Race Report - Welland Long Course Triathlon, June 27, 2016

This was my first long course triathlon. I registered first thing that morning to use this race as a final build before Muskoka 70.3 in two weeks.  I drove to Muskoka two days prior to this race to ride the bike course - 94 km.  I did not taper for this race. Conditions...31 degrees C, with humidity felt like 36. Wind gusts, 20-30 km/h, from SW.

Goals: Acclimatize to heat - especially the run. Push myself harder on the run. Compete in a long course triathlon - 2 weeks before my first half-iron distance race. Continue to do well on swim portion. Learn from the experience. 

2k SWIM - 32mins/ 1:36/100m

I did not start at the very front of my age group - although my time indicated I could have. What I liked about being a little behind was the bubbles that made draft swimming off the start so much easier. Eventually I could navigate my way around and between swimmers. After 400-600m, the heart rate seemed to settle (I had warmed up with a 5 min swim, 40 mins prior) - and I did not find that my left arm got tired this time (as it had 2 weeks ago during Ottawa River Triathlon). The elongated rectangle course, had buoys on the right, with a buoy line under water.  I did not need to sight as much because I could just follow the buoy line. I chose to stay out from the underwater line 10 feet as it was less congested. The first half was faster as the wind/current was going that way. It seems to take 800-1000m for me to feel like a strong swimmer. I gave it a little bit of finishing kick after the last turn with 125m or so remaining. Came out 3/28 in age group. By far my best split of the three disciplines. I could have pushed harder on the swim - however the longer distance, the heat and having been up since 2 am and travelling 3 hours to race site, likely held me back a bit from pushing harder on the swim. I have enough training that especially after the first 500m, I can almost always push harder. Stroke rate was nearly 70, which was surprising higher than I anticipated. I would love to get to near 75-80 strokes/minute by end of summer.

Swim Training Note: Swam 1.1km with wetsuit the day before once in the morning and once in the afternoon. Wetsuit was nice and limber not too restricting, save the neck seemed tight for the first 500m or so.

BIKE - 56 K, 1hr35mins, 35 km/h

It was a flat course, but with head winds for most of first 21 k, off the saddle quite a bit especially after intersections, turns, and slight inclines. I went harder than I though I should for the first 15-25 mins, but eventually I found my legs - and was able to apply greater pressure to the crank. Surprisingly, I don't recall any other riders going off saddle. I find it is great relief for legs, glutes, hips and especially the lower back, plus you get such great momentum - can pop back a gear or two and lock in for a bit in aero.

I used bottle carriers on the rear of the seat for the first time in a race. Including my hydration system with straw between arrow bars, and the bottle on the down tube, as well as one water bottle at bottle exchange, I drank about 4.25 litres.  For the last km, I down shifted and just worked cadence, to get the running legs fired up. At this point I was passed by 2-3 guys - who I passed earlier I think. 

My previous two races I averaged closer to 39km/h, so this average of 35km/hr, was slower than I expected (37-38). And I am not sure if that was fatigue due to biking Muskoka 94km two days ago, wind, a bike mechanical issue, or loss of aero with  water bottles and bike bag off seat rear, or that this was a longer bike ride than the previous two (56km, versus 32km and 42km).  Regardless of being a little disappointed with my bike time/speed results - I was happy with my effort. 

15k RUN  1hr 48mins, 7:11/km

Running at 205 pounds in the heat...not fun. To be honest, this is what I signed up for. The run is my weakest leg. I needed a run in the heat - to acclimatize, before the summer tri season really gets under way in July.  

We ran three loops of 5km. My average pace was about 7 mins - I had a goal of pushing myself on the run. I was somewhat successful at it, but because of the heat I had a legitimate excuse not to go too hard in my first longer course triathlon.

- 3-4 mins of race time spent in washroom (a first after 3 years of races)

- I learned how to use sponges in cap, sponges in shirt and sponges under jersey shoulder straps.

- I learned how to put ice down jersey and cap, and to not be shy in asking for a second or third cup of ice.

- walked every aid station always taking water, sometimes sports drink with electrolytes.

- The first 5 km was the toughest.

- The last 5 km was the fastest I think. Best effort anyway.

- I took a couple sips of Coke with 3 km left, actually had energy in the last k, and in particular the last 300m to finish strong. Will definitely drink flat cola again in the last 1/4 or 1/3 of a run. Likely put it in my water belt.

- I managed the last 6km of the race to finish sub 4 hours (3 hours 59 minutes, 40.1 seconds.) This was the first time I pushed myself past a comfort zone on the run. Drinking flat cola helped (3 sips with 3 km to go). 

- Slight lower abdominal cramping around 8km, but I just used nasal breathing and made deeper, big belly breaths for a bit, and they subsided - almost without me realizing it. 

