HR Declining During Race

Hi Greg,

Quoted message said:

I did a half-iron two weeks ago. (My first, after two
sprints). My heart rate decreased on the run down to about
128. I will also add that you could barely call it a
"run". I may have blown myself out on the bike, since I
wanted to turn in a good time on my strongest discipline.
I did not feel like it was a nutrition bonk. If anything,
it felt like I just could not lift my legs. Is it possible
that my leg muscles were just dead (muscular endurance
problem) and that they could not work hard enough to move
my heart rate up? Next question is why were they dead. I
have done a 56M bike followed by a 10K just two weeks
before, and everything was fine. Heat and nutrition were
the same both times. But more effort on the bike as it was
a "race". The only difference is that this time it was
preceded by the swim (which I am not good at). I did not
start off OK on the run, and then tire. I flat never had
anything.

Good news - you finished your first half iron distance
race! More good news - you (hopefully) learned a good
lesson from it.

Yes, it is likely that your body was unable to work hard
enough to keep your HR up - most likely ran out of "easily
burned" fuel in your system. If you use up your glycogen
stores (the "easily burned" fuel), your body has to rely on
fat. In general, metabolizing fat is an inefficient process,
meaning you cannot go as fast (though you can train your
body to use fat more efficiently). Inexperienced swimmers
tend to use their legs more than necessary (in distance
swimming, the kick is more for balance than propulsion).
Follow this swim with "more effort" on the bike, and you
have a recipe for bonk-city on the run. In half and full
Iron distance races, even with as much nutrition as your
digestive system can tolerate, it is easy to use up your
glycogen stores (at anything above a snail's pace, it is
impossible to take in as many calories are you are
expending).

As a cyclist-turned-triathlete, it took me many races to
learn NOT to over-do the bike portion. While it feels great
to pass lots of people on the bike, it feels bad when they
all blow by you again on the run.

The lesson: Practice as you race, and race as you practice.
This goes for nutrition as well as pacing. You may be able
to get a small increase in speed due to adrenaline rush of
race day, but don't count on much.

Bob. Shaver MultiSport (USAT Level 1 Certified Coach)

A few pointer to consider.

1) What apparently happened to you is that in simple terms
you bonked, ran out of fuel. You needed to take in more
calories than you did or you needed to consume them
sooner or you need to consume a different type that is
easier to assimilate. For me, I start consuming after
the first 10 minutes on the bike or as soon as I get
settled in. I try for 200 cal/hr for Half IM's.

2) You mis-paced the race according to your fitness level.
You said you went harder during the race than you have
in training. That is a common mistake. You must train
hard to race hard. In triathlon you need to train in
each individual sport at a level above what you will do
on race day. Train hard and race within your limits.
Bonk during training sessions not when competing.

Not being able to get your HR up is a good sign that you ran
out of fuel. If things are going right you should experience
HR Creep late into a race where your HR is higher at the
same perceived level.

You learned a very good lesson and my bet is that your next
Half will improve.

Ken @ Kauai

"Ironic" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I saw a post on the Training Bible Board that had not been
responded to yet. I have the same issue, so I thought
asking you guys might be helpful (??)

I did a half-iron two weeks ago. (My first, after two
sprints). My heart rate decreased on the run down to about
128. I will also add that you could barely call it a
"run". I may have blown myself out on the bike, since I
wanted to turn in a good time on my strongest discipline.
I did not feel like it was a nutrition bonk. If anything,
it felt like I just could not lift my legs. Is it possible
that my leg muscles were just dead (muscular endurance
problem) and that they could not work hard enough to move
my heart rate up? Next question is why were they dead. I
have done a 56M bike followed by a 10K just two weeks
before, and everything was fine. Heat and nutrition were
the same both times. But more effort on the bike as it was
a "race". The only difference is that this time it was
preceded by the swim (which I am not good at). I did not
start off OK on the run, and then tire. I flat never had
anything.

I'm sure I will benefit from your Collective Experience.

Thanks, this is really consuming me.

Greg

Greg, forgot to say congratulations on your first Half.
Nice going.

Ken

"IMKen" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

A few pointer to consider.

1) What apparently happened to you is that in simple
terms you bonked,

ran

Quoted message said:

out of fuel. You needed to take in more calories than you
did or you needed to consume them sooner or you need to
consume a different type that is easier to assimilate. For
me, I start consuming after the first 10 minutes on the
bike or as soon as I get settled in. I try for 200 cal/hr

for

Quoted message said:

Half IM's.

2) You mis-paced the race according to your fitness
level. You said you went harder during the race than
you have in training. That is a common mistake. You
must train hard to race hard. In triathlon you need to

train

Quoted message said:

in each individual sport at a level above what you will do
on race day. Train hard and race within your limits. Bonk
during training sessions

not

Quoted message said:

when competing.

Not being able to get your HR up is a good sign that you
ran out of fuel. If things are going right you should
experience HR Creep late into a race where your HR is
higher at the same perceived level.

You learned a very good lesson and my bet is that your
next Half will improve.

Ken @ Kauai

"Ironic" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I saw a post on the Training Bible Board that had not
been responded to yet. I have the same issue, so I
thought asking you guys might be helpful (??)

I did a half-iron two weeks ago. (My first, after two
sprints). My heart rate decreased on the run down to
about 128. I will also add that you could barely call it
a "run". I may have blown myself out on the bike, since
I wanted to turn in a good time on my strongest
discipline. I did not feel like it was a nutrition bonk.
If anything, it felt like I just could not lift my legs.
Is it possible that my leg muscles were just dead
(muscular endurance problem) and that they could not
work hard enough to move my heart rate up? Next question
is why were they dead. I have done a 56M bike followed
by a 10K just two weeks before, and everything was fine.
Heat and nutrition were the same both times. But more
effort on the bike as it was a "race". The only
difference is that this time it was preceded by the swim
(which I am not good at). I did not start off OK on the
run, and then tire. I flat never had anything.

I'm sure I will benefit from your Collective Experience.

Thanks, this is really consuming me.

Greg

"IMKen" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Greg, forgot to say congratulations on your first Half.
Nice going.

Ken

Newbies MOPS and BOPS look up to you guys, so the
encouragement is flattering. Most of us will never be
competitive, but most are still in better shape than about
99% of the population...and you get to buy neat stuff.
Yelling "On your left" at 45MPH on a downhill is an
experience not everybody gets to have.

"Ironic" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Newbies MOPS and BOPS look up to you guys, so the
encouragement is flattering. Most of us will never be
competitive, but most are still in better shape than about
99% of the population...and you get to buy neat stuff.
Yelling "On your left" at 45MPH on a downhill is an
experience not everybody gets to have.

Being competitive is something that happens through
evolution, it need not be intended nor necessary. Fun, just
go have fun and be pleased with the health benefits that
come with it. Having the get up and go to get to a starting
line makes you a winner.

ken