2011 Ochsner Ironman® 70.3 New Orleans Race Report

Correction - 2011 Ochsner Ironman® 69.1 New Orleans

Got into New Orleans just after lunch on Friday and hit the athlete packet pick-up and expo before heading out for 30’ run to open up the legs. The wind was incredible and several gusts actually moved you back a step or two. The packet pickup was one of the best I’ve attended and you moved through the line/process fairly quickly. Dropped the bike off late Saturday afternoon at T1, which was just under 7 miles from the hotel / French Quarter. Did check out the lake and noticed the buoys outlining the course were not set-up. Should’ve realized this probably meant the swim would be canceled on race day. Didn’t get much sleep Saturday night due to the street noise in New Orleans. Probably should’ve requested a room on one of the top floors versus the 2^nd that we were on.

SWIM

Walking into T1 we heard the announcement that the swim had been canceled due to 25mph winds on the lake. Not an issue for those swimming but for those in kayaks trying to keep the swimmers safe. This was probably the best news I could’ve received race morning. See, I’m a MOP swimmer and a FOP biker and runner so this type of scenario suited me just fine.


BIKE

Waves of age groupers lined up 2 x 2 and were set off every 2”. Talk about the possibility of drafting. I was in line for the bathroom when they called my wave. Decided to wait it out as it didn’t make sense starting a 56 mile ride already needing to go.

First 3.6 miles were fast - 28+mph and it was almost impossible not to draft. We made the first turnaround and the wind hit you at a 45º angle. Pace slowed some but didn’t beat you up like a true headwind. Plan was to keep the wattage at around 210W for the race and ended up averaging 218W for the first 28 miles probably due to staying left and passing everyone I could in order to race clean - not draft. There was 1 blatant pace line where the participants actually tried to recruit me as they went by and unfortunately, they didn't get busted for drafting. Their decision beat me by 1'54". I'm OK with this as I know I raced clean. Only saw 2 people in the penalty tent - so much for enforcing the rules.

First 28 miles - 1:16:48 @ 21.8 mph and 218W Pavg

Second 28 miles - 1:06:14 @ 25.2 mph and 207W Pavg

I dropped the wattage for the last 28 miles and focused on holding the 210W. This probably cost me a podium placing but I did set myself up for a great run. Hit 37.4mph in mile 55. Roads were fine for the most part but organizers should’ve marked pot holes or uneven surfaces with paint. Coming over the last bridge to mile 55, you pick up a huge tailwind and must make a sharp right hand turn. Could’ve been better marked but probably a good idea to take this turn sitting up versus aero. Goal for the ride was 2:20.

Time: 2:23:28 - 23.4 mph PAvg – 213W and NP of 219W

T2: 1:55"

RUN

Coming off the bike my legs felt like jello and the run in T1 helped to get me going for the next 13.1 miles. The run course was shaded fairly well and there were numerous aid stations that were well stocked with volunteers, drinks, food, gels, and sponges.

Mile splits were as follows:

Mile 1 - 7:05

Mile 2 - 7:12

Mile 3 - 7:08

Mile 4 - 7:12

Mile 5 - 7:11

Mile 6 - 7:13

Mile 7 - 7:12

Mile 8 - 7:12

Mile 9 - 7:09

Mile 10 - 7:09

Mile 11 - 7:10

Mile 12 - 7:23

Mile 13 - 7:18

Blister came up on the ball of my left foot at mile 6. Wasn’t that big of an issue until I got into the French Quarter where the roads were awful and planting was difficult with the blister. Didn’t have much of a kick at the end which was disappointing.

Time: 1:34:29 - 7:12/mile pace


Total time: 3:59:52 – good enough for 7^th out of 343 in the 40-44 age group and 112 out of 2300+.

Nutrition was spot on as I consumed (2) 24oz bottles of my home brew (500 calories of glucose, 3,176mg of NA, 160mg of K, and a little Kool-aid for flavor) plus 1 gel on the bike. For the run, I did a gel shot with water every odd mile through 9 and a cup of Perform for all of the even miles. No stomach issues whatsoever.

Was fortunate enough to get the first roll down spot for the Ironman® World Championship 70.3 in Las Vegas in September. Should be a course that suits my strengths – bike and run and the temperature should be to my advantage as well.

Will be racing for Team PR or ER® for the rest of the season and will represent them in Vegas at the World Championships.

