Result: 1st Overall by 9 minutes
Here is my synopsis of the Orangeman ½ Ironman for you to read. (do this race in 2012 - awesome)
Before I get into the race I just want to say that solid training as instructed by a professional coach can and will provide you with the necessary tools to be successful. The reason I say that is because i've been on an intense training program since the beginning of July building up to the ITU World LD Championship in early November. Interestingly enough I went into the Orangeman without much a taper and actually feeling a bit fatigued. So how did I have such a great race? Because I put in a hell of a lot of training (14hrs to 18hrs / week for the last 10 weeks) especially on the run - in fact i'd say that 80% of my runs are right after my bike sessions. I'm still figuring out the nutrition part on the run though. Anyways check this out - not a whole bunch of free editing but a lot of facts and data to digest.
All of the Prescribed items are from my coach Caitlin Snow with the QT2 systems (www.qt2systems.com) however I race for Felipe Lourerio on the Breakaway Training Elite Team (www.breakawaytraining.com) whom also provides excellent triathlon training programs. I decided on my own to keep the two separate as it provides ambiguity from my training and racing results from my team commitments and friendship with Felipe and the great group of people at Breakaway. This was my own personal choice.
Overall Time: 4:51:23
1.2 Mile Swim: 0:25:22 T1: 0:02:59
56 Mile Bike: 2:37:10 T2: 0:00:58
14.22 Mile Run: 1:45:02
1. Prescribed Swim: 28-:31 -- Go out hard for 600 yards and then settle in on a solid set of feet (if anyone is ahead of you) - if someone is staying with you (you can't drop him), try to get on his feet vs doing all of the pulling
Actual Time: 25min 22sec – 1st overall, the swim actually turned out to be quite easy, I got into a good pace right away going around the 1st buoy while catching the wave ahead of us, swimming fairly comfortably to the turnaround buoy I kept on getting hit on the feet and legs by the guy behind me, so I did just what you said – I slowed way down and dodged through a couple of people and then I got on the other swimmer’s feet and drafted him all the way in, caught a shorebreak wave into the beach and came through as No. 1! 4 out of the top 5 swim times were in the Old Fart Division – imagine that! One thing to note is that I drank ½ bottle of my SDM mixture along with ½ a Honey Stinger Waffle and ½ Powerbar before the swim. I was totally relaxed at the start just relishing the chance to swim over the less unfortunate from the previous 3 waves.
Summary
Distance: | 1.73 mi |
Time: | 25:22 |
Avg Speed: | 4.1 mph |
Elevation Gain: | 7 ft |
Calories: | 332 C |
Timing
Time: | 25:22 |
Moving Time: | 23:29 |
Elapsed Time: | 25:23 |
Avg Speed: | 4.1 mph |
Avg Moving Speed: | 4.4 mph |
Max Speed: | 15.0 mph |
Elevation
Elevation Gain: | 7 ft |
Elevation Loss: | 34 ft |
Heart Rate
Avg HR: | 124 bpm |
Max HR: | 153 bpm |
2. Prescribed Bike: 2:28-2:33 -- Try to keep best sustainable effort throughout the day. Use HR as main indicator - average 138, cap of 143 on steepest hills (DO NOT GO OVER THIS!)
Actual Time: 2:37:10, close to the prescribed time but with 3442’ of climbing I think I came pretty close, went way over the HR cap right out the gate due to the 10% hill at mile 2 on the bike! However settled into a very good rhythm from the start through the residential areas and up into the mountains. I never really pushed it so hard that I created the lactic acid heavy leg feeling – I was constantly watching my heart rate and seemed to keep the best pace in the 138 – 141 range. I went through 1-1/2 powerbars, pack of Gu Gel Drops, 2 2nd Surge Gels, 1 - 28oz of SDM (Secret Drink Mix) with the Right Stuff and 1 – 28oz of Gatorade. Going up Ortega Hiway into the mountains I followed 4 bike lengths behind another rider for about 15 miles which turned out to be perfect as I psychologically attached an imaginary rope to his bike and had him pull me up to the turnaround. Then coming down the mountain was incredible! Must have averaged about 35 mph all the way down hitting a maximum of 44mph. Awesome! All in all an excellent ride. One lesson learned – don’t use one those minimalist water bottle cages between the aero bars if there is any semblance of ruts or potholes in the road because POP – there goes my bottle of SDM going over the smallest of bumps – dang!
Summary
Distance: | 55.30 mi |
Time: | 2:35:51 |
Avg Speed: | 21.3 mph |
Elevation Gain: | 3,442 ft |
Calories: | 2,501 C |
Timing Details
Time: | 2:35:51 |
Moving Time: | 2:35:50 |
Elapsed Time: | 2:36:18 |
Avg Speed: | 21.3 mph |
Avg Moving Speed: | 21.3 mph |
Max Speed: | 43.8 mph |
Elevation
Elevation Gain: | 3,442 ft |
Elevation Loss: | 3,342 ft |
Heart Rate
Avg HR: | 141 bpm |
Max HR: | 156 bpm |
3. Prescribed Run: 1:39-1:43 -- Go out at 7:35 pace for first mile (NO FASTER!), then focus on HR - 10 beats higher than bike average (should be 148 for run) with cap 5 beats higher.
Actual Time: 1:45 (14.22 miles) – Getting off of the bike I felt relaxed and in control and actually pretty good though I could tell that my hamstrings were pretty tight, heading out onto the run from the transition area was a rush as I was the first individual off of the bike even after starting in Wave #4 which completely surprised the heck out of me when the race announcer called it out - I was thinking that he’s gotta be wrong but what the heck as I’m gonna run pretty damn scared right now – so I go through mile one in 7:09 thinking that I was only supposed to be doing a 7:35 but what the heck – then I hit the steep rollers throug-h the middle section staying very focused and smooth – up to the turnaround point which seemed way the heck out there but no worries as I’m running sub-7’s at this point feeling very good – back over to the beach and through the start/finish line for my 2nd lap when I’m really starting to feel the weariness build up - then going back through the 2nd loop onto the rollers I’m reduced to just about 8 minute miles but I take a deep breath (sort of) and shorten my stride and concentrate on running tall and fluid – hit the turnaround point and head back home and notice that both guys in 2nd and 3rd are further behind than on the 1st lap – confidence restored I head back over the rollers again and stay focused all the way to the finish line. I went through 2 bottles of the SDM (a bit strong on the run) some Powerbar Gel Shots and a lot of water over the head (a bit too much as my shoes got a big soggy) – I struggled on the 2nd loop going back out but I was happy that I recovered and pulled it back into focus coming back.
My average heart rate was 3 to 4 beats higher than prescribed but right about 10 beats higher than the bike.
One positive note: Taking my run and using the average 7:21 pace over 13.1 miles my run time would have been around 1:37 on a very tough run course which would have beaten the prescribed time.
One negative note: Struggled again in the upper middle miles just like Santa Barbara.
Summary
Distance: | 14.22 mi |
Time: | 1:45:00 |
Avg Pace: | 7:23 min/mi |
Elevation Gain: | 1,009 ft |
Calories: | 2,262 C |
Details
Timing
Time: | 1:45:00 |
Moving Time: | 1:44:29 |
Elapsed Time: | 1:47:25 |
Avg Pace: | 7:23 min/mi |
Avg Moving Pace: | 7:21 min/mi |
Best Pace: | 3:01 min/mi |
Elevation
Elevation Gain: | 1,009 ft |
Elevation Loss: | 1,025 ft |
Heart Rate
Avg HR: | 152 bpm |
Max HR: | 164 bpm |
Summary | 1:45:00.0 | 14.22 | 7:23.0 |
1 | 7:07.3 | 1.00 | 7:07.3 |
2 | 7:09.8 | 1.00 | 7:09.8 |
3 | 7:12.8 | 1.00 | 7:12.8 |
4 | 6:49.1 | 1.00 | 6:49.0 |
5 | 6:49.9 | 1.00 | 6:50.0 |
6 | 6:47.8 | 1.00 | 6:47.8 |
7 | 6:52.0 | 1.00 | 6:52.0 |
8 | 7:28.2 | 1.00 | 7:28.1 |
9 | 7:50.3 | 1.00 | 7:50.4 |
10 | 8:15.8 | 1.00 | 8:15.7 |
11 | 7:54.5 | 1.00 | 7:54.5 |
12 | 7:55.9 | 1.00 | 7:55.9 |
13 | 7:42.0 | 1.00 | 7:42.0 |
14 | 7:24.9 | 1.00 | 7:24.9 |
15 | 3:55.9 | 0.23 | 17:15.6 |
In Summary:
It was pretty surreal especially around mile 11 to 12 on the run heading back that I knew that I was going to win a Half-Ironman at 48 years old. The last time I won a Half-Ironman was the Mike & Rob’s Most Excellent Half-Ironman in 1994 in Ventura, CA. The first place prize at that race was an all-expense paid trip including airfare and lodging on a the island of Miyakojima which is located south of Okinawa to the 1995 Japan Strongman (almost a full Ironman). The first place prize here was a 4” x 4” Custom made Orangeman Tile – economic times are tought It’s pretty unreal that it has been 17 years since my last ½ Ironman win.
As one of the Old Doods said to me after the race: “not bad for an old fart!”
And I replied “I have the farts down cold but I don’t have the Old!”
Alex
(p.s. – 6 weeks to go before the ITU Long Distance World Championships!)
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