DeRuyter Lake Sprint Triathlon

Today was the Spur of the moment decision to go for one last sprint triathlon. You know we are all crazy triathletes right???!!

Now I have listened to the wonderful people around me who have done longer distance races and didn't run or bike for the whole week. I really wanted my legs to heal before I tried to do anything else.

DeRuyter Lake General Store is was one of the Pit stops on the Syracuse 70.3. Its about 35 miles south of Syracuse. This is where the Tri was held today. It had a country feel and it isn't USAT certified. Just the townspeople putting on a great race!!

My Daughter and Boyfriend came along to be my cheerleaders today. I couldn't do what I do without the support of these two tagging along or even joining in my craziness!!

The Swim-

The swim was in a Little reservoir. I did slip twice getting into the lake at the dock. I even fell on my tush!! The water was about 67 degrees which was great! The water was so clear that I could see all the little fishies swimming under me!!  I had really, really bad sighting issues at this race. This is the 2nd year this was run so there are kinks that need to be worked out. There were balloons in the lake to sight. I couldn't see them at all and ended up missing the first one. Went to the second one and turned around and didn't see the 3rd one. I went off course thinking I must be wrong. When I looked up for the last time I saw the dock and started swimming my butt off to get there...It seemed like I was so far off!! I slipped and fell about 4 more times getting out of the water!! Rough! TIME- 16:00

The BIke-

The bike was a 5.3 mile loop on country rolling hills. The first half I felt so fast averaging a 25mph speed, the back half I had 10mph winds in my face so I slowed down considerably. There was also a part of the route they had just put fresh gravel down on which was a little scary! One thing that the race director should've done differently is made us go in the opposite direction as in the race we were making all Left hand turns. It would've been easier for traffic if we were doing all right hand turns. Oh well, you learn. TIME 48 MIN. (Including transition)

The Run-

Ahhhh the run..Now let me tell you I am not a very fast runner and this is something I want to improve on BIG time. The course was out and back on the same course as the bike. But it was nice to see that most people were on their 3rd loop before the runners started. This was a rolling hill run as well with no major climbs. TIME: 30 (Including Transition time)

TIME: 1:36:17.
2 OA Female.

I feel bad as they called another girls name for second and then I had to take it away from her as I was in second place...Oh well, mine was well deserved and I took it will a smile on my face!!

My legs are a little tired but Im ready to start the Off season!!

I DID IT!!

Well guys, going for the longer distance triathlons is definately tougher and more mental! I completed my first Half IronMan Distance Yesterday at the 70.3 in under the time goal I set for myself. I even thought I was going to beat it by an Hour!! Sad to say I had cramping in my legs and had to walk alot of the run, but I made it!!

UNOFFICIAL TIME 6:25!!!!!

My goal was to complete it in under 7 hours as this was by first Long Distance racing. More on this as I get official results and Pics uploaded!!! Congrats to all the finishers!!

Anticipation

I am not liking this weather at all!! Im freezing my butt off!! I am nervous about the bike as it will be a chilly morning after coming out of the swim. I have thought over and over about race day nutrition and what I want to do on the bike.

My Race Nutrition

I think Im going to put a long sleeve jacket on in T1. I also have been using Embrocation on my legs when biking the last few days so Ill use this come race day as well...Its called Dznuts in heat...lol! The DZ stands for Dave Zabriskie. It has been tested and proven to provide warmth, protection and comfort in inclement weather. Check it out at dz-nuts.com

My honey just put my hot pink handle bar tape on my bike. It looks so sassy just like its owner. Im begininng to like Miss Erin. Shes been following my orders lately and going fast just how I like!!

Miss Erin (Giant Aeryn)

I've been a little sassy this week and I know its because the weather stinks!! I have been on the windiest rides this week, the rainiest runs, and had to swim in the pool...SO GRUMPY I AM!!

I am looking forward to sunshine this weekend. May the wind be at my back on the bike and may I run like the wind!! :) Good luck to all the Super Stars that will be joining me that read my blog!! If you see me say HELLO!! :)

My Half Iron Man Nutrition strategy

"First of all unless you plan on making a living on this sport its all about having fun" (Kind words from Coach Al Lyman)

On race day I Know I will have done the training and will be physically ready for this race. Its taper time and the thought wheel is rolling. Yes I've practiced race day nutrition 100 times, even have switched my stragedy probably another dozen or so times, but now I feel like Im ready. I know what my body needs and how I can acheive that. I know that Im a salty sweater, so my needs are totally different than someone elses, I know I need more protein than other people as well. This is all what training is about!!! Bottom line is you race much more with your mind and heart than your arms and legs.

Successful racing is about smart decision making and execution. I have to stay in the moment and stick to my plan. But, I need to realize my plan might change at any given moment and need to be prepared if a change needs to take place. I need to listen to my body and the signals it is giving me. I need to RACE SMART

I have been visualizing all parts of this HIM for a few days now. Seeing myself execute it all, seeing myself doing well.

The afternoon before I plan on doing my carb loading with my whole wheat pasta with Veges and chicken stirred into it. Then a light dinner.

Race morning I plan on sticking to what has been working 600-800 cal 2-3 hours before race start. Bagel with egg, and cheese on it, side of oatmeal, and smoothie. hmmm maybe that is more calories?!! IDK it works!!

Im going to start sipping water immediately when I wake up..

15-20 min prior to swim,,,1 Strawberry Kiwi Accel Gel. YUMMMMM

Im planning on getting a Bento BoX to keep everything right in my eyesight to force me to drink.. eat...

My Bike I have been doing Hammer Perpetuem Orange Vanilla-- I mix 3 scoops with water in 2 24 oz bottles and then place it in my huge Aqua Cell that sits right in front of me. I then take 2 waters on the back of my bike...(Adding 5 lbs to my load...lol..) I sip on the Perpetuem Every 15 min followed by a swig of water. At mile 12 I start eating my Power Bar Smoothie Energy Bar...Absolutely amazing taste. At mile 20 I take another accel gel, mile 40 start eating another bar, mile 50 another accel gel...phew..all while downing my 4 bottles of liquid. I also supplement with sodium every hour as well as I am a salty sweater. I have been using Marguerita shot blocks/endurolytes.

I have done this 3 times now and have done great..

I have used Accelgels and water on the run...

Hoping this holds up in race day!!

What is your race day strategy?????