Just a “quick” RR from IMOO for those interested:
This was my 5th IM in 5 years (4 IMOO/ 1 CdA). My PR was 10:27 last year @ IMOO under what I consider pretty comparable weather conditions to this years race.
Swim (59:13):
I’m very comfortable in the water but I absolutely HATE the mass IM swim start. This year I was really concerned at the amount of algae in Monona. I noticed while watching the G’ade swim practices on the days before the race that visibility was down and stench of the water was way up. I have some pretty bad allergies so I decided to skip the swim practice entirely (just like last year). It just wasn’t worth it to me to get congested. I did decide to try a nose clip during the race to keep it out of my nose and to hopefully keep my allergies under control. I don’t like to take meds for allergies in the days leading up to and including race day.
Swim time was 59:13 which was within 45 seconds of last year and pretty much what I expected.
Pros: I lived.
Cons: I tore the nose clips off after about 2 mins. Rookie mistake, never use anything new/untested on race day!
T1 (5:53)
I moved through efficiently and with better bag oranization than ever before. I really concentrated on this part of the race this year. My bike was racked over half way to the bike exit so I ran in my socks (yes I wear socks) and put my shoes on while the volunteer got my bike. This was far more comfy than running in bike shoes and I cut my T1 time down by 54 secs over last year.
Pros: Running in socks instead of bike shoes. Bag organization. Moving through methodically and efficiently. Didn’t panic.
Cons: None
Bike (5:26):
My bike training was completely different than years past. Biking has always been my achilles heel. My PR was last year @ Moo with a time of 5:48 so I knew this is where my improvement would come if at all. I started out under control with a goal of averaging about 200W for the entire course. I was hoping for a 5:30 split and knew that was my “dream time” for an IM bike leg. My nutrition plan was the same as always: 3 Gu’s/hr, 2 salt tabs/hr, sip water every mins and G-ade as desired (which isn’t often). Strangely my stomach felt a little wonky around mile 40-50 but I didn’t let it bother me. My PT computer was acting up a bit. I was getting frequent drop outs and at one point I looked down and the damn thing was reading “host”. I popped it out of the holder and pushed it back in to restart which it thankfully did (thanks to Slammer for that tip pre-race!). The bike leg just flew by and I felt good and was having fun. It was really nice to not have wave after wave of bikers pass me by for a change. After the first loop I looked at the time and saw I was on pace for sub 5:30. I was stoked. My training was paying off and the PT kept me honest. I was playing the “downhill game” to pass those that worked it hard up the hills. I was doing the math in my head coming into T2 and just couldn’t believe I beat my wildest expectations of a bike split.
For those interested I have an Elite T class and rode with a 404 front and mavic open pro w/wheel cover and PT in back. David Greenfield of Elite put me in a great position during a bike fit last T-giving.
Pros: New training plan worked. PT is worth the money. Nutrition good. Switching from straight extensions to ski bends made a huge difference in comfort over such a long race. Well worth the slight (if any) aero disadvantage for me. Bike fit worth it.
Cons: PT computer wasn’t 100% reliable. Didn’t download the data yet so no idea about AP/NP yada yada.
T2 (2:36)
After a 4:02 last year I knew I had some time to gain here. I put all of my essentials in one plastic bag that I grabbed and organized myself on the way. That worked well for me to just grab hat, shoes, Garmin and plastic bag. I usually just jam all of my Gu’s and bag of salt tabs up the legs of my shorts. I did that during the first mile of the mary rather than in transition.
Pros: Saved time “organizing on the way” of the mary.
Cons: None
Run (3:30:24):
I felt good. My nutrition was good but my stomach was in pseudo revolt for the first 10K. I upped the salt and stuck with water thinking I could settle it. Pace was what I was targeting ~7:40. During the middle 10K-30K of the run my stomach was in full revolt. The discomfort I felt early on the bike was back and taking over. I slowed considerably and vomited on myself 3X. Pace slowed to about 8:40 and I was walking aid stations. I’ve never experience this before and I didn’t know what to do. I did know that I wanted chicken broth but none of the aid stations had it! Finally, during the last 10k, three things happened. I found chicken broth around mile 20-21, it got slightly cooler and I saw my wife was cheering me on and telling me how good my bike time was (for me). I gutted in the last 10K @ about 7:40 again, stomach settled, and finished with a pace of 8:02. Just 1:20 slower than last year.
Pros: 2X 3:30ish IM mary’s is SOME evidence that I can count on this (knock on wood) under similar conditions. Garmin is still awesome for pace.
Cons: Need to find a portable substitute for chicken broth if I can’t get it on the course. Also, I peed myself during the mary…unfortunately my salt tab bag in my shorts wasn’t completely closed. This made for my own personal Man vs. Wild episode on the run. Kinda disgusting.
Finish: 10:04:25 good for 8th in my AG and my first Kona slot! I am psyched.
Now for some gratuitious thanking:
My wife for her support, encouragement and understanding during training.
My family and in-laws for the same.
A1 cyclery in Indianapolis for outstanding service and friendship.
Elite bicycles for a great fit and a quality product.
Good to meet/re-meet/bump into the following ST’ers: Funkman, Slammer, Chiro18, Lardog…I’m sure I’m forgetting a few. Sorry!
All of the volunteers!
