Race Information
Race: Musselman 70.3
Date: July 10th, 2022
Location: Geneva, NY
Finish time: 4:27:04
Goals
1) Sub 5-Hour
2) Podium Finish for AG
Brief Overview
Pre-Race
3:30 AM wakeup, I had some coffee, an oatmeal bowl, bagel & a banana. I packed everything the night before so we could just hit the road and go. We got to the parking lot and had to walk 20 minutes to the Ironman Village to the bike and transition area.
The usual jitters set in, but seeing some familiar faces helped to distract me. I was able to see five of my athletes, and then Hanna was on the bike rack right next to me. I slurped down a Mocha Super Coffee, had another banana, and checked my bike one more time. Put on my wetsuit, and walked to the start line.
Swim (31:57) – Avg Pace 1:31 per 100yd
I seeded myself in the 30-minute (total swim time) wave. The line began to move as we became closer and closer to the sand beach. The race had a time-trial start, so they give you a few countdown beeps, and then the volunteer gives you the clear to go. Boom, I sprinted out into the water and took the dive to start it up.
One thing that was concerning to me about this swim course was sighting. If you don't sight correctly, you can end up swimming way more than you have to. Training in Lake Placid every weekend, I get lucky that the swim course has a sighting rope underneath. I kept my eyes on the yellow and orange buoys as best as I could and kept chugging forwards.
I felt myself start to get into a rhythm as the swim was underway, dialing in my two-beat kick strategy. People were everywhere, kicking and grabbing feet but I just kept my eye on the buoys and kept going. Finally, I saw the red buoy signaling the end and hopped on my feet with about 10 yards to go.
T1 (5:54)
Way too slow in this transition. Ripped the wetsuit off but had to run to the bathroom, and struggled to get my bike shoes on after that. My back tire felt off so I stopped at the mechanic tent quickly and he gave me the ok. Off to the bike start.
Bike (2:20:58) – Avg Watts 240 / Avg Speed 23.8
Surprisingly, this was my favorite and strongest leg of the day. I was in great spirits the entire time. Smiling, talking to volunteers & police support, making jokes, laughing with some of the racers (some weren't having it…lol). I took in the countryside of Geneva, NY, and felt really strong.
In the first segment, it was time to fuel. I took down two (2) Nutri-Grain Bars (easy carbs) and then one bottle every 45 mins. I missed my first Gatorade hand-off at the aid station but I knew I couldn't stop to go back—there would be others ahead.
I held consistent watts (anywhere from 230 - 290 depending on hills) which translated to some increased speed. I was able to break free and ride by myself for a while. There was one guy who was passing me and slowing down right after. I would pass him as he slowed down, and boom he would feel the need to pass again… This continued for about eight miles before I finally hit a big downhill and said see ya lata!
Once the 40 mile marker hit I knew I could sustain these watts and push my pace some more with big climbs in the rear view. I opened it up and averaged 26 MPH for the last 12 miles.
T2 (4:11)
Again, too much time in transition… I didn’t undo my bike shoes prior to getting off the bike which was a mistake. Took me probably about 30+ seconds to get to my transition area because of running on the bike shoes…. live and learn. Shoes, glasses, and hat on, and then it was time to run.
Run (1:24:06) – Avg Pace 6:28
Overall, I was happy with the run, but deep down I know I could have pushed the pace a little more. I was shooting for around 6:15 pace but felt myself on the border of bonking because of low fuel. My plan was to drink my run bottle with 44g of carbs and 500mg of sodium, but I couldn’t stomach it. Every sip I took I felt a small barf with how much liquid I had in my stomach. I threw my bottle to my parents the next time I saw them and just pushed through. Two Huma gels at miles five and nine helped me sustain some energy.
Not much wavered throughout the run. I stayed between 6:20 and 6:40 pace and felt like I was on cruise control. My heart rate was stable at around 155pm-163bpm. There was a big hill around mile three & mile ten but I stayed consistent. After mile eight, I definitely felt my energy decrease with little fluids, but I just kept chugging.
At mile eleven I told myself I would turn it up because if I bonked, it'd only be two miles of suffering which I knew I could do. I hit mile twelve at 6:24 pace and mile thirteen at 5:50 pace. The last mile I just told myself to empty the tank, one foot after the other. The volunteers directed us to the sharp left and we hit the red Ironman carpet straight to the finish line. Race Completed.
Post Race Thoughts
My race goals were to finish under five hours and to be on the podium for my age group, so overall Sunday was a great day for the team. Each race I am reminded of how lucky I am to have as strong of a support squad as I do. I received unconditional support from family, friends, and athletes who were able to attend, and from those who weren't.
I love racing because of the adrenaline and joy it brings. There are times that you feel dominant, and times you'll feel weak, but it's that ebb and flow of race day that makes the finish line that much more gratifying.
Considering that this was only my second triathlon race, there is massive room for improvement. I love the competitive nature of races—not only to determine how I stack up against competitors, but the internal competition with myself to face and overcome adversity on race day. I can learn from my mistakes for the next race and appreciate the achievements that I have earned. Coach Katie and Jim continue to give me the foundation for the utmost success in training and competition. From the sweet-spot Zwifts Katie programmed, to the training camp weekend practice rim simulations, everything comes together.
Time to get the body right and enjoy the small wins, because that fuels the big ones. TIME FOR KONA PREP!
