you're reading...

At the Races

Toughman 70.3 Half Ironman, Sept. 8, 2013–Andi Robik

I completed Toughman 70.3 in Croton-on-Hudson last Sunday, Sept 8.  This was my 2nd half ironman.  I did the same race as last year so I could see if I could improve.  The difference this year was that I implemented heart rate training and worked closely with Jason on my training which started on April 20.  I had a much better nutrition plan this year as well.

Race Day:
I woke up at 4:15.  Left at 4:45 for a 30 minute ride to Croton Point Park. It was dark and I was by myself.  I kept thinking of Jason’s words; JUST EXECUTE YOUR PLAN.  I have done the work and have everything laid out; no more decisions to make!  I just kept telling myself that it was going to be a perfect day, nothing was going to go wrong, and I was going to enjoy the efforts of my training.  This is a big improvement as I used to worry about everything!  What if I get car trouble on the way, what if I get a flat tire, what if what if what if.  Changing my thoughts helped set me up for the day.   I ate a banana and had a Power Bar in the car, and sipped on 20 oz of Perform with the goal of finishing it before my swim start at 7:10.  Note, I am not a big drinker especially pre race!  So this was a lot for me!  Got to the park just after 5:15 and had plenty of time to set up transition before it closed at 6:20.  Then I walked to the beach and waited, and waited. Had a gel 30 minutes before the start. I was in the last of 5 waves which started at 6:45.  I was in the water at 7:15.
Swim:
The swim started with a 50 meter walk out to the first buoy; it was so shallow that you could not start swimming immediately.  Finally I got going, and stayed close to the buoys on my left going out.  There was a bit of traffic but not too bad.  Of course there is always one swimmer you cannot get away from no matter how hard you try! After the turn, I found I was tracking too far to the outside and kept having the kayak people telling me to move in.  The current must have been pulling me.  So I may have added a little distance.  Other than that no troubles in the swim.
2012: 31:20
2013: 28:43
T1: Used the “strippers” just because they were there and it’s fun.  Wetsuit off, quick dry of feet, shoes, gloves, glasses, helmet on, peeled a banana to eat as I walked the bike out of transition, and I’m off.
T1 2012: 4:09
T1 2013  3:45
Bike:  A rolling course consisting of 2 28 mile loops all on Route 9A which is closed to traffic.  There is one really big hill in the beginning which seems to go on forever.  I was forced to be in my easiest gear and was only able to go about 8 mph up it, but I felt strong and steady.  The downhill of that climb was rewarding.  Although knowing I had to do it twice was a bit grueling!  Nutrition plan on the bike was to drink 2 20 oz bottles of Perform and eat one Powerbar and 2 packs of energy blasts.  Planned for a 3:30 bike ride.  I did have to stop once to use the Porto potty; the swim was a bit choppy and I drank more of the Hudson than I cared to!  So a minute lost there, but totally worth it.  I felt strong on the bike.  I always feel my average is lower than I thought as I try to maintain at least 17 mph on flats.  There was some head wind going south which slowed me slightly.  I did finish my food on the bike but not all of the liquid.  Felt hydrated.  Was very happy to see the sign Bike Dismount Here!
Bike 2012 3:45:41
Bike 2013 3:40:51(15.3 avg)
T2:  Not great! Had to go to the bathroom again, and I had a slight snafu with my watch, and I couldn’t find my transition spot right away.
So I lost some time here.  I swear I did not check Facebook or email. LOL.
T2 2012  2:45
T2 2013  4:39
Run: My favorite part of the race!! This is a  hilly course but very scenic.  The name “Toughman” is named for a hill between miles 9 and 10.  The course goes through trails and parks, and over a viaduct.  I planned to have one gel halfway through, which I did.  Other than that just sipped water at the stops whenever I felt I needed it.  It was not super hot, so I didn’t need to cool off much.  I poured one cup down my shirt after the halfway point, then forgot that would make my HR monitor chafe me more, but oh well.  I ran strong and consistent, and never broke a 10 minute mile except for the mile where I had the gel.  Most splits were close to 9:10.  Even on the hills! I absolutely love passing all the people on the run that beat me on the bike!  And since I was in the last wave, I knew that everyone I passed on the run I was beating.  Strong finish!
Run 2012 2:11:01
Run 2013 2:00:38 (9:14 pace)
Total time 2012 6:34:53 (9/18 age group, 439/553 overall)
Total time 2013 6:18:35 (14/23 age group, 356/547 overall)
Overall I was very happy with how I felt and executed this race.  There were no other NRGY peeps there, or family members, but I knew I was being tracked and I loved seeing the support via emails!  Thanks everyone!
Take aways:
Bricks help!
Don’t drink so much in the swim if at all possible.
Need higher cadence on the bike.
Keep up the positive thinking.
Take a transition workshop.
Keep “tri-ing”!
Improvements made this summer:
Changed my first back tire by myself during a ride. Twice. Huge relief!
Swam my first ocean swim in a tri.
Gained the confidence to bike by myself if needed.
Next stop Hudson-Mohawk marathon on Oct 13.

 

Check your MEMBERSHIP status: Click image below

Check your MEMBERSHIP status: Click image below

Verona Labor Day Classic

Verona Labor Day Classic

Photo Highlights

Photos on flickr

Email updates

Enter your email address to subscribe to this site and receive notifications of new posts by email.