Among the topics we discuss:
- Salt tablets
- Preparing for the run on limited run training
- Post-race recovery
Among the topics we discuss:
Justin Mendoza didn’t know much about triathlon until he saw Craig Alexander’s 50 minute Aussies Abroad video on Youtube. Then he knew he triathlon was what he wanted to do. He had recently transitioned out of Motocross racing after some serious accidents and four weeks after watching the video he did an Olympic distance triathlon near his home in North California.
He now lives in Colorado Springs and races primarily races Olympic and half ironman distance triathlons with the hopes of getting his pro license. We talk about his journey.
Weston Titus is a 6’5”, 225 pound, former basketball player who attempted his first 70.3 Half Ironman in Oceanside on April 2, 2016. This episode includes an interview three days before the race and an interview 3 days after the race.
He has completed five sprint triathlons but this will be his first half ironman. He is also preparing for Ironman Arizona in November. We covered:
Weston had a successful race. Tune in to the second half of the podcast to find out how he did it. He consumed roughly 45-50 ounces of fluid (1.5 liters) per hour on his 3:14 bike and about 400 calories per hour during the bike. Even accounting for his larger size (225 pounds), those are higher than normal numbers, but it was within the range of what he trained and he didn’t notice any negative effects from that consumption level. His splits are listed below:
Age group triathlete Erin Donovan is in her sixth year of racing and is preparing for a half ironman and the New York City Triathlon, an Olympic distance race. I answer her questions and some of the topics covered include:
Bob changed his diet and exercise after being diagnosed with breast cancer in 2002. He got into active cycling 5 years ago and had a solid cycling base. He did his first triathlon in 2012 and in that race he swam with his head out of water the entire race. The longest he had run consecutively before the race was one mile, and this was a 5k race. At the advice of a friend, his goal was to race to complete, not to compete. He finished third out of eight in his age group and his triathlon career was started.
In 2013 he had a full slate of racing, finishing with his ‘A’ race at Augusta 70.3, a half ironman. After a successful season in which he finished first and second in his age group each race, he had a few hiccups in Augusta. During the swim it took him several hundred meters before he could put his head in the water. He finally did and came out of the water fourth in his age group. He had a solid bike and was in good position using a power meter keeping his power around 140.
His longest run going into the race was only 8 miles. In the second half of the run his hip started bothering him so he walked most of the way in. He finished 10th of 12 in his age group with a time of 6:43 (30/2:57/3:02).
He raced much less in 2014 and again ended the season with Augusta 70.3 He had a successful race, finishing third of thirteen in the 65-69 age group with a time of 6:21:27 (32/3:06/2:26).
Bob follows a ketogenic diet (high fat/low carbohydrate). He started this a few years ago to reduce his cholesterol and lower his blood pressure. That did the trick, and he was able to get off statins. His caloric intake while racing/training is very low. Based on our conversation I’d estimate it was about 25-50 calories/hour (probably closer to 25) during the 3 hour bike.
His plan is to race Ironman Florida next year, as his goal is to race an Ironman by age 70.
“I think the most intimidating thing about doing a half was that I would read so much and I would look at all the things I needed to know about the swim, the bike, and the run and think, ‘can I really do this? Am I putting in enough training?'”
The previous episode featured a pre-race interview with Trish Roberts six weeks before her first Half Ironman. In addition to training, Trish has a full-time job in addition to being a mother and wife.
On September 28, she finished Ironman 70.3 Augusta in 6:55. Her goal was 7:30.
On race day the temp was 70 degrees with high humidity. The swim was down a river and resulted in a fast time. She paced the bike on perceived effort with a goal of 15mpm. She was 7 minutes faster on the second half of the bike and the effort felt comfortable throughout.
Her biggest issue was discomfort with her seat, and she will be replacing that for future training. Her goal was 250 calories per hour, and if I recall her weight is 125 pounds. She had a mix of gel, a Honey Stinger Waffle (designed for athletic use), and Skratch drink. Her fueling, with one exception, was planned and tested in advance of the race. She made the last minute decision to use Skratch during the race, and didn’t sip water on the ride. This is something she will change in future races as it resulted in an intake that was too calorically dense and lacked water. On the run she craved water only and not sports drinks. However, she still felt good throughout the run.
She plans to do Augusta 70.3 again in 2015 and she took detailed notes of her experience to better prepare for next year. This note taking is great advice for every athlete and pays huge dividends.
Her results are below.
Trish Roberts is preparing for her Ironman 70.3 in Augusta Georgia. This interview was done 6 weeks before her race, and the next episode will be a post race interview. She is a personal trainer and it was one of her clients that got her into the sport. She helped a client lose 100 pounds, and that client returned the favor by getting her into triathlons.
Tony Ruales is a second year triathlete preparing for his first half ironman. He asks some pertinent but unique training questions which haven’t been covered on previous podcasts.
His race is the New Jersey Half Shoreman in September 2014.
Rodrigo Chaves is the guest for this episode and we discuss several questions based around half ironman training. Rodrigo lives in New Jersey and 2014 is his second season of racing triathlons. He’s competed in running races for the last 4 years and he’s been swimming for 8 years. He is training for the Syracuse Half Ironman 70.3 on June 22.
Be sure to check out episode 34 for his post-race interview.
Here are his questions that we discussed in the interview:
1. What’s the common volume of training for a person on their second season training for their first half? I feel like my training compared to others might have too much volume. Here’s the breakdown: Continue reading
Get every new post delivered to your Inbox
Join other followers