Two months ago I asked for your advice on finishing a 70.3 in less than 5:30. Here’s a link to my original post:
http://forum.slowtwitch.com/...rch_string=;#5278349
My results far eclipsed my 5:30 goal time –
5:04:26*
Swim – 35:44
Bike – 2:41:19 (20.8 mph bike)
Run – 1:40:38* (the run course was short, so my run time should have been closer to 1:50)
That was good for 5th in my age group (my buddy and training partner took 1st, which kills me since I talked him into doing the race over his objections) and about top 11% overall (including DNFs). We had great conditions overall except for perhaps some fairly rough road conditions, a little wind (up to 10mph), and slightly warmer temps (almost 80 degrees).
I’d like to sincerely thank everyone from ST who shared their thoughts on how to nail a 5:30 time. Your help on training and race pace was invaluable. This race was a substantial step forward for me. I was a MOP racer for several years at shorter distances and never did a 70.3 in less than 6:45 over the past 5 years, though my prior 70.3s were on exceptionally tough courses and conditions.
I didn’t hire a coach and didn’t use a power meter. I also didn’t go with the conventional wisdom in choosing my tri bike; I actually ditched my old Cervelo P2 and went another direction entirely. But I did follow many helpful tips I learned from Slowtwitch over the years, including the following:
Used the Barry P running plan (4 days a week in my offseason, 5 days in training);Avoid serious injuries this year while running 36-45 miles per week by doing 75% of my miles SLOW (at 9:15/mi or slower);Picked up my run cadence to 180 steps per minute (90 steps per foot);Did eccentric stretches to make sure my Achilles never acted up this year with my increased run mileage;Never stopped running through aid stations during the race;Figured out my VDOT number by running a fast 10k about 2 months before my race and used the VDOT chart to figure out my realistic run pacing in an ideal race;Replaced my broken heart rate monitor a couple of weeks before the race and used it smartly on the bike to measure out my effort in headwinds (I’m too cheap to buy a powermeter);Upped my annual bike mileage (to about 7,000 miles);Got an aero TT helmet (an old Giro Advantage 2 on closeout);Shaved my legs (for the first time ever);Set up a more streamlined BTA Speedfil bottle up front, put a bottle behind my seat, and removed the bottle cage from my frame altogether;Almost NEVER got up out of my aerobars during 56 miles of riding (even when reaching in my back pocket for gels);Took almost all my calories from my bottles on the bike (I used to eat solid food on the bike);Ingested about 300 calories an hour on the bike;Installed new Conti 4000S II tires with latex tubes shortly before the race;Installed a new chain a and cleaned my drive train shortly before the race;Swapped out my 11-25 cassette to a 11-23 cassette since I figured I’d sit I the 15-16-17 tooth cogs much of the race (adding the the 16-tooth cog was priceless);Built up a better fitting tri bike (Merckx ETT, integrated stem, Zipp bars with risers, Reynolds wheels) and only rode my tri bike (instead of my road bike) for the 4 months leading up to my race;Got a professional fit from a great fitter, who got my back flatter than I ever thought possible (thanks Jim Manton at Ero Sports); andDropped about 35 pounds (to get down to 135 – I’m 5’10") so my body could tolerate more weekly run miles and to drop my run pace significantly.
There’s more that I picked up from ST over the past couple years, but that’s my Top 20. Thanks folks.