Angela Quick Video 

Trevor Wurtele (video above). At the 1min mark of the video he references German rider Sebastian Kienle dropping a watt bomb on the bike. I put in a speed surge after a very slight uphill where riders in front of me lost some momentum. I  I gave it 40 seconds or so of hard effort! At the intersection, slowing down, I put in another charge just so they knew I was not kidding. Fun! The speed surges are between the 50 min and 1hr 6 min mark (see below), with the two spikes approaching 50km/hr.

Nasal Breathing - Improvements

Recently I completed a functional (heart rate) threshold on a twenty minute bike session. In February my threshold was 162 BPM, and I would say that for at least the last 5-7 minutes, I was unable to maintain nasal breathing only (instead I needed to mouth breathe).

On April 23, I was able to maintain nasal breathing until minute 18 (of 20) at 166BPM. During the last 90 seconds or so I pushed harder and purposefully started mouth breathing to increase heart rate - but otherwise I could have maintained nasal breathing likely to at least 167/168. Full moon day? New functional threshold on bike...167 BPM

Over the course of the last couple months or so I have noticed that nasal breathing in low 140s was limit. That extended to low 150s and I was really surprised when I hit mid 150s. I had seen low 160's and was pretty sure that would be a max, but was surprised (how with proper nutrition - gels, Cliff Bar, water) by how good nasal breathing at mid 160s felt (after a sufficient warm up and a decent work out day, the previous day).

April 21 Swim Clinic - Initial Reflections

Having my swim technique critiqued was what I needed, and I attended a clinic that provided this opportunity.

Two major needs:
1) I was not rotating my hips (far enough, or even at all)
2) I was not extending my pull far enough at rear (pulling out early).

I found that by working on (in pool) the propulsive pushing of water past my hip (keeping my hand in the water 20%-30% longer was more efficient and faster (perhaps my stroke rate was slower, but hat my arms are more useful in the water rather than out of water - made some sense).  I felt I had a breakthrough at the end of the clinic when I swam hard, fulling extending on accelerated propulsion, pushing water past my lower leg.

Question I have however...does extra hip rotation, in particular, matter as much in open water (compared to pool swimming)? Bottom line for me - needs to be open water technique. Regardless, I have committed for the next few weeks to following this advice (also given in Episode 6 of Be Race Ready Podcast - Gerry Rodriques, Tower 26 coach).

Tower 26 - How to Use Arms when Swimming

Finally - I have figured out what to do with my arms when swimming!

In Episode 6 of the "Race Ready - Tower 26 Podcast with Gerry Rodrigues", I learned 4 key things...

1) When arm enters the water, extend fully forward and downward.

2) When arm is in the 90-120 degree position, push water straight back toward the feet in an accelerated manner, until arm is locked out at 180 degrees, and the wrist is cocked.

3) fingers facing pool floor, elbows high

4) hips need to be used, like in baseball (swinging or throwing).

My first experience trying out some of the drills and then doing 100s I noticed immediate gains.
What I love is that I now know. That I should extend fully - which feels better to me, as I was only extending previously to about 170 degrees. And that hips will come into it...is an episode of the podcast I look forward to hearing more on hip and shoulder connectivity/rotation.

Swim racing tips

I found this article from Triathlon Magazine Canada - 

Conquering your fear of the open water swim

Tips to become more confident so you will not only survive but have a great open water swim.

This article was useful for me for two key reasons:
- I never thought to ask people around me about how long they expected their swim time to be, and to therefore find a similar paced group
- know the swim course is important and from my experience ask about buoys for shorter distances as they may cause confusion or assumption that one needs to stay outside of them.

Muskoka 70.3 - My YouTube Playlist

This is a YouTube playlist that I use on the trainer, to learn about the upcoming Muskoka 70.3 race July 10.  They give some sense of the race (swim and run as well). I watch them to get an idea of the hills.   (I have never biked the route or raced a 70.3). 

 I raced against Lionel Sanders in the summer of 2015 in Tecumseh/Lake St. Clair (just outside of Windsor - his hometown).  I was totally amazed how fast he was on the bike as I watched him race by me he seemed to be going at least twice as fast. He was the "green machine" !

Thrive Fitness - First Strength Workout (BURN)

A week ago I completed (as best I could) the first (of three) strength programs from Brendan Brazier's - Thrive Fitness (2nd Edition, 2014). It is called "Max strength/build/afterburn."

Immediately following my pecs/core felt weak and fatigued. The next few days my left glute and upper hamstring were feeling the afterburn almost. That faded after 1-2 days. However my pecs and felt the afterburn for at least 5-6 days. I will do a strength workout tomorrow - not Thrive's program.

Hope to do the same Thrive program in 3 days, which will be 10 days since the first attempt, and hope to see some gains - in particular, that it won't create as much afterburn, that the first time burns it in the hardest and creates the strength and foundation for an easier repeat.

