Kia Kaha

Did it go well, depends on how you measure "well"?

99 miles in 5:09 on the bike and then 5.75 in 49min on the run. Over all, I felt in control and was in fine shape when it was all finished. So on from that info, I'd say the day went great. But....

Looking at the powertap numbers:
TSS: 280 (IF = 0.74)
Pnorm = 165 W
VI = 1.11
Pavg=148W
Cadavg=91
Spd=19.4

A VI of 1.11????? Where did this happen? I won't have guessed this at all. I did ride into Boulder, so lots of lights, stops and starts, a few sidewalks, etc. So I knew this and my avg power would not look so good. I really felt like I was chillin and not hammering the hills and accelerating off the corners and lights hard. I do a much better job of this on race day (at 5430LC my VI was 1.05 (IF=.799)) I will tape an extra big note to the handlebars for race day reminding me to be CALM.

In races, I'm down below 1.05 for the VI, so I'm going to chalk this up to the route I took through town with all it's stops and starts.

So overall, according for the powertap, I over cooked the bike....again. Seems I'm too dumb to go Stoopid easy.

Seems I'm in the same boat for the run. I took off and tried running at my stoopid easy pace. It as tough to settle in there. I would tell myself "Relax"...but that just served to speed myself up. Felt good the whole way though and was tempted to run further. :) (like I said, I'm not terribly smart sometimes :) )

So lessons learned:
* I'm pretty fit for me this season. That's good for my head and confidence
* I've learned that I need to really focus on not over cooking the bike. EASY for the first hour..."no Phil...STOOPID Easy for the first hour" :)
* Nutrition is dialed in. I've had crazy weather: hot, cold, rainy, windy, and I've done well at adjusting my nutrition on the fly. When in doubt, slow down and eat and drink more.
* The best race day goals are all about execution not resutls. Be an Execution Ninja and the results will take care of themselves.
* focus on form and nutrition and speed with follow (stay in your box)
* I'm smarter and better prepared for this ironman than I've ever been


I'm excited for this Ironman. I would like to give a big think you to Endurance Nation and the forum/team for all the help and support this season. I'm looking forward to meeting you all in Louisville.

Kia Kaha