Background: Long time lurker only a few posts. Thought I would share some feedback and get some free advice. About me I am 28 y/o male with a small athletic background. Mostly played Ice Hockey and Lacrosse, I was ok at best. Never had any formalized swim training, and didn't really start swimming until 5 years ago when I started this Ironman mess. Got into as I always thought it was neat, and at the time I was a bit heavy and needed to lose some weight.
Training: This was one of my best builds ever. Nothing really ground breaking. Just months of average weeks that lead to some really good weeks and sessions in the end. I live much closer to work now which I think helped keep away injuries. In the past I have struggled with my left leg (IT, Hip, Piriformis, etc). I used to commute 1 hr each way, now I am at 15-20 minutes. During the 16 weeks leading up to IMLP I race a 13.1, Olympic Tri, and Eagleman 70.3 (Got my first ever worlds spot). Average weekly volume was right under 17hrs, with a couple of 22 hr weeks. I really focused this year on bike volume and got in several 280 mile weeks with still a good amount of intensity in there. I have also been swimming the best this year I ever have. Not only have I been much more consistent with my swimming but I think the bike focus also allowed me after a while to go into my swim sessions less tired as I had a general higher level of fitness across all 3 sports this year.
Pre-Race: Got into LP on Thursday. Checked in, got in a quick bike and run to loosen the legs from the drive. Took Friday completely off and did a little sight-seeing with the family. Nothing major and very little walking. Saturday I did my usual swim and short bike to check all systems off. Was feeling really good. Morning of the race up at 3:50, 3/4 cup coffee, dry cereal (lactose in tolerant), banana, water.
Goals: This was 2nd Ironman. I did Mont-Tremblant last year and have raced a bunch of halfs. Simply I wanted a Kona spot and was laser focused all year on this. Goal times were 1hr swim, 5:10 bike (240NP, current FTP 345), 3:10-3:15 run. Heading into the race I am 6', 160lbs.
Swim: As I said earlier I have been doing times in the pool this year that I have never seen. I also put in a big open water block a few weeks ago while on vacation at the Jersey Shore. I did several swims that week in my wetsuit of 1-1.5hrs. I put myself in the 60 minute coral and off we were. It was the calmest start I have experienced before in a race. I focused on good form, breathing, and holding a steady pace. I exited the water on the first lap and saw 28 minutes on the clock. I was really happy because it felt very effortless. Onto lap 2 and after about 400-500 meters we hit lap traffic and it was a bit of a zoo out there. I stayed focused and gave up time by avoiding to try and not get kicked in the face, or have to pick up the pace around a lot of people. Exit the water in 58 minutes! I was happy it felt relaxed and this was a 6 minute PR over Tremblant last year. I knew I was setup for a good bike.
Swim Total: 58:09
Bike: This course was really going to suit me. My fit is still ok on the bike so the lack of aero penalty would help. I also really like a course with varying terrain, and my w/kg ratio was decent heading in and I've always been a strong climber. On both laps I got stuck behind draft packs on the out and back before Wilmington. Every time I tried going off the front they would cover like a bike race and sit wheels. Realizing I didn't want a 400 watt effort for several minutes to drop them I sat legal distance off the back until the climbs. I had scouted the bib list before and one named I recognized from previous races Dan Szajta. On this same section I saw him and it looked like he was the only guy ahead in my AG (25-29) and had about a 4 minute lead. I made it through the first lap in 2:35. On the second lap I still really had to pee. I had gone on the bike a few times but I had to go bad. I stopped at the aid station on bob run road real quick to use the bathroom. I saw then that I was now only 1 minute down to Dan. On the decent into Keene the wind really picked up. By the out and back I had caught Dan. We rode legal all the way back to transition. I had dropped my power a little and I think he may have picked up the pace. As we made the right turn after the 3 bears we exchanged some words about thinking we were both 1st and 2nd, and agreed to have a good run for a while and not blow each other up. It was right after that he blew by a good portion of people in the no pass and opened a couple second lead. Touche. My power overall was ok, but I was happy with how I felt coming off the bike. Very relaxed and energetic which was a very new feeling coming into T2.
Bike Total: 5:15 NP: 230 VI:1.07. 4 Bottles of Infinit, 2 Bottles of water.
