What can I say? I am extremely happy to have shaved almost 2 hours off my last Ironman race! I can only thank my family for all the support (esp my wife who is the best IM spouse…she rocks), Slowtwitch, Crucible Fitness for information, training plans, gear, Rich and Patrick for a terrific Ironcamp (ironcamp.com), and my close friends that I train with. Looking back to 2.5 years ago, I have dropped almost 80 lbs, fell in love with my bike, and met some really cool people who know how to have fun (most STers). I am looking forward to Ironcamp East Coast or Georgia, Ironman Lake Placid 2008, and Ironman Florida 2008! I will break 12 hours!
2 Weeks Prior to Race
2 weeks leading up to the race, during my taper, I experienced a significant amount of pain in my lower back (actually hurt it by riding in my car). I went to the Dr, was prescribed muscle relaxers, followed this visit up with a trip to the sport massage therapist….Nothing seemed to work. I could barely move. I was feeling a bit depressed that all my efforts during the year were going to be squashed by a bad back. I had a good year of training and had been injury free! They always seem to come out during taper!
Fast forward to Friday, race week.
Race Week
Walked around a bit to check out finish area, and then headed to the Gatorade swim. Talk was going on that the course is changing due to bad currents. It didn’t bother me as long as they kept it 2.4miles. I would have been extremely upset if they canceled the swim all together. Huge props for the RD to have a back-up plan. I jumped in the river for practice. Swam 400 meters in 15 mins or so (against current). Was back in 3 mins! Wow…that was kinda crazy. Back didn’t bother me during the swim – yeah! I got out of the river and uh-oh. I could barely stand.
After the swim, my buddies and I headed over the expo. I walked around a bit, and signed up for a last attempt at a massage. I had a few bucks in my pocket so I splurged for 15mins! Told the therapist about my back and she went to work. I didn’t feel much better afterwards…oh-well. I guess I need to man-up and get ready regardless. Later that night, I was able to feel some release in my muscles…I could touch my toes, move around, wow! I am ready to rock and roll!
Race Morning
Woke up at 3:30am, ate a bagel, cream cheese, clif bar, and drank a cup of old coffee. Arrived at the transition area around 5:10 for body marking and bag check-in. I didn’t waste much time, as I knew we had a bit of a walk to the new swim start and I didn’t want to be late.
Swim
This was a TT start so, there was very little punching, kicking, etc…I enjoyed the first part of the swim until I was hit in the head by the kayackers paddle…Geez…that wasn’t needed! Of course, I was totally off-course…I think my ego set-in, and I thought I was swimming much better than I actually was. I wondered why, no-one was around! I was off-course one other time…but no big deal. It was going to be a long day. Overall, swim was 1:08, a bit slow for me, but felt very easy.
T1
Goal was to exit in under 6mins. Get my shit and get out. Time was 5:01!
http://picasaweb.google.com/ckotte/I...38636253814322
Bike
I had a chance to ride this course a couple of times. The first was on Fathers day, and it was 95 degrees. I felt like I was going to pass-out. I knew what to expect, when to push, when to take it easy….or so I thought!
First 20 miles – Small chain ring, and water only. I wanted to keep my PE low and settle my stomach from the oil, sewage, and well never mind. Felt good nice and flat.
First bike segment 22mi (1:11:13) 18.53 mph.
Second bike segment was 23 miles I averaged 19.18 mph
Third bike segment was 30 miles, I averaged 18.50 mph
Final segment was 37 miles, I averaged 21.12 mph
I consumed 2 concentrated bottles of Infinit, 2 gel flasks (hammer), 1 clif bar, and 2 bananas. Overall, felt like I was taking it very easy the first 75 miles. I decided to try and turn it on the last 30+. I was passing a large group of bikers and felt strong until I hit the 105 mile mark, and then I settled down a bit to get ready for the run.
Total bike was 5:45, 19.4 mph. I was in position 269 at this point.
T2
Goal was sub 6. Actual was 8:11.
http://picasaweb.google.com/ckotte/I...38984146165442
http://picasaweb.google.com/ckotte/I...39207484464946
Run
Once I started out on mile 1, I had the slosh in the stomach. I saw Rich Strauss right out of the gates and it was great to see him. He offered some words of encouragement…but I felt like I wanted to throw up. I tried several times but couldn’t.
First run segment was 11:34 miles for 4 miles. That grew to 13 min miles, that shrank to 11 min miles, that grew to 13 min miles, that shrank to 8 min miles. Consumed lots of coke, chicken broth, etc….Stomach could never get settled…and I just tried to keep going.
http://picasaweb.google.com/ckotte/I...39495247273986
http://picasaweb.google.com/ckotte/I...39473772437490
Run time 5:29
**Total 12:36 **
Lessons learned
I need to learn how to run, and how to run off the bike. I don’t have a power meter or HRM. Those are my next purchases. I hate gadgets, but I do realize they will keep me in check. I may have gone out too hard on the bike, and I didn’t even know or feel it and likely sacrificed my run because of it. At least I am aware!
Secondly, Ironcamp, big training weekends, etc are critical to success. After Ironcamp East Coast, I kept riding 100 mile plus rides. I even did a few back to back to back 100 mile rides. Come race day, 112 felt like a normal ride. I am not scared of this distance. It just seems like it’s a normal ride.
So, a power meter, HRM, and lots of running are in store for me this off-season.
Family During an Ironman Event - They are wiped out!
