Macon RocknRoll man 1/2 (am I to add long in now?)

[Jake]

Gina's post yesterday finally prompted me to write this. Been super busy.

This is my second 1/2 Iron race ever. Wanted to race this last year, but bailed with some foot issues. After a horrendous crash in Oct. 2007 (liquids for 2 months due to a smashed face) I vowed in Feb. I was going to make it to Macon no matter what. My mates that raced it last year told me how tough it was and I am always up for a challenging race. (little did I know...)
A lot of the mighty Ga. pines were snapped in half from the turn-ader a couple of weeks before. Mother Nature certainly has a way of humbling us when needed. The organization (Set-up events) assured us everything was go for race day and it was game on. Unfortunately, Ga. has had mild weather up to the day before the race, so not much of a chance to acclimate to the 90+ humid bath we all look forward to every summer.
A week before my IT started a song and pre-race dance, so the night before I actually lowered my seat a bit. Don't know whether it helped or not.Decided if it hurt, I could always ride lower gears. I was in the 5th wave swim. I looked it over before and I like a clockwise turning swim. Kept good lines,caught some stragglers,etc. Out in 38:48 which included a run up "Muur d'Macon' a semi steep climb about 100 yds or so. Still taking too much time in T1 (3:53)
So onto the road and after fooling with my PM, It would not read the hub, so I let it go for 5 min. to turn off and turned it back on and it read the hub (wireless power tap) A few days before, I checked the course profile (sort of looked like the inside of his mouth)

Nothing extreme, but not a good course for a steady rhythm. Back from my road racing days, I am not used to going up the hills that slow. But the power meter tells all and I dialed it back on the many climbs. Although I was still passing some people without a lot of effort. Had a 2.5 hr. bottle of perpetuem and a flask of hammer gel (orange and espresso mixed) took water as needed from profile aero bottle and at course aid. I tried to adhere to Rich's philosophy on not overdoing calories.(especially in da heat). Coming in to the final 1/2 mile, took some time to stretch my hammys, calves, back, etc. Definitely worth the lost time.
Remember to add 5 min. Bike time 2:39
Entire workout (189 watts):
Duration: 2:34:24 (2:34:24)
Work: 1751 kJ
TSS: 293 (intensity factor 1.068)
Norm Power: 203
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 53.955 mi
Min Max Avg
Power: 0 441 189 watts
Cadence: 33 193 86 rpm
Speed: 3.5 40.1 21.0 mph
Pace 1:30 16:56 2:51 min/mi
Hub Torque: 0 239 67 lb-in
Crank Torque: 0 591 190 lb-in

Can someone tell me if I needed to increase my effort? I thought I was trying to shoot for about a 215 to 220 watt avg. Still green about power.
Oh yeah, on the bike,I wore some arm coolers from DeSoto and really enjoyed the feeling.
T2 went better than T1 / 2:00

Now for the dessert. The run that everybody Loves to hate.
Put some ice from a cooler in my hat and off I went. The rest stops were great, ice cold towels to put on, ice and water, heed,etc. I am a big fan of heed and I originally was going to take a fuel belt of the stuff until I found out it was on the course! Thanks to the power meter and EN, I started the run fresher than if I just woke up (well maybe) Really though, the first 6 or 7 miles
came through about 7:20 to 7:30 pace including my slow downs for fresh ice and water.Passing a lot of walkers reminded me of the EN advice from Rich and Sir Patrick. Well, I was thinking about my goal of a possible sub 5:00 day when things started to bog down. I did not know what was going on other than I was slowing down. No cramps mind you, just getting slower. At mile 10 I decided to really kick in the 3-7-3 strategy and go for it. Only thing wrong was that I had it backwards and REALLY started to slow. It was really hot 94 deg. + and as I approached the next aide station I though I saw what looked like R Strauss and that TV Cajun guy (Justin Wilson) cooking some crawfish etouffee, but it was only a mirage. At that point I took off the arm coolers (mistake no.1) Then I realized I probably needed some calories, but at that time I said to myself "just a couple of miles left and had some water and heed,(mistake no.2) Eventually finished with a 1:45 run

Did not meet my goal but overall, could not have asked for a better day. After, my friend said "why did you not shoot a coca cola?" Too busy getting that recipe from Rich I replied. Coke would probably have boosted me to the end, oh well, next time. Never had an IV after a race, but a fellow racer told me it helps and consider it a part of your race entry. So I popped in to medical and had a cocktail
It was a very tough day for everybody and special congrats to all who finished.
Total time 5:08:57
30 out of 453 total
1st in 45-49 AG

Found out later that I also got a spot on Team USA (first in each AG) to go to long course World Championship in Almere,Netherlands!! Looks like I'll be partying with Tommy Boonen in August! Just have to learn how to swim 4K Seriously, I am having such a great season so far. I am making some changes in my life, have a great Wife that races and trains also, new bike, and without the help of EN, I would not be writing this R.R. Thank you Rich and Patrick.

Sincerely,
Jake

[Brenda Gibson]

Wow, congrats on first place in your AG - Bravo!!! And a spot on Team USA! Awesome!

Every time I see someone in the medical tent with an IV hooked up to them, I almost envy them. Odd...I know...but I guess in a way I have attributed the IV to "leaving it on the course". I tend to finish all my races with plenty of gas left in the tank (or so I think).

So, in 9 days at IMCDA, I will secretly be hoping that I end up in the medical tent at the finish line. Nothing serious, just enough to know I pushed it hard, beat the monkey off my back, and left that damn thing on the course. Cheers!

[marianne]

Jake congrats on your race

and NO, Brenda I don't want to find you in the medical tent girl!!

back to Jake!! well, your day sounds so interesting and the heat I am sure was what was affecting you... yeah, DUDE get the COKEs!!! on the run, always... cokes will solve most problems.!

congrats on your first place too! m

[gina]

Beautiful work Jake, YOU should have been wearing the EN gear!!

[jrsheairs]

Excellent result Jake!!! 1st in your age group!!! Good luck in Holland.

[Rich Strauss]

Jake,

Nice work and first in AG! Awesome!

You need to reset your FTP in CyclingPeaks. 2:35 ride at an IF over 1.0 means your FTP in CyclingPeaks is not accurate.

[TRIumphant One]

Jake,

Glad you're not in my age group -- you're a beast!

5:08 on that course and in that heat is amazing. Great job.

Casey in Atlanta

[CoachP]

Jake -

Fast on race day and slow on race report is totally acceptable in our world. Way to git'rdun!

Coach P