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SRRC Race Reports

Ford Ironman World Championship 70.3, Clearwater, FL —Sat., Nov. 11, 2006
by Scott Johnson

Given this report will be long enough, I refer readers interested in the details from earlier in this journey to check out my “Road to Clearwater” blog at www.pursuit-fitness.com under "Forum. "

Thursday

Two days out from a race, I generally take the day off. However, given that I was unable to swim related to surf conditions on Wednesday, I swam for roughly 30 mins. The surf was better but more significant than I had encountered all year. The wind was still out of the west and blowing 15-30 mph. Even in the rougher water I was able to identify solid sighting reference points and felt comfortable. The only catch was that I didn't make it to the water until 9:00 a.m., once the winds had picked up.

Friday

Per my usual strategy, I set out to shake off the sluggishness caused by a day off. I arrived at my swim just after seven to find paradise. The water surface resembled Mirror Lake in Lake Placid. Perfect! After a fantastic swim and moving the car to a less congested area in which to ride, I set out for a 30 min spin with a few acceleration drills. I noted during this ride that at I was cruising along at 23-25 mph with remarkably little effort. This course is flat! The race site is a bit spread out and as such I incorporated running as a means of locomotion as I tended to the last bit business. As I waited to drop my bike and bags off at 12:00, I met Simon Lessing. For a world famous triathlete and record setter, Simon is a pretty cool guy, soft spoken without the trappings of a huge ego. Of particular note, there was nothing but a flask holder and two frame mounted water bottle cages on his bike—no power, no computer, no rear mounted drink holder, no bento box, etc. This speaks to the other side of racing with power, and a ton of food / gadgets. Given he has won major titles at everything except Kona, there may be something to racing this way . . . .

Race Day

Race day dawned just as Friday did with clear skies, a good temp, low humidity (for FL), and most importantly no wind! Since we stayed with family about 30 mins away and shuttles were being used from remote parking lots, the usual wake up time was pushed back a bit. We rolled out in the family truckster at 4:15 a.m. with the entire family. This enabled me to hit body marking and enter transition around 5:15 a.m. The rest of the family racked out for the next hour or so and met up prior to the start.

This race had a different air about it than most others. Given the qualifying nature, everyone was an old hand at race morning management. Once the bags and bike were checked, I situated myself on the ground by my bike and stretched a bit. Mostly, I watched and listened. The NBC film crews were swarming the pros, Sara Rienertsen (single below knee amputee highlighted in Kona coverage the past two years), and Rudy Garcia-Toleksen (double above knee amputee). Mike Riley did the obligatory interview with Sarah Reinertsen over the PA. The most unique thing I noticed was the decidedly international flare. One race announcer with a heavy German accent provided updates in English, German, and French working in tandem with Mike Riley. Given the experience level of the participants, I didn't witness the crazy, mind numbing, energy draining activities noted before most races. The majority of athletes gathered near their bikes or on the beach, grabbed a piece of real estate, and relaxed. Very little wasted movements and idle chatter.

I will say it is different to see NBC Sports film crews milling about before a race. . . .

Now for the race. . . .

Swim

Heading to transition . . .

The swim was a straightforward out and back with buoys on the right from a beach start. The return was into the rising sun. However, the pack was thick enough that only limited sighting was required. While the pack formed quickly, contact was never over the top with the exception of the first turn. I swam evenly and focused on solid reach & roll followed by a strong pull. I swam in actual water only five times between Timberman (Aug 20) and Clearwater (Nov 11). That said, I focused on solid and consistent workouts with a Vasa Ergometer, a mechanical trainer for building swimming power and endurance. I mixed long sustained swim workouts with power wheel work. Judging by my PR improvement of 5 minutes, I think this strategy effectively topped a solid year of Vasa work and racing. After the race I learned there were a series of dolphins spotted on the swim course. Although, I didn't see them this is something cool you don't hear about in lake or river swims.

Transitions

Transitions were a bit odd as the bag and change, following tent routine of Ironman. I think this slowed things down 30 seconds or so, but it affected everyone across the board. Given that I have been at this game for a while, one would think I would fly through transitions. Rather than go for all out speed in transitions, I rely on a slightly slower pace with focused efforts. No need to increase stress levels. Using this strategy, I am predictably in the center of the split times on a routine basis. This race proved no different.

Bike

Generating wattage . . .

