It’s Timberman 70.3 race week. That means it is the week to think about everything I’ve done over the last 10 months, how prepared (or not) I am, and things I’ve learned. First, let’s look at a few stats since I decided to commit to racing Timberman on November 1, 2014.
Stats
I’m convinced that triathletes live by the data their devices generate. There often isn’t a device we won’t try or attempt to analyze what comes out of it. I’m just as guilty as the next person, but it makes for an interesting story.
Weight & Nutrition
Since November, I’ve lost 10 pounds but built more muscle. I’m at a weight I haven’t been since college. I’ve had to replace nearly all of my clothing as it no longer fit. I also changed up my diet to something far healthier than what I was eating before I started training for Timberman.
Mileage & Activities
They say training for endurance events is not only a personal sacrifice but a sacrifice for your family, friends, and loved ones. Since November 1st, I’ve either been in water, on the bike, or running for a total of 207 hours. Below are total activity counts and mileages since that date.
| Discipline | Distance | Activities |
| Swim | 79 miles | 73 |
| Bike | 1,521 miles | 79 |
| Run | 381 miles | 84 |
Below are a series of graphs showing average speed and paces for each of the three disciplines. Up and to the right means getting faster. Read on for more.
Swim
In general, I went from being able to swim 1,000 yards at an average pace of 2:00/100 in November to 1:30/100 in a few short months. I peaked with a 100 yard PR of 1:13. This was all accomplished not only with just having more pool time, but also swimming with a group of fast swimmers nearly all winter. Swimming with people pushes you to go faster. Period.
Bike
In January I got my first TT bike…a Felt B16. It took several months to get the fit right, but it is quite comfortable now with perhaps the exception of the saddle. I can consistently average 19-20 mph for 35-60 miles. I don’t have a power meter on the bike or aerodynamic wheels, but I certainly feel fast and in control. Much of the indoor trainer work was done with TrainerRoad.com. I should note that I had not performed a FTP test in many months so during the last few months I’m not entirely sure I was getting as solid a workout as I should have as fitness improved. In fact, many workouts that should have been Zone 3 (by power) never exited the top end of Zone 1 for heart rate. It did feel like some of those intervals got easier. Note for next time, test FTP more frequently.
Run
Ah…the run. Running for me is like that room in your house that you always have intentions of working on but never do. Of all the disciplines, running has not improved as well as the other two. I suppose I can’t complain much as significant improvements in two of the three disciplines is nothing to forget about. I don’t enjoy running as much as I do swimming and biking. However, as they say you never run on fresh legs in a triathlon. With taking a new job within the last month, my running volume has decreased when it should have increased. I’m not feeling as comfortable on the run, but will do my best to hit my target paces and heart rates.
Early Season Race Results
I competed in the King Pine Olympic Triathlon in May and the Kingston Tri for the Y Sprint Triathlon in early August. I placed second in my age group in both of these events. Of course, these were small races, but it is encouraging that I’m placing in the top 15% of athletes after less than a year of “real training”. Trust Thy Training.
The Race Plan
Back in November, I had planned on a sub 6 hour race based on where I thought I’d be in August. The splits would look something like the below.
November 2014 Goal:
| Segment | Distance | Estimated Time | Average |
| Swim | 1.2 Miles (2,112 yards) | 00:42:15 | 2:00/100 yds |
| T1 | N/A | 00:04:30 | |
| Bike | 56 Miles | 03:10:00 | 18.0 mph |
| T2 | N/A | 00:02:30 | |
| Run | 13.1 Miles | 01:58:00 | 9:00/mile |
| Total | 70.3 Miles | 05:57:15 |
August 2015 Goal:
I hadn’t counted on getting as fast as I had in the swim and bike. Again, the runs hadn’t shown much improvement. So going into Timberman, I’ll set a new stretch goal…sub 5:30. I’ll be totally content with anything between 5:30 – 6:00…but you need to have goals right?
| Segment | Distance | Estimated Time | Average |
| Swim | 1.2 Miles (2,112 yards) | 00:30:34 | 1:35/100 yds |
| T1 | N/A | 00:03:00 | |
| Bike | 56 Miles | 02:56:50 | 19.0 mph |
| T2 | N/A | 00:02:30 | |
| Run | 13.1 Miles | 01:54:37 | 8:45/mile |
| Total | 70.3 Miles | 05:27:31 |
Fueling
In addition to my customary bowl of oatmeal, banana, and a small coffee on race day, my plan looks something like this.
| Segment | Food | Liquid | Notes |
| Pre Swim |
Clif Shot Gel | N/A | Get some calories in before the swim start |
| Swim | N/A | N/A | |
| T1 | 1/2 Stinger Waffle | Gulp of Water | Don’t use up what is on the bike. No pockets in tri suit |
| Bike | Clif Blok every 15 minutes | Bottle Water Bottle Gatorade |
Deplete both bottles by turnaround aid station and refill. Set Garmin to alert every 5 minutes to drink. |
| T2 | 1/2 Stinger Waffle | Gulp of Water | Get something solid in |
| Run | Clif Blok every mile | Gulp every mile Gulp every 15 minutes |
Use 3x sodium Margarita flavor Clif Bloks to prevent cramping. Strongly considering running with my Nathan Race Vest. |
Things Learned in Training
I’ve learned a few things that will be vital during Timberman:
- My sweat rate is around 40 ounces per hour
- I don’t drink enough on the bike…like I drink half as much as I should. Get a rear seat water bottle carrier for next season.
- I usually start too fast in the swim, but once I hit my rhythm, I’m golden. Start slower and build. You WILL pass people.
- Sight the correct damn buoys on the swim and hug them tight. Don’t give up “free” speed.
- Pray for a wetsuit legal race.
- My heart rate will be high when exiting the swim. Use the first few minutes on the bike to get that down and not hammer right away.
- It takes about 10-15 minutes to get into the running groove. Start 20-30 seconds slower per mile than you feel like you should.
- The body recovers in amazing ways after tough cumulative training loads.
- Make sure I get a Northeast Multisport tri kit next year. People cheer you on if you are in the orange and blue. There are a lot of people wearing black.
- Have fun! I’ve enjoyed the Olympic and Sprint distance races I did leading up to this. They were a blast.
Bring it Timberman…I’m ready.