AG/ 37

PR 70.3 – 5:31.17

Ochsner Ironman 70.3 New Orleans

4.21.13

Last September I had an unfortunate incident involving my Tribike and Bus. Long story short, Bus-1 Me-0. That accident put me out of the game for about 12 weeks, the worst injury was sustained in my right wrist and I admit it has been a pain not having full range of motion. I registered for this race prior to leaving Okinawa. I knew that if I had a race date looming I wouldn't let the oppressive and daunting tasks of relocating interfere with my recovery and training.

This is my first race in 8 months, I knew going in that this was a knock the cobwebs off  the gear kind of day. however, I still wanted to PR... I knew it was impossible still hoped I could somehow pull it off.

I got to bed late Saturday night; we spent Saturday at the Iron Kids Race that changed up my usual pre-race routine and delayed  my check in time line and bike drop off.  Now I know what to expect and we will make adjustments to prevent that in the future.

Pre-Race Meal- Blacked Red fish w/steamed veggies and a Bud Light (it’s a tradition)

I got about 7 hours of sleep, I prefer 9.

Breakfast- Coffee BLACK! Peanut Butter & Banana Sandwich.

I’m a Paleo Girl so bread is race and endurance days only.

Transition closes 30 minutes prior to race and I didn’t have anyone with me so I ended up sacrificing a lovely Nike warm-up jacket for an extra layer of warmth  prior to the start. Most people will have family and friends so I would recommend a parka, cap and flip-flops the grass was cold and wet.

I wore a long sleeve wetsuit and a polar cap. A friend gave me this cap after I relentlessly teased him about how silly they look. I was wrong! They look AWESOME and keep your head and ears toasty. I was envied by many that morning.

The race started at 7am  in South Shore Harbor, New Orleans approximately 20 min from the venue hotel. Water  temp.  62/64 air temp  52.  The swim is held in a confined harbor, 650/500/500/350 in a modified M shape. It’s a TT AG start. I've never experienced a TT start, what happens is one by one you step on the timing mat and every 5 seconds a swimmer jumps in.

Think of Lemmings walking off a cliff into very cold water. 

PRO’s:

You don’t have to fight a mass start pack.

You are waiting for your start for so long you make friends.

CON’s:

You don’t get to acclimate to the cold water.

It’s almost impossible to find a draft.

It takes a LONG time, 90 minutes after the start I finally jumped into the water and by that time I was a Popsicle.

I would also like to mention that this is a working marina so the water has a petroleum smell.

My 2k swim PR is 29:15 my average is 32.10. I swam a very disappointing 40:54. My right calf was twisted and cramped  for the last 1200m. This is the price I paid for “comfy” winter swimming. I knew all along that I needed to put on my big girl wetsuit and do cold OWS but I choose not to. Lesson learned the hard way. If it’s cold on race day it needs to be cold on training days.

T1- Usually 70.3’s don’t provide strippers… Don’t get too excited I’m talking about WETSUIT strippers. After exiting I had a slight headache and my body was stiff. I got to my bike “Kenny” and found my arm warmers and  jersey were on the ground soaking wet under my neighbors wetsuit. BUMMER!  I was cold and slow getting on the bike.

Bike:

I hit the course cold and wet. There was a strong head wind which became a cross wind after the first turn. The best decision I made was not to use my race wheels. I have a difficult time putting weight on the back tire and would have been fighting to stay earth bound the whole ride.  I spent the first 10 miles warming up after that I found a comfy pace at 17mph my plan was 19mph. There are two water stations with sports drinks and water and a Porta-Potty at the 40 mile mark. I didn’t do as well as hoped on the bike, the winds were strong and I wanted to be conservative and set up a descent run. The course is flat with only 3 or 4  short climbs, road quality is great there were a few patchy areas and I only saw two flats. The maintenance truck passed me four times with leads me to assume there wasn't much for them to do.