Tri! Ballantyne - 1st place Masters and 4/380 OA

Headed to Charlotte this morning at 4:40AM to race in the Tri! Ballantyne Sprint. 300M pool swim, 13.2 mile bike, and 5K run. Finished in 1st place for Masters and 4th place overall out of 380 participants. 3rd place beat me by 10" and 2nd place beat me by 23". Numerous places where I could've made up the 10 to 23".

SWIM

Felt pretty good during the swim. I can't tell you the number of people that underestimated their 100M swim time as people were breast stroking, hanging on to the walls, and having to pass 5 and 6 people. There were several times where lanes 4 and 5 were completely empty.

Time: 5:29 - includes 25" run to T1

T1 - 56" - took too much time - had problems getting my socks on my wet feet. Oh well.

BIKE

Bike was rolling and was advertised as 12 miles but my computer had 13.2. It was downhill the first 3 to 4 miles and then a gradual uphill until mile 10. I had the fastest bike leg for the entire race!

Time: 31:25 - 25.22mph

T2: 39"

RUN

I forgot to charge my Garmin and ended up having to leave it in T2 as it was completely dead. Another race without a timing device. My turnover was pretty good for the first 1.5 miles and slowed a bit due to some hills but I ended up picking up the pace again just after mile 2.

Time: 20:20 - 6:32/mile pace

My run times have come down quite a bit and probably due to all of the 3 - 4 x 1 miles @ threshold.

Total time: 58:47

Tri the Midlands Race Report

Made the podium again this past weekend with a 2nd place finish in the 40-44 age group and finished 12th OA out of 387 participants.

SWIM




















The swim is still my weakest event. I was 26 seconds faster over last year but still about 2' slower than where I should be.500M swim with 75 yard run to transition - 10:17 (4th out of 27 in AG)

T1: 1:14

BIKE

Felt pretty good on the bike and ended up taking 1' off my time over last year. Switched to a full carbon disk in the rear and an 80mm deep carbon wheel for the front versus 58mm deep for the front and my PowerTap wheel with wheel cover for the rear. Had the fastest time in my age group and 6th fastest overall. Averaged 24mph for the 14.4 miles.

Time: 36:39

T2: 51 seconds
RUN

The majority of this run is uphill with a long, steep section just before the turnaround. When I crossed the finish line I looked at my Garmin and saw 2.7 miles and not 3.1 miles. Turns out the people setting up the aid station at the turnaround did not go far enough up the hill.

18:33 for the 2.7 miles or 6:52/mile (2nd out of 27 in AG)

Total time: 1:07:33

Go Tri Sports Triathlon at Hilton Head Island

Go Tri Sports Triathlon at Hilton Head Island was my first race of the year and my first mass start swim. I was hoping for a calm ocean swim with a nice current but instead got choppy water. I am definitely not a fan of mass start swims, especially with me not being a strong swimmer. I've finally come to realization that my wetsuit is too small in the top and restricting my stroke. I couldn't do more than 10 strokes without taking a break. In hindsight, I shouldn't have worn the wetsuit and won't next year.

500M swim 10:44

T1: 3:32 - Way too slow. Not sure what happened here except I didn't sprint through the Holiday Inn parking lot, etc like others did.

The bike was flat and fast. Pretty uneventful and finally, a race where the participants stay to the right unless they are passing. Averaged 24mph for the 12.8 miles. Had the fastest bike time in the 40-44 AG and 6th fastest overall.

12.8 miles in 31:53




T2: 0:36 - Very happy with this time

I decided not to wear a timing device for the race and I think it cost me some time on the run. I ended up running the 5K in 22:11 but was hoping for 21' or faster.

Finished 1:08:54 - 3rd AG and 19th OA.

Bike Workout

I blogged yesterday that my workout today would consist of:

15' @ 185W, 40' @ 270W and 5'@ 285W - all continuous

I ended up doing 20' @ 201W, 10 @ 261W, 10 @ 272W, 10 @ 277W, and 10 @ 280W
**All watts listed are PAvg and not NP.

Duration: 1:00:16
TSS: 96.9
NP: 255
19.678 miles

For the 40' of continuous threshold work, my NP was 273W and Pavg was 272W. I feel confident enough to move my FTP in WKO+ from 260W to 270W starting tomorrow.