Run: Coming out of T2 I could still see Dan just 10 seconds or so up the road. My support crew told me I was actually in the lead by 7 seconds (rolling start) and 3rd was at least 10 minutes down. I took the downhills easy to not blow up my quad right away. I have also had GI issues in the past and I know a slower start helps. I forgot to start my watch right away but it was showing a pace of around 7:10-7:15 heading out of town. I held a 7:10-7:20 pace through most of the first lap. Taking water at every aid station, and Gatorade every other. However climbing back into town I felt my stomach start to bloat. I know what that means and I started doing everything I could to delay the inevitable. I slowed my pace and grabbed my special needs bag that had Imodium in it. Took that, a bunch of water and backed the pace down to 7:30. Leaving town I was told I was 1:30 down to leader, and 3 minutes up on 3rd. I was going to try and hang on as long as I could. Made it to river road on the second lap and all hell broke loose from there and started to vomit. Tied walking and run but the lights were going out. I saw 3rd pass me and that was a pretty low moment. Mile later I was hurrying to get in the bathroom for a pretty upset stomach. After that it was a 10 mile death march/walk. I had a 2, 23:00 miles in there. I wasn’t sure if I would finish. In the end I walked in a 4:52 marathon. Alive. In the end I lost nearly 10 lbs out on the course, yet still had to pee.
What's Next: I have 70.3 Worlds in September. After that there were some pretty dark moments out on that run course that I am starting to get emotionally over. I am debating signing up for IM Louisville in October. The goal there wouldn’t so much be a KQ, but a podium and a strong run. I need to figure out my nutrition issues. They have plagued me at 70.3 and 140.6 distance. Last year I was having a great race at IMMT and had the same thing happen on the run. I switched this year to an all liquid diet on the bike and that seemed to fix it at the 70.3 distance. I think I may need much more sodium, less calories, and maybe slightly more water. I've gotten a few recommendations for sports nutritionist but looking for more in the NYC area. My buddy made a comment that he had never seen anyone with salt stains on their running shoes before. I am a very heavy sweater and tend to have large salt stains on my gear.
Now time to debate, IM #3 in Louisville or not. I am very fit right now and I don't want to wait another year to try and KQ to only find out I didn't fix my stomach issues.
Training: This was one of my best builds ever. Nothing really ground breaking. Just months of average weeks that lead to some really good weeks and sessions in the end. I live much closer to work now which I think helped keep away injuries. In the past I have struggled with my left leg (IT, Hip, Piriformis, etc). I used to commute 1 hr each way, now I am at 15-20 minutes. During the 16 weeks leading up to IMLP I race a 13.1, Olympic Tri, and Eagleman 70.3 (Got my first ever worlds spot). Average weekly volume was right under 17hrs, with a couple of 22 hr weeks. I really focused this year on bike volume and got in several 280 mile weeks with still a good amount of intensity in there. I have also been swimming the best this year I ever have. Not only have I been much more consistent with my swimming but I think the bike focus also allowed me after a while to go into my swim sessions less tired as I had a general higher level of fitness across all 3 sports this year.
Pre-Race: Got into LP on Thursday. Checked in, got in a quick bike and run to loosen the legs from the drive. Took Friday completely off and did a little sight-seeing with the family. Nothing major and very little walking. Saturday I did my usual swim and short bike to check all systems off. Was feeling really good. Morning of the race up at 3:50, 3/4 cup coffee, dry cereal (lactose in tolerant), banana, water.
Goals: This was 2nd Ironman. I did Mont-Tremblant last year and have raced a bunch of halfs. Simply I wanted a Kona spot and was laser focused all year on this. Goal times were 1hr swim, 5:10 bike (240NP, current FTP 345), 3:10-3:15 run. Heading into the race I am 6', 160lbs.
