Notes
S- 1:20:05
T1- 6:33
B- 5:30:17
T2- 2:45
R- 3:44:31
=10:44:11
2013 IMMT Competitive Race Report
• PreRace
Weight 190. No caffeine last 9 days. 2 days before race I consumed 860g of carbs each day. Prerace dinner: chicken stir fry with extra white rice at 6:30pm. Race morning meal: 2 ensure, 2 instant oatmeal, 2 Enviro Kids bars, 2 apple sauce, banana, 2 salt stick (1,250 cals) consumed 3hrs prior to race. Sipped on bottle of 2 EFS scoops + 1 salt stick up to 30mins prior to start. Small cup of coffee to get GI empty. Race tattoos on. Sunscreen on.
For 2014 nutrition should be the same. Only change I would make would be to walk around the village less on Friday and Sat. I got a little caught up a little in the hub-bub and it caused stress both physically and emotionally.
• Swim (1:20:05) AG- 197/269
Water was 70 degrees. Warmed up for 5mins which was enough. I drafted for less then 5mins total. Pissed 2x during the swim.
For 2014 I need to get on some feet.
• T1 (6:33) AG- 83/269
Felt fine exiting the water. Wetsuit stripper worked great. 1/4mile run. Towel was key to dry feet. Sunglasses, nutrition, helmet, shoes, GO.
For 2014 I just need to do the same thing, but a little faster.
• Bike (5:30:17) AG- 42/269
Nutrition plan was 2.25cals/lb (420/hr). All liquid. 2 EFS shots in bladder (800cals), 3 scoops EFS drink in BTA bottle with 1 saltstick (300cals). 1 EFS shot in jersey (400cals), 4 bottles on course of Perform (700cals), 5 saltstick (1/hr). Still no caffeine but I had a Redbull in special needs in case I was in trouