A Selfish Reason to Race?

I have often said that "Forty is where things started to get really good."  I got a bit more comfortable being me.  My running took off.  I have run Boston - twice; achieved "Streaker" status at the Breast Cancer Marathon - #RunDonna.  And ... I found Triathlon.  As I near fifty, I can only imagine how much better things can be.

 

I haven't "raced" triathlon at a level worth calling competitive since I kind of fell into the sport as "support and sherpa" for my older son, the one I refer to as #KonaKid.  He started in youth tris and then jumped headlong at the age of 12 into "adult sprints."  I followed along because I was a "momma hen" and didn't want my baby chick on the road with all those scary grown up athletes.  It wasn't long before he had proven that he could hold his own and make those "scary" grown ups chase him down in order to beat him at the finish line.  Yes, I have some great finish line stories.

In the early years:  2008 - 2010, I would wait on the beach (forfeiting a finish time) for my Boy to get out of the water, and then off we would run to T1 for the rest of the race.  At that time, I could beat him on the bike and get a decent lead on the run.  He always caught me on the run.  #LittleSnot  He always placed high enough in his age group to qualify for USAT Age Group National Championships, but was not able to participate due to age rules at the time.  

Not too long after, once I knew he was good on the course, I actually began participating in the entire event.  Eventually, I swam a little; finagled a somewhat decent bike; and worked a bit on running off the bike.  I did one sprint.  Then I jumped to 70.3.

2013, a year after my first 70.3 ("half ironman"), the bar was raised significantly by my #KonaKid when he raced his first and second 70.3 within 2.5 months of each other and both under five hours.  The announcer at the finish line of his second 70.3 (Ironman Honu 70.3) called him a "Brat" and the grandparents immediately dubbed him #HonuBrat.  A few hours later at "slot rolldown" he was on his way to Kona for the Ironman World Championship.  Four months later, October 2013, he was the youngest competitor on the Ironman World Championship stage.  In 2014 he raced in the USAT Age Group National Championship securing a place on Team USA for the 2015 ITU World Championships.  It was a busy three years for him.

A couple of months ago my #ChooCrew training partner and I decided to add a challenge to our season with a late season 70.3 at the USAT Long Course National Championships. My thought process was I have a slim chance of maybe, just maybe, qualifying for Team USA and the ITU Long Course World Championships than I do at qualifying for the ITU International/Olympic Distance World Championships.  

The notification that I qualified for USAT Age Group National Championships was a welcome pat on the back, despite knowing beforehand that I would not go to Omaha, Nebraska.  And, it brought out the "honest realization" that my desire to race the LCNats was more than somewhat selfish.  I wanted to be able to say that my Boy was not the only Abbey to qualify to race on the world stage.  Is it wrong?  Probably so.  Does it lessen my desire to go and possibly garner a spot on Team USA?  No.  Will I lay off the intensity of my training?  Nope.  My coach would NEVER allow that.  Am I looking forward to a new type of race atmosphere?  Definitely.  Racing in a different country?  You bet.  But, that is later.  For now, one thing at a time.  Ironman Chattanooga.  Then, USAT LC Nats.

Simple 70.3 Nutrition Strategies (by Lance Watson)

While this is written (and published) by LifeSport coach Lance Watson, it is pretty dog gone spot on to what I reinforce with all my athletes.  And, quite frankly, sometimes an outside, neutral third party validates what "your" coach has been saying all along.  Some things that are always to be considered and/or personalized are fluid ounces intake, sodium and potassium intake, protein to carbohydrate ratios.

Thank you to LifeSport Coaching for publishing this, and allowing me to share it with those who might not otherwise see it.

The aim for a bike leg of any (Ironman) 70.3 is to propel you strongly to the start of the run. The aim of the run is have enough fuel left in your body to show off your fitness. If you have practiced sound nutrition over the 56 miles of riding, you will be able to begin the run in great condition and complete the 13.1 miles with minimal slowing down.

The sport nutrition products supplied on the course do not necessarily guide your choice of calories. You can train with those products in the months before the race to test them. Most athletes work with the product that suits their stomach and do not cause GI distress.

Note that calorie absorption and heart rate are inversely related. As you start to exercise blood is diverted from your stomach to your working muscles and skin to sweat and help cool you. As your heart rate rises, you are less able to digest the calories you ingest. Therefore your race day nutrition plan is intimately bound to your racing heart rate. Make sure you show up to the race knowing your race intensity zones and having practiced eating at those heart rates! The most common mistake is to consume too much at a high heart rate. If your heart rate is up, adjust your calorie intake downward. Also, do what you've been doing in training - don't try anything new on race day!

When preparing your race day plan you should take the following guidelines into account:

Pre Race

1. Breakfast on race day should be similar to training days. Stick primarily with carbohydrates, a little protein, and minimal fats. Toast and jam, a banana, oatmeal, PowerBar (insert energy bar of choice), and Carbohydrate electrolyte drinks are popular choices. Some will have egg or peanut butter for protein. Some athletes prefer a shake. If you have a coffee on training days, have a coffee on race day.
2. Finish breakfast 2-3hrs before race start to give yourself time to digest.
3. In the 2hrs before the race, sip water and/or a Carbohydrate electrolyte drink.
4. Some athletes will take a PowerGel (insert energy gel of choice) prior to race start.

Bike

1. Starting the bike - For the first 5-10 minutes of the bike, drink water and take in minimal calories, mainly in the form of a sports drink. Let your body adjust to cycling, and let your heart rate drop down. Then start eating when you have settled into a good cycling rhythm. Follow the plan you've trained with all season, do nothing new on race day.
2. From 10 minutes after the bike start to 10 minutes prior to the bike finish eat 200-350 carbohydrate calories per hour, regardless of source. Larger or muscular athletes tend to need more calories. For instance, PowerGel = 110 cal; PowerBar = 200 cal; Carbohydrate electrolyte drink = 100 cal. Bigger athletes need more calories. Some athletes can digest more than others. Test it in training.
3. Drink 1 to 1.5 litres (33-50oz) of fluid per hour (water and Carbohydrate electrolyte drink combined). This is approximately 2 small bottles to 2 large bottles per hour, depending on climate and your personal perspiration rate. A training tip is to weigh yourself pre- and post ride.  Every 1 pound lost is 1 small water bottle of fluid deficit, and will negatively impact your half marathon performance.
4. Set your watch alarm(s) to remind you to eat and drink regularly.
5. A simple plan would be to eat a gel every 30 min (~200 cal per hour) and a bottle of sports drink per hour (100 cal per hour). Sip water throughout with the gel. You will need to take up to 10oz of water per gel.
6. The products you use should also provide the following minerals/electrolytes, which will help you absorb your drink into your blood stream, and avoid cramping. Recommended sodium intake is 500-750mg/litre (33oz) - for example, one PowerGel has 200mg Sodium, 20mg Potassium, and 90mg Chloride. 1 litre (33oz) of Carbohydrate electrolyte drink has approximately 200-400mg of sodium.
7. If the products you choose or those provided on the course do not supply the recommended amount of electrolyte you should consider using additional supplementation. As with all other products, you should practice their use in training prior to the race.
8. 10 minutes prior to bike finish you should reduce your calorie intake and only take in sports drink or water. This allows your stomach to empty while still allowing your gut to absorb the food and fluid ingested earlier on the bike. You will be able to start the run in a relatively comfortable state. Once you start the run you can start consuming calories again according you your run nutrition plan.

Run

1. Wait 5-10 minutes into the run until your heart rate levels off before starting your nutrition/hydration regime.
2. Often athletes’ heart rates are higher on the run than the bike. If this if the case, calorie consumption should be 15-30% lower per hour than on the bike.
3. Many athletes find liquid calories easier to digest on the run, in the form of Carbohydrate electrolyte drink or cola. It is also common to eat PowerGels on the run.
4. Follow a similar hydration protocol to the bike. Make sure that you get as much from the cup to your mouth as possible. Fold the paper cups to help control spilling.
5. If you are running 7:30/mile, you will hit approximately 4 aid stations per hour, if they are spaced at 1 per mile. A goal is to drink 2 paper cups of liquid per aid station.
6. If you are still running well, calories and drink taken with 1 mile to go will not impact your race, so you may skip the last aid station, with the exception of pouring some water on your head, or rinsing your mouth.

Nutrition for 70.3 deserves as much thought and planning as the rest of your ‘physical’ training.  You should develop a plan and practice it repeatedly in training to ensure that you finish the bike leg with energy left and set yourself up for a great run. Your nutrition plan is unique to you. It assumes that you have determined your own calorie requirements, and you know your digestive capabilities.

LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group Champions over the past 28 years. He enjoys coaching athletes of all levels.

