the ordeal. My ABSOLUTE worst run to date...ever....even worse than my run time of Wyckoff 2009, which I also had to gimp through. 10:05 pace. I was miserable with hammie/quad cramps, but somehow mustered up a limping jog across the finish line for the fans, and, of course, for the photographers. I think people thought I had some sort of disability by the running "strategy" I chose to employ (if you could imagine a constipated countenance on a bow-legged, galloping, hunchbacked quasimodo, you might get a hint of what I mean).
Coolest part of the run- several people offered their gels, electrolytes, words of encouragement, and a pat on the back.
Ok, off to the next race. NEW JERSEY STATE OLYMPIC TRIATHLON. JULY 24TH!!
happy training!