Tuesday, March 17, 2015

Race Recap: PhilDuaSeries Leg1 2015




The good:

  1. Good race route
  2. Sufficient hydration stations
  3. Good number of race marshals
  4. Great turnout of over 800 duathletes!

For improvement:

  1. Started an hour late (7am) due to only 1 laptop processing the reg/bike check-in. 
  2. Inaccurate distance based on my Garmin: 
    • Run1 was 4.17km instead of 4km
    • Bike was 27.6km instead of 25km
    • Run2 was 4.77km instead of 4km

Race plan:

Trainingpeaks TSS was at 6+, which meant that the 1 week cram for taper may somehow work. I was able to put in a tempo and speedwork session 2 weeks prior to race day so hopefully that will carry me here. Plan was to pace Run1 at 6:30/km, Bike at 27-28kmh, and Run2 at 6:00/km. Gels must be taken every 30mins as prescribed. My standing PR for a 4-25-4 duathlon is 1:47 (2014). I am not aiming for that (yet), but finishing somewhere in that vicinity, at my current shape, would be a good boost for the season.


Race performance:

The delay in gun start proved one thing was for sure: by the time I start Run2, it'll be very hot. Thus, I went to the water station near the starting area and gulped as much as I can.

By 7am, we were off running.

That's me in the Smart tri top
Run1 was supposed to be 6:30/km but my Garmin (and my adrenalin) had other plans: 6:00/km. I was feeling somewhere between ok and great so I kept it at that pace, thinking that it's only 4km anyway and that I will just hydrate and recover as much as I can on the bike. Run1 finished at 25:20 with 6:06/km average pace. Took a gel after km1.

The bike was next and I was all too familiar with the Nuvali loop already, probably being my 3rd or 4th time here. I managed to do well, IMO, as I pushed the long low-grade climbs and short high-grade ones on the way to a 26.0kph average for the 27.6km ride. Slacked off probably on the downhill mainly to recover for Run2. Maybe I should've pedaled more then. Took a gel 20mins into the ride and another one just before reaching T2.

Run2 will show how much I am prepared (or not) for this race. My last duathlon, the one in Porac, saw me bonking and walking Run2. It showed that I wasn't able to pace myself during Run1 and the Bike that I had nothing left for Run2. An unforgettable experience for me.



This time, I was able to pace myself well, running the 4.7km course in 6:09/km pace. I was running constantly and fully concentrated on the effort. I doused myself with water in the hydration stops so that helped, even if I think that the weather then was sunny but not that hot. I wasn't even mindful of the exceeded distance (0.77km) as I was running smoothly, IMO. 

What worried me in Run2 was that average HR was at 161, with peak HR at 176. Run1 ave HR was only at 151. I may need to find out how to improve on this for the next race. Probably more bike-run brick workouts next time?

I finished the race in 2:04. Because of the added distance, if I calculate the average paces I raced with the 4-25-4 distance plus estimations on the T1 and T2 time, I may have finished at 1:55. That's pretty acceptable for me. 

Definitely with a big room for improvement.

Oh well, there's always the next race to look forward to. :)

Thursday, March 5, 2015

All set.....I think


After a month since my last post, overall TP CTL value is still at 46. I hoped to reach 50 by now but family commitments during the weekends suspended most of my scheduled long rides. Maybe March will be kind to help me reach my goal.

My running TP CTL has been progressing nicely while my cycling CTL has been stagnant due to as mentioned above.

***

On races, a conflict in scheduling forced me not to race in last month's planned 10k in BGC. Good thing there's an upcoming duathlon next week in Nuvali: 4k-25k-4k which should be able to help me gauge as to where I am fitness wise. I hope to do well by then.

Yup, I'll report the results after the Mar15 duathlon ---which I hope to be positive.

That's it for now.

Friday, February 6, 2015

Still Here

Yup, still here.

Training has been better compared to late last year with my TP CTL now between 46-47. It's still a long way to go than where I was mid last year but I'm getting there. Mixing my training with family and work stuff has been ok somewhat, with me having to give up the planned workout for the day at times when more important matters need to be prioritized. But I still make it a point to recover for it in the succeeding days.

2015 kicked off to a good start as January reflected a 1500+ total TSS, which was somewhere between my Sept and Oct 2014 totals. Elevation gain was improved as well as the popular Antipolo climb has been a regular route on Saturday morning rides.

That long weekend when Pope Francis came was when the family went to Subic. The wife and kids like it there and so do I (grin) as I logged back to back hard workouts: a 65km ride up to Morong with mostly hard climbs, and a 5-24 brick the next day. Lovin' Subic, yeah!

Instagram pics from that 65km (enjoyable?) elevation-packed ride


***

I had to send one of my two cars for repairs which took almost 2 weeks. As my wife used the other, I took the opportunity to try the #BikeToWork gig for about 4 or 5 days which I loved. It was about 10km from the house to the office so I got a good workout and saved on travel time as a bonus. The car's fixed but I still hope to bike to work if I get the opportunity. Nothing like weaving thru the morning rush hour traffic and cutting my travel time in half.

***

I'm still about 7-8 lbs away from my best weight so it's still a challenge shying away from lunch outs, pasta/pancit office meriendas, and weekend pig outs. Good thing the office department started the annual Biggest Loser contest which I hope motivates me to control my eating. Let's see on the final weigh-in by early April if I'm able to get it back to normal.

***

I've registered for two races. First will be the Financial Fitness Run 10k on Feb22 as I want to get some speed back in my legs. A sub-60 would be great but I doubt it with the condition that I'm in. But let's see if I can pull off a miracle. The second race will be the March15 duathlon in Nuvali. It's a short one (4-25-4) but it's a good early gauge to help me adjust for the rest of the year's races.

Hoping to have a PR-beating season this year so I'm hoping that I constantly train when I have the time and not let laziness and overeating rule the day. A half-marathon is in the wishlist. Depending on how I perform there, a journey back to the full-mary game *might* be a possibility.

See you around!