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Augusta 70.3 - Did My First Half
Posted on 9/24/18 at 8:34 am
Posted on 9/24/18 at 8:34 am
Did my first half-ironman yesterday. man it sucked but was awesome at the same time. didn't really train for it. swam 3-4 times before to make sure i wouldn't drown. had one long bike ride of 40 miles and i ran a half marathon a couple of months before the race. wanted to see how i could do based on my current fitness level. dieted and dropped 15 lbs a month before the race. that put me right at 200 lbs for yesterday
Finished in 6:29. Goal was 7 hrs w/ a "what the hell" kind of goal of 6:30. man i was pumped. def want to do another one. i know where my weaknesses are now. can't walk worth a f@%k today.
waiting on times and splits to be posted and ill add them here. i strongly encourage anyone interested in it to do it. pretty surreal feeling last night on the way home.
ETA: at mile 8 on the run i hit a wall. i cramped on the bike a bit and couldn't bend down to tie my shoes on the transition bc my quads locked up. did the first 9 miles with my shoes untied but i started to blister too bad and had to tie them. finished the last 3 miles at a 5mph pace. that was a different kind of pain than im used to. pretty hard to try and shut it out and not walk. i ended up walking twice for a total of about 50 meters but im ok w/ that considering how bad i was cramping.
Finished in 6:29. Goal was 7 hrs w/ a "what the hell" kind of goal of 6:30. man i was pumped. def want to do another one. i know where my weaknesses are now. can't walk worth a f@%k today.
waiting on times and splits to be posted and ill add them here. i strongly encourage anyone interested in it to do it. pretty surreal feeling last night on the way home.
ETA: at mile 8 on the run i hit a wall. i cramped on the bike a bit and couldn't bend down to tie my shoes on the transition bc my quads locked up. did the first 9 miles with my shoes untied but i started to blister too bad and had to tie them. finished the last 3 miles at a 5mph pace. that was a different kind of pain than im used to. pretty hard to try and shut it out and not walk. i ended up walking twice for a total of about 50 meters but im ok w/ that considering how bad i was cramping.
This post was edited on 9/24/18 at 8:40 am
6
Posted on 9/24/18 at 9:19 am to PerceivedReality
That’s awesome! I would’ve drowned. 
Posted on 9/24/18 at 9:44 am to PerceivedReality
My first half was NOLA 2014. Probably the hardest day of my life physically. It was hot, humid and windy. Later that year I did river roux and things went much better. Cut 40ish minutes off of my half marathon
Posted on 9/25/18 at 9:10 am to PerceivedReality
Congrats! I'm about the same size as you (215 wanting to drop 15) and I'm looking to do my first in 70.3 in sometime in the middle of next year. My current level of fitness is not so great. I know I could do any one of a 500 yard swim, 20 mile bike, or 10k run right now at a not so awesome pace. I've got the same 6:30 goal in mind.
Do you have any kind of tips or training suggestions that you'd mind sharing?
Do you have any kind of tips or training suggestions that you'd mind sharing?
Posted on 9/25/18 at 10:59 am to PerceivedReality
quote:
didn't really train for it
quote:
i know where my weaknesses are now.
Sadly, your "weaknesses" are very common for Back of Pack triathletes.
Besides actually training for the race what do you feel you need to do different?
Posted on 9/25/18 at 11:55 am to PerceivedReality
I actually trained and ended up about the same on my first . Granted my training stopped about 3 weeks before the race due to wife having an emergency surgery and my race getting cancelled, then switching to a new race. Bike was very hilly and my legs were shot 3 miles into the run. But the simple act of sticking with it will drop a lot of time off your first attempt. I went from that to a full ironman and got off the bike averaging over 1 mph faster for twice the distance and legs felt fine. I hit a wall 8 miles into that run, but a full is a totally different beast. Wasn't the legs, I just had no energy and a failed nutrition plan. Stay consistent with fitness and the 70.3 distance just seems less intimidating.
