Projected temps: 90's
Water temp: 73 yet everyone said it felt colder..but still okay. I thought mid to high 60's.
Air temp at start 82 degrees.
I arrived at race at 5am, start time 8:20. Arrived early to help out in VIP tent
Two hours before a sports bottle with only one scoop of Inifite Go Far. Cliff bar..another cliff bar 90 minutes before race (I was hungry)
One hour sports bottle again with two scoops and gel. Also took Sports Legs which is typical for my mountain bike race, never tried for triathlon (worked in practice). This part is normally one scoop but did two to prep for heat.
Start: water, gel and salt tab
Bike: water with a salt-tab at turn-around (30 mins approx). Thus about an hour since last intake of last nutrition. No real issues on bike. Felt good.
Entering T2: Gel
Run was the worst I've ever had. Calf muscles would not loosen up at all, which I have had an issue with in the last three 10k races I've done as practice. Run was everything to get to finish. I even walked...I NEVER walk during 10k. Heat was unbearable. Felt lathargic the whole run. Nutrition: water cup first mile, gatorade next three miles, pepsi the last two miles (I needed sugar to finish). One salt tab at 3.5 mile mark.
What could I have done better to combat the heat and do better on run? My run pace was 11:00. Historically I run an 8:15 pace during an OLY. I won my AG in the last OLY did in August 2016, so I had a lot of confidence. Not so much now.
No stomach issues during race other than somebody handed me mountain dew instead of pepsi. I HATE mountain dew. Blah.
On a side note, I had my first flat tire during a triathlon. I've practiced changing. Per my video, from the moment you hear the tire pop to the moment i get back on the road, it took 4:10 to change. I'm pretty happy with that, other than almost crashing (front tire blew, wheel control went AWOL). Watching me change on the video there are a couple of things I could do to speed up another 30s. Still finished with a 21.5 MPH average and hit all power targets.
THANKS EVERYONE...IT REALLY HELPED...
1. I SHOULD HAVE PAID MORE ATTENTION TO MY BREAKFAST WHEN VOLUNTEERING 3 HOURS BEFORE RACE.
2. BETTER HEAT ADAPTION, WHICH IS TOUGH IN MICHIGAN WHEN THE SPRING WAS SO COOL
3. MORE RECOVERY TIME
4. REEVALUATE BIKE PACING...ALTHOUGH I REDUCED IT FOR THE HEAT, IT WASN'T ENOUGH.
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