Race record: Overcoming ‘undertraining’ at Titan 77.7 Philippines

That is the way you soar again from COVID: Win Titan 77.7 Philippines on your age staff

Footage courtesy of Don Velasco

In my earlier article, I mentioned how I were given COVID-19 and my revel in with the illness. Over the week or so after my isolation (with my physician’s approval), I step by step regained my health. I needed to be extraordinarily affected person even though because the frame wasn’t responding smartly in the beginning.

Happily, I nonetheless had some health leftover from my Ironman 70.3 race in Cebu so regardless of “undertraining” for the Titan 77.7 duathlon held in Clark, I used to be ready to complete robust. Right here’s how the race went:

Pre-race

I wasn’t ready to do my customary taper for this distance since there wasn’t a lot to taper from. I did shorter workout routines for a couple of days previous to the race and attempted to get the legs going within the procedure.

I didn’t succeed in 100 kilometers in coaching however I did attempt to surpass 21 kilometers for a long term (general run used to be 25 kilometers for Titan 77.7). I felt k with this since I didn’t have any selection. I simply instructed myself I’ll dial again on race depth and spot the place I’m at relating to score.

My different fear used to be that my measured carb dependency used to be extraordinarily prime as a result of the hiatus from coaching. I knew I needed to load up with gas earlier than, all through, and after.

The primary run

The primary run used to be extra of a warm-up, a four-kilometer run that I first of all deliberate to complete in 16:30. Legs felt nice and we had been ready to clock in sub-16 minutes. I knew this used to be beside the point relating to the grand scheme of items because the motorbike used to be 100 kilometers lengthy. I took one Maurten Gel 100 right here and replenished my hydration ranges with a couple of cups of water.

The Titan 77.7 motorbike leg

The motorbike leg used to be a monster. No longer simplest used to be it 100 kilometers lengthy, it used to be 100 kilometers with with reference to 700 meters of mountain climbing. This used to be because of the 4x climb up the notorious “wall” of Clark. Whilst it’s now not in particular steep, the duration and slow building up in gradient saps you of pace and motivation. Upload the loss of foliage and coloration and it used to be like an oven available in the market.

The remainder of the direction used to be slightly flat however with as much as 4 U-turns each and every loop, you’re pressured to decelerate and boost up. This now not simplest drops reasonable pace significantly, you additionally burn a large number of fits should you don’t method it intelligently.

My function all through this race used to be to steer clear of going above my cardio threshold for prolonged sessions. This, paired with the undulating profile of the direction, supposed my normalized energy used to be slightly low. Alternatively, this gave me the most efficient likelihood of operating smartly off the motorbike.

To additionally support my probabilities of completing robust, I loaded up with vitamin that works smartly with my intestine. I in most cases take Vitargo for lengthy races however I opted to make use of this for my carb-loading and pre-race drink and shifted to Maurten’s Combine 320 for this race. The principle distinction is that the sense of satiety of Maurten is so much decrease.

Whilst this isn’t fascinating, it used to be absolute best for me on this situation. In doing so, I used to be ready to eat as much as 120 grams of carbs in line with hour. This used to be an important because it’s more straightforward for the frame to soak up vitamin at the motorbike as opposed to at the run. I didn’t want to play catch-up at the run as in comparison to my race in Cebu, the place I crashed at the motorbike leg.

The second one run

The ultimate run used to be a doozy. It consisted of 3 loops with 3 U-turns in line with loop; there have been additionally more than one turns alongside the direction which, as discussed, killed reasonable pace. The alternate in pace/course additionally makes you extra vulnerable to cramping should you overdo it.

The function used to be easy: Dangle a at ease tempo all right through. I let my legs relax off the motorbike earlier than I made up our minds at the tempo I sought after to run at. I felt lovely robust after the motorbike (regardless of some chafing and sore toes). I attempted to carry round 4:30 to 4:50 mins/kilometer and it felt manageable. The elements cooperated since there used to be an overcast however there wasn’t any discernible wind. I needed to carry up my shades more than one occasions to really feel the feeling of the wind and this helped with perceived exertion.

I walked the entire support stations to ensure I used to be ingesting sufficient and that I used to be taking sufficient gas. The shut proximity of each and every support station supposed I used to be ready to down one Maurten Gel 100 each and every quarter-hour. Its jelly-like texture made it simple to swallow. I used to be not gagging or had that sticky sensation in my throat (in contrast to different manufacturers). I additionally had some pickle juice anti-cramp beverages to hand for that sense of to be had “insurance plans.” Happily, eating sufficient vitamin and fluids staved off any semblance of cramps. I didn’t even want to take further electrolytes.

My laps had been secure for each and every of the 3 loops. I didn’t truly be expecting to land at the best of the rostrum however I used to be fortunate sufficient to take action. For my first post-COVID festival, I diminished my expectancies and as an alternative fascinated with doing issues proper. It labored for me as force used to be much less pronounced (perhaps excluding for the second one loop at the run).

On the finish of the day, this used to be a good way to dance again after my mishap in Cebu. The harsh direction and tough dilemma I had surrounding it made this race all of the extra sweeter.

Have some coaching questions, comments or ideas for long run articles? Drop a observe within the feedback segment under or on Fb, Twitter or Instagram.  You’ll additionally get in contact with Don without delay right here.