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kylie posted 11 weeks ago.
First off congrats on the PR!
I'd say that any temp you are not used to could be "hot enough"
And the most common causes of not running to your potential are, as you mentioned:
(1) going to hard on the bike
(2) nutrition
It might help to know your split info and nutrition from the other race, since I'm guessing you didn't feel like that on the run there.
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cjhoffmn posted 11 weeks ago.
Great job on the PR finish TS. Nice race! When I feel like what you've described, I've usually eaten too much too quickly. Possible that you ate and drank too quickly? In the heat, I will digest a little more slowly, but need more water, so I try to drink water more and digest calories more slowly.
To tri or not to tri - that's not a question at all!
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TryScott posted 11 weeks ago.
kylie wrote:
It might help to know your split info and nutrition from the other race, since I'm guessing you didn't feel like that on the run there.
My other race was last Aug, when I had just started getting in shape. The day was cool and rainy. Wish I could remember what nutrition I had. Splits of my Aug07 vs June08 are:
Swim: 35:30 vs 28:19
Bike: 1:28:52 vs 1:15:06
Run: 53:28 vs 55:27
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ht001 posted 11 weeks ago.
Excellent PR TryScott! Let's not lose sight of that! You did a great race and that should be celebrated!
Now, on to your concerns about your run....I would say that was a lot of calories to have taken in - particularly given the intensity at which you were racing to finish in 2:42 AND given that it was so hot. (As cj said you won't digest as quickly in the hot conditions, and intense racing makes that rate of digestion even slower) Also if you were taking in as many calories as you say you were on the run you were bound to feel like crud having just loaded up on the bike ride. You will have a much slower rate of absorption from the stomach while you are running. Think about how hard your stomach was working to handle all that stuff it was fed during the run. For that 10K, you probably would have been OK with a few sips of water at a couple of those aid stations rather than sending more calories to your stomach for it to try to handle. IMO 600-700 is a lot for an Olympic race if you're out there for under 3 hours. Add to that hot conditions and intensity emptying that stuff from your gut would have taken a lot of work which very well could have taken energy away from where you needed it most.
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autoload posted 11 weeks ago.
Great job Scott!
If I didn't have to work Sundays I would visit you at Maumee Bay coming up.
Race Report - Good swim, good bike, bad run.
The good news is that I beat my one and only other olympic tri time by 20 min (3:02 and 2:42). However, it's bothering me why I did so bad on the run. I expected run time to be between 42 and 45 min, but it was 55:27. Judging by my recent runs, is 42-45 a resonable goal?
March 2 - 5k race - 20:01
April 3 - 6 mile training run - 45:24
April 5 - 5k race - 21:01
May 4 - marathon - 3:31
Is it more likely that nutrition/salt/water was the cause, or that I went too hard on the swim/bike? How do I test and figure it out? The temp was a hot 90 degrees by the time I was running, but is that hot enough to make such a big difference?
I have another race in 2 weeks, and if I can run 10 min faster by doing the bike leg 5 min slower, that sounds like a fair trade. However, if I can go just as fast or faster on the swim/bike, and hit my goal on the run by changing from GU to Hammer gels and only replacing the water I need to instead of chugging everything in sight, that's even better.
The best way I can describe how I felt on the run, was like I finished a hot dog eating contest after the swim instead of a 25 mile bike ride. I was afraid of not having enough calories, sodium, or water, so I had a water and/or Heed (50 cal each) at each station on the run (4 stops total). Plus, on the bike I ate 2 GU packs (200 cal), 20oz of water mixed way too much (didn't know until I tasted it) Gatorade powder (300 cal), and more than half of the other 20oz bottle of just water. I'm guessing 600-700 calories in all. Is that too much to take in during a 2hr 42min event? According to my Garmin, I burned 2500+ cal on the bike and run, but I understand that you don't replace every calorie you burn. Maybe I didn't take enough in.
At this point, I don't even know what I can try for the next race, or what to test for training. I really don't want to do a 3 hour all out brick session in 90 degree heat to test a different brand of gels and sports drink.
Here is the MotionBased link if anyone is curious.
http://trail.motionbased.com/trail/user/srober