3rd Annual Cranksgiving Ride 2013 - Friday November 29th 10:30am

3rd Annual Cranksgiving Ride  - Fri Nov 29th 10:30am

The ride starts from the store and rolls at 10:30am for a 30mile no-drop ride through southern Anne Arundel County.  Please remember to bring a non-perishable food item as a donation to the County Food Bank.

The GPS directions for the route can be found here: http://ridewithgps.com/routes/3704761  You can also print out maps and cue sheets from that same link.

See you on Friday!

How can Mirinda Carfrae run a 2:50 marathon in Hawaii Ironman, but you can’t?

Because she’s a very fit and gifted runner and triathlete, unlike most others! Simple and true.  The blog below was written by Sami Inkinen, 4th place in the Ironman 2013 World Championships M35-39 with a sub 9hr race.  He also crushed the 2013 Eagleman 70.3 race winning the amateur race in 4hrs 5mins.

This could be your body at Hawaii Ironman triathlon.

However, there are a few fundamental factors that change the limits of endurance performance at the Hawaii Ironman triathlon significantly and thus make certain athletes much more likely high performers in such conditions. Having just raced at that event the 7^th time and seen many write-ups about “optimal pacing in Hawaii” or “how much slower you should expect to go in Hawaii” type of articles, I thought it would be interesting to look at the very specific reasons why Hawaii is different and why race pace recommendations based on “averages” is quite useless.

Human endurance performance is limited by many factors, many of which are still debated and whether it is our brain (=the central governor theory) or our failing peripheral muscles (=the cardiovascular model) that slows us down to our maximum sustainable speed. However, it is widely agreed that extreme heat and humidity negatively affect performance at maximum efforts. Interestingly, heat and humidity doesn’t slow down much if at all in the swim and bike portion of triathlon, which I’ve personally experienced and race simulation research in heat shows that too. So something different happens during the run.

Our bodies and brain try to avoid the destiny of eggs on a hot frying pan and there are two key factors pushing us away and towards this homeostasis while running:

Wasted heat production (in watts) at certain marathon running paces for athletes of different sizes (weight, kg). Assumes that heat power equals 80% of the total energy metabolized for the movement.

1. Heating power that is the result of our human inefficiency. For every 1000kcal we metabolize, we only use about 200kcal (or 20%) to the forward moving motion. The rest is wasted as heat. (Roughly the same applies to cycling too, a cyclist pushing a bicycle forward at 300 watts is actually generating more than 900W of heat in addition to that forward moving power) Interestingly the energy cost of running is independent of our running pace. It takes about 1kCal per body kg to run 1km, regardless of running pace or body size. The consequence of this is that the heating power rapidly increases as you run faster and as you add weight.
   As an example, a 50kg person running a 2:50 marathon “only” needs to get rid of 750Watts of continuous heating. Meanwhile, a 65kg person can only run a 3:40 marathon at the same waste heat level. Fortunately, our bodies can get rid of some of the excess heat, so heat doesn’t always become the performance limiter.
   
2. Cooling power that is primarily a function of convectional cooling and sweat evaporation (not just sweating) from skin. Unfortunately cooling power does not increase at the same rate with excess heat production, as cooling is more closely related to human skin surface area than weight. Secondly, cooling is also very sensitive to ambient temperature and humidity.
   
   So the bad news is that at some running speed, runners should theoretically hit the point at which heating power exceeds cooling power, (soon) after which our bodies either shut down or turn into eggs on a frying pan. This almost never happens in cycling - unless climbing a very steep hill at walking/running pace - because at 20-40mph speed the cooling effect easily exceeds the extra heat generated.

The best approximate for body cooling during running I could find was in Tim Noake’s Lore of Running, in the following chart, which seems to assume strong air flow at max running speeds (about 5min/mile) and large skin surface area (about 75kg athlete).



Considering the average weather in Kona, HI in October is 29.4C and 84% humidity and stays at a remarkable narrow band over the years, I estimated what happens if you run at 2:50 marathon pace in these conditions by using Noakes’ cooling model and adjusting it based on body size (skin area):




 It looks like a 55-60kg (120-130lbs) runner is not going to be limited by heat for a 2:50 marathon, but anyone larger than that will suffer and overheat at that pace based on average athlete’s heat loss (cooling ability).

