Not sure what happened to my official race pics when I downloaded- they are all tiny! Can't seem to enlarge them either which is a bummer- any tech geeks out there who may read this please comment+ let me know!
Swim 1.13.41 42 AG
- Not much to say was uneventful but the water was pretty choppy/rough so I spent a bit much time with my head up. To be expected when 2900 athletes are also in the water. Sighting on return leg into sun was a bit tricky. I hit 2 km in 38 mins so my return leg was a bit slower paced.
-Realised post St G that relative placing gives me an idea where my swim's at rather than time as course are difft.You only learn this when you race in different places!
Bike 6.15 (actaul 6.14 spent 40s fxin a dropped chain) NP 135. Av P -115 34th AG
-Its fast for the 1st 64 km. easy to stay aerobic+ within watts+ fuel. Did a 40 km PB here ( faster than any olympic race!)
-
-Capped myself 175 W up Richter, small chain ring let people go past
-Stayed aero as much as poss thru rollers, pedalled downhills
-Aero on out+back, hit one small climb in big chain ring ( oops) otherwise stuck to power
-Aero as much as poss towards yellow lake. Quite hot in here and a bit of a headache which I think was from my neck - had been hydrating well.
-Normal bike helmet.
-Pushed it up Yellow Lake ( capped 190 W which =ftp). Fun!!
-Quite a headwind on descent + back into town, stayed aero pushed it as could see I was going to make 6.15.
- Enjoyed the entire ride and never hit any bad patches during it
-
Run 4.44. (2.23 to turnaroun 2.21 to finsh) 36th AG
- Stuck to my NOWALK APART FROM AID STATIONS policy so despite slow pace I still ran the whole run.
-Used G's airport walk thru aid stns ( it really works!! You pass quite a few people too)
-Spent entire run with stitches either under ribs or moving left to right. Wondering if this is postural??
-Focussed on run form, fueled on coke/water/ice/occ powerade
In review + what I have learned+ gained from this race ( IM #5)
- Stuck to race plan+nutrition plan no tummy issues, headache disappeared when I got off the bike so mustve been my neck
-Spent the last few months on some mental training which has paid off- I stayed in the moment the entire day and smiled my way round. I came in with a positive attitude and the self confidence that i could and would cope with whatever the race threw at me this in turn I feel resulted in the race not actaully throwing any curve balls at me.
The only point in the race I recall having a real mental low point was at mile 22 of the run but it passed relatively quickly.
- Spent an extra 30 secs in T2 to put on my Injinji toe socks. No blisters or sore feet
-Another HOT race ( 32 deg). No prob for me as was well acclimitised. I need at least 2 weeks in hot climes.
-I knew the whole course as had biked it all. REALLY helped when writing my race plan as I could visualise EVERY part of the day. Something to take forward for future races how important and useful a tool that is in race prep.
- Run was quite a bit slower than I had hoped but the +ve side is it was evenly paced + I DIDNT walk.
- wondering if I should have set my power targets a little lower and perhaps biked 6.30 ( as anticipated) then would have been able to run a little quicker?
- Glad I have learnt how to pee on the bike. With so many athletes on course, the portapottys were always full.
- I loved this race and the course. Its my favourite one so far.Wil definitely be back.
- The mental side is everything in long course racing; something to build on and ensure its in the training plan for future races. Am also a firm believer in Noakes Central Governor theory. I worked him hard at EC womens camp when there was less oxygen around which made this bike feel easy.
 |
| Richter Pass |
 |
| Swim start in Lake Okanagan |
 |
| Bling |
 |
| Side stitch pleeeease P.OFF |
 |
| Happy!! |
Not sure what happened to my official race pics when I downloaded- they are all tiny! Can't seem to enlarge them either which is a bummer- any tech geeks out there who may read this please comment+ let me know!Swim 1.13.41 42 AG
- Not much to say was uneventful but the water was pretty choppy/rough so I spent a bit much time with my head up. To be expected when 2900 athletes are also in the water. Sighting on return leg into sun was a bit tricky. I hit 2 km in 38 mins so my return leg was a bit slower paced.
-Realised post St G that relative placing gives me an idea where my swim's at rather than time as course are difft.You only learn this when you race in different places!
Bike 6.15 (actaul 6.14 spent 40s fxin a dropped chain) NP 135. Av P -115 34th AG
-Its fast for the 1st 64 km. easy to stay aerobic+ within watts+ fuel. Did a 40 km PB here ( faster than any olympic race!)
-
-Capped myself 175 W up Richter, small chain ring let people go past
-Stayed aero as much as poss thru rollers, pedalled downhills
-Aero on out+back, hit one small climb in big chain ring ( oops) otherwise stuck to power
-Aero as much as poss towards yellow lake. Quite hot in here and a bit of a headache which I think was from my neck - had been hydrating well.
-Normal bike helmet.
-Pushed it up Yellow Lake ( capped 190 W which =ftp). Fun!!
-Quite a headwind on descent + back into town, stayed aero pushed it as could see I was going to make 6.15.
- Enjoyed the entire ride and never hit any bad patches during it
-
Run 4.44. (2.23 to turnaroun 2.21 to finsh) 36th AG
- Stuck to my NOWALK APART FROM AID STATIONS policy so despite slow pace I still ran the whole run.
-Used G's airport walk thru aid stns ( it really works!! You pass quite a few people too)
-Spent entire run with stitches either under ribs or moving left to right. Wondering if this is postural??
-Focussed on run form, fueled on coke/water/ice/occ powerade
In review + what I have learned+ gained from this race ( IM #5)
- Stuck to race plan+nutrition plan no tummy issues, headache disappeared when I got off the bike so mustve been my neck
-Spent the last few months on some mental training which has paid off- I stayed in the moment the entire day and smiled my way round. I came in with a positive attitude and the self confidence that i could and would cope with whatever the race threw at me this in turn I feel resulted in the race not actaully throwing any curve balls at me.
The only point in the race I recall having a real mental low point was at mile 22 of the run but it passed relatively quickly.
- Spent an extra 30 secs in T2 to put on my Injinji toe socks. No blisters or sore feet
-Another HOT race ( 32 deg). No prob for me as was well acclimitised. I need at least 2 weeks in hot climes.
-I knew the whole course as had biked it all. REALLY helped when writing my race plan as I could visualise EVERY part of the day. Something to take forward for future races how important and useful a tool that is in race prep.
- Run was quite a bit slower than I had hoped but the +ve side is it was evenly paced + I DIDNT walk.
- wondering if I should have set my power targets a little lower and perhaps biked 6.30 ( as anticipated) then would have been able to run a little quicker?
- Glad I have learnt how to pee on the bike. With so many athletes on course, the portapottys were always full.
- I loved this race and the course. Its my favourite one so far.Wil definitely be back.
- The mental side is everything in long course racing; something to build on and ensure its in the training plan for future races. Am also a firm believer in Noakes Central Governor theory. I worked him hard at EC womens camp when there was less oxygen around which made this bike feel easy.
if you are looking for refrigerator Repair Service In mumbai then click refrigerator Repair Service In mumbai
ReplyDeleteeither you are looking for microwave Repair Service In mumbai then click microwave Repair Service In mumbai