The 125K race is an attempt to host an equivalent to a half Ironman that doesn't leave you with as much of a post-race hangover. Consequently it has a slightly longer swim (2.5K), longer bike (109.5K), and shorter run (13K) compared to a half Ironman. The theory is that it's the run that leaves the most post-race hangover. It takes about the same total time to complete. Judging from how I feel this morning, the concept is sound.
Interestingly, there were more entrants in the 125 than each of the shorter races. Perhaps due to its unique lengths. There were even some 125 entrants that were first-time tri racers. That's nuts.
I won my 65-69 age group by a wide margin, but also would have won the 60-64 and 55-59 age groups. When that happens, I know I had a good race overall. No complaints, mate. However, the following critique of my effort shows I was a little rusty and made some rookie mistakes.
I woke up early race morning to a flat on my racing wheels. My race wheels are tubulars, lighter and less prone to "snake bite" flats (flats that leave two puncture marks caused by the pinch impact of the rim against the tube when hitting a hole or major road crack). The bike course was changed two weeks before the race to a multiple (4) loop urban setting with lots of turns per 17 mile loop (fourteen 90 degree turns and three 180 degree turns per lap) with lots of road expansion joints. Better for light weight tubulars. I replaced the wheel set with my training clinchers and departed for the race site early so I could take advantage of the bike mechanics provided by Landis Cyclery to readjust the shifters to the replacement wheels.
The swim takes place in Tempe Town Lake, a short section of the Salt River with a dam on one end. The 125 started at 7:00, the Olympic started at 8:00, the sprint at 9:00. The water was about 70 degrees, so wetsuit legal. YES! The swim course was a water start, by waves, and there was nothing to complain about except that by necessity the first half is straight into the rising sun. Oh, and my time was about 5 minutes slower than I expected. Checking after the race with athletes who had the new Garmin and wore them on the swim, it appeared the swim length was at least 1.7 miles versus the advertised 1.55 miles (2.5K).
The transition area is a decent jog from the stairs getting you out of the "lake". They had wetsuit strippers to help you get your wetsuit off. Fastest strip I ever had. Thank you ONE Multisport volunteers. In races longer than the Olympic distance I select comfort over speed in transition, so I take the time to put socks on, re-apply anti chaff cream, and re-apply sunscreen since I am prone to skin cancer from excess sun exposure in my youth. This time I was trying the spray-on variety of sunscreen. All good and dandy, but I had put my glasses on before I sprayed my face, so I had to take the glasses off and remove the sunscreen from the lenses. Luckily I had a towel in my transition or my next best option was no glasses.
My major concession to new technology is the bike power meter. I have an older SRM version on my race bike, and a new STAGES version (purchased from Airpark Bikes, a ONE Multisport team sponsor, with a good discount!) on my road bike. Power is independent of wind or elevation change and is critical to helping you manage your effort on longer races. I love my STAGES, they cost significantly less than $1,000, go get one!
The first bike loop would be without the Sprint and Olympic athletes on the course, so relatively less crowded. However, the bike course looked like a plate of spaghetti with all the twists and turns, so my strategy was to work it pretty hard the first loop and be careful for loops 2,3, and 4. I wanted to average about 200 watts. I hit 210 on the first loop, 208 the second, 202 the third, under 200 the forth with an overall average of 203. Obviously faded a bit. Also lost two water bottles and my liquid fuel (GU) bottle from major bumps which catapulted them off my bike. Luckily I had stashed some CLIFF Shot Blocks on my bike as backup. Still, I was down 400 calories from my "nutrition" plan as I entered the bike-to-run transition due to the lost fuel. On impulse, I stuck my salt capsule container into the back pocket on my race jersey. It was warming up into the mid-80's and I had been taking 2 salt capsules per hour per plan.
The bike-to-run transition was decent.
The run is part walking path, part single track trail run through a local preserve called the Papago, and part canal towpath. I started our feeling pretty good, worried about being under my nutrition plan and the warming sun. I decided to scale back my planned effort and walk the aid stations as a precaution. Once I turned onto the trail portion after about 2 miles, I found myself walking the uphills and after tweaking my knee on a downhill section, started walking the downhills as well. After all, this was not my A race. While there was not a huge elevation change on the run course, the trail portion had a lot of sharp uphills and downhills with a loose rock/gravel surface. When I finally got to the towpath section of flat crushed gravel, I was able to run smoothly and the "tweak" disappeared. But, with about 3 miles to go, I started cramping in the leg with the knee tweak and was forced to a walk. I was close to an aid station so I immediately took 2 salt capsules with water when I got there and thought "what-the-hell", and took 3 more. Either the cramping would go away and I could finish decently or my stomach would react violently. The cramps ceased a short time later and I ran it in.
I'm very glad to get this first race of 2013 in the books with no apparent injury hangover. It confirmed where my fitness levels are as I continue training for my first 70.3 Championships qualifying race in Kansas in June. Special thanks to the event organizers and volunteers, and ONE Multisport for being supportive of the fitness lifestyle. Now for a complete rest day.........
Sorry to have missed you. I had similiar nutrition issues and the technical run course kicked my tail. I loved the out and back part of the bike course, but the turns were a bummer for a big girl like me! Interesting report. Loved the race. Already planning on it again next year! Well Wishes
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