Innsbrook triathlon training day

SWIM 1.2 miles in ~40 mins
BIKE 54 miles in 3:14
RUN 3 miles in 29 mins

IT'S JUNE!!

Ha, another 10 miles and it could have been the Innsbrook half! But I certainly did NOT have another 10 miles in me.

This is such an amazing opportunity, even the long drive can't damper this. Outdoor training in a new and challenging venue! OWS that's NOT at NT!

I tested the sleeveless suit again. It fits good until I fill it with water. And I chafe under the arms. Still tight top to bottom but it's working. I didn't go out hard for the swim, just stayed calm and easy. I'd like to think that in my upcoming half iron I can do the swim under 40 mins. This swim was not the most perfect distance and time measurement, but it makes me hopeful.

The bike was 2 loops of the QMax course. Just me and G on the 2nd loop. It was hills or headwind the whole way. The brief moments of silent, floating, effortless tailwind were all on the flats! But I love a good hill and Innsbrook has many to chose from. The ride was great, TD was struggling with her gears, DC and RM, kept dropping us, and G intervaled back and forth like usual. Strong group, lots of support and speed.

I ran first towards a porta-potty (first time I pee'd since the swim, NOT GOOD). One the way I came across a doe with two babies, they stopped in the middle of the road and needed help moving aside. Thankfully a car came up behind me, and even cooler it was someone with a RoadID and Mdot sticker :) I almost ditched the run at 1 mile, then almost ditched again at 2.75 miles, but I pushed to 3. I was having some abdominal pains, not really a gut cramp, more like diaphragm? Either way, I realized it was one of those crucible moments -- what would I do in a race? Keep running? So I did, miserable as it was. Not sure what set this off. Where the powerbars too solid? Dehydrated?

I was surprised in packing for this ride that I've forgotten my iron distance nutrition plan?! Did I write this down anywhere? So here's what I did: 100 calories of Infinit and 150 calories of Powerbar per hour. The goal was 200-250/hour. Well I made a lot of changes to day here they all are for future reference.

Instead of a big carby brekkie I did 2 eggs and sweet potato to avoid the carb crash since there was 2-3hrs between the meal and swim. PDA breaks this up into 4 stages:

1. Immed before swim: half a powerbar
1. Immed before bike: other half of powerbar
2. In bike 300 calories of infinit and another powerbar
2. In run nothing but water
3. 30 min recovery: melon and strawberry smoothie, BCAAs, salts, extra maltodextrin, about 300 calories
4. puree of big apple, pumpkin puree, salts, protein powder, about 500 calories

I had lost energy by the run, coulda eaten a gel but I didn't think it would absorb by the end of the run to make a difference. The stage 3 went down OK (and this one tasted better than yesterdays) and I started on stage 4 about 45 mins after run. It was NOT satisfying. So I ate that around 3-3:30 and didn't get home until 4:30 or 5. By then I was FAMISHED, not doing well, losing focus. So I needed another real meal, or more calories?

On the plus side, I felt great the rest of the night! Ate sushi!!