The Third Time's The Charm (B2Bx3)

7:30 a.m., Saturday 26 October 2013

Terrified.  Freezing.  "It's my birthday."  Anxious.  Terrified.  "What have I gotten myself into?"

8:34:02 p.m., Saturday 26 October 2013

I'm an "Ironman!" Tired.  Freezing.  Exhilarated.  Hungry.  "I can't move."

7:30 a.m., Saturday 25 October 2014

Anxious.  Not quite so cold.  Not quite so frightened.  "I know what's coming.  I can do this."

8:03:59 p.m., Saturday 25 October 2014

Finished.  Super stoked about my swim.  OK with my ride.  My transitions were tons better.  Disappointed in my run.  30:03 minute PR

7:30 a.m., Saturday 17 October 2015

Ready.  Shivering.  Ready.  "Let's do this!  Play me that Eminem song.  I'm ready to go!"

The sun rises behind me, and I turn into to for the Star Spangled banner, which is being sung by one of the racer's family (who I will later see on the course at least 10 times).  I'm shivering, but not freezing.  We are called into the swim start corral, and I wait anxiously for Eminem to blast from the speakers:

Look, if you had, one shot, or one opportunity
To seize everything you ever wanted. In one moment
Would you capture it, or just let it slip?
Yo

His palms are sweaty, knees weak, arms are heavy
There's vomit on his sweater already, mom's spaghetti
He's nervous, but on the surface he looks calm and ready to drop bombs,
But he keeps on forgetting what he wrote down,
The whole crowd goes so loud
He opens his mouth, but the words won't come out
He's choking how, everybody's joking now
The clock's run out, time's up, over, blaow!
Snap back to reality, Oh there goes gravity
Oh, there goes Rabbit, he choked
He's so mad, but he won't give up that
Easy, no
He won't have it, he knows his whole back's to these ropes
It don't matter, he's dope
He knows that but he's broke
He's so stagnant, he knows
When he goes back to his mobile home, that's when it's
Back to the lab again, yo
This whole rhapsody
He better go capture this moment and hope it don't pass him

You better lose yourself in the music, the moment
You own it, you better never let it go (go)
You only get one shot, do not miss your chance to blow
This opportunity comes once in a lifetime (yo)
You better lose yourself in the music, the moment
You own it, you better never let it go (go)
You only get one shot, do not miss your chance to blow
This opportunity comes once in a lifetime (yo)
(You better)

The soul's escaping, through this hole that is gaping
This world is mine for the taking
Make me king, as we move toward a new world order
A normal life is boring, but superstardom's close to post mortem
It only grows harder, homie grows hotter
He blows. It's all over. These hoes is all on him
Coast to coast shows, he's known as the globetrotter
Lonely roads, God only knows
He's grown farther from home, he's no father
He goes home and barely knows his own daughter
But hold your nose 'cause here goes the cold water
His hoes don't want him no more, he's cold product
They moved on to the next schmoe who flows
He nose dove and sold nada
So the soap opera is told and unfolds
I suppose it's old partner but the beat goes on
Da da dum da dum da da da da

No more games, I'm a change what you call rage
Tear this motherfucking roof off like two dogs caged
I was playing in the beginning, the mood all changed
I've been chewed up and spit out and booed off stage
But I kept rhyming and stepped right into the next cypher
Best believe somebody's paying the pied piper
All the pain inside amplified by the
Fact that I can't get by with my 9 to 5
And I can't provide the right type of life for my family
Cause man, these goddamn food stamps don't buy diapers
And it's no movie, there's no Mekhi Phifer, this is my life
And these times are so hard, and it's getting even harder
Trying to feed and water my seed, plus
Teeter totter caught up between being a father and a primadonna
Baby mama drama's screaming on her
Too much for me to wanna
Stay in one spot, another day of monotony's gotten me
To the point, I'm like a snail
I've got to formulate a plot or I end up in jail or shot
Success is my only motherfucking option, failure's not
Mom, I love you, but this trailer's got to go
I cannot grow old in Salem's lot
So here I go it's my shot.
Feet, fail me not
This may be the only opportunity that I got

You can do anything you set your mind to, man 

Then, we're off and into the Banks Channel - 2.4 miles from the ladders at the Sea Path Marina.  I know that one of my besties is looking for a sub-50 minute swim and I also know that she will get it.  This swim is fast - even I have gone under an hour in the past.  I am hoping for a second sub-one hour today.

