Outlaw Half Nottingham 2023 // My First 70.3 Triathlon!

hello and welcome back to the channel um this video is going to be Outlaw half Nottingham's race report I did that we're like it's on Wednesday now so it was like three days ago or something um finished that race I'm going to talk through basically I'm just gonna jump straight into it um obviously arrived there the day before uh got the bike racked um had a look around the Expo sort of checked where the transition was like the run in and out on the bike in and out and swim exit and stuff like that then um went back to our hotel got uh actually had five guys for dinner which was quite nice Definitely gave me enough carbs for the next day got an early night or at least tried to get an early night didn't get the best of night sleeps but you never really do on Races so um yeah anyway up early the next day was up at around four left the hotel at about 4 30 got to the event at about quarter to five five-ish something like that pumped up tires checked bike got bottles on the bike yeah and kind of got everything ready got the wetsuit on and was waiting for the gun to go um there ended up being a bit of a delay in the race start it didn't start for probably like 15-20 minutes later than it should have done but yeah it was no problem I'm kind of going to go into like quite a bit of detail um with the event just to both document a few things ready to document the mistakes I made because I did make a few I made learn quite a few lessons um across all three disciplines and I want to make sure I kind of got it documented and if anyone can learn anything then that's also good as well so I so I bought some breakfast to have with me and whilst I was waiting for this this is kind of what reminded me whilst I was waiting for the swim start I actually could feel my belly rumbling I I definitely didn't eat enough breakfast because I was up so early I wasn't hungry I never really get too hungry in the mornings at the best of time so I just opted to not have a lot of food at all that was definitely a mistake because after you've been up hour and a half two hours you do start getting hungry so yeah whilst I was waiting for the swim to start I could feel my belly rumbling which is really not a good sign so yeah that was definitely definitely a mistake and a lesson learned it didn't I don't think it affected me throughout the race too much but I mean I don't know it's my first ever middle distance so I don't know what to compare it to so um yeah next time I'm definitely gonna eat more before the race starts but anyway gum went off I didn't do my dive in the water I um something that I'll get onto a bit later as well as my positioning within the 1 500 odd people that did it was terrible I started that's like way too far back um my race number was four three five I probably started I don't know around there somewhere and within the first sort of five minutes of the swim I was bumping into all sorts of people I was trying to swim through people I was just makes it a lot harder to cite as well because you're constantly running into people and to boys and it was a bit of a nightmare to be honest and I couldn't I never really found like a good Rhythm because you'd he had no peop no one's feet to swim and I think this is the difference between like racing a race and just just having fun or getting through a race is you know I'm I'm at a stage where I kind of really want to be racing races and in order to do that you need to be in good packs you need to find feet to you know or it's good to have feet and you need to you need to be with the people that you're going to be racing against and I I think I started way too far back which made the swim I think harder than it needed to be it I basically came out with a I think my official time was 32 minutes pretty much on the dot um which is a 129 per 100 yards um it gave me which to be fair with you is it's not it's not a bad swim but but I think I could have made it easier and another thing that I I did was in practice I didn't I didn't I practiced with a wetsuit on but not with a try suit and a wetsuit and my shoulders were on fire within the first few minutes and again I don't know if that's because when you have to cite more as well you you almost your your stroke isn't the same because your head's up so you kind of I feel like it it burns out my shoulders more the more I have to cite again that might be from from not practicing enough and stuff but that was something that I found um my shoulders it was a a lot more sore than I was expecting them to be um throughout the swim but anyway got that done and it it was what it was I think it was actually for some reason ended up being a bit of a slower SIM for quite a lot of people so I'm happy with the time that I came out with 32 minutes on the DOT uh T1 got out the swim um yeah T1 was slow it was Dreadful I just I took way too much time I oh it's just yeah I know I mean it wasn't it wasn't Dreadful it was just over four minutes I think and I think it could it should have been around the 3 30 possibly even down towards the three minutes something that I did do which I know a lot of the pros and really fast guys do which I didn't was um they don't put on socks um they they obviously leave their their uh cycling shoes clipped into their pedals and run out of their bike like that I did none of that I took my wetsuit off I sat down to take it off which again was probably a