New Orleans 70.3 race report
first time at 70.3 distance
I arrived at transition at 5:00 to get everything set up and just feel the air of excitement that comes in the hours before a race. The transition area was set up nicely and I felt I had plenty of room for all my stuff. The guy assigned the spot next to me was a no show for the race so perhaps this is why I felt I had so much room. I got everything set up, went to the bathroom three times (no matter what the event I feel I have to pee every 15 mins before the start). Around 6:20 I started making my way over to the swim start. I carried my wet suite and walked barefoot, which if you ever do this race I would recommend some cheap saddles to walk in from transition to the swim start.
The race was a tt start and my age group was third to last. I was in the water around eight. The swim was very nice other than the occasional gas smell. The tt start spread out the field but I never was swimming alone.
Swim 36 mins
Getting out of the water there was an area set up with people to help remove wet suites. Removed my wet suite ran to the bike put on socks helmet and shoes. It did not seem like a very far distance to get out of transition.
On the bike the biggest problem was that I neglected to bring any bottle full of gatoraid or even a gu. I was thinking that there was be some provided in transition prior to race start. This was a very bad assumption. At the first aid station I was dying for a gu (not haven eaten anything since 4:30) well I missed my first grab at the gu and again the second. So now I was sort of SOL with only water on my bike and no desire to stop and turn around, I just kept going. At the second aid station I was able to get my hands on a bottle of ironman preform and a gu after downing these I was feeling much better on the bike. At the third and final aid station i missed the first gu but got the second.
It was a decently windy day but most was a cross wind. I was wearing my giro selector but wish I had worn an air attack. I think the air attack is easier with a crosswind. The course was mostly flat the biggest climb was at the very start and very end were you had to go up an over pass.
Ride
Average speed 19.9
Average power 198
Average hear rate 153
The run was no fun. I’m not sure what happened but as soon as I was off the bike the side of my foot hurt with every step. I do not know if this was due to my not tightening the shoes right or because of soaking wet socks or what but my feet hurt badly. But what can you do other than just get to the end so you can sit down, so that’s what I did. The run was not a scenic as I think a run in New Orleans could have been. It was mostly just running on the road that runs near the lake. There was no shade either, until you got near city part around mile 10.
Run
Average pace 10 min/mile
Average heart rate 157
Things I learned
Bring sun screen
Bring food with you race morning
Make sure your cycling shoes won’t hurt your feet with wet sock
Practice hand offs, perhaps I can get my wife to work with me
I will be doing Lubbock in about ten weeks really hope to improve my run at least under 9 min/mile and maybe average 210 watts on the bike
Great job, first one is in the books, no where to go but up now!
One piece of advice, do some reading on a 70.3 nutrition planning. Things could have gone much worse for you after you had nothing on the bike and then missed the first aid station. Glad it worked out and thanks for visiting us in NOLA.
Practice hand offs, perhaps I can get my wife to work with me
THAT would be against the rules…
;)i think he means practice hand offs with wifee before the race. Unless OP is taking beer/bacon and cyclocross (which is also technically against the rules).
I think he means practice hand offs with wifee before the race. Unless OP is taking beer/bacon and cyclocross (which is also technically against the rules).
I got the same impression and
HANDUPS ARE NOT A CRIME!
What are you riding? I would keep working on that position. No reason on a flat course like that you can’t go 21mph on 198 Watts average. On the extreme, a small 5’8" 140lb runner type… or a 5’5" female pro could go at least 23mph on that wattage.
I’m riding a BMC TM02. I’m 5’9 around 140 pounds. Part of my decreased time was stopping to take an all natural and maybe some speed lost to a cross wind/head wind. For wheels I am running shimano RS80 C-50 with a stock profile design cockpit.
Great job, first one is in the books, no where to go but up now!
One piece of advice, do some reading on a 70.3 nutrition planning. Things could have gone much worse for you after you had nothing on the bike and then missed the first aid station. Glad it worked out and thanks for visiting us in NOLA.
Yes, always prepare yourself especially pre race. No eating since 4:30? I am actually surprised OP was able to recover from that. I was in the same wave and got a water bottle hand up at the first station. Somehow I lost it behind the seat soon after and figured I’d get one at the next aid station. Which didn’t come for almost 30 miles! Aid station one was 15 ish, two was 45 ish. Three was at 50 (!?). No Bueno
What are you riding? I would keep working on that position. No reason on a flat course like that you can’t go 21mph on 198 Watts average. On the extreme, a small 5’8" 140lb runner type… or a 5’5" female pro could go at least 23mph on that wattage.
I agree that the OP could be a lot faster with the same fitness and some position/equipment tweaks. I did the race Sunday, with winds at 20, gusting to 30, which would maximize the effect of aero position and gear. I’m the OP’s height and 20 lbs heavier, and I averaged 19.3 mph with a much lower average wattage of 150, NP of 153.
I’m assuming his power meter was still measuring the “zeros” when he stopped for a natural, so the average power should still correlate to the average speed.
But those are good numbers for a first 70.3, especially on an empty stomach!
And come back next year. The course is a lot nicer when you run through shaded historic neighborhoods and finish in the French Quarter.
Great job, first one is in the books, no where to go but up now!
One piece of advice, do some reading on a 70.3 nutrition planning. Things could have gone much worse for you after you had nothing on the bike and then missed the first aid station. Glad it worked out and thanks for visiting us in NOLA.
Yes, always prepare yourself especially pre race. No eating since 4:30? I am actually surprised OP was able to recover from that. I was in the same wave and got a water bottle hand up at the first station. Somehow I lost it behind the seat soon after and figured I’d get one at the next aid station. Which didn’t come for almost 30 miles! Aid station one was 15 ish, two was 45 ish. Three was at 50 (!?). No Bueno
You’d think race organizers could ask racer when they actually NEED aide stations. You usually don’t even need the first until mile 20, then then maybe around 30 and 45.
What are you riding? I would keep working on that position. No reason on a flat course like that you can’t go 21mph on 198 Watts average. On the extreme, a small 5’8" 140lb runner type… or a 5’5" female pro could go at least 23mph on that wattage.
What are you riding? I would keep working on that position. No reason on a flat course like that you can’t go 21mph on 198 Watts average. On the extreme, a small 5’8" 140lb runner type… or a 5’5" female pro could go at least 23mph on that wattage.
I’m 5’10", 145 lbs. AP/NP was 185/187. Average speed on Sunday was 22.8. I’ll take it.
After looking at my race photos i can tell i need to get much lower. I put the fit i was riding into bikefit app and it said my foot to hip to shoulder angle was >100 degrees. I’ve order some new extensions to help drop down my shoulders a little bit lower and pushed the seat up some. Hopefully when the new bars come in i’ll be at 90 degrees.
After looking at my race photos i can tell i need to get much lower. I put the fit i was riding into bikefit app and it said my foot to hip to shoulder angle was >100 degrees. I’ve order some new extensions to help drop down my shoulders a little bit lower and pushed the seat up some. Hopefully when the new bars come in i’ll be at 90 degrees.
For one data point, from that particular day (which was pretty windy and thus not ideal for best mph/watts ratio).
After looking at my race photos i can tell i need to get much lower. I put the fit i was riding into bikefit app and it said my foot to hip to shoulder angle was >100 degrees. I’ve order some new extensions to help drop down my shoulders a little bit lower and pushed the seat up some. Hopefully when the new bars come in i’ll be at 90 degrees.
I went 21MPH on 190Watts and I weigh 180lbs. Work on that position and get your free speed!
