Ironman Puerto Rico 70.3 Race Report from Dustin

Alright… so I really hate doing race reports but I feel I should do one for this race so I can try and figure out why my legs blew up!

Pre Race- Woke up at 4:20 had a light breakfast and started drinking fluids. We arrived at transition around 5:10 to set everything up and headed over to swim start which is about 3/4 mile walk at about 6:00. On the way over to swim start I ate a honey oat bar and sipped on my SkratchLabs Hyper Hydration. About 30 min before my swim start I had a No Caffiene PowerBar gel and continued sipping on water.
Swim- Why they decided to start one of the fastest Male 30-34 AG last except for the few wetsuit swimmers I have no idea. So onto the swim. I felt my swim went very well and even picked up a lil group to draft from. I ended up going 34:03 in the swim which comes out to 1:45 per 100m.
T1- Came pout of the water and ran about 1/2 mile to transition which I felt helped get the blood flowing again before getting on the bike. Only issue I had here was there was no hoses to get a quick rinse from the saltwater but oh well….
Bike- Hopped on the bike and we had a nice lil tail wind on the way wayout. I started hydrating right away on the bike so I didnt fall behind. I waited for about 15 min to let my HR come down a little before I started my nutrition cycle. Approx 15min into the bike I took my first Salt Tab and repeated every 30 min till bike finish. Power Bar gel I started 30min into the bike and repeated every 30 min till bike finish. For fluids, I took in 2.8 bottles of fluid in the first hr which were SkratchLabs Exercise and then went to the on course Gatorade which I was taking in about 2.8 to 3 bottles an hour. Every aid station I grabbed a bottle of water to spray myself down. I was holding a consistent 270 watts thru out the bike and ended up avg 268 watts overall which was about 10-12 below what I was anticipating. I pulled back a little because I knew I was gonna have a ferocious run course ahead of me. Overall, I was alright with my bike as I did 2:38:32 at 21.19 mph.
Again though, I feel I could of went a little faster if we hadn’t started as the last wave and had to constantly dodge people on the bike course!!!
T2- Came off the bike with my legs feeling alright and was really anticipating a sub 2hr 13.1 run….
Run- I came out of transition running and actually my legs felt OK. I had to piss for about the last 10 miles on the bike but never could get comfortable enough to; so right outta transition I hit a porta potty and went. Off running again and laughing now about how at 1 mile into the run my legs said, “Fuck You, we’re done running today”!!! Not really sure what happened except my legs went to shit. I pushed as much and as hard as I could to get them to go, but it wasn’t gonna happen that day!! The run course is hands down the toughest run course I’ve done to date. If your reading this report as to what to expect DO NOT take this run course lightly! Its no joke! I ended up running a shitty 2:35:02 at 11:50 pace.

Overall I finished with a 5:55:48

Oh well, it’s time to train some more and get ready for Kemah Olympic where I’m coming out swinging. I ended the season with Galveston 5150 Olympic last year and raced being super sick coughing up shit/super drugged up. So I’m looking for a redemption race from that and a redemption run from this 70.3 at Kemah Olympic before racing Ironman Texas, May 16.
I’ve gotta say THANK YOU to all my Sponsors and my new team Moxie Multisport for all the support you guys give! I wouldn’t be where I am now without you!
Also, HUGE thanks to AJ Baucco for my new fueling plan. I cant say enough about AJ and his plans, I highly recommend you contact him for all your nutrition and coaching needs!!!

What are you SWEATING out?

Going off of my last blog I asked “What is your weak point and how are you going to get better at it?”

I know one thing that is very hard to perfect and is constantly changing is hydration/nutrition in races. Whether it is a short little 5k or going big and doing an Ironman your nutrition has gotta be in check.
As most of you know I was  Aviation Survival Technician aka Helicopter Rescue Swimmer in the Coast Guard. While I was stationed in New Orleans one of my pilots, Al Lim, who was also into endurance sports and we talked shop quite a bit. His brother happened to work with some top professional cycling teams and was in the process of designing a new sports drink. So one day he gave me a bag of some raspberry sports drink to try out and give feedback. Little did I know it was the same stuff that the guys were using in the Tour de France being made by Dr Allen Lim called at the time SDM or Secret Drink Mix.

Secret Drink Mix

It was a tad salty but the stuff worked great.  Everyone can now enjoy this grey product called Skratch Labs. This is what I use on a daily basis whether its the Skratch Daily or Skratch Exercise.
IMG_3758Alright so enough of that little story. So my question to you this week is, Do you know what your sweat rate is for when your working out? I know Im a heavy sweater especially in the hot and humid Houston weather. This morning I went out for a lil 5 mile jog and I lost 3.8lbs of water weight. Next time you go out for a jog or bike, get on the scale before hand weigh yourself and do the same when you get back. Just remember to subtract the weight of whatever you eat or drink when your training. I bet you’ll be shocked what you actually lose and will know you really need to be intaking a lot more fluid! If you have any questions feel free to ask away…I’m no expert by any means but hydration and what you are putting in your body is key.
Next week, I’ll talk a little more about nutrition. Cheers – Dustin