Yesterday, I finished the DC Tri OLY race in 2:38:11 - good enough for 10th in my age group! The weather was perfect, and I left it all on the course. That is what I call a success!! It didn’t start out perfectly, but I’m so happy that I didn’t let it get me down.
Pre race: Ready to go, and cab is not at my house. Luckily I find another cab, who, I eventually realize, does not know where the Lincoln Memorial is. Or gets it confused with the other memorials in the area. Oh well. Such is life. Oh, yeah, and I forgot (??!!!) my water bottles in the fridge. While I was scrambling in transition, luckily two nice girls gave me extra bottles, with cold water! It was very generous, and I am so thankful! I made it to the staging area right on time.
Breakfast: Banana and a simply bar (total: 250 cals)
Swim start: This is a new time trial start, which had me nervous. They didn’t tell us how long it would take until we started, so I ate my pre-race banana a little early. (100 cals.) Finished a bottle of water. I was nervous and hot in my wetsuit, but I was happy i had most of it on, as there was not enough room for me to wrestle with it in the staging area.
It took me 31:58 minutes to do the swim. The TT start was fine. But, with the current, I didn’t stay close to the buoys. I was all over the place. I tried to grab drafts here and there, but I almost always lost them. I really need to work on staying in a straight line and close to the buoys. I’ve been working on getting my head down in the water, but it can be hard on sighting. However, I settled into a rhythm and was not spent by the time I got out of the water.
Bike: The bike felt awesome. It was a two loop course with many switchbacks. Luckily the first loop was not too populated, so I was able to pass no problem. The second loop was harder to pass people, and I was out of the TT bars a lot. However, I followed Gordo’s advice to go fast when the race is slow, and so I was able to pass many people on the uphills. I do think this contributed to my success. Plus the people on the course were very nice, and I was able to work with a couple of guys to get by the large hoards of people. And, luckly, the motorcycles were out telling people to get out of the way. I had my favorite EFS liquid shot, which I sipped 3 times and chased with water. I could have gotten more calories, but my stomach wasn’t feeling it. I have a hard time digesting in my TT position, and I was rocking it. Looking back, no wonder why I felt like I was working hard: I averaged 198 W on the bike! And, my heart rate was way high, but I kept ignoring it and went by feel. I could have pushed harder, but I wanted to save a little for the run. I was comfortably uncomfortable.
Bike: 1:10:30 - 21.1 mph, 198W avg, avg HR 158. maybe 150 calories, 1 bottle of water.
Ok. so this is where I wish I could have eaten more. I was happy that I only drank water, as my stomach did not have that awful sloshy feeling. I had the rest of my EFS shot tucked in my shoulder strap, and a race belt skirt on. I felt good, though I could tell that my legs were tired. I had this older woman who was a phenomenal runner who I was trying to keep pace with. We kept passing each other, and it was great. but at the first aid station, I wanted a little of the EFS shot and I got a little water. I walked the aid station. Tucked my EFS shot back in my shirt…and, by about mile 1.5, I realized that the entire shot had leaked out all over my shirt and was gone! Oh no! this was uncomfortable and terrible. I also was starting to feel the effects this time of not enough calories. I was starting to stomach cramp a little, so at aid station 2 I pulled out endurolytes. It took me about 9 hours to open that little packet, but I was thankful for the walk. more water, and I kept on my way. Aid station 3 I walked again and grabbed water. This time we were in the tunnel, which was probably the worst part of the run course. running in a tunnel sucks. I saw a girl who was in my age group pass me, and I stayed on her tail for a total of 30 seconds. I couldn’t stay with her. It sucked, but I told myself to run my race. Again, next aid station, a broken endurolyte on my tongue perked me right up. Walked again, and kept on my way. I continued like that till the end, and was able to finish the run in 51:37. That’s an 8:20 pace, and all things considered, I was very happy with it. Avg heart rate was 162. When I got to the finish I know that I couldn’t have pushed any harder yesterday. I left it out there, and it felt awesome.
Total Time: 2:38:11
Total calories: 200-250. Not ideal! Lots of water and was definitely not dehydrated at the end of the race.
Things to work on: eating at high heart rates and eating in TT position.
I’m in great shape for the NYC tri - and I will break 2:30!!!