"I survived Cumberland" Cumberland Long Course Du Race Report May 6, 2006 With the cool temps, NW wind, and incessant rain, clothing was going to be an issue. I eventally settled with what I had successfully used for training last week: start the first run with yellow-glasses, toque, gloves, t-shirt under a jacket, tri shorts under tights, and socks. With only one change, this was a good choice. I felt very relaxed pre-race. I did a short 10min warm up, noting that my HR was WAY UP THERE in the 170's (should be 160 max). My transition was setup simply - running hat and bag for shoes (to keep them dry); bike shoes already on the bike. Andy Fong racked right beside me. This was both a good and a bad thing (details to follow). Right before the race, I took a gel. Terry McKinty announced that there were 2 loops of Barnett on each run loop (not the one loop as changed on their website this week), so I knew that the run course was still long, and I put any thoughts of a sub-2hr race time away. Not today. That's ok, today was going to be about doing my best in far from ideal conditions. I did the first run too fast, and I knew it as my HR was WAY UP THERE (into 180's when the plan was zone 2, 170's), but didn't try hard enough to slow down. I was concentrating on keeping Andy in sight. He got about a 30sec lead, which soon stopped growing. I got hot in my toque, and decided to not wear it for the bike. I got my bike gloves on as I approached transition. In T1 I was quick - toque off, shoes off, go. Despite a 30sec lead on me, Andy was still at his bike when I left. Running across the grass my feet got soaked, but I was able to quickly get on my bike and into my bike shoes and I was off. I soon got into a steady groove and concentrated on keeping my plan - even splits; easy on the uphills; work the downhills; feed on each uphill. Laps 1 and 3, take in eload; laps 2 and 4, take in my home-made gel (honey, molassus, salt). I executed this plan to perfection. Also to keep my mind focussed, I counted the number of people I passed vs the number who passed me. I ended up being +14, passing 15 (one person twice), got passed by 1. I even lapped someone on my last lap (they were on their 3rd lap). I really worked the downhills, reaching 50+km/h on the short down-wind one. The rain made things tough. I had to be careful on the corners, especially since I had slicks tires. I did indeed slip once, on the 1st corner of 3rd loop (downhill, fast corner), but God caught my wheel and straightened me up. Thank you Jesus! I got caught up behind cars a couple of times, including the long downhill section at the end of the first loop, when I came close to passing a car. And by the 2nd half of 3rd loop, my feet were totally numb - I wondered what the run was going to be like. But otherwise my temperature was good - I was soaked but not cold and I felt good physically - my back got a little sore on the 2nd loop, but it did not bother me (that I remember) after that. I only checked my time twice, at the end of the 3rd loop, and close to the end of the last loop, when, by quick calculations, I thought that a sub-2hr time was now possible, but I did not dwell on it or make it my goal. On the last loop I felt my effort level pickup, especially with the wind at my back, and I really pushed it on the last downhill to transition. My quads were burning, but that felt ok. I was careful getting off my bike into transition, and I was surprised to see my friend Michael just ahead of me - he is MUCH faster runner and cyclist than me. I stripped off the tights and jacket, which prooved to be hard cuz hands not working very well - I thought they were fine, but they were a little stiff and cold. My right calf came close to cramping as I strained to put my wet foot into a dry shoe. My legs felt fine starting to run - no deadness or tightness like i'd just ridden a tough 40km. Also I had no aches or pains in my butt, back, or neck, so I think this new bike, laraya, is fitting me VERY well. I started the second run fast, despite totally numb feet, and shoes sloshing with every step. It took until the end of the 1st loop to get feeling back in my feet and to get my HR up into zone 3, 180+. My breathing was particularly noisy, like an elephant stuck in birthing while lying on gravel! I had difficulty getting the bike gloves into the pockets of my tri shorts, and I dropped my glasses in the process (I stopped and went back for them, and Michael, who was right behind me at that point, picked them up for me. He then passed me and left me far behind). I saw Andy as I left Barnett, so I knew I had a good enough lead for him not to catch me. On the second loop he was even further back, so I knew he was having a tough day. I tried to push the pace in loop 2, but half way through, I died - lactic acid burn and no more energy. I thought only of one phrase the rest of the way: "I care how I finish this race". A check of my watch told me that I had sub-2hrs in the bag, just don't stop! Those thoughts kept my effort up and kept me focused. Fortunately there was no one close to me to race as I finished with no kick and no energy. Brenda and Teresa were there at the finish to greet me. Wow and Ouch! I really surprised myself with what I did, considering the tough racing conditions. I did not think sub-2hrs was possible, but I destroyed even that. Did right ========= - clothing on bike - tights, socks, jacket,, gloves, no toque; - taking tights and jacket off for 2nd run;; - good bike - controlled early, pushed the downhills, eased up on uphills, feeding plan; - transitions good - practiced and thought through ahead of time, and executed quickly and efficiently; - gave it all in the second run; Did wrong/fix for next time/needs work ====================================== - first run WAY TOO fast - keying on Andy FFong, and not on what I should be doing; - needed fresh socks for run - waste of dryy shoes; - wet-weather tires for bike? - i don't think i drank quite enough on thee bike, especially of the eload, as it was a carb-source; - when tiredness and lactic acid burn hit, I could not push through it and go faster; - 2nd run - 2nd loop was slower than the 1sst loop; Official Sportstats Results =========================== 25/53 overall 1:57:46 23/42 men 11/16 Men 30-39 run 2.9km 42/53 14:38 5:03/km bike 38.4km 22/53 1:15:01 30.7 km/h (includes 2:20 transitions time) run 5.8km 24/53 28:07 4:51/km first 4 finishers were in my AG My results (run distances are Google-Earth/GPS verified) ======================================================== run 3.1km 14:38 4:43/km HR avg 181 max 190 T1 0:46 bike 38.4km 1:12:41 31.7 km/h splits 18:59, 17:59, 17:52, 17:51 T2 1:34 run 6.2km 28:07 4:32/km HR avg 178 max 184 splits 13:56 4:29/km HR avg 175 max 180 14:11 4:34/km HR avg 181 max 184 as an interesting note, if i'd been doing the sprint, and done the same splits, my finishing time would have been 1:07:52, good enough for these results: 13/55 overall 8/24 men 3/9 men 30-39 (would have gotten 2nd AG as the winner was in my AG)