mistake shouldn't have done that this might have been you know a few seconds there I put socks on I put my cycling shoes on and then had to run through mud with my bike with cycling shoes on for quite a long distance because the transition is quite long Outlaw half Nottingham which meant that yeah it ended up being quite a long transition um it's something that I'm thinking about trying is to rather than do the um like put shoes on is to clip them in into the pedals first and then and then try that I might try and practice um and see how it goes and then possibly adopt that for the future because clearly it's the best way for all the good all the good guys do it um on that note something else that I'm planning on trying as well as calf guards if anyone has any experience with them um thinks they're faster or or has any advice on them whatsoever then please let me know in the comments because I'm yeah teaching on buying a set and seeing how they feel and then the bike in general I started off really slowly because the water was although the water was actually quite warm when you got out the air temperature was still quite cold by the time I took off the wetsuit and then you get speed on the bike and you get the wind and draft and stuff both my hip joints which I've never felt before like went numb really weird like sensation and feeling so yeah so I kind of just took it easy and tried to keep my turnover quite quick on the bike just to um try and warm up a little bit I suppose and then got out onto the bike I mean the bike wasn't it wasn't exactly eventful my time was 2 22 I think which was like a 23 and a half mile per hour average again going back to that like just getting through an event and actually racing event I something I learned was how important or how beneficial like pacing lines are so I found a couple of guys that we're going at a relatively similar speed and I sort of I just to like kind of test it myself I sort of sat about 12 meters back or whatever it was roughly that back um from them and the the drafting benefit when the pros say this I completely get it now because the drafting benefit is unreal like when you're at the front I went to the front of them a few like guys a few times and tried to push it a little bit just a little bit more and the difference is is it's insane it's our mind blown at how much of a difference it actually makes and so I completely get it when the pros say that now but the trouble I had was because I was sort of in that group I took it too easy I took the bike way too easy I sort of was just yeah I think I think the trouble was was where I positioned myself so badly at the start of the swim like back in 400th place or whatever it was that I'm no matter what time really I do in the swim I'm now not with the fastest guys on the bike so it doesn't matter what pacing line I get in at that point you know I'm gonna have to work really hard to try and get up to where the because all the front guys would have been in pacing lines and would have been in potentially little groups that were working together and stuff and I think if I think if I was positioned myself better and got myself into a better group or you know further up the field with a stronger bite bike riders then I could have been in with them and done a much faster time it felt too easy up you know and the reason I say that it felt two reason why I know it felt too easily and I'm not just saying that is because by the end of the bike my legs felt the exact same as I did at the start of the bike like the exact same like no difference at all and the run will tell you that as well which we'll get into in a minute but yeah overall the bike was it wasn't a slow Bike by any means you know 222 is not bad but I think it should have been four or five minutes quicker than that and I know I have that in me like without a doubt I think I just need to get with the right people or yeah I don't know I think it's all Lessons Learned you know this is I need to next time position myself like overall I came 45th so really if you look at that sort of theory I should be starting 45th out of everyone maybe or at least around there not 450th or whatever so I think I need to get get into that sort of um yeah into that sort of further front groups and then I'm able to work with more of the faster regards uh on the bike but overall you know it is what it was it set me up for a really good run so we'll get into that now I am T2 this is again another there's a lot of mistakes actually in lessons I've learned in this I've just realized going through quite a grim one but it's you know it is what it is this Triathlon is on the bike most people go to the toilet on the bike um they go for a Wii I don't know why I just I struggle with I struggle with that I didn't basically and I had like two and a half liters of fluids throughout the bike so by the end of the bike I was extremely desperate like within seconds of wetting myself which actually in retrospect probably would have done me good so I basically got into T2 I had quite a good transition actually my shoes went on really because I already had socks on my shoes went on Fast bike was wrecked fast helmet off everything was super fast but I had to stop and go to a portaloo which probably you know there's another maybe 30 seconds or so um lost in T2 so easily that's just that's free like free 30 seconds that could have been you know five places easily just in that one