Swim: As I said earlier I have been doing times in the pool this year that I have never seen. I also put in a big open water block a few weeks ago while on vacation at the Jersey Shore. I did several swims that week in my wetsuit of 1-1.5hrs. I put myself in the 60 minute coral and off we were. It was the calmest start I have experienced before in a race. I focused on good form, breathing, and holding a steady pace. I exited the water on the first lap and saw 28 minutes on the clock. I was really happy because it felt very effortless. Onto lap 2 and after about 400-500 meters we hit lap traffic and it was a bit of a zoo out there. I stayed focused and gave up time by avoiding to try and not get kicked in the face, or have to pick up the pace around a lot of people. Exit the water in 58 minutes! I was happy it felt relaxed and this was a 6 minute PR over Tremblant last year. I knew I was setup for a good bike.
Swim Total: 58:09
Bike: This course was really going to suit me. My fit is still ok on the bike so the lack of aero penalty would help. I also really like a course with varying terrain, and my w/kg ratio was decent heading in and I've always been a strong climber. On both laps I got stuck behind draft packs on the out and back before Wilmington. Every time I tried going off the front they would cover like a bike race and sit wheels. Realizing I didn't want a 400 watt effort for several minutes to drop them I sat legal distance off the back until the climbs. I had scouted the bib list before and one named I recognized from previous races Dan Szajta. On this same section I saw him and it looked like he was the only guy ahead in my AG (25-29) and had about a 4 minute lead. I made it through the first lap in 2:35. On the second lap I still really had to pee. I had gone on the bike a few times but I had to go bad. I stopped at the aid station on bob run road real quick to use the bathroom. I saw then that I was now only 1 minute down to Dan. On the decent into Keene the wind really picked up. By the out and back I had caught Dan. We rode legal all the way back to transition. I had dropped my power a little and I think he may have picked up the pace. As we made the right turn after the 3 bears we exchanged some words about thinking we were both 1st and 2nd, and agreed to have a good run for a while and not blow each other up. It was right after that he blew by a good portion of people in the no pass and opened a couple second lead. Touche. My power overall was ok, but I was happy with how I felt coming off the bike. Very relaxed and energetic which was a very new feeling coming into T2.
Bike Total: 5:15 NP: 230 VI:1.07. 4 Bottles of Infinit, 2 Bottles of water.
Run: Coming out of T2 I could still see Dan just 10 seconds or so up the road. My support crew told me I was actually in the lead by 7 seconds (rolling start) and 3rd was at least 10 minutes down. I took the downhills easy to not blow up my quad right away. I have also had GI issues in the past and I know a slower start helps. I forgot to start my watch right away but it was showing a pace of around 7:10-7:15 heading out of town. I held a 7:10-7:20 pace through most of the first lap. Taking water at every aid station, and Gatorade every other. However climbing back into town I felt my stomach start to bloat. I know what that means and I started doing everything I could to delay the inevitable. I slowed my pace and grabbed my special needs bag that had Imodium in it. Took that, a bunch of water and backed the pace down to 7:30. Leaving town I was told I was 1:30 down to leader, and 3 minutes up on 3rd. I was going to try and hang on as long as I could. Made it to river road on the second lap and all hell broke loose from there and started to vomit. Tied walking and run but the lights were going out. I saw 3rd pass me and that was a pretty low moment. Mile later I was hurrying to get in the bathroom for a pretty upset stomach. After that it was a 10 mile death march/walk. I had a 2, 23:00 miles in there. I wasn’t sure if I would finish. In the end I walked in a 4:52 marathon. Alive. In the end I lost nearly 10 lbs out on the course, yet still had to pee.
What's Next: I have 70.3 Worlds in September. After that there were some pretty dark moments out on that run course that I am starting to get emotionally over. I am debating signing up for IM Louisville in October. The goal there wouldn’t so much be a KQ, but a podium and a strong run. I need to figure out my nutrition issues. They have plagued me at 70.3 and 140.6 distance. Last year I was having a great race at IMMT and had the same thing happen on the run. I switched this year to an all liquid diet on the bike and that seemed to fix it at the 70.3 distance. I think I may need much more sodium, less calories, and maybe slightly more water. I've gotten a few recommendations for sports nutritionist but looking for more in the NYC area. My buddy made a comment that he had never seen anyone with salt stains on their running shoes before. I am a very heavy sweater and tend to have large salt stains on my gear.
Now time to debate, IM #3 in Louisville or not. I am very fit right now and I don't want to wait another year to try and KQ to only find out I didn't fix my stomach issues.