So the obvious question is how fast can a runner of size X run in the Kona, HI conditions. Based on the above assumptions and also including a +8% heat acclimatization factor that has been show at least in some studies,  I came up with the following:

Estimated best possible marathon performance in Hawaii Ironman based on heat as the limiting factor for different size runners.

 
From the above chart, if you dream of running a sub 3hr marathon in Hawaii, you shouldn’t be larger than about 72kg (or 160 pounds). For reference, the 2:50 marathon women’s record holder weighs about 52-53kg and many of the top men in the 60-65kg range for this event.
So what’s the take-away for someone racing in Hawaii Ironman and hoping to run really fast?

1. Unless you’re very small (under 55-60kg) heat is likely going to be a significant performance limiter on the marathon run (not bike or swim) assuming you’re well trained to run fast otherwise.
2. Acclimatize and cool as much as you can on the run.
3. Hope for a cool and windy day on the run.
4. Watch someone like Mirinda Carfrae (52kg) run really fast every time despite the weather conditions in Kona.

Final note: This analysis was hacked together pretty quickly and I’m quite sure there are missed nuances and potential errors in my interpretation of research data. So use it at your own risk (and entertainment).

Inside the Data.....Ironman Florida 2013: Allison LaRochelle

In the first of this series we look at the power data from Parvilla Cycle & Multisport Elite team member Allison LaRochelle from her Ironman Florida 2013 race.    Allison is coached by Parvilla Cycle & Multisport's Iain Banks.

Having done her first half-ironman in 2012,  this year was spent increasing the volume and importantly learning to train and race with her power meter.  Allison uses the Stages Cycling power meter on her custom Guru CR.901.

On race day Allison raced with her Guru CR.901 and Zipp 404's, with aero helmet.  Her bike split for the 112miles was 5hrs 37mins.  Weather conditions were almost perfect with little wind on the flat course and moderate temperatures.

What Allison was able to do was to settle into her power strategy and concentrate on that as opposed to getting caught up in the race of the other 2,500 people on the course.  As you can see from the power data the keys to success were:

Click for larger image

• Great pacing set her up for a great result. She put out 128 watts for the first half, then maintained 120 watts for the second half.
• Allison limited her time in the red zone and stayed steady all day. Other than some early small spikes, she kept her power in check. Her Variability Index, or VI, was only 1.06, showing that she never pushed too hard.
• Generally many female Ironman power files show a lower cadence.  Allison was able to keep her cadence at 80 rpm for Florida.
• Even with the lower watts over the 2nd half of the bike, Allison was able to negative split the course and come home 3mins quicker than the first half.

• Allison's overall intensity was a near perfect 69%.  For front of pack age groupers, esp. first time ironman athlete's, this is a great balance of pushing hard enough but also saving something for the run. 

Click for larger image

 Allison finished off her great day with a 4hr marathon and a finishing time of 11hr 01mins....16th in age group.

Ironman Florida 2013 - A day of fist fights, smiles, and compression socks!

Ironman Florida 2013 - A day of fist fights, smiles, and compression socks! 

- The account of first time Ironman Allison LaRochelle

Since I started competing in triathlons a couple years ago after having my second son, Brady, an Ironman has always been on the bucket list.  And one year ago after racing my first Half Ironman, I decided to take the leap and sign up for Ironman Florida.  Being a Miami native, nothing was more appealing to me than sun, sand, and flat roads.  And so started my journey of training for my first full Ironman - I had my coach, my sponsors, Parvilla Cycle & Multisport, Guru Cycles, Pactimo & Retul, I had focused the 2013 season on this race. Now it was time!

What to say about Panama City Beach, Florida.  Other than the beautiful water and white sandy beach, the town itself leaves a bit to be desired.  To paint you a little picture, there are more strip clubs than Starbucks and we were lucky enough to have the “Show & Tail” Gentleman’s Club across the street from our condo.  But I wasn’t there to be out on the town so no big deal. :) We headed down to the Expo through a sea of compression socks, and checked in.  I have never seen so much compression gear in my life – I actually felt like the odd ball for not having it on.  Triathletes are a funny bunch. 

