Completed the 91.1K bike ride today with about 100 other cyclists. Finished the 56 miles in 2 hrs and 44 minutes. It was good and I felt strong at the end. Some bonus material from Scott Dunlap's trail running blog:
I was surprisingly comfortable by the first buoy, picking a line wide of the fast guys and finding a nice aerobic rhythm. Clearly the month I had squeezed in at the pool, thanks to stealing away during Sophie's swim lessons, had given me a base to work with. I was also trying the "lesson of threes" that I had picked up from some Ironman veterans who had given me some pointers on how to use a practice race to determine my best goal pace:
Split the distance of each discipline into thirds
Swim/bike/run the first third of the discipline at a pace slightly slower than your goal
Take the middle section at your goal pace
If you feel good, go a little harder on the last third.
The goal is to save enough energy that you can be comfortable transitioning, then enter the run knowing you could run a marathon within 15% of a marathon best effort. For example, I should be able to come off the bike feeling like I could run a 3 hour marathon (15% off my marathon PR) if I gave it everything.
If you don't feel good enough to do this, then you're going too fast too early in the game. This is where 5 minutes in the swim, or 15 minutes on the bike, could cost you an hour in the run when you're walking.
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