Training Update and Virtual Races

I'm "back."

I know it's been a while, but as I am sure you are all aware, there has not been any racing over the past year. The last official race was back in March of 2020. Since then, I have been busy with work and fatherhood.

My 2020 race schedule got pushed to 2021 and most of those races were cancelled this year as well. So 'virtual' racing is the way to go this year (at least for now).

Over the past fall and winter I was able to get my training back up. I rode mainly indoors on zwift or outdoors on my gravel bike. I purchased a treadmill last summer which got its fair share of use over the winter months. And the local pool allowed for 75 minute reserved swim spots. The gym was hit or miss based on what Covid restrictions were in place at the time. So I was able to keep some semblance of my normal training schedule. 

The goal is still Ironman Arizona in November. I am currently doing 2 swims (open water), 2 runs (one shorter and one longer), 2 bikes (one shorter one longer), and 1 strength workout in a week.

I would normally get 2 gym sessions in a week, but I recently changed jobs. I switched to a company that is known for working very little overtime. This helps me be around my family more, have more time to train, and helps with my mental well-being. That and the gym sign up schedule no longer lines up with my work and/or training schedule. 

I am once again coaching open water swimming with Coach Stewart this year but have opted to not give private lessons to ensure some free time at home. 

With the vaccine roll outs here, things are slowly starting to return to somewhat normal. I should be able to get a second gym workout each week and take part in more group rides. 

Racing is seeing a return as well. I am still signed up for Ironman Washington 70.3 at the end of September and Ironman Arizona at the end of November. International travel restrictions are being eased for Canadians who have had both doses of a vaccine. My wife and I should be receiving our second dose within the next month. Locally, the Vancouver Triathlon at the beginning of September is going ahead with limited numbers. This will be an exciting time to race in an actual race environment rather than virtually.

Speaking of virtual racing, I did do 2 virtual races this year. An Olympic distance triathlon in April and a half iron distance last weekend (June 27th) . These were to replace 2 races I had been signed up for that had been cancelled. 

The Olympic distance went pretty well. Myself and Coach Stewart booked time at local pool for the 1500m swim. While my wife waited in the parking lot with our bikes, we did our swim. I finally achieved my goal of a sub 30 minute 1500m swim. Granted it was in a 25m pool, but I am still going to count it.  

After the swim, Stewart and I changed and headed out on the bike (after a lengthy flat tire change in the parking lot). I had mapped out a bike route that was roughly 40k. It was part of the Richmond River Road Loop most cyclists from this area know. 

I was still on the fence about if I would race this or just treat it as a training ride with a friend. I don't think I ever actually made up my mind because I seemed to do a bit of both. At some points in the ride, we'd be riding along comfortably and chatting. But on other sections I hammered it. As you will see later, this was not a great idea.

The bike route ended at my house, where we put the bikes in the shed and transitioned for the run. Once out on the run I realized the constant surging on the bike had drained me of energy. The 10k run turned into a 10k walk. 

Along with the mistake on the bike, there were a few other factors that plated into my bonking on the run. 

First: The only pool time we could get for that day was in the afternoon. Most races start first thing when you are fresh.

Second: At that point in my training, I had not done any brick sessions. Nor had any of training sessions been over 3 hours. My body was good until after 3 hours. 

Third: I had not planned my hydration/nutrition as I would have in an actual race. 

I took all I learned from this and have since implemented it into my training.

Swim--00:29:22

T1 -----00:35:01

Bike ---01:26:18

T2------00:08:05

Run ----01:53:19

Total ---04:32:04

The second virtual race was an Ironman 70.3 distance race organized by my coach, Coach Powell. There were about 10-15 of us all doing different events ranging from Olympic distance, to duathlon, to half iron distance, to aqua bike.  

I was all set to race the half Iron distance, but that weekend was the hottest on record. And I am not talking hottest on record for June. Or hottest on record for Vancouver. Or the hottest on record for British Columbia. It was the hottest on record EVER in all of Canada. 

My mindset was, if I had signed up a race and it was that weekend, I'd still race it. So I will plan accordingly. I had plenty of hydration/nutrition on my bike. I had my race belt/bottle for the run. And the run course when by 2 water fountains and 2 outdoor beach showers on each lap (a total of 8 water fountains and 8 showers). I could refill my run bottle and run under the cold showers to cool off. That, and the end of every lap went by transition, where I had a cooler full of ice ready to be stuffed down my shirt. 

While setting up transition, I was feeling really good about the day. 

After setting up, I made my way to the water. A few bald eagles flew overhead and I knew it would be a good day. I am not superstitious about alot of things, but I always take an eagle, a hawk, an owl, etc. sighting as good luck.

The water was like glass, perfect for sighting. I got in and did a short practice swim. Then at 6:30am, I was off. 

