Here is a link to my full report with pics etc. and lots of details.
Below is a quick summary of stuff that STers may find interesting:
- training volume was relatively low (23.5 hours was my biggest week), 28 mile long run, 6 hour long ride
- lots of focus on quality over quantity for the run especially. The people you surround yourself with are critical (twice a week with Colleen de Reuck and Joanna Zeiger to force high quality tempo work). I view it as a good day if I can keep up with those two in training. And of course I usually have Billy Edwards, Tyler Butterfield, AJ Baucco and Davide Giardini way ahead up the road reminding me that I have a lot of work to do to reach their standard.
- 1X setup worked quite well, except for day 2 where I had 4 dropped chains for some reason (not exactly sure why, will investigate this over winter). I was on a small Dimond frame, with the new Zipp Vuka extension (which I love) and fit fine-tuned by Ivan O'Gorman.
- Zipp 454 was awesome. Also I took a risk and raced on Supersonics - they survived those harsh roads with zero flats
- The key to success this year was a lot of patience on the run. I started the run in about 15th place and was in 2nd by the end. I managed to negative split the run (52 miles from Hawi to Kona) with 3:30 first half, 3:29 second half. The main lesson I learned is to be very aware of your own limitations and to not think that on race day you will magically survive 52 miles running faster than you should.
- The pacing was critical - with my winning margin only 5 minutes.
- I am sure people will have questions about nutrition. Most of my race was fueled by Glukos products (bars, drink powder and gummies during, and protein bars after each day), but happy to answer anything else that people may want to know.
____________________________________
Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |
Below is a quick summary of stuff that STers may find interesting:
- training volume was relatively low (23.5 hours was my biggest week), 28 mile long run, 6 hour long ride
- lots of focus on quality over quantity for the run especially. The people you surround yourself with are critical (twice a week with Colleen de Reuck and Joanna Zeiger to force high quality tempo work). I view it as a good day if I can keep up with those two in training. And of course I usually have Billy Edwards, Tyler Butterfield, AJ Baucco and Davide Giardini way ahead up the road reminding me that I have a lot of work to do to reach their standard.
- 1X setup worked quite well, except for day 2 where I had 4 dropped chains for some reason (not exactly sure why, will investigate this over winter). I was on a small Dimond frame, with the new Zipp Vuka extension (which I love) and fit fine-tuned by Ivan O'Gorman.
- Zipp 454 was awesome. Also I took a risk and raced on Supersonics - they survived those harsh roads with zero flats
- The key to success this year was a lot of patience on the run. I started the run in about 15th place and was in 2nd by the end. I managed to negative split the run (52 miles from Hawi to Kona) with 3:30 first half, 3:29 second half. The main lesson I learned is to be very aware of your own limitations and to not think that on race day you will magically survive 52 miles running faster than you should.
- The pacing was critical - with my winning margin only 5 minutes.
- I am sure people will have questions about nutrition. Most of my race was fueled by Glukos products (bars, drink powder and gummies during, and protein bars after each day), but happy to answer anything else that people may want to know.
____________________________________
Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |