Sent: Monday, July 13, 2009 9:05 AM
To: Truscott, Al M.
Subject: T1 and T2 Advice
Hi Al,
I will be driving down to Santa Rosa this Thursday to race in the Vineman 70.3 on July19th. Do either of you have any helpful tips or pointers on T1 and T2 transitions?
Thanks,
From: Truscott, Al M.
Subject: RE: T1 and T2 Advice
Not sure which issues you are concerned with:
1. Logistics of how the transition areas will work – this is critical for planning. The only thing I really know about Vineman is there are TWO transition sites, 15 miles apart. So ALL of your gear for the run will be put in a bag and dropped off at the time of registration, and you won’t have access to it on race morning. AND, you’ll need to mentally prepare for placing all of your swimming stuff into a bag DURING T1, as it will be transported to the finish, where you can pick it up at the end of the race. (Labelling the inside ofyour wetsuit with nmame, email, phone, etc would be helpful!). You’ll need to find (at the pre-race meeting or on the web site forums) out how T1 will work: will you be able to lay your stuff out around your bike, or will you have it all in a bag which you will pick up on your way to the bike. Also, do they use “changing tents” or not? A changing tent is a locale where everyone takes their T1 bag of stuff, and puts on bike shoes, helmets, sunglasses, etc, then places swim stuff into bag, and goes on to the bike racks. This is how full Ironman races work; I don’t know how Vineman 70.3 will do it
2. A different transition question is what things to put in the bag, or around your bike, and how to move through the transition. Here is my strategy:
T1: Shoes, helmet, sunglasses. Optional items: small towel, socks (rolled up to easily pull onto feet), arm warmers (“sleeves”) for sun or wind protection, spare contact lenses (in case my goggles get flooded and ruin a lens – never happened, but it might!), GU packet to slurp during transition, race belt with number if not worn under wet suit.
T2: Shoes, sun visor. Optional items: socks (if not worn on bike, or dirty or wet from bike), wrist band (for wiping nose during run), GU packet for slurping in T2, fluids and/or food you intend to carry during run (I take along Clif Shot blcks and place one in my mouth for the run – keeps my mouth moister so I can swallow instead of spit, and also the constant oral glucose infusion apparently fools the brain into thinking there will be sufficient calories for the duration – actual scientific study has been done on this!).
I race in the same outfit, worn under the wet suit, and don’t change clothes. SOme people do for longer races, and that would hadd to the above lists.
Also, I do not take any food or fluid along with me on the run, relying on theaid stations to supply al I need. For the bike, I just take one bottle, of Hammer Perpetuem, and rely on aid stations for additional water. I also carry Hammer Gel in a flask on my bike or in a pocket. Not water bottle on the aerobars.
Additional thoughts:
* I walk, not run out of the water. Once I’ve got my land legs, I deal with partial wet suit removal. Then I start running, after I’ve caught my breath. Usually, I re-pass all the people who passed my right out of the water, who have now gotten tired from running too soon. Leaving transition, I try to think about biking easy for the first 2-5 minutes while I adjust clothing, dry off, etc.
* I try to do T2 faster than T1. I take my feet out of my shoes before I stop, and leave the shoes on the bike. I use lace locks for my shoe laces. I try to run easier than I think I should out of T2, easing into the pace.
Good luck! Don’t forget sunscreen bvefore the start of the race!
Al
Sent: Tuesday, July 14, 2009 11:50 AM
To: Truscott, Al M.
Subject: RE: T1 and T2 Advice
Hi Al,
Thank you so much for this treasure trove of helpful advice.
I won’t be wearing a wet suit as I don’t want to add another level of complexity and won’t be wearing one in Kona.
I was thinking of wearing the padded undershorts I typicaly wear on my rides plus my Sugoi trishorts for the entire race. I will put on a cycling jersey then change to a running shirt for the race (I was thinking of wearing my blue long sleeve jersey from the 2002 Seattle Marathon). It is pretty thin, has good moisture wicking but will offer sun protection for my arms.
Where do you keep your shot blocks for the run? Do you wear some kind of belt with a bag?
I have been bike training in a 3 liter camelback on my long (e.g. round Lake Washington) rides. I find the extra hydration works for me as I tend to sweat a lot. I have been using a bottle of Hammer perpetuum (sp?)for the protein/lipids plus the Gatorade Endurance formula in the camelback. I am partial to Cytomax from my cycling days but Gatorade is what they will be serving at Vineman and Kona so I thought I would get used to it.
Here is a link to me training blog, if you are curious. I will apologize in advance for my lack of speed. I am trying to train in level 1-2 and just don’t have the time and/or genetics to be a truly competitive triathlete.
http://Tri2cureals.blogspot.com
Thanks again,
From: Truscott, Al M.
Subject: RE: T1 and T2 Advice
Regarding clothes: go with your plan for Vineman, and see if you feel it works OK. If temps are in the 80s, you have a good test for Kona. You’ll stillhave time to test other options if you find problems.
Shot Bloks: One block lasts me at least an hour during a race (I neither chew nor suck the, just let them sit in my mouth – not for nutrition, obviously). I just carry the pack with three or four in it during the race in my hand. The most successful Triathlon coach currently, Brett Sutton (multiple Ironman victories my his charges every year, including current female phenom Chrissie Wellington), has all his athletes hold a GU pack or something similar during the race. He says this “gives them something to hold onto, psychologically”! Whatever works; Chrissie just went 8 hours, 31 minutes in an Ironman in Germany – smashed women’s world record by 15-20 minutes.
Fluids: several thoughts. At Kona, the aid stations are about 10 km (5-7 miles) apart. I strongly advise against taking a camelback, and relying on their services instead. It’s hot, and having the extra air flow over your back is critical. If you need more than 28 ounces in 5 miles, you’ll over hydrate! Have you been using gatorade in the camelback? I worry about keeping it clean if I use anything but water. I routinely use Cytomax for fluid when I bike commute or train. I have no problems switching to Gatorade at the races. The Endurance formula they use is less sugary than the normal stuff.
I’m on vacation in Idaho now; I’ll check out your blog back at home.
Here’s my blog:
It’s not a diary of training activities. It’s more of a journal of my experiences while training, and thoughts on training and racing (and occasional forays into politics, like health care reform)
Al
Sent: Wednesday, July 22, 2009 8:05 AM
Subject: RE: T1 and T2 Advice
Hi
I completed the Vineman course in 6Hrs. 21 min. I was out of the water in 39 min., 3:15 on the bike and the rest on the run. It was 95 degrees for the latter part of the bike and all of the run. I ran the flats and downhills and walked the uphills.
My T1 was slow but my T2 transition time went quickly.
I hear that you double your half-ironman time and add an hour and this is what you can expect for your full ironman time. If that is the case, I should be able to complete the Kona course (my primary goal), with a little wiggle room.
How does this time look to you (for a 48 year old first-timer who really started training in early April)?
Thanks for all your support and encouragement and advice.
From: Truscott, Al M.
Sent: Wednesday, July 22, 2009 9:10 AM
Subject: RE: T1 and T2 Advice
Double plus an hour is a good approximation for someone in the 13 hour range, assuming appropriate training for the full distance. My own recent experience (last fall) was 5:09 >> 10:55; the pros might go 3:45-50 >> 8:10-30.
39 minutes without a wetsuit is a GOOD time, I’d say. And if your run was about 2:05-10, with significant amounts of walking, that also is a good pace.
In Kona, there is one hill, out of town at about 9 miles, which is worth walling. Otherwise, I suggest getting mentally ready to jog the rest of the way, while walking only within the aid stations. The toughest place to carry out this plan is about mile 19-20, coming up the hill from the ocean in the Energy Lab. It will be after sunset then, so you might feel better at that point about jogging up the hill. Practice this particular spot in the race at least once when you get to Hawaii.
You clearly should have no concerns about finishing the race, and so can now start to concentrate on bike mileage, to build endurance so the run is easier. Throwing in one 45 minute session of HARD biking (intervals on a trainer are best) each week will go a LONG way to strengthening your bike.
Al
Sent: Wednesday, July 22, 2009 11:28 AM
To: Truscott, Al M.
Subject: RE: T1 and T2 Advice
Hi Al
Al, wow, that is smokin’ fast time. My hat’s off to you.
I just printed out my results. There is no result for the swim time. My t1 time was 00:48:32.4. I guess that means out of the water, getting geared up and then heading out on the bike, no?
My t2 time was 00:05:30.2
The bike was actually 3:11:39.0 So ~ 17 MPH average. I was doing better than 20 on the flats for the first half (I thought). There was a long steep climb at mile 50… I never felt that the 3 liter hydration pack was a hindrence.
The run was 02:36:50.5. I was not prepared for the heat, and I was starting to feel the toll of the sustained exertion by then.
Before I got a slot for Vineman, I had purchased a spot for the Lake Steven’s 70.3. I am inclined to go ahead and do that one, but I have to be at work the next morning at 8AM (no way to trade). Might I use that event to focus on transition times and maybe back off on intensity so as to not be too wiped out for a full work week?
Thanks
From: Truscott, Al M.
Sent: Wednesday, July 22, 2009 1:09 PM
Subject: RE: T1 and T2 Advice
You’ve already paid the money, and you don’t want to be wasted for the work week … Hmmm.
Best to think of this as your only training day for the weekend. All training is basically race preparation anyway, and what better race preparation than to race?
Try doing the bike and the run at the pace you expect to perform in the full Ironman, with the swim as your warm-up (you will be using a wet suit for this one, won’t you?). Focus on your perceived rate of exertion, and always try to feel as if you are going “too easy”. In the last ten miles, up the rate of effort a bit. If you get really tired an hour into the run, shut it down and walk or quit.
If you want to practice transitions, do it some other time, when you can repeat several times the activities, and try out different things. Think of the Lake Stevens’ transitions as time to just … rest. Don’t worry about speed, or precision, especially if it’s hot. 10 minutes of just sitting around between the bike and run can go a long way to reducing the recovery time the following week.
AMT MD
PS One more plug to try the bike WITHOUT the camelbak, and see what you can do with just the aid stations available. I think the hydration pack is a psychological crutch, which is not really physiologically needed. Only way to prove that to yourself is to go without it in a race situation. One less thing to worry about during T1. And a 1-2% weight reduction can make a significant difference in how hard you work over a 7 hour/112 mile bike ride.