73.3 Chisago Race Report: Feeling a Tad Parched
Post-race, I typically write a pages-long assessment of what happened and what lessons I can draw from the experience. The goal is to learn what I can and keep getting better. Here’s the very abbreviated version of my struggles on Sunday.
Race-day conditions peaked at 92o F and 70% humidity, making for a sweltering, exposed run. I planned to take this race as a training event since I was still not fully recovered from 70.3 Muncie two weeks ago.
The TL/DR is – “shoulda had more to drink.” For more of the adventure, read on.
The Swim
This went OK.
- Skipped the wetsuit in favor of my Swimskin as practice for the race in Nice.
- Happy with the start, pace, and navigation; took it as a steady training swim, no big efforts; RPE 5/10.
- Water felt good!
Transition 2
Happy with this too.
- Saw many friends at swim exit; one helped me get the zipper on my Swimskin unstuck (Thanks, Ashton!).
- Saw Anna volunteering at the aid station – grabbed some water to say hello.
- Crowded bike exit, no flying mount, just kind of hopped on; decent transition time.
The Bike
The race begins to unravel.
- First mile – riding one-handed to adjust a shoe, hit a bump, handlebar bottle ejected; nothing to drink for the next 20 miles; sweating very freely.
- Fun fast cycling the first two hours – good roads, low winds, wheels were singing to me; visions of a strong bike result in my head.
- Never saw the second/final aid station coming; missed it; no fluids for the last 16 miles; course was two miles long due to construction; suddenly fatigued; pace drops like a stone.
Transition 2
Fast, but room for improvement.
- Waited too long, never got my feet out of my shoes on the bike; awkward dismount.
- Duck-walked my bike to the rack feeling silly in loose shoes.
- Still managed 2nd fastest overall transition, not sure how, but happy about it.
The Run
Paying the price for earlier indiscretion.
- Started very easy but heart rate already way too high; mile-three decision: “No way I can run the whole thing;” decided to run 300 steps, walk 50, repeat.
- Every aid station: ice under hat, down shirt, in hand bottle; cold water down back; drink 2-4 cups of Gatorade, then coke; cold-water sponge on back (felt great!); volunteers were amazing!
- Ran through every sprinkler, counted my paces, controlled the effort via heart rate; gradually felt better, but finish line took forever to arrive.
The Takeaways
There’s always something to learn (or re-learn).
- Planning for carbs and electrolytes was on point, but didn’t consider total fluid volume – should have started with a 2nd bottle on the bike, and gone back when I missed the aid station.
- Use sweat rate to calculate fluid loss as well as sodium loss.
- The decision to run-walk was the right survival choice; making the call early was key to getting through it.
- In the heat, gauge effort by heart rate, not pace
- Recovery metrics are rebounding quickly – didn’t dig too deep a hole like at Muncie; should be ready for five weeks of hard training starting next Monday.
- Play the long game, save the A+ efforts for the “A” race.
Somebody should write a book to capture all these pearls of hard-learned wisdom; oh, wait, I am! Join the list, see below.
Next race: 70.3 World Championships in Nice, France.
Happy Training!
Photo credit: Megan; follow her on Instagram; she raced Chisago too, and crushed it with a 6th overall female finish! @meg_does_sports