This is the first open water RACE DAY swim where I feel in complete control of everything:  my stroke, my breathing, my pace, my sighting - everything.  There's a chop on the water, and I don't internalize that it means there will be wind on the bike until later.  I reach the ladders in 58 minutes and the timing mat (after strippers and showers) at 1:00.  I'm out of T1 and on the bike in just about 1:09.  I feel good so far.  I have not swallowed a ton of salt water, and I already have the first bite of my favorite Kidz Z Bar going down.

The bike is tougher than I had hoped.  112 miles of wind and a nice stretch of "this is not pleasant for the girl parts" bumpy pavement.  But, everything on the #PinkPanther stays in the racks and bolted on.  The bike and wheels feel great, and I keep wishing that they will time travel me to the finish in a bike course PR.  Not so.  The wind does a number on me for the first 70 or so miles, but I come into T2 only two minutes slower than the year before where I felt little to no wind.  In this case, the gear was definitely worth the investment as I am sure that the carbon bike and race wheels kept me rolling forward at a pace that allowed me to recover some of what might have otherwise been lost due to the wind.

I roll into T2 and manage to NOT fall over.  I grab my Garmin off the bars and shuffle to the hook where the bag holding my running shoes, visor, belt, and bottle is waiting.  I make a pit stop in the Ladies' Room and head out the door in about 5 minutes.  Not blazing, but not awful considering...

The run begins as I expect based on the previous two years.  Then, I am directed to turn where I'm not ready to turn.  I say out loud, "What? What?  This isn't the right way?"  But, I go with the flow, and am pleasantly surprised by the change(s) in the run course.  More spectators, more things to keep your mind occupied, more lights once the sun begins to go down.  I'm at about Mile 2.5 when I see fellow Big Sexy Brad coming towards me as he is rounding out his first loop of the run.  We cheer, stop, hug, high five, totally hold up traffic, and then are on our merry ways.  At not quite Mile 3.5 I see my girl Marci who looks like a rock star and is moving right along headlong down the hill in my path.  More hugs, love and joy shared and then off.  The midpoint turn around on this course is "Kona" and I look forward to it in ways only 140.6 racers understand.  7+ miles done and I'm on my way to back to the Special Needs pick up.  I see Marci again (on her second lap) at approximately my Mile 10.  She is hurting, I can tell.  Her hip has decided to remind her it is indeed attached and has made her pay attention in a not so happy-go-luck manner.  She's tough.  She'll super star through it.  I'll see her at the finish.

Thinking that Brad will be pretty consistent on his second lap, I start looking for him at my Mile 1ish.  I don't think I actually see him until closer to 15, maybe 16.  He looks good, high fives me and promises beer at the finish.  ;-)  I'm cruising, not fast, but consistently, toward Mile 17.  I am just in front of the "Biker Bar" on a "regularly scheduled walk break" and realize that a beer would taste AWESOME.  I guy in front of the bar hands me a bottle, I take a huge swig, and then there is Marci again.  She's in tears disappointed that she missed her "perfect" race goal.  I hug her; tell her I love her; and remind her that she is going to finish, and that I'll see her soon.

By now my run pace is slowing some, but my overall is still in the 4:20 - 4:30 marathon finish time pace.  I'm trying not to be disappointed that I won't PR the run (4:26 in 2013) by telling myself that I can still PR the race.  I am drawing on so many other people's trials and tribulations:  Grayson, Cheryl, Jackie, Eric, Kathy.  "I will NOT give in.  I will NOT give up.  I will NOT quit. They didn't quit. They don't have the option to quit."  There's the turn around.  Only one 10K to go.  I.  Can.  Do.  This.  I.  Will.  Do.  This.

A mile and a half from the finish, there is a racer wearing a Marine Corps jersey - walking, head hanging.  I can't tell if he is active, retired, or just a supporter of the military.  I yell at him, "Ooooh Rah!  I don't have cash to buy you dinner, but I'll run you in.  Let's go:  3 and 1.  You've got this!"  Off we go.  He falls back, then catches back up.  Falls off again, and then he's there.  I come around the last hard right turn towards the finish line.  I see the lights; I hear the announcer; I can almost read the clock.  Then I see that it says 12:19...  I can be there before it turns to 12:20.  And then I'm there...  

7:49:32 p.m., Saturday, 17 October 2015

Finish Time:  12:19:32.  I've pulled off a 14:27 PR.  Now I'm happy.