What do you get when you hold a championship race on an entirely flat course where traffic issues over the first half negate the draft marshals? I witnessed three groups of roughly 50 riders each with a number of smaller 10-20 person packs. During the first half, the course was tight and draft marshals did not have access because of vehicular traffic, and the course was narrow and packed. That being said, there was no way to avoid the draft benefits over the first half of the course. (A review of my Power Tap data confirmed the impact. My pnorm was 20 watts greater and ave speed 1.5 mph less over the second half of the course.) Thus, if you were gunning for an age-group position, you had to play the hand and join the pack. I, on the other hand, had no aspirations of a top age group placing and chose to allow the packs to ride through. Once we turned onto the long causeway just past the half way point, the first peleton formed and was off. As this pack formed I tried to pull off the front. Soon thereafter all those stages of the Tour De France came to mind&—you know, the ones where a solo break goes all day until he cracks and is caught in sight of the finish line, without a run leg to complete. With this vision in mind, I quickly bailed and rode my own race. Roughly every ten minutes or so I was passed by a group of riders enabling the increased pace of a brief legal draft&—staying at the seven meter limit until they pulled away.

This course was extremely fast because there was no wind. Regardless of the draft, I was on track for a PR ride and was pleased with the effort. My normalized watts (pnorm) of energy for the entire race were still 280 (86% of my functional threshold power) and in line with my Eagleman and Timberman efforts.

Run

On the way to the finish . . .

As I crested the Memorial Causeway on my return to transition, a sea of runners was coming at me. It was clear that the peletons had remained intact all the way to transition! After a solid transition I was off. The first three miles were a bit tough. I was a bit low on calories and wanted to clear the first hill prior to taking a gel to ensure I absorbed it. Just before mile three I hit the gel, followed by a coke and water at the aid station. After this I started to turn the corner. Mentally I was engaged, and I hit a solid rhythm. Although I was never alone on the run, there was little to no chatter among the athletes. Again, the level of competition and focus were stepped up a notch or two. I continued to take a coke and water at every aid station throughout the run. A key to this race is using the breeze of the exposed open area on the hills to cool down. On both sides of the hill there were aid stations. Knowing there would be at least a slight breeze on the hill, I made sure to dowse myself with water at each station and make the most of the evaporative cooling effects. The rest of the run was unremarkable until the thirteenth mile.

Now, as I passed mile twelve, I realized it was within reach to break 4:40. Coming out of the aid station, I saw Sister Madonna Buder and Rudy Garcia (double amputee) coming my way. Their inspirational words and seeing their effort spurred me on, in addition to sending a chill down my spine. Maybe it was the memory of those nuns I encountered during my twelve years of Roman Catholic education!) Needless to say, the last mile was a constant acceleration until I spotted my family. Never one to pass by my greatest motivators without stopping, I slowed, slapped some hands, left a kiss, and took off to the finish. As I made the hairpin turn into the shoot I was accelerating to a sprint. This enabled me to pass a few more folks as I crossed the line just over 4:40. No, I didn't break 4:40 but I thanked my family and still set a PR of 17 minutes!

Nutrition

Bike – Once again I used the old 10 minute timer to alternate and regulate the intake. Total = ½ - ¾ bottle of 5scoops SE, 1 scoop HEED, 3 scoops enduralytes; 6 enduralyte caps taken as 3 at the top of the hour x 2; 2.5 bottles water – first with one scoop HEED; and a gel at 1:50 or so. I stopped my calorie intake at two hours to allow for absorption.

Run – mouthful water, and coke at all but first two aid stations, gel at third station, and a good dousing over the head at each station. (stations located every mile or so)

Splits

Swim – 32:52 – 1:39/100 pace
- Transition 1 -3:27
Bike – 2:18 – 24.2 mph ave
- Transition 2 -3:17
Run – 1:42 – 7:49/mile
7:11, 7:43 (hill), 7:42, 7:40, 7:48, 7:54 (hill), 7:44 (hill), 7:47, 8:02, 4:40, 11:32, 7:48, 8:27 = 13.1miles – Clearly I didn't run a 4:40 no 11:32 mile…not sure what I did there!

Power Data

Entire ride (262w):
   Duration: 2:21:00
   Work:        2220 kJ
   TSS:          173.4 (intensity factor 0.859)
   Norm Power:    280
   Distance:   56.621 mi
                     Min Max Avg
   Power:      3      915 262 watts
   Cadence:   29    138 94 rpm
   Speed:       2.4   36    24.1 mph
   Torque:     5      320 73 lb-in

November 2006

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