About a week and a half ago I got an e-mail from one of my coaches- "Pat, you're riding too fast out of the gate and you need to learn better nutrition during the race. You need to consume 300 calories per hour- no exceptions. On shorter distances you can get away without fixing these things, but once you get to Ironman, you'll blow-up before the run."
The problem was, about 10 minutes after I got that e-mail, another e-mail came from one of the other coaches, telling us about the Racine course- "it's a flat, really fast, closed (not open to traffic) course." Now how am I going to slow down?
But I had a mission.
I took a look at a GU Shot and saw that each shot contains 100 calories. I have a plan- 3 GU Shots per hour- once every 20 minutes. I would also ride with the chain on the small ring in the front for the first 25 miles to force myself to slow down.
I got to T1 (Transition #1- between the swim and bike) at about the same time as my teammate and regular training partner Susan, but I flew through that transition and as I ran past her with my bike made some smart-ass comment about how she needs to "pick up the pace in transition." BIG MISTAKE. Thirty seconds into the ride, Susan flies past me with an equally smart-ass comment and for the next 55 miles we yo-yoed back and forth.
But I stuck with my plan. Slow(er) and steady for the first 25 miles. Nutrition every 20 minutes.
About 10 miles in, I was passed by a guy who asked- "how was the swim Pat?" "Great" I said, wondering how he knew who I was and that I had been having trouble with the swim. He explained that he read my blog every week. We then yo-yoed back and forth for the next dozen or so miles. At about that time I was passed by a much younger guy with terrible road rash- one hand completely wrapped, his back all bandaged up- I could see that through the completely torn up jersey, again we yo-yo back and forth. I'm now just about to mile 25 and no sign of Susan- she has pulled way out ahead.
But I'm sticking to my plan. Slow(er) and steady for the first 25 miles. Nutrition every 20 minutes.
I'm also coaching myself- loosen the grip on the aerobars, smooth, steady stroke on the pedals, etc. I'm 25 miles in, time to switch to the big ring. But I start to think about this- still better than 30 miles to go, let's extend the plan a bit and stay slow(er) and steady until mile 30. I'm feeling pretty good and I think this will keep me strong for the run.
Mile 30- Susan is back in site, I switch to the big ring and take off, now we are back to yo-yoing back and forth for the rest of the race. We are both really cruising and I'm a little ahead when we get to the round-about coming back into Racine. A car got on the (closed) course and the driver is confused by the round-about. He stops right in front of me- Susan takes the outside and flies through the round-about while I sit and wait for the driver to figure it out. When I catch her again, I tell her that if she beats me, I'm blaming it all on that car. We go back and forth a few more times, until about mile 55 when she pulls ahead for good. It's all the fault of the car in the round-about.
Meanwhile, back at transition, Laura is watching the race- she spots Susan coming down the hill, so she figures I'm not far behind (22 seconds to be exact), reaches down to get the camera and grabs it just in time...
As I made my way through T2 I could hear the announcer bringing in the first of the racers. I've still got a couple hours ahead of me but I feel great.
I stuck to my plan. Slow(er) and steady for the first 25 (30) miles. Nutrition every 20 minutes.
Tomorrow: The Run (yes, the plan continues to work for me)
Great plan, I guess! Can Dad and I have a copy of the bike picture? Mom
07/25/2008 6:47AM
Staying within yourself
Pat, You know I'm no Ironman, but listen anyhow. Use a heart rate monitor. Stay within your fitness zone, especially on a long ride. Don't let the testosterone rush break you. Remember all of the lead changes in the men's Ironman we worked in '03? I talked to Dave Harju at the end about the excitement, and asked him if it had helped his time. He said he had just stayed with his plan and watched his HRM. And you remember where he finished!
