75.0°F IMMoo goals: Try to break 10 hours and top 100 and have a shot at Kona. Swim 65 or better, keep T1/T2 times under 10:00 total (long runs), bike 5:10-5:20 @ goal watts of 235NP+/-5Watts and run 3:30 trying for even split. Maintain hydration such that I have to pee at least every other hour and eat just enough to avoid bonk but not so much I have GI distress. Lastly, smile coming across the line!
Swim went marvelously just as planned w/ pefect execution. Kept good form nearly whole swim and fought well around buoys. Stayed out of fracas almost entire race except for turn buoys. Water temp great in mid 70’s. Algae not so bad. HR 136.
T1 6:51 HR 139 max 152. Had to run up helix in parking deck and they could not get my bikeout due to way they hung it and my bottles were to tall in rear.
Bike seemed to go very well and was on or under goal wattage. Air temp was fine whole way but wind picked up significantly by halfway and nice headwind on way back. TSS was well under 300. Perhaps my VI was a tad higher than goal but was trying to coast hills and also had to drop back the required 4 bike lengths when idiots would hammer up hills on 1st loop (until they all dropped away). Felt strong and speed was good and even reset my zero offset at mile 42 to adjust for rising temps. Never felt pushed or tired as I had in each of my prior IM’s. Started passing female pros (all pros had 10 minute start) at mile 58 and lapping the slower competitiors at mile 68. Passed my 1st male pro at mile 88 and 2nd male at mile 95. Pretty much was solo last 2 hours in no man’s land except for rolling chicanes on their 1st loop. Check out max speed of 48+ mph while coasting! Many, many steep hills but only a couple were long at all.
Ate 2 gels, succeed tabs and bottle water right before start. 6 bottles 225 kcal Infinit, 1.2 bananas, half bottle of endurance Gatorade and almost 2 full bottles of water on ride and a few succeed. Peed at end of swim and 3 times on bike. No stopping, thanks for asking.
Mileage on bike was long despite earlier mile signs being pretty much right on and left adductor cramped at mile 112. Right one went as soon as I sat down in T2 to put on dry socks. No clue why I had that as I had ridden harder and longer in training w/o issues and had not cramped off bike since IMUSA in 2006! WTF? Drank a bottle of water, took some Tylenol and 5 succeed tabs and a shot of gel on run out of T2. Stomach was pretty much great until I HAD to make a port a john stop at mile 22 or 23. Only other choice would not have been pretty. Might have made up FOUR AG spots had I not stopped however. 60 whole seconds was the difference!
Never felt good on the run from the start and can not explain why as I believe I executed my race strategy exactly as planned and just as I had done in my several race rehearsals. Maybe it just wasn’t my day???
Did a good job of staying cool and hydrated w/ sponges and ice and water on hat. Had to slow at each aid station to get enough of the TINY amounts of liquid in each cup. Next time I’ll go back to carrying a bottle for a while at least so I can drink what I want when I want! Wonder how much time I lost stopping about 20 times at the aid stations? A couple minutes?
Stopped by run special needs to get another gel flask and more salt tabs. Official high temp was 83 and it was all that for sure on the downtown asphalt. At least humidity was not terrible and I was well acclimated to heat. Should have been advantage Jeff compared to all the northerners! Hate to not capitalize on that.
69th out of 2406 starters. 13th of 391 in shittiest AG. Was 111 in AG on swim, 13th off bike and 13th at finish. 8 slots, only 1 rolldown.
Hit swim, bike goals dead on. Very close to T1/T2 goals. Missed run goal but had set self up to succeed, legs just did not cooperate. 3:42 run w/ 1:47/1:55 splits. Splits not too positive, just not stellar all the way around.
10:12:02 overall time. 50 minute PR from 2004 and made top 100 in an IM finally.
