NicoleSunday, go day for the Syracuse 70.3 Race!
This is the big day for the Syracuse 70.3 race! I got to the race site shortly after they opened the parking, and slowly made my way to transition. I’d rather be early and hang out at the race site, then a little behind and spend that time waiting in the car getting stressed and having to hurry to set up my transition. (I’ve been there and it’s not fun!)
My body felt like it would cooperate today. I was in a really good mood and felt ready to go. I know the distance isn’t easy, but even though it’s been a few years since I’ve done this distance, I’m not new to it. I had my plan and was ready to execute.
The morning was actually cooler and breezier than I anticipated. I was wishing I’d worn my thicker pullover.
I got there with plenty of time to get my transition area set up, find a bike pump to borrow. The music was going in traditional high-energy IRONMAN style. A mix of some classic rock and top 40 pop. Good enough to dance to, so I did!
One extra cool thing about this race was that my friend from high school, Isabella, who lives about an hour away, was coming to experience her first triathlon. She quickly became my sherpa in addition to my cheerleader. I explained to her the basics of the event, and explained she’d probably learn a lot just by talking to other spectators. We watched the first wave go off (I was wave 15 of 17) and then I headed out for my warm-up. I did my lunges, leg swings, and a short run. The skies were bright blue, the breeze was keeping things cool, but as the sun got higher, it was getting warmer. It was going to be a hot day. Now I was glad I didn’t have my thicker pullover.
I got down to the swim warm-up area just in time for them to say “the swim warm-up area is now closed.” If they announced a timeframe for the warm-up swim, I missed it. I don’t recall hearing it at the pre-race meeting. Things like this happen, so I just gave my shoulders some swings.
I met up with Isabella one more time, gave her my water bottle that I’d been drinking from (Skratch) and went on to get in my wave. Women 40-44. There were probably about 75 of us, give or take. How was I feeling at this point? Energized. I was ready. The stiffness from travel was gone. In my mind I already knew the day was going to be a good one. Not necessarily an easy one, but a good one.
We waded into the water for the in-water start. I got my face in the water to feel the coolness and check my goggles. The water felt refreshing, as it was 68 or so.
The air-horn sounded and my race had begun. This was not a race to get a specific time, though I had ballpark goals and estimates of what I thought I could do. This was a race to prove I was back and could participate in a half-ironman race again.
SWIM: 0:43:30 54/78 AG
For me this was a typical swim time. I swam mostly straight this time, as compared to the Colorado Olympic! After the initial jostling for position, I had space and an occasional draft, and a few people here and there I had to get around. The buoys were coming fairly quickly and I felt solid. Then there were the weeds! Floating weeds that would occasionally hit your hand or drape around your shoulder. Kind of creepy, but just something to swim through.
I made the first turn, then the next, and was on the home stretch. By feeling I figured I was right in that 40-45min time frame. The last 300m or so I had water slowly creeping into my left goggle. I didn’t want to lose a contact lens, so I swam a good chunk of that with either one or both eye closed (but opened up to sight.) I wanted the shore to come quickly so I could take the goggles off.
I ran out of the water and heard my name – Isabella somehow recognized me from the other black-neoprene-clad people and got video of me coming out of the water.
Here are the videos she shot:
T1: 0:5:13
This was a pretty long run up from the water. As I headed towards my bike I realized I had just run past the sunscreen table and needed to spray my arms and shoulders. Not wanting to fry, I back-tracked the few steps and sprayed! Worth it!
The run out of T1 was mostly on grass and uphill, and there were plenty of spectators cheering.
BIKE: 3:27:39 27/74 AG
Here’s where I have to give a shout out to Best Bike Split. My previous half-ironman times, even on the hilly Kansas course, have been between 2:41 (when I didn’t have to run) and ~3:06 (my first HIM in 2007.) I pulled one more model of the race into BBS the night before the race, and it was predicting just under 3:30. I’ve had good luck with it before, and while I was hoping it for some reason would be wrong, it wasn’t. I kept to the power plan as best I could. My coach (Grant Holicky) and I had discussed 140-150 on the hills, 130-140 on the flats, 120-130 on the downs. Except for some of the more extreme hills (there were plenty) I felt I was staying in this mid-130W overall power well. The prediction was pretty dang close.
The course gives you a couple miles to “warm-up” before dumping you on a short but steep climb. Then it’s a bit of rolling, and then a long rolling climb until mile 10. Then it turns “descendy” and just kind of fun rolling. There were some “hell yeah” moments on smooth asphalt with picturesque farmland country landscapes. There were families out in their front yards cheering us on.
