Muncie Ironman 70.3
Muncie Ironman 70.3 is not a new race for me but it now has a new owner. Â I was hoping that both of us would be a bit transformed. Â The results:
- 8 minute PR over last year.
- Perceived exertion in swim felt at a greater effort. Â I actually exited the water under 40 minutes.
- Improved transitions. Â Ran like hell in the long transition to my bike.
- Had faith that my heart rate would fall after 20 minutes on the bike. Â Didn’t get worked up that I was out of my zone.
- Negative split both bike and run.
- Finally averaged over 20 MPH on the bike in a long race.
- Four minute run PR in a 70.3 and only four minutes off my open half marathon PR.
- Approximately 12th fastest age group run.
- I am learning how to race well in the heat. Â Lots of water soaking on the bike. Â 90+ degrees on the run. Â Ice in all the usual places, water dumping, water drinking and sponges.
- We had to arrive on the race site at 5:30am due to parking issues and the sprint triathlon. Â My race did not start until 8:10am. Â Long wait.
- Despite all the work this winter, my swim and bike have not improved as much as I had hoped. Â My fitness has improved which allows me to run faster through fatigue resistance.
- I found that my heart rate cap of 155 on the bike is probably my limit for nutrition consumption. Â It was hard to choke down the calories but I got it done.
- My bike. Â Due to my small frame I have one bottle cage. Â I rigged a torpedo bottle cage but my water ejected with 6 miles to go.
- Rigged Joule Powertap computer around torpedo but it was hard to see the data.
- Sore throat the day after the race. Â Second time this has happened. Â Passes in one to two days.
Things I tried differently:
- New TYR carbon tri suit. Â Great suit but it dries so quickly that it is almost tougher to stay cool on a hot day.
- Kwicky Blade Lights. Â Very light but appears to hold water more than the original Blade Lights.
- No sunscreen or deodorant to aid sweating.
- A bit of a chocolate bar on the bike. Â Ugh. Â Not for me.
- Chrissie Wellington’s nutrition recommendation of a caffeinated gel on the run. Â One Espresso Gu immediately off the bike, one at mile 5 and the third at mile 8. Â Chase all with water.
- Bobby McGee’s run/walk method. Â Seven very short walk/ice breaks in the first 7 miles.
- Ice down shorts. Â Girls did not appreciate the arctic environment.
- New Look Keo Pedals worked great. Â I felt stronger climbing and more efficient pedaling now that my left foot is not sliding all over.
- Different hand position while aero. Â Relaxed and less upper body torque.
- Improved body composition with lowest race weight to date.
Room for Improvement:
- Swim. Â I am working on some technique changes from camp.
- Bike. Â Bike. Â Bike. Â The top three women went 2:30 to 2:35 on the bike.
- Run. Â Now that I know the run walk method works, I think I can chip away even more time on the run. Â At one point I remember being shocked how fast I was running.
- Mental state. Â Now that I am truly racing, I need to focus on positive mental energy. Â I am learning to dig very deep. Â Time for some brain training.
- Considering upgrade on bike for increased aerodynamics, lighter weight, greater comfort and room for more water! Â Looking at Speed Concept 7.2 with some slight modifications. Â My current bike is five years old. Â Not sure if a new bike will equal a faster ride.
- Wheels. Â It may be time to have a more aerodynamic powertap for racing.
- Normal race breakfast.
- Bottle of gatorade before the swim.
- 2 Bottles of double strength EFS Grape on the bike with a half scoop of pre-race (caffeine) in each. Â One gel (plan was two but lost water bottle). Â One piece of chocolate. Â 550 calories total.
- Three espresso GUs on run (300 calories).
- Water as needed.
- A for execution. Â 155 HR averaged on bike with a negative split. Â 164 HR averaged on run with negative split.
- I did qualify in the rolldown for the 70.3 World Championship in Vegas. Â Big thanks to Gordo for being available for a consult. Â I did not want to do the race and Gordo reminded me to stick with our plan. Â Kona or bust.
- Ironman Louisville.
- So many people from Bloomington participating in this race. Â Great to see all the friendly faces and all of our hometown spectators. Â Thank you for the cheers. Â I couldn’t always respond but I smiled inside.
- Terrific race management. Â I did not think anyone could do a better job the the Muncie Endurathon folks but with 1200 more participants the race support and execution were outstanding.
- Gordo. Â He has been “sharpening” the knife this season and it is paying off.