2011 Report Card

I had a draft blog post about goals for 2011 and never finished it.  I didn't have many and I didn't review them at all.


Goals:
Swim - be able to swim without too much shoulder pain  ------------> not doing too good or bad here - B
Bike - Average 23 mph for a sprint and 22 mph for an oly bike leg --> D. no sprint, 20.4 mph at an Oly
Run - average 8 minute miles at a sprint, 8:30 at an Oly --------------> C. no sprint, 9:01 at an Oly

NOLA 70.3 Goal
swim - 2:30/100 = 53 minutes  ----> cancelled N/A
bike -16 mph (oly pace - 20%) ---> 19.4 mph  - A++++
run - 2:15 (hm pr + 20%) ---------> 2:15:06 at NOLA - A

NOLA Stretch Goal
swim - 2:20/100 --> cancelled N/A - I did 2:15 for, my private HIM but it was a pool swim
bike - 18 mph ----> 19.4 mph
run 2 hours -------> might have been possible if I biked slower and took in more nutrition


So my A race goals were met, while my general "get faster" goals were not.  This reminds me of the quote "A goal without a plan is just a dream".  I went looking for the author of that quote and didn't find it.  It may be a variation of this quote.

A goal without a plan is just a wish. - Antoine de Saint-Exupery 

I had a solid plan for NOLA and exceeded my goal despite my nutrition failure.  I'll follow the same plan for my HIM this summer.  I'm thinking about changing from Racine, WI 70.3 to the Door County, WI HIM one week later.  I think the course will be much prettier.

On an unrelated note, we had our first snow today.  Now Spring can arrive :-).

NOLA nutrition failure

A couple more race pics from last weekend.



rockin the arm warmers

 


I think I can, I think I can.....





There is good nutrition info posted by some companies that make nutrition drinks.  In reviewing the info, it's obvious I didn't take in enough calories.

Accelerade (Pacific Labs) has a free nutrition handbook , Hammer has The Endurance Athlete's Guide to Success (and many other articles), Infinit .has an article on run calorie needs and another for bike calories needs (and many others)  Pacific Labs recommends replacing 30% of your calories burned and gives some formulas.  It says I burned 3000 calories on the bike and should have replaced 900.  I actually took in 400.  It says I burned 1500 calories on the run and should have taken in 450 calories.  I actually took in just over 100.  Here is the chart from the Pacific Labs handbook.



From Accelerades nutrition handbook



The Hammer Guide says to take in 240-280 calories per hour so about 1250 for me, I took in just over 500.  Infinite's run guide says I burned 1300 calories and should have taken in 400 calories. Infinite's cycling guide says I burned 2200 calories and should replace 660 to 1100.

All these endurance products are expensive!  Anyone from these companies want to sponsor me? I'll put your logo on my widely read blog :-)

Speaking of nutrition, I made some hummus tonight.  Yum!  Here is the recipe I used.