IMChoo/2 Race Report

I went to Chattanooga last weekend and tried to race the 70.3 as if it was half of my Ironman. It was great reconnaissance, and I feel way more confident about my race. 

1. Race Report
   a. Swim: 31:00 – Half iron PR, lovely downstream swim. Stayed relaxed and sighted well. New long sleeve wetsuit was a cozy hug in cool water, but I prefer sleeveless if temperature is above 70 degrees
   b. Bike: 3:23 – Half iron PR. Aimed for Z2 and only went above it for 12% of the ride.
   c. Run: 2:27 – Negative split. Aimed for Z2 but implemented as a sawtooth of running too fast and walking.
   d. Overall: 6:29:52 – within 10 seconds of my half iron PR, and on a training day no less!
   
2. Course notes and focus points
   a. Lodging
     ·        When I found out my nice hotel wasn't serving breakfast until 7am on race morning, I switched to a cheap motel out of town, close to Waffle House. No regrets!
     ·        I recommend the Lookout Mountain cluster of motels over the airport cluster -- closer to town.
     ·        Last year, when I was checking out the course, I camped at Raccoon Mountain Campground and found that to be a great location as well.
   b. Pre-race
     ·        Wake up early, get breakfast in. Picked up 500 calories of food at 4am, and ate it after setting up transition.
     ·        For IM, clean transition area, so just need to say hi to bike and put on bottles.
     ·        Get on shuttle early and get in line for swim. Getting into the water early, and hence onto the bike course early was perfect for me – avoid passing people on the bike.
     ·        Bring something to sit on while in line. Send it back with your sherpa
     ·        Gu or other small snacky before swim start
   c. Swimming
     ·        Flow controlled by upstream dam. 8000 cu ft/whatever for 70.3 race day. 24000 cu ft/whatever last year on IM day. Calibrate expectations
     ·        Remember to start watch on the dock
     ·        Practice jumping in and starting swimming at swim practice. If I feel breathless at practice, the next day, jump in and swim slower.
     ·        70 degree water was ok with long sleeve wetsuit. For race day, last year, it was too warm for wetsuit. Research swim skins
   d. Biking
     ·         Get bottles that fit well in cages. Noteworthy bumps in first few miles left other people's nutrition on the side of the road.
     ·         Get a trusted tune-up. I saw lots of dropped chains and inability to get into desired gearing.
     ·         Mentally, break ride into 6 parts.
       1.       Stick (outbound) – 11 mi – settle in
       2.       Loop front half – 21 mi – slower
       3.       Loop back half – 25.5 mi – faster
       4.       Loop front half – 21 mi – slower
       5.       Loop back half – 25.5 mi – faster
       6.       Stick (inbound) – 11 mi – fly home
   e. Running
     ·         Practice evening running in heat by coming to Monday night runs!
     ·         Practice running bravely downhill and avoid the braking quadkiller http://running.competitor.com/2013/11/training/improve-strength-and-speed-with-downhill-running_53833
     ·         Two loop course, climb in 1^st mile
     ·         1 mean little climb on the south side of the river. Battery Pl. Quarter mile with 4% grade
     ·         For IM course, 1 hill up & down on the north side of the river, Barton Rd. Quarter mile with 5% grade up, 0.4 mile with -4% grade on the backside. Face that in the other direction a few miles later