The swim was going to be about 4 laps clockwise around 3 buoys and included the swim out to buoy 1 and back from buoy 3. During Lap 1, I just eased into a good rhythm and let me body warm up. I took note of the current and made sighting adjustments. From buoy 1 to buoy 2, sighting to the right and aiming just between 2 tankers in the distance, got you straight to buoy 2 with the current. From 2 to 3, sighting to the right and aiming for the end of the pier got you right to number 2. From 2 to 3, it was pretty much a straight shot. 

Lap 2 and 3 got a bit more crowded as those doing the Olympic distance started their swim. I was able to do a bit of drafting, but soon found that those I was drafting were not accounting for the current. So I kept my line. This ended up being a game of leap frog. I would have a straighter line and swim slower, while others swam faster but did an arc. We always met at the buoy. 

Once at buoy 3 on lap 4, I looked at my watch. It said 1800 something meters, so I headed to shore. Once out of the water, I checked my watch. 2015m in 40 minutes. I was pleased with this. My best 1900m swim in a race is close to 37 minutes. Subtract the extra 215 meters I swam today and it gets me close to 38 for pacing. 

I started the long trek to where we had transition. I did not run, but I didn't walk either. It was more of a brisk walk/jog. I was feeling good.  

After a speedy but deliberate transition, I started out on the bike.

The bike was once again 4 laps. It went from transition along the water, up Spanish Banks hill, around UBC to the turn around on Marine Drive at Kullahun, back the way we came, an out-and-back on Chancellor, back down Spanish Banks hill, to the turn around at the first parking lot at the bottom. Then we got to do it all again 3 more times.

 

This is an area I train in alot, so I knew the roads pretty well. I knew where the downhills were and the false flats. I knew where to gain to speed and where to pull back. 

That being said, I probably went out to hard on lap 1. I missed the 2 turn arounds and added some distance onto a few laps, but that would end up working in my favor later. 

On lap 2, I tried to reign it in a bit. My goal was to keep my cadence around 70-75rpm while keeping my power under 200 watts. On the hills I would aim for 60rpm and under 230 watts. I also began to see more and more teammates out doing their respective races.

On lap 3, the wind started to pick up. This route is notorious for having a headwind on the false flat sections. Lap 1 and 2 were wind free, but lap 3 and 4 were not. 

By lap 4, I was feeling the heat. I had followed my hydration plan perfectly but found myself out of water about halfway through my final lap (more on this later). I was beginning to fade. I ended up skipping the last out-and-back on Chancellor, but since I added some distance on the wrong turn arounds on lap 1 and 2, this still got me close to 90k. 

I biked back to transition, unsure if I would continue. 

Jen and Thomas were waiting for me at transition to cheer me on. Jen could see I was wiped. I grabbed some water, sat in the shade and debated if I would continue. By now, we were in full midday heat on the hottest day in history of Canada. 

I decided not to continue. 

I could have gone out and tried one lap to see how I felt, but I was not sure what would be gained by it. Running in that heat could only end badly. Sure I would have probably been fine, but how would I have felt later that day? Or later in the week? The risk was not worth it. So my half Iron became an Aqua Bike. 

Swim--00:40:45

T1 -----00:11:31

Bike ---03:25:13

Run ----DNF

Total ---04:27:03

So aside from the record setting heat, here are a few things that factored into my decision to cut my race short. 

First, lack of aid stations. I was carrying 3 hours of hydration/electrolytes on the bike, but usually during a race, I would grab more water. I would usually drink about half the bottle and spray myself with the other half to keep cool. Aid stations would have also provided extra hydration and support on the run. While there would have been ample opportunity on the run to grab extra hydration and cool off with water, there was non on the bike.

Second, mental image. This may seem like a trivial thing, but I feel the more I explain, the more it might make sense to you. I do still struggle with body image issues and am very aware of how I look (or least how I think I look) when bulldozing through a half Ironman, especially in heat. That being said, in my mind, there is a huge difference between being at a race and having the spectators know exactly what you are going through. It's a race. They expect to see people suffer. It's a part of the sport. But just random people out on a Sunday afternoon, they have no idea that I have already swam 2k and biked 90k and that I'm trying to finish a 21k run. In my mind, they just see a fat guy struggling to run in the heat. While I know that should not bother me, being physically tired has a huge impact on you mentally. I could not deal with the physical strain of the distance and the heat in that compromised mental state. It would have dragged me down mentally and killed my morale.   

Overall, given the day I am very pleased with my swim and bike time. I am also happy with my decision to cut the race short. All afternoon I was completely exhausted. I could not image how I would feel if I did the whole thing. There have been and still will be plenty more half Ironman races. I know what to work on and where to go from here. 

Thank you for taking the time to read my update and pseudo race reports. I have just over 2 months of training for my next Olympic Triathlon and about 3 before my next half Ironman. I will take what I have learned, adapt, and crush my upcoming races. And if factors outside my control pop up again, I'll deal with them on the day. 

Don't forget to check out my YouTube channel in the 'Links' section to right of this entry.