Konatri
Posts 28
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This is a copy and paste of the RR I sent to my coach. I am starting to put more up on the forum because it is a good way for me to catalog some information I have for easy reference.
Race Report Ironman Louisville
Prerace: I had life best fitness. Weighed in at 158 6% body fat. I really liked the breakfast advice you gave me. It enabled me to feel very light, full of energy at the start of the swim. I feel the plan was spot on. I feel like I was at peak fitness even though I felt like shit the week before. I felt like we had a plan I could execute.
Swim: I got to the swim very early so I could get up front since it is a TT start. 1 gel with 3 salt tablets right before I got in the water. I started off pretty easy and for at least the first 800 I was able to 3 stroke bilateral breath mixing in single stroke if I needed to site. I pretty much had clear water. I met up with 2-3 strong female swimmers and they pulled me in. Effort was mod/hard. I was mostly single stroke mixing in 3 stroke bilateral breathing. 59 min swim. 2 min PR. Question is how do I improve on that? Yes, keep doing what I am doing. Stay consistent. I know 59 in good and will get me in the mix, but I want to improve just because I want to be the best triathlon swimmer I can be. What will it take to get to 55??? Stroke analysis??? Here is how I got from 1:01 to 59. Increased swim volume. Learned how to flip turn. Bilateral 3 stroke breath every workout no excuses.
Bike: 300-325 calories/hour. 4 salt tablets constant water.
I followed the plan. Went easy at the start. HR was 171 out of T1. I got it down to 150 by the first climb around mile 12. Then I started our plan. I held 155-159 on flats. At no time did my HR get above 165, even on the climbs. I was strong to the end. I went a bit hard the last 12 miles after the flats. HR did get back to 170. That led into the first 5K of the run. Then I started to calm down. 5:27. It would have probably been 5:10-5:12. Oh well. What do we do to get me to 5:00?
Run: First 5K was too fast. I was still irritated with the flats. I got it under control around mile 5. Then started the plan. I held HR at 160 for most of the run. At the end I couldn’t elevate my HR over 160. I tried, it just wouldn’t get up. Started with 1 salt/mile until 10 then didn’t take anymore. It felt like it was bothering me a bit stomach wise. At mile 15 started coke and water at every aid station. Worked great. My ultimate goal before I am done…. Get as close to the 3:00 mark as my potential allows. Is it even feasible?
Overall, I was very happy with my effort. The plan was great. I am looking forward to seeing what is possible. Your guidance has helped me as an athlete and coach. Thanks for everything.
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