***I got to thinking on some of the lessons we can teach kids and anyone for that matter. Encourage everyone, even if you don’t know them. There were kids yelling encouragement to complete strangers. Great life lesson!***
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A bit after mile 21 is what they call “the wall.” When I reviewed the speed prediction on BestBikeSplit.com the night before, it had me at 42mph coming down the hill just prior to the wall, and a few seconds later at 6mph. Yeah. I was prepared. Around mile 23, I went to flip my watch around so I could see it better, and I accidentally hit the lap button. For all the Garmin 310/910/920xt users in multisport mode, it switches the watch right into T2. I didn’t need that; I wanted more data. So carefully I stopped the workout, saved it, and then started a new bike workout. Phew. I probably missed a mile of data. No biggie.
More rolling, more fun. A couple of my 5 mile “laps” were coming in at 15 minutes, so 20mph. Then there was the last climb. I knew it was there, but forgot exactly how long it was. It was longer than I wanted! But my legs were still feeling good. I was drinking water and Skratch, and eating Endurobites about every 10-15 miles (40-60min).
I did get water at each aid station to top off/refill my aerobottle and dump some on me to help with cooling.
These climbs were not steady, but rolling climbs with some descents. It was interesting to watch the different riding styles. While I can’t say I held a steady effort because I wasn’t staring at my power display, but taking in the scenery and trying to be aware of the riders around me, there was a lot of leap frogging going on. (For the guys who passed me on the climbs because you were hammering and then I caught back up to you on the descent because you were sitting up and coasting, try to even that out a bit. Even if you need to spin it out, a little tension on the chain will get you recovered and extra speed on the descents.)
After the long part of the last climb, there was a really fast descent, and then a little more climbing before we dropped back into the reservoir park and transition area. I remember as I came into the dismount line, the spectators were cheering, but I decided to pump them up a little more. I gave a big woooohooo and pumped one arm (the other was still attached to the bike!)
Isabella was right there and got more video. And it was great to hear my name being yelled out.
T2 0:02:11
Pretty smooth, I was patient to make sure I grabbed everything. I racked my bike, took off my helmet, put on my socks and shoes, grabbed everything else and headed out, getting sprayed with sunscreen as I got near the exit.
RUN: 2:27:01, 36/71 AG
I drove this course the day before. It was hilly and there was a pretty solid hill. My plan was just to start at whatever pace felt comfortable and go. I had a handheld with Skratch and Gu in the pouch along with base salt. It didn’t take long to feel hot. It didn’t take long for me to realize any hill that was sort of steep was going to be walked. My calves were a bit tight and I went into the base salt within the first mile.
The run course – an out-and-back that you had the privilege of doing twice – was more a hike course. I ran, walked when my heart rate was getting too high, chatted with people, thanked the volunteers. I wanted to “feel good” on the run and I was a little cautious because I wanted to make sure I didn’t completely fall apart on lap 2.
I made a couple bathroom stops, first one at mile 2, and the next at mile 3 when I realized I should have stayed at the mile 2 one a little longer. After that I was feeling better. I took a Gu at mile 3, 7 and 11. I did base salt around every mile or two. I finished my bottle of Skratch during the start of the second lap, and went to water in the bottle and water at the aid stations. I took ice at most of them – down the top and down the shorts. I didn’t feel overheated, and with the partial shade on the course and a thin cloud cover at times, I was actually reasonably comfortable.
When I made it to the turn-around, amazing Isabella was there cheering. (Here is her video of my run.) I felt good, but knew it was going to hurt a bit more this time!
On the run I didn’t look at my total time, just my mile splits. Some were crazy slow (especially the potty stops and steep hill march) and others were around my goal pace, some sections a little faster. I was able to run the downhill sections, even on the second lap. My hips were holding up. I had some tight spots, but they loosened up after a short time.
As I was about to finish I met up with Stephanie, who was also about to finish. [She hadn’t been feeling well in the morning so was unsure of even starting, and gave it a go, so I was happy to see her finish!] I was able to pick up the pace and run through the finish chute strong!
TOTAL: 6:46:07 31/71 AG.
Mission accomplished.
I got through a challenging course on a hot day (high near 90) and pretty much always staying in great spirits.
Thanks to Isabella for being a great sherpa and cheerleader, even though she had no idea what to expect. Thanks to everyone on the course – athletes and spectators and volunteers that offered encouragement and cheers.
This was a very well-run event from what I experienced. The venue is great, and relatively spectator friendly for the area within the park. If you’re up for a challenge, give it a go!
Nicole