mistake which is all oh it's just it's frustrating but it's you know it's listening to the next time I'm gonna wet myself basically moral of the story um apart from that T2 was good got out onto the run and my legs fell 10 out of 10 because took the bike so easy it was almost like a warm-up for the run I suppose went out I I was expecting to hold well my goal was to hold just under sub seven minute Milan and aim for around a 130 half marathon in my head that was like roughly where I would be um based on a decent bike I went out I didn't look at my watch I didn't want to look at my watch for the first like I don't know maybe a mile or so because I wanted to go by feel and how my legs felt and sort of Judge it like what pace I feel like I could hold for the next hour and a half the first mile went by and it was around a 6 30 minute per mile um again pretty uneventful right is that my legs were so good that I held that literally right and through until the last mile my average pace was 6 31 minutes per mile which gave me a 125 Half Marathon which was which I'm really happy with you know out of all the whole day the half marathon is the bit that I'm pleased with um definitely happy with that felt solid my legs by all means were getting sore by the end of that because that you know I said half man from PB for me so by quite a few minutes actually I think like maybe three or four minutes or maybe even five minutes I don't know so I can't complain with that you know it's a really good run off the bike just like to be able to do that offer slightly harder bike ride which would be nice but we've still got more events um throughout the year um is there anything else I wanted to say on the run I suppose I quickly talk about nutrition and stuff so I had a liter bottle in the back of my bike with I think 60 grams of carbs and a thousand milligrams of sodium at the same on the front and then in an air I bottle I had six gels in total which is 180 grams of carbs uh filled up with some water for like me nutrition wise is to have all the gels in a bottle and then just sip it throughout the bike it was yeah all it just worked so well for me and then on the run I took a Precision for fuel and hydration um like jumbo big gel thing whatever they're called the 90 gram of carb gels had one of them and I basically just sipped that through the uh run I did a couple of a stations at the start um take some water like sort of slow down almost stopped and had a couple of cups of water but I fell every time I did that I felt um I got cramps in my belly quite bad almost like a stitchy sort of feeling I don't know it's yeah it's like in between a stitch and a cramp nothing that stopped me running but it definitely hurt so I ended up only doing that at like two Aid stations I think and then basically ran it without water uh not sure if that was a mistake I wouldn't say it is because based on how I felt and the pace didn't drop off then you know couldn't have been too bad so I think because I had quite a lot of fluid on the bike it sort of carried over a little bit into the run it was a lot hotter than expected as well so I maybe should have taken on some more but here's what it is um overall I'm happy uh I've got 428 overall time um so it's a good day out it was a good practice for my you know first go at it um and I'm happy also I'm going to say one quick shout out to I believe his name's Maxwell or Max he was racked quite close to me he watches some of these videos so and he was wrapped quite close to me and uh yeah he cheered me on a couple of times throughout the day he saw him in transition then I think I went past him a little bit on the bike and then yeah we went past each other again um in sort of transitioning T2 yeah and it was really cool to have a bit of support there and um definitely boosted me a little bit so thanks max if you are watching this yeah really cool to have a little bit of support out there I think that's pretty much it for how the day went next race is grafman in what like a week and a half now I think so I'll definitely be doing a video on that one hopefully I'm gonna my aim for that is to is to do a similar swim go a little bit harder on the bike and see what that does for the run and hopefully um yeah basically see what happens from there but if you want to see what happens then make sure you are subscribed I hope you enjoyed this video and learn from my mistakes it's quite a few in this one so yeah and again if you have any advice or uh questions or anything especially advice on the craft cards and do let me know in the comments I hope you enjoyed if you did please make sure you like the video um and yeah I will see you next time possibly for grafam grafman event or I might do another video in between but who knows anyway I will see you next time for some more Triathlon related content thank you

Channel: Lewis Fordham

Views: 2,995

Keywords: half ironman training, triathlon training day, triathlon training, ironman triathlon, half ironman, 70.3 ironman, 70.3 triathlon, outlaw triathlon, outlaw nottingham, outlaw half nottingham, full day of training, triathlon, ironman 70.3 training, training for an ironman, triathlon training for beginners, triathlon vlog, lewis fordham, triathlete training, triathlon swim training, triathlon training plan, first triathlon, outlaw half nottingham 2023, outlaw nottingham 2023

Id: atrwJTwcclM

Length: 15min 37sec (937 seconds)

Published: Wed May 24 2023