Final "Tuneup"

Saturday was my big transition workout (bike and run). It was chance to practice nutrition and my race plan. Keeping fueled for Ironman is often called to the fourth sport because it is so critical. The idea was to ride for 3 hours with intervals of race pace followed by a long run (70 minutes) . I rode from Pure Austin, and headed out to 360 to do the "dam loop".

20 minutes into the ride, I headed up the hill at Courtyard Drive. This is one of the toughest hills in Austin. While only about 1/2 a mile long it has three steep sections (15%, 10% and 19% grade). Earlier this spring, I could not make it up the last section on my tri bike, and I wanted to try it again to see how I had progressed. As I started up the hill, I noticed the sign and the graded pavement to help cars get up the hill -- if cars need help getting up the hill it is not going to be easy!

The first section is short and steep. I pedal up it with a good cadence and fresh legs. The second section is not as steep, but my heart is pounding with effort and my muscles start to tire. My quick cadence has slowed to a labored climb. I try to focus on form -- pulling and pushing to keep moving. Slowly upward I go. The steepest section of the climb is here. Two months ago - I stopped here. I keep pushing. My heart rate has spike at close to 190. My heart is pounding in my ears, my breath ragged and my legs slow to a painful-slow motion cadence. Climbing is a full body effort. My arms strain against the handle bars and my legs fight to keep going forward. I am barely going forward as the grade eventually relents and slowly ease my way to the top. At the summit, I unclip, check out the view of the lake, and catch my breath!

Satisfied, I roll down the hill for the rest of my ride. At the bottom of the hill as I turn on to 360, my back tire goes flat. I had been wondering, if it was time to replace my tires before the race -- question answered. I quickly change the tube, only to realize the valve stem on my spare tube is too short. The new bike has deeper rims and my spare was from my old bike. Back off comes the tire... I patch the first tube and I am off again. Unfortunately, it was one of those days as an hour later I apparently ran over some glass and my back tire goes flat again. After a bit of struggle to find the hole, I patch it and use my last CO2 cartridge. With an all too familiar sound, the air rushes out of a previously undiscovered 3rd hole. As I ponder WTF to do now, a couple of Texas Iron riders happen by. I bum a new tube and CO2 cartridge from them. While working on that flat two more Texas Iron folks stop by. They offer me a spare cartridge and tube , so I can make it home with some confidence. (Many thanks Joe, Ali, Michelle, and Michael!)

The rest of the ride was uneventful. I opted for the boredom and relative cool of the treadmill for my transition run. I took it easy for the first 30 min and slowly built to a comfortable race pace. The race pace was still conservative and felt easy, but I had only biked for 3 hours not 6+! Running inside made a huge difference. I felt strong and the pace seemed too slow. It was a mental battle not to tap the speed dial up on the treadmill. My heart rate was solid throughout and I kept up with my nutrition. I am sure the people around me, were wondering why I needed several gels and 2 bottles for a run on the treadmill!

The taper is in full swing. Now it time for logistics and more mental preparation. I dropped my bike at Jack & Adam's for its final tune up (including new tires) on Saturday. Time to tackle the rest of the list(s)...