The Show-N-Tail "attractions" of PCB!

Coming into the race, my biggest concern was the bike leg.  I hadn’t been able to fit in many long rides, which had me very unsure about what was about to be my longest ride to date. The swim and run portions have always been my favorite disciplines so I wasn’t too concerned there.  That is until Thursday, when a front was moving through which gave way to some pretty rough seas for a practice swim.  It was insane trying to get out through all the waves. After fighting my way through the waves for a bit I decided to pack it up and body surf my way back in.  Cue the start of nervousness about the swim.

 Friday, the day before the big race, was even worse with very strong winds and the Gulf was so rough that they put out double red flags for no swimming allowed.  Cue more stress about the swim. The day before a race is always full of butterflies and nervousness for me and this time it was no different except amplified by about 100%!  So many questions go through your head: Have I trained enough?  Why couldn’t I just have done a couple more long rides?  What if the water doesn’t calm down?  Is it too late to go home?  Have I trained enough?  Have I trained enough?  Have I trained enough?  :)  Paul and I went out for my pre-race dinner of sushi and then back to the condo for an early bedtime.  Not a wink…that’s how much I slept the night before the race.  But finally it was time to get this show on the road and head down to transition!

After getting my gear together we all headed down to the beach to start.  This year they had self-seeding corrals which basically means you stand on the beach in between signs that signify how long you think it will take you to finish the swim. Everyone still starts at the exact same time, which basically means it is still a mass start of 3500 people running in and diving through the waves at the same time.  I started with my self-seeded group which was on the inside of the pack, closest to the buoys.  I thought I was prepared for the chaos of a mass start, but I wasn’t even close!  It is an all out brawl where grown men actually try to drown you!  No one cares that you are in a pink cap, they actually put their hands on your head and back and push you under.  Elbows are flying, fists are punching, people are cursing at each other in between gasping for air and trying not to drown.  It is complete mayhem.  I consider myself a good swimmer and this was the closest I have ever come to thinking I was going to drown.  About 300 yards out I had swallowed so much water and been punched and pushed under so many times I had a bit of a panic attack.  I screamed and tried to float on my back and regain my composure but it was useless.  I was completely boxed in by thousands of people and there was absolutely no way out. I thought of Paul’s friend who was a Navy SEAL and realized he wouldn’t just float here screaming like a little girl, he would fight like hell and keep moving forward.  So that is what I decided to do.  It wasn’t until the first turn buoy that I was able to finally get in a couple full strokes of free style and try to find my own little box where I could actually swim.  I knew I was getting close to finishing the first loop when a big wave crashed down on me and knocked my goggles off.  Phew, goggles back on and I made it through the first loop. A quick look at my watch pleasantly surprised me with 31 minutes despite my breakdown and all the fighting! I was psyched.  I ran across the beach and headed out for loop two.  This time I only took one big blow, which unfortunately was right on my watch so I was sure it had stopped my timer, but other than that I was able to get into a rhythm and just enjoy the swim and feel proud of myself (and a bit silly) for having recovered from my little episode on the first loop.  Finally I was done! 1hr 5mins! I had finished and had lived to tell about it.  I ran out of the water and looked to find that my watch had been smashed. Actual pieces of it were missing and it was completely broken.  Of all days to not have a watch!  But, it is what it is so I ran into transition and off for the bike. 

I was feeling great!  Even though I didn’t have my watch, I knew I had a good swim.  Once on the bike all I had to do was stick to the plan.  I had my power zones planned out and I just had to fight the urge to go with the people that passed me. I kept reminding myself that this was going to be a long ride so I didn’t want to burn all my matches this early.  Something I learned– this race is a draft fest!  I can’t even tell you how many groups of 6-12 people flew by me all drafting off each other.  It actually got a bit discouraging because even though it was tempting to jump on, it is against the rules and I wasn’t going to do it.  I did not want to be sitting in the Penalty Tent cursing myself and getting me out of a positive frame of mind.  It was fun to see a group of about 10 people who had flown by me around mile 70 all sitting in the penalty tent a little further up the road though.  I love when Karma works its magic :). The bike was pretty uneventful and I was so happy because I was feeling great!  I stuck to the power plan and ate and drank way more than I usually do in training and it was working.  Even though I didn’t have a watch I could see from my computer that I had a bike split I was really pleased with. Time for the marathon!