Feel free to critique away. And yes, I do have a coach. Just thought I’d open myself up to some abuse! LOL
1st hour:
Duration: 59:33
Work: 781 kJ
TSS: 56 (intensity factor 0.751)
Norm Power: 236
VI: 1.08
Pw:HR: -8.57%
Pa:HR: -6.86%
Distance: 21.915 mi
Min Max Avg
Power: 0 497 219 watts
Heart Rate: 100 156 127 bpm
Cadence: 30 237 89 rpm
Speed: 4.1 41.6 22.1 mph
Pace 1:26 14:38 2:43 min/mi
Crank Torque: 0 554 208 lb-in
Temperature: 60.8 66.2 64.7 Fahrenheit
Hour 2:
Duration: 1:00:08 (1:00:28)
Work: 761 kJ
TSS: 54 (intensity factor 0.734)
Norm Power: 231
VI: 1.09
Pw:HR: 3.52%
Pa:HR: 0.73%
Distance: 22.238 mi
Min Max Avg
Power: 0 457 211 watts
Heart Rate: 85 145 123 bpm
Cadence: 29 107 88 rpm
Speed: 7.7 44 22.2 mph
Pace 1:22 7:47 2:42 min/mi
Crank Torque: 0 579 204 lb-in
Temperature: 66.2 75.2 71.2 Fahrenheit
Hour 3:
Duration: 59:44 (1:00:41)
Work: 764 kJ
TSS: 54.1 (intensity factor 0.737)
Norm Power: 231
VI: 1.09
Pw:HR: 6.59%
Pa:HR: -2.71%
Distance: 21.878 mi
Min Max Avg
Power: 0 463 213 watts
Heart Rate: 95 155 128 bpm
Cadence: 31 107 87 rpm
Speed: 5.3 48.2 22.0 mph
Pace 1:15 11:14 2:44 min/mi
Crank Torque: 0 610 211 lb-in
Temperature: 71.6 80.6 76.8 Fahrenheit
Hour 4:
Duration: 1:00:20
Work: 774 kJ
TSS: 51.5 (intensity factor 0.715)
Norm Power: 225
VI: 1.05
Pw:HR: 3.19%
Pa:HR: -6.95%
Distance: 20.818 mi
Min Max Avg
Power: 0 402 214 watts
Heart Rate: 89 149 130 bpm
Cadence: 29 108 87 rpm
Speed: 7.2 43.1 20.7 mph
Pace 1:23 8:19 2:54 min/mi
Crank Torque: 0 701 212 lb-in
Temperature: 77 82.4 80.3 Fahrenheit
SRM #5:
Duration: 0:01
Work: 0 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -54.4%
Pa:HR: -4.58%
Distance: 44 ft
Min Max Avg
Power: 188 188 188 watts
Heart Rate: 128 128 128 bpm
Cadence: 85 85 85 rpm
Speed: 29.7 29.7 29.7 mph
Pace 2:01 2:01 2:01 min/mi
Crank Torque: 187 187 187 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Hour 5:
Duration: 59:57
Work: 768 kJ
TSS: 50.9 (intensity factor 0.714)
Norm Power: 224
VI: 1.05
Pw:HR: 1.68%
Pa:HR: -2.71%
Distance: 21.323 mi
Min Max Avg
Power: 0 405 214 watts
Heart Rate: 98 147 131 bpm
Cadence: 29 113 87 rpm
Speed: 6.5 46.1 21.3 mph
Pace 1:18 9:17 2:49 min/mi
Crank Torque: 0 528 211 lb-in
Temperature: 80.6 86 83.2 Fahrenheit
Last 15’ cramping:
Duration: 14:13
Work: 153 kJ
TSS: 9.3 (intensity factor 0.625)
Norm Power: 196
VI: 1.09
Pw:HR: 6.49%
Pa:HR: 11.36%
Distance: 4.741 mi
Min Max Avg
Power: 0 415 180 watts
Heart Rate: 110 144 126 bpm
Cadence: 30 106 87 rpm
Speed: 0 30.1 20.0 mph
Pace 1:60 0:00 2:60 min/mi
Crank Torque: 0 446 175 lb-in
Temperature: 80.6 84.2 83.1 Fahrenheit
Entire workout (212 watts):
Duration: 5:14:36 (5:15:57)
Work: 4004 kJ
TSS: 277.6 (intensity factor 0.728)
Norm Power: 228
VI: 1.08
Pw:HR: 4.77%
Pa:HR: 7.35%
Distance: 113.025 mi
Min Max Avg
Power: 0 497 212 watts
Heart Rate: 85 156 128 bpm
Cadence: 29 237 87 rpm
Speed: 0 48.2 21.6 mph
Pace 1:15 0:00 2:47 min/mi
Crank Torque: 0 701 207 lb-in
Temperature: 60.8 86 75.6 Fahrenheit
Peak 5s (427 watts):
Duration: 0:05
Work: 2 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -5.24%
Pa:HR: -6.27%
Distance: 73 ft
Min Max Avg
Power: 386 456 427 watts
Heart Rate: 140 145 142 bpm
Cadence: 72 79 75 rpm
Speed: 9.6 10.6 10.0 mph
Pace 5:41 6:16 6:01 min/mi
Crank Torque: 453 510 479 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 10s (407 watts):
Duration: 0:10
Work: 4 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -2.4%
Pa:HR: -6.86%
Distance: 145 ft
Min Max Avg