. Granted my training stopped about 3 weeks before the race due to wife having an emergency surgery and my race getting cancelled, then switching to a new race. Bike was very hilly and my legs were shot 3 miles into the run. But the simple act of sticking with it will drop a lot of time off your first attempt. I went from that to a full ironman and got off the bike averaging over 1 mph faster for twice the distance and legs felt fine. I hit a wall 8 miles into that run, but a full is a totally different beast. Wasn't the legs, I just had no energy and a failed nutrition plan. Stay consistent with fitness and the 70.3 distance just seems less intimidating. Posted on 9/26/18 at 6:22 am to kritra
quote:
Besides actually training for the race what do you feel you need to do different?
the swim took me 38 minutes. ive never really swam outside of a pool growing up. i would swap from sloppy freestyle to breast stroke. i feel like i could save 5-6 minutes back there if learned how to swim properly.
3:25 bike for the bike. im going to get some aero bars and ride A LOT more w/ some brick training. im a bigger guy and very quad dominant and they just are not conditioned to be used like that. i averaged 16.5 mph over the 56 miles and feel like i could gain 25 minutes there and get right at 3 hrs.
2:11 on the run. i just hit a wall at mile 8 plain and simple. was fighting cramps when i got off the bike and just tried to push through it. finished the last 3 miles around 5 mph and it was miserable. i think brick training would help a lot here as well. id like to finish that around 2:00.
so i def want to be under 6 hrs. my transitions times were shite after the swim. 8 minutes i think. but it was a pretty good hike back up and being my first one i def learned where i can be quicker and simplify my transition set up.
im going to start running a lot more. trail and road races. i feel like if i have a race i will be more diligent in working towards that. i used to hate running w/ a passion up until a couple of months ago. now i find some peace and relief in it. did a lot of soul searching in the last 5 miles of this race. haha. as bad as it sucked it make me love it that much more.
Posted on 9/26/18 at 8:27 am to PerceivedReality
Well, that is a relief. Someone that actually wants to train to get faster instead of buying all the latest gadgets thinking it will get them faster. A few things if it's ok:
If you don't have the time, money, nor inclination to hire a coach check out "Total Immersion" by Terry Laughlin. It is a series of drills designed to get you into a proper body position in the water. Get that down then you can start to work on speed.
If you are on a road bike be careful with clipping on some aerobars without a forward seat post. It may hinder your position more than it helps. A nice easy :20 run after a long bike is ok every once in a while. Too much of that will likely lead to injury. At your size you need to run easy, more often. Like six days a week of running. When you have time go on over to slowtwitch.com and search "BarryP running program".
Just my two cents. I've been at this a long time and I hate to see people jump in to the long distance game too soon and get injured/burned out.
quote:
i feel like i could save 5-6 minutes back there if learned how to swim properly
If you don't have the time, money, nor inclination to hire a coach check out "Total Immersion" by Terry Laughlin. It is a series of drills designed to get you into a proper body position in the water. Get that down then you can start to work on speed.
quote:
im going to get some aero bars and ride A LOT more w/ some brick training
If you are on a road bike be careful with clipping on some aerobars without a forward seat post. It may hinder your position more than it helps. A nice easy :20 run after a long bike is ok every once in a while. Too much of that will likely lead to injury. At your size you need to run easy, more often. Like six days a week of running. When you have time go on over to slowtwitch.com and search "BarryP running program".
Just my two cents. I've been at this a long time and I hate to see people jump in to the long distance game too soon and get injured/burned out.
Posted on 9/26/18 at 8:45 am to kritra
quote:
kritra
thanks for the advice. im getting a swim coach btw.
i was already informed of the geometry change due to the aero bars so im taking that into account as well.
Posted on 9/26/18 at 1:24 pm to PerceivedReality
Your swim time isn't really bad, but I've heard Augusta is a swim with the current assist, so in a lake or something, that might go up. I don't know your swim background, but just getting in the water more will have time coming off that. It's a pretty easy improvement from back of the pack to middle of the pack. Now from a middle of the pack on up, it takes a lot of work. A swim coach can help if you have poor form. Time in the pool will help in general.
