PD Tri 2013

PD Tri 2013

it was a good outing. sort of sabotage my own race as i volunteered to join a bootcamp on friday race week as a prep for viper challenge. Thus leaving most of my major muscle sore until race day. SO, cramps was expected.


Race summary

Input:
Water = approx. 500ml
Glucose = approx. 750ml bike + 55ml run
Mixture Gel + Water = 55ml (2 gel)
Power bar performance drink = 0
Power gel = 2
Electrolyte pills = 0
Power bar = 1/2
Bananas = 0

Process:
1.5km swim, 45km bike, 9.5 + 1km run (plus minus)

Output:
swim time :0:43:37 (swim pos Overall/Category: 432/119)
bike time: 1:24:29, avg speed 31kmh, avg cadence n/A (bike pos Overall/Cateogry: 426/162)
run time: 0:50:58  (run positon overall/category228/70)
Total time: 2:59:06
Pos: overall 295 age group 97

1st time mixing gel with water - ok for longer distance since the effects was felt at the later part of the run. Probably should've use 1 gel per water bottle. Unclear with the ratio.


Big mistake leaving out salt pills in race nutrition. This could've delayed the cramps.

Was not keeping pace on the bike. Lowered seat height might've caused the quads to cramp. Run time could've been better if not for the cramps though it seems that it is possible to run and igonre the cramps.

Swim time could've been better. stop-start due too sighting too much. Was worried about going off course (kapas marang). The swim was crowded.

Improvement required:
1) Quad specific work out or hill repeats for bike/run
2) speed work run
3) cadence bike
4) Strengthen core
5) Drill to improve swim stroke - with paddles/float

Experiment to continue in Powerman (preparation for Nusajaya)
1) Nutrition to include salt pills
2) gel + water mixture
3) steady bike pace
4) Expect to run better on last leg of the run