Smiling, high-fiving....Ironman's are fun right?

A quick change to my running shorts and gear and I was off – running “naked” as they say, without a watch to give me any indication of how I was doing time wise.  In a way I think this was a very good thing.  I ran completely by feel and didn’t have any added stress of looking down and thinking I was going too fast or too slow.  And I couldn’t tell anyone’s age group anyway because their calves were all covered with compression socks!  I felt terrific and so started a long run with my plan to walk every single water stop to make sure I stayed hydrated.  The crowd support during the run is unbelievable!  The aid stations have people dressed in costumes cheering like crazy and blasting music.  They make you feel like you are a rock star the way they cheer for you.  It was so much fun!  Around mile 9 I asked a man that had a Garmin how we were doing on time and he informed me that if we kept up this pace we were on target for a sub-11 hour finish time.  WOW, this was exciting news.  While I tried not to put too much pressure on myself to finish in a certain time, I was really hoping for a sub-12 hour race, so this was happy news!  It gave me plenty of cushion for the second loop because I had a feeling I wasn’t going to be able to keep this pace up the whole time. I told him thanks and that I liked his compression socks and kept running.  :)

What a great day to run a marathon

The first loop was done before I knew it and I was still feeling happy but definitely hurting a bit more.  All that liquid and gel throughout the day wasn’t doing my stomach any favors.  I forced down gels as few more times until I finally couldn’t take it anymore.  Thank goodness for the Pepto I had with me because I was eating those things like candy.  Around mile 15 I decided to switch to coke at the aid stations to help settle my stomach.  This was also the time I pulled out my note that Brock made me before the race “Go Mom Go.” That was all I needed to just keep moving forward.  I thought of quotes that friends gave me before the race, and I made Diana Nyads mantra of “Find a Way” my own.  No matter what I was going to find away.  The miles just kept clicking by and before I knew it I was at the 20 mile mark. My calves were cramping up very badly by now so at this point I started to stop and stretch them from time to time (Damn these people and their compression socks!). I knew I was slowing, but I was feeling really good for being 20 miles in and was still able to stick to my plan of only walking the water stops.  Around mile 23 I was in disbelief that I only had 3 miles left and I hadn’t had any moments of self doubt or feeling like I just couldn’t finish.  I also had no clue what time it was so I had no idea how close I was to breaking 11 hours.  I just wanted to keep moving forward.  Once I hit 25 miles, which was really close to our condo, I started to get excited. I stopped for one last drink and then picked up the pace a little.  A few people started running by me really fast but I didn’t think anything of it.  Hindsight is 20/20 and now I know why they were in such a hurry. When I could hear the finish line I picked it up a bit more and was running harder but feeling good. 

Allison LaRochelle - You are an IRONMAN!

Finally I was there running down the chute.  I was completely alone so I heard my name announced clearly and I was in total shock to see that my time was 11:01:32.  I was so happy and so proud of myself.  I still can’t believe what I just accomplished.  And you know what the first thing I did was?  Yep that’s right, put on a pair of compression sleeves with my flip flops!  Maybe there is something to these things after all :)

Although I am ecstatic with my race and my time, it is hard to quiet the “what if’s” when you are only 2 minutes from breaking 11 hours.  What if I hadn’t had my little melt down in the water? What if I hadn’t taken my time in transitions?  What if my watch had kept working and I could have known just how close I was, maybe I could have skipped that last aid station or not stretched my calves so much at the end?  I have thought of about a million things I could have done differently to get that extra 2 minutes back.  But at the end of the day, who really cares?  It the grand scheme of things, it really doesn’t matter.  I had a perfect day for me.  It was one of those rare days when everything felt good and I was just happy. I was smiling all day, high fiving little kids, thanking volunteers, and encouraging everyone I passed.  I had Paul there cheering me on and was able to give him a great big hug at the finish. That’s really what it’s all about in my opinion.  Having fun, being happy, and being so grateful for being able to do this kind of thing. 

And now, I am officially an Ironman!!!!  :)