Note: I think the left side issue (a recurring theme here) was due to the isolated left side exercises - in particular the "Pistol Squat", but also perhaps the "Step back lunges".  Perhaps when doing two legged squats, I overuse the right side (stronger leg and shorter) and the left is often not doing the work that the right is.

Swim Tip - (Left) Hand in Channel (Alignment)

This was a timely tip for me... my coach pointed out that my hands under water are not doing what they should mid-stroke or shortly after entry.

I speculated that since I breathe on the right side, it was my left (weaker arm) that was waving about mid stroke. Coach commented that if get my arms going straight, 5 seconds would come off my 100m time.

Then I heard episode 5 in the "Be Race Ready - Tower 26, Gerry Rodrigues" podcast, in which he talks about correct alignment. Lots of problems are created when the hands enter water (not the forearm not the elbow) and get out of line with the shoulder-midline channel. Pull them straight back until the hand slips out near the hips.  "Once we cross over or go outside the boundary - stuff happens," Gerry says.

The channel is from the centre line down middle of body - to the outside of the shoulder  (about a foot to play with). Note tautness is the first priority, then alignment. Other issues concerning alignment, head shifts off the spineline, before turning to breathe - head needs to stay still, not come up, not dip down, not shift.

HOW to fix allignment issues:
1) have a coach.
2) Pulling - with ankles locked, snorkel (head doesn't move), pull buoy - start with a perfect line, practice hand entry and channel.

How to Run Down Hills and Up Hills with J. Zeiger

Nice video (above)  that gives me well needed advice on how to run down hills (no brakes)!
Video (below) showing tips for running up hill (lean at ankles, don't overreach on step)!

Dave Scott on Bike Fit/Position

Dave Scott gives some bike advice on bike fit and position. I found this helpful, as well as his other similar videos.

Goderich Triathlon Video 2015

Great VIMEO video about Goderich Triathlon 2015. Image below - Click on left link, not below.

This is my favourite triathlon so far - Goderich. It was also my first. It is on my favourite lake. It is a challenge at the Olympic distance.

Thrive Nutrition - Brazier

After some searching I think I have stumbled on a plan and a lifestyle.  After watching "Eddie the Eagle" film, I went to chapters March 5 and bought two books by Brendan Brazier. He emphasises a nutrition plan that I am excited about. Ironically, my brother introduced me to his stuff a few years ago, after falling away from vegetarian diet and well before an interest in triathlon/fitness lifestyle.

Key points are - Plant powered, non-stimulants, focus on hormone balance, and high net gain foods.
Also included is his Thrive fitness plan. Excited about putting some of this into planning, shopping lists and into training.  A lifestyle. As a former vegetarian - dropping the dairy (and eventually, but not just yet maybe - the eggs) will be the only tricky part this spring. Almond milk will be it.

Thrive Nutrition - Brendan Brazier

Gerry Rodrigues - Tower 26 Workout

This is a workout that I use form Gerry Rodrigues - Tower 26:
1) Warm up - 10 mins or so
2) 4 x 200m Pulling (snorkel and pull buoy, increasing efforts)
3) Main A - 8 x 100 (85% effort, 5-10 seconds interval)
4) 2 x 400 Pulling (snorkel and pull buoy - ankles together)
5) Main B - 8 x 100 (full out, 1 min intervals)

High Elbow - Surface/Torso

Today's Swim Notes

First 25m high elbows, entry near 10 - 2, hands relaxed. Fingers lower than wrists, wrists lower than elbows https://www.youtube.com/watch?v=oSWlQvyBnzY (Swim Smooth - Is Your Elbow Really Dropper or Hands to High?)

But the big take a away which I DO NOT WANT TO FORGET (and reason for this blog).... after 25m I found that keeping my hands high, elbows high that the pull through feel was with my elbows coming closed to mid torso and coming up and above the surface of the water.

I remembered coach saying the shoulders want to drop when we get tired. I also remember the podcast where British swimmer - Richard Stannard, talked about it getting easier - when you discover fast.  http://www.220triathlon.com/news/podcast/october-2014-podcast/9204.html . Since I was sick the previous two days, I knew I could not muster the energy required for my 100's under 1:40. Therefore I was looking for efficiencies - and keeping a high elbow was the main focus for me. If I can keep that feel for the high elbow on pull through - this blog will already be well worth it.

(other notes working on keeping a high back - like a camera on my upper back staying above water, and pulling with "pressing against water" to keep torso high (as Stannard says). Also toes pointed back and kick to keep body high and straight with less drag - helped.

A reason to start this blog

At today's swim, I realized I needed to write down what I learned. I decided to start this blog.
Triathlon training to learn. It might help others, but hopefully it will at least help me.