What I brung to IMKY’09, as a 49yo first-time IMer, by the numbers:
The Training
36 self-coached weeks of sporadic training after 2 year layoff from anything remotely competitive
31 hrs ~107,000yds swim training includes EaglemanAV/TupperHIM/MusselmanHIM - ~35 - 40min splits
177 hrs ~3,150mi bike training includes 17mph solo long rides & with a fair amount of 90 minute ~20mph pack rides. '09 races EaglemanAV/TupperHIM/MusselmanHIM - ~2:39 - 2:43 splits
61 hrs ~441mi run training - longest long runs of 19mi in Jan, 14mi in Feb, Tupper and Musselman HM shuffle-a-thons in June/July
The Goal - Execute each segment to maximize the days potential in spite of less than ideal training/fitness.
1:30 swim or better (1:17 stand alone is my best, in a pool, open turns)
6:00 bike or better (stock Cervelo Dual is entry level bike, still better than I deserve as a rider)
4:00 marathon (3:25 stand alone is my estimated speed potential currently…if properly trained…WHICH I AM NOT) on shoes new out of the box + a 3 mile run.
0:15 T1 + T2 (no rushing here, I am not racing for overall time but for execution of swim/bike/run legs)
Nutrition/Hydration Strategy
Pre-race 4AM breakfast - applesauce, oatmeal, NUUN electrolyte fluids to satiation
Swim start line - cranberry juice interspersed with pinches of rock salt (approx 3Tbs)
Bike - 5 bottles Nestle Boost+ Chocolate at ~360calories per bottle, 4 x 24oz NUUN, 2 aid station water bottles
Run - Hammer Gel from flask thru mile 17, added pretzels and a PowerBar a few miles later, water at every station
Pacing Strategy
Swim - Push a little on upstream segment, relax on downstream segment, stay calm and easy
Bike - Start at whatever speed feels comfortable before backing off early to an easy pace, whatever that is. Keep it easy through middle part before building finish.
Run - Start at whatever speed feels comfortable before backing off early. Brief walk at each aid station to hydrate & refuel. Walk only the steep hills, if any.
Results
Swim 1:28:XX
Bike 5:51:XX
Run 4:12:XX
T1&2 14:XX
Time 11:46:XX
Post Mortem
Had a great time and happy (but not satisfied) with the execution and results. Disappointed I was not able to train properly and that I had to start from such a state of unfitness, but life circumstances intervened and personal choices were made. Near perfect raceday weather made this all possible, normal heat/humidity would have added 1-2 hours to my time. Nutrition/hydration plan worked rather well though it needs some tweaks. Never hit any real emotional lows or mental barriers. Got through marathon by starting…and simply moving forward until it was over. Would like to make a run at Kona in the next year or three and have no doubt the ability is there. Unsure whether the inclination to train that much volume will remain steady for a long enough period of time to make that happen. Decisions, decisions, decisions.