Ep 3 Ironman 70.3 Staffordshire. The bike part.

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right this is at the test now moment of truth has the tyre held up overnight it has it actually has [Music] right so let's chat bike okay so um overall i would say i went medium effort on the bike i know the weather was going to affect me so i actually didn't want to go too hard and i knew the run afterwards was just going to be horrific so again i held back um so my overall bike split time was a 246 43 versus a 3 19 44 in 2019 although in 2019 i did get two punctures and i think my actual moving time in 2019 was 255 so around the 10 minute course pb but like i say i was actually going pretty pretty easy my normalized power for the day was 227 with an average of 207 watts versus an estimated strava average for 2019 at 175 so i didn't have a power meter on my bike back then so uh that's a bit difficult to compare but sounds about right at that point um my average heart rate was exactly the same actually which is interesting uh 164 both years i was thankful for getting around the course without getting any punches like i say i had two in 2019 and unfortunately i did wake up on saturday morning to a completely flat front tire which led to a bit of a mad panic on a saturday morning uh i pumped the ties up on friday night got the bike already got off the turbo and everything and so i've got no idea what happened on friday night to cause the uh flat tyre but pumped it back up and luckily it held out and then obviously on sunday morning i checked it again i didn't touch i didn't bother pumping any of the tyres on the once i got to the event and everything held out so um that was good now in terms of the bike itself um i made sure to go really slow at the start because it's a really good opportunity to lose all your bottles everyone i spoke to who hadn't done the course before i basically told them to just keep your hands on top of your um sort of on board nutrition and all that sort of stuff as you're going over i think there's about 10 speed bumps in the space of about 200 meters so um yes you've got to hold on to those there unfortunately that did come back to bite me because i'm one of the descents um the only thing that actually keeps my big bowl in the in the bottle holder on the front is me and my arrow position so on one of the descents which is a bit sketchy i was up on the tops on the near the brakes um so my golf out and unfortunately fell into a bush on the side of the road and it was really difficult to find i've actually checked my training piece data and i lost one minute and 50 seconds looking for it and of course then i was at the bottom of the descent which meant i had zero momentum going into the other side of getting out the descent uh so i lost a bit more time going out of that as well um so that was fun but i knew if i left my bottle i was going to be in some serious trouble because of the weather um so i had to do everything i could to um get it back i was actually just about to leave it when i noticed at the very last second hiding because so yeah got back the the bottle back on the bike and we're back into it then uh the first 15k i think it's around the first 15k to me if you're just an average age grouper like me it's just a complete write-off it's all country lanes it's you know gravel all over the surface uh potholes everywhere uh yeah horse crap branches all over the road um you've obviously got people coming past you because it's quite early on the course but to me it was just it was just a completely right off because i was desperately trying to keep the bottles and stuff on the bike as well so i mean you could have some serious cojones to be going fast on that first 15k because there's a i mean i saw i watched two people go flying into a bush arse over tit because one of the 90 degree turns was not um signaled very well it was the warning sign was actually put on another 90 degree turn so it looked like it was warning for that so once you've seen that you sort of got your head back down luckily i had two people in front of me probably 20 or 30 meters ahead and i watched them sort of slamming their brakes when they go into the bush so i went around the corner a lot slower now the big hill on the course which starts at 57 kilometers into the 90 kilometer route he's absolutely brutal and i've also again checked on my training piece it's 10 kilometers of solid climate uh and then the worst thing about it is that well other than it slowly bringing down your average speed you see you were rewarded with almost no fast descent off it you'll have about a minute at a time where you might be going fast and then you're just into another warning sign uh another 90 degree turn or another sharp incline back out of it that's one of the worst things about this course when you look at the profile you think oh well there might be a steep climb here but then you're rewarded with a nice long descent off it but you're not every descent that you get off the big hills and there's multiple big hills in this you just you at best you're probably going fast for 30 minutes and 30 seconds or a minute before you're slamming the brakes on going into another climb or another left-hand turn or something that just stops you flow whereas at nottingham once you've done oxen back there's like a six or seven you know kilometer descent where you're just doing about 45 kilometers an hour solid for like six or seven k and without too much effort you're just straight in the aero position and flying uh the bit where you go over the dam or whatever is the reservoir that is really fun there's a camera cameraman on the other side so if you're doing this event next year and be prepared for that he's on the ascent and that is a really fun part of the course and now in terms of nutrition i was trying something different this time so i'd switched out to solid foods because i've been having a lot of stomach issues on the bike and run after the swim so i took along the cis energy bakes but anyway on the bike they are impossible to eat if you think cliff blocks are difficult to eat these are 10 times worse and i took four with me and i didn't even finish a single one which basically meant that i did the whole of the event on my sort of porridge and banana based breakfast uh two lucas aids and one caffeine sister um but you just you can't eat them they just make your mouth so dry so that was fun but what i did find was that my stomach was a lot better for one simple reason and that's because i took a couple of wind settlers uh the little tablets for that so i took one uh just before getting into the swim and then about 30 minutes into the bike and the reason i did this was i googled it going into the event and apparently on some triathlon forums and it was suggested that maybe when you're on the swim when you're taking a breath you take in a small amount of water and air at the same time that just ends up going into your stomach and so the actual discomfort i've been feeling it's just bloatedness which sounded about right to me and it seemed to work a treat actually i felt a lot better i won't say i felt perfect but there's still the stress of the actual event isn't it but yeah i felt a lot better um stomach wise on both the bike and run so yeah once in the next couple of events that i'm gonna do i'll obviously remember that but also switch back to my original nutrition plan of more gels in the bottles and maybe the cliff block gels yeah so overall i'd say i didn't go too hard on a bike but the bike routes itself is actually pretty tough it's definitely not a fast course but the bike held out the tire held out and we made it into t2 and then we're on to the run so uh i'll go into the run on the next video um and then summarize the whole day in that one as well so uh i'll see you in the next one
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Channel: Benjamin
Views: 110
Rating: 5 out of 5
Keywords: triathlon
Id: -L-PzYewD0o
Channel Id: undefined
Length: 7min 57sec (477 seconds)
Published: Thu Jul 22 2021
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