Osoyoos Desert Half

[SimonC]

I always remember how to spell Desert cuz it only has one S ... and yummy Desserts have 2 S's cuz you want an extra helping  

There was no Dessert in Osoyoos on Sunday ...

Tough day in Osoyoos ...

Good swim for me ... 1:50 pace which is an open water 1/2 IM PB. At least things are going the right way (37 mins)

The transition from Bike to Run was interesting ... my HR was almost maxed (185-190) for 20 km's ... and I wasn’t hammering I struggled for the first part of the Richter Climb ... it took 20 km's ... and a diligent regime of nutrition/hydration and my heart rate settled down. After it dropped to 150-160 I felt better and was able to let it rip (nothing under 45km/hr the from the turnaround). The first 20 km slowed me down and I did a 2:44 which is about 10-15 mins slower than I hoped.

The run was steady, but I just didn't have that extra gear to ramp it up in the final 6 km's. Cadence was good and I was doing sub 5 min km's ... but this is a half ... I should be doing 4:00-4:30 pacing.

So compared to last year ... I was faster on the swim (1:31 secs) ... slower on the bike by 11 mins ... and identical run. So the bike screwed me this year ... which is strange ... but you never know what the Tri Gods have in store for you on any given day.

I'm not too worried about the bike ... improved swimming efficiency will allow me to hop on the bike fresher. I just need to keep pounding the run !!!

A couple of side notes ...  

I was assessed a 2 min penalty for cutting my number ... WTF
Also ... been playing with running/cycling without socks .... bad idea ... blister city from the half marathon :-(

I'm not too disappointed with my effort considering the physiological stuff that went on. If my bike was on form it would have given me a sub 5hr 1/2 iron.

Bring on IMC

Tx for reading ...

Capt'n

 

[kiwichris]

Hey Captain!!
Was great to see you out there working hard - was a hot day to be out there.

A couple of questions;
1) With your HR being maxed out, do you think your swim training has allowed you to swim HARDER than you have before. When I saw you start your 2nd lap it seemed that your arm turnover was really high - this could send your HR higher? Also - this year the T1 run was along the beach - could this have jacked your HR up or did you take it easy along that section?
2) What was your nutritional plan for the bike and run? Calories, electrolytes, water - all that sort of stuff - just wondering if there is a hint there as to why you felt your run was a little flat

All in all - some great positives you can take away for IMC - good work!

Chris

[SimonC]

Tx Chris for replying ...
The swim has improved and the extra confidence may result in harder efforts in the water ... Which may translate to higher heart rates in the water and in T1 This wouldn't result in my max HR for 20 km's at the start of the bike ... maybe just nerves

My nutrition is always a struggle ... I had 1000 calories of efly in one bottle and water in another on the bike. The run consisted of 2 gels and aid station water/coke. I was able to down all these products but again was getting that bloated feeling on the run. more tweaking is needed.

The next six weeks are totally devoted to getting ready for IMC.

Appreciate your feedback ....

sc

[kiwichris]

Good comeback Simon -
Did you pick up some more H2O at the aid stations on the bike? Sounds like you had lots of calories - you need the water to process them too.
Run nutrition sounds good - but again the bloated feeling could be the inability to empty your stomach due to the concentration of calories. Coke especially requires H2O due to the high simple sugar content?? Is your run training done with lots of water to help you get used to processing that amount during racing?

C