Bike- 4:01.26

Nutrition- 2 bottles of  NUUN 1 ½ tabs in each

                 Aero Bottle-Water

                 First Hour- Bonk Bite w/water

                 Second Hour- Stinger Bar filled aero bottle with Nuun

                 Third Hour- Bonk Bite 2^nd bottle of NUUN

I LOVE my X-wing and Speedfil Aero bottle. It’s one of the best birthday gifts I have ever received. No more sticky spilling and super easy to fill on the go.

T2: I felt much better in T2 but had to stop and pee. I never have to stop and pee but the early transition closure and 90min delayed start prevented me from one last stop at the PJ. I can’t pee in my wetsuit or on the bike… I know it’s weird just can’t do it and I’ve tried and triedJ

Run: The temps were much warmer in the 70’s nice but don’t forget the sunscreen. The course has changed so you will no longer run the French Quarter. Approximately 300m out of T2 you will run up a big hill it looks worse than it is. Felt great and wanted to push the pace but not knowing the course I decided that a solid 9min pace would get me the sub 2 I wanted. The run course was GREAT only a few rollers and lots of shady areas. Water stations every mile over flowing with water, sports drinks, coke, GU and Gel Blocks (not sure what kind) and sponges. Most of the stations didn't have ice so the drinks were warm. The people were GREAT! I fell in with a group, we were huffing and puffing until a local in standing traffic screamed “You are all a bunch of A^%holes” we all cracked up and that ended the huffing and puffing. This entire course is completely CLOSED! The NOLA PD was amazing a gracious and most of us said THANK YOU as we passed and the usual response was “Thanks for Coming”.  The run is easy, Lakshore Dr. is pretty and the neighbors are interesting, the Art District roads are rocky so be careful and lift those feet.

Run-1:59.16

Nutrition- Every third water station s miles 3-6-9 I ate a gel and washed it down with a cup of water and squished a refreshing sponge over my head. I skipped the mile 12 GU because I felt great and didn’t need it.

The Race ends at the entrance of Armstrong Park. I’m embarrassed to say but I passed a lady on the final stretch she sprinted  past me, I was running behind her when I decided  Heck NO you can’t have it so I sprinted by her and two others… I blame my inner 10 year old for that.

After you cross the finish line they hand you your medal, take a finishers pic, grab your chip hand you a space blanket and quickly shuffle you off to the food tent. They serve Fruit, Red Beans and Rice, Beer and Pizza Hut. The race director Bill Burke was in the tent eating a slice when I inquired, Why Pizza Hut? He replied, “Because I LOVE Pizza Hut, I asked them to build one by my house.”

Finished- 6:06.12 (very disappointed)

AG- 18/55

Overall-619

Women- 114/308

Bill Burke and PME events did an amazing job organizing both the Ironman 70.3 and IronKids both races were fantastic. The race briefing was detailed and they were quick to make course adjustments after Fridays storm left some of the roads covered in mud and debris. After talking to participants from previous years the course changes that they made this year have improved the race exponentially. My only complaint is that the venue hotel is the Riverside Hilton which is nowhere near the race venue. South Shore Harbor is about 20 minutes away and that is where you T1&T2 ,  race ends at Armstrong Park which is a good 4 mile walk. I don’t consider that a venue hotel. Several people were unhappy to find out that they would need to take an expensive cab ride to check in their bikes.  I managed to help out a few people and wish I could have shuttled more.  Next year I will save both a ton of money and time and book a room near the swim start. There’s plenty of parking around Armstrong Park so friends and family shouldn't have too much trouble getting back to the park even with traffic delays and road closures.

Lessons: OWS nobody AG places by being a a cold water weenie.

                Intervals on the bike, there’s never enough intervals on the bike.

                If the course is flat, run FAST.

And most important have FUN, be supportive we are all out there together. Every time I started a quick chat or threw out a “hang-in there” I received a big smile and a “you too.”

I also wanted to add that no one should ever be intimated by Iron distance triathlon, if I can do it ANYONE can! Personally, I think those Sprint distances are way harder…

Laters,

icaniwilliTRI