Power: 373 456 407 watts
Heart Rate: 139 155 143 bpm
Cadence: 68 81 75 rpm
Speed: 8.9 10.7 9.9 mph
Pace 5:37 6:42 6:04 min/mi
Crank Torque: 389 510 461 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 20s (385 watts):
Duration: 0:20
Work: 8 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 12.02%
Pa:HR: -17.37%
Distance: 318 ft
Min Max Avg
Power: 278 456 385 watts
Heart Rate: 139 155 144 bpm
Cadence: 59 84 75 rpm
Speed: 8.9 14.8 10.8 mph
Pace 4:03 6:42 5:32 min/mi
Crank Torque: 294 516 439 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 30s (365 watts):
Duration: 0:30
Work: 11 kJ
TSS: 1.1 (intensity factor 1.162)
Norm Power: n/a
VI: n/a
Pw:HR: 4.58%
Pa:HR: -30.47%
Distance: 465 ft
Min Max Avg
Power: 278 456 365 watts
Heart Rate: 136 155 142 bpm
Cadence: 59 92 73 rpm
Speed: 8.2 17.4 10.6 mph
Pace 3:27 7:19 5:40 min/mi
Crank Torque: 294 516 428 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 1min (352 watts):
Duration: 1:00
Work: 21 kJ
TSS: 2 (intensity factor 1.092)
Norm Power: n/a
VI: n/a
Pw:HR: 1.57%
Pa:HR: -8.37%
Distance: 835 ft
Min Max Avg
Power: 278 456 352 watts
Heart Rate: 122 155 136 bpm
Cadence: 57 89 68 rpm
Speed: 7.6 16 9.5 mph
Pace 3:45 7:55 6:20 min/mi
Crank Torque: 294 564 443 lb-in
Temperature: 71.6 71.6 71.6 Fahrenheit
Peak 2min (310 watts):
Duration: 2:00
Work: 37 kJ
TSS: 3.2 (intensity factor 0.98)
Norm Power: n/a
VI: n/a
Pw:HR: -2.91%
Pa:HR: -0.19%
Distance: 0.336 mi
Min Max Avg
Power: 190 387 310 watts
Heart Rate: 130 143 137 bpm
Cadence: 59 90 72 rpm
Speed: 7.7 13.4 10.1 mph
Pace 4:28 7:47 5:58 min/mi
Crank Torque: 213 502 367 lb-in
Temperature: 71.6 73.4 72.5 Fahrenheit
Peak 5min (284 watts):
Duration: 5:00
Work: 85 kJ
TSS: 7.1 (intensity factor 0.924)
Norm Power: 290
VI: 1.02
Pw:HR: -1.34%
Pa:HR: -14.53%
Distance: 1.265 mi
Min Max Avg
Power: 0 456 284 watts
Heart Rate: 120 155 136 bpm
Cadence: 43 99 78 rpm
Speed: 7.6 31.4 15.2 mph
Pace 1:54 7:55 3:57 min/mi
Crank Torque: 0 564 319 lb-in
Temperature: 71.6 73.4 71.8 Fahrenheit
Peak 10min (267 watts):
Duration: 10:00
Work: 160 kJ
TSS: 13 (intensity factor 0.884)
Norm Power: 277
VI: 1.04
Pw:HR: 4.67%
Pa:HR: -21.1%
Distance: 3.054 mi
Min Max Avg
Power: 0 456 267 watts
Heart Rate: 118 155 133 bpm
Cadence: 43 102 84 rpm
Speed: 7.6 36.2 18.3 mph
Pace 1:40 7:55 3:16 min/mi
Crank Torque: 0 564 279 lb-in
Temperature: 71.6 73.4 72.5 Fahrenheit
Peak 20min (244 watts):
Duration: 20:00 (20:26)
Work: 293 kJ
TSS: 23 (intensity factor 0.831)
Norm Power: 261
VI: 1.07
Pw:HR: 12.85%
Pa:HR: -20.74%
Distance: 6.56 mi
Min Max Avg
Power: 0 456 244 watts
Heart Rate: 98 155 130 bpm
Cadence: 36 107 83 rpm
Speed: 7.2 48.2 19.7 mph
Pace 1:15 8:19 3:03 min/mi
Crank Torque: 0 564 255 lb-in
Temperature: 71.6 77 73.9 Fahrenheit
Peak 30min (234 watts):
Duration: 30:00 (30:26)
Work: 421 kJ
TSS: 32 (intensity factor 0.8)
Norm Power: 251
VI: 1.08
Pw:HR: 12.48%
Pa:HR: -14.11%
Distance: 10.501 mi
Min Max Avg
Power: 0 456 234 watts
Heart Rate: 98 155 129 bpm
Cadence: 36 107 86 rpm
Speed: 7.2 48.2 21.0 mph
Pace 1:15 8:19 2:51 min/mi
Crank Torque: 0 564 237 lb-in
Temperature: 71.6 77 74.4 Fahrenheit
Peak 60min (224 watts):
Duration: 1:00:00
Work: 807 kJ
TSS: 57.5 (intensity factor 0.758)
Norm Power: 238
VI: 1.06
Pw:HR: 1.88%
Pa:HR: 0.17%
Distance: 21.972 mi
Min Max Avg
Power: 0 485 224 watts
Heart Rate: 91 156 125 bpm
Cadence: 30 112 89 rpm
Speed: 9.3 41.6 22.0 mph
Pace 1:26 6:26 2:44 min/mi
Crank Torque: 0 554 214 lb-in
Temperature: 64.4 71.6 66.4 Fahrenheit