Grand Rapids Triathlon (½ Ironman)

Swim: 27:45

Bike: 2:22

Run: 1:34

Total: 4:28 (1AG, 5th OA)

This race was approached much like the Triple T has been raced in the past.  The main objectives were to test the early season fitness, establish and maintain some self imposed limits  to train discipline and patience (HR, power, pace) and finally to make sure not to dig too deep a hole so I could resume my ironman build within two days of recovery.  This past Sunday I was mostly successful in accomplishing these goals.

I've only done competed in the 1/2IM distance 3 times in the past and they have been on the final day of the Triple T.  Those were all “raced” on tired legs after a whole weekend chasing spandex-clad tri geeks all around hillbilly country in Southern Ohio.  I think my PR for the distance is about a 5:15, so not really realistic on what to expect in Grand Rapids.

The limits I established for this race were 160 HR for the swim (yes, I can hear my HRM beep while swimming), 225W on the bike and 155 HR on the run.  Through many data points from my training, I guestimated these effort would get me to a 30min swim, 2:30 bike and a 7:00 min/mile run pace; all getting me near a 4:30.

Swim

Do these pants make my ass look fat?

The river swim was a good one, a nice clean start with calm, warm waters.  I found a pair of quick feet and followed them to the turn.  On the way back the sun was absolutely blasting straight ahead and low. I was starting to lose the feet I was following and every time I tried to sight, I nearly burned my retinas out at the gigantic burning orange buoy in the sky.  I zig-zagged around a bit and decided to step on the gas to try to catch the feet I had lost.  In the end, the decision was favorable except for that fact that my avg HR from the swim segment exceeded my cap by 2bpm.  27:45 (162HR)

Bike

I was happy to get on my bike, I figured only 5 or so guys were up the road and I was excited to see if my bike effort would reel any of them in.  The bike course was a nice long out and back, mostly flat with minimal turns.  It was a great course for me to get in the aero bars and settle into a rhythm.  My legs were feeling snappy and it was nice to use my PM to hold me back rather than reminding me to push.  I caught two guys pretty quickly and #1 and #2 were way up ahead, so I had a nice open road to push forward on.  I fueled with two bottle of Gatorade, one Bonk Breaker bar and one EFS liquid shot flask.  (380cals/hr).  I took on two bottles of water to chase gel and cool off a bit. 

Jeez, who brought the crazy chick?  Don't worry I'll dismount in time!

At the half way point one guy came screaming by…I tried to sit in at 3 bike lengths but my effort spiked to 260W just to hold on, so I wisely let him go.  The guy was flying!  I started to get tried with about 10 miles to go, I switched to using my PM to keep me pushing rather than holding me back.  The OLY and SPRINT bikers were now all over the course and the adrenaline generated by blowing by so many of them kept me going.  I came off the bike in 4th place but I ended up pushing a little too hard (+5W) and was very interested to see how it was going to affect my run targets.  2:22 (23.7mph).

Run

No, I do not race in dress socks!  They’re Desoto Calf Sleeves, 

and they’re badass!  (you should buy some)

The big burning orange buoy in the sky was now wreaking havoc all over the run course.  With a high temp expected to reach 92, the race organizer did a top notch job making sure the run course was well supplied with cold drinks and ice.  I surely got my money’s worth taking the run-a-mile, walk-an-aid station approach throughout the 13 miles.  I started off running 6:45s but quickly slowed.  My HR crept a bit north of 155 but I was feeling pretty relaxed and in control so I maintained the effort.  Two guys came screaming by me at the ½ way point but today wasn’t the day to try to jump on their train.  I settled in for the remainder, taking in a nice buffet of cold Gatorade, water and ice at every opportunity.  With 2 miles to go I elevated my pace just to confirm that I had left some in the tank and to further assess pacing for my next ½ IM effort. 1:34 run (7:10/mile).  Total: 4:28 1stAG, 5thOA.

Debrief

The GR ½ Tri was a success.  My training and fitness are taking shape for good things to come this summer.  My open water swimming skills (sighting, drafting) could be improved but I’m generally happy with the result from my time at the pool.  My bike endurance has been improved from a year ago but my threshold power is still down about 15W.  I’m still absolutely blown away by the efficiency gains that have been made through my new P3 and position.  My run fitness is building and in the near future I hope to resume a run form that makes sub 7s feel like a walk in the park again.

Up Next

Another couple of big weeks of training, then I’m racing Muncie 70.3 in early July.  I’m planning on throwing down with two BAMFs I know (see links to the right).  The Ironman branded races always offer the best competition but believe it or not, these guys live within 15 miles of my house.  Heads up Muncie, a few guys from guys from MI are coming down to bring the pain.

I know, I know, no one likes a Sandbagger.