I know someone else said gadgets and what not are second to fitness, and they totally are. But on the bike, if you have some spare cash, you can buy speed even while increasing fitness. A power meter helps do both. You base workouts around the power and you can make sure you hit your targets as opposed to just mindlessly peddling. You can also pace the bike leg much better. But at $750 or so, it ain't cheap. An aero helmet and well fitting suit are going to be in the $250 range and will save you some time. Your position on the bike is the biggest factor though without a doubt. A tri bike makes it much easier than a road bike, but again, you are looking at $2,000. It's stupid expensive, but if you increase your cycling fitness and add those things, you are below 3 hours pretty easily. You can have the same fitness and buy all that stuff and probably gain 1 mile per hour if not more. That's like 12 minutes and you didn't even train harder. It's a pricey 12 minutes, but it's not nothing. In a full, it becomes huge.
I can't run, so no help there
I know someone else said gadgets and what not are second to fitness, and they totally are. But on the bike, if you have some spare cash, you can buy speed even while increasing fitness. A power meter helps do both. You base workouts around the power and you can make sure you hit your targets as opposed to just mindlessly peddling. You can also pace the bike leg much better. But at $750 or so, it ain't cheap. An aero helmet and well fitting suit are going to be in the $250 range and will save you some time. Your position on the bike is the biggest factor though without a doubt. A tri bike makes it much easier than a road bike, but again, you are looking at $2,000. It's stupid expensive, but if you increase your cycling fitness and add those things, you are below 3 hours pretty easily. You can have the same fitness and buy all that stuff and probably gain 1 mile per hour if not more. That's like 12 minutes and you didn't even train harder. It's a pricey 12 minutes, but it's not nothing. In a full, it becomes huge.
I can't run, so no help there
Posted on 9/26/18 at 9:26 pm to KG6
Bike:
you are really going to call me crazy. I bought a 12K road bike bc I want to train and ride normally as well outside of the triathlon. I ain’t buying another one. Lol. I’ll make this one work. But when I do the bars I’ll make sure all of the geometry is good too. I had the bike made so the seat tube angle is in between a road and Tri Bike. So I can make adjustments with the seat to get where I need to
you are really going to call me crazy. I bought a 12K road bike bc I want to train and ride normally as well outside of the triathlon. I ain’t buying another one. Lol. I’ll make this one work. But when I do the bars I’ll make sure all of the geometry is good too. I had the bike made so the seat tube angle is in between a road and Tri Bike. So I can make adjustments with the seat to get where I need to
Posted on 9/27/18 at 8:26 am to PerceivedReality
quote:
I bought a 12K road bike bc I want to train and ride normally as well outside of the triathlon
You could get a top of the line road bike and a top of the line tri bike for that
. What kind of bike do you have? I assume that includes deep section carbon rims and such? I'm assuming you have di2 or eTap at that price point. Makes putting clip on aero bars better since you can add shift buttons to shift from aero.
Look up Redshiftsports . com. They have a saddle mount that allows the saddle to rotate forward and up compared to the standard road position. Allows you to open up the hips and rotate over the bottom bracket. That's where you get aero and aren't all closed off in the hips pushing your knees into your chest wearing out the muscles needed for the run.
Posted on 9/27/18 at 8:40 am to KG6
quote:
KG6
its an Alchemy. they did a mountain bike for me so i went to them when i decided to do this. the owner's wife is from lafayette. good dude.
yes, i have some ENVE 6.7's on it and it has the di2. it has all ENVE components (stem, bars, seat post, etc...). bike is super light
quote:
Look up Redshiftsports . com. They have a saddle mount that allows the saddle to rotate forward and up compared to the standard road position
just looked at their website. their seat post and quick connect aero bars are awesome. def going to be purchasing both. thanks again for the info on those!
This post was edited on 9/27/18 at 9:46 am
Posted on 9/27/18 at 9:20 am to PerceivedReality
That's great. Our friend and former tenant in Atlanta is an LSU grad from Houma--she was there in Augusta w her husband and tracking some Louisiana peeps, so I kept up through her. Man, it's a hot Sept for a 70.3 in swampass Augusta!
Congrats!
Once this freaking heel/ankle/foot whatever it is heals up, I'm going to start training for a 70.3. It's driving me nuts!
Congrats!
Once this freaking heel/ankle/foot whatever it is heals up, I'm going to start training for a 70.3. It's driving me nuts!
Posted on 9/27/18 at 10:18 am to PerceivedReality
You should buy a smart trainer paired with trainerroad. Not sure what your daily schedule is like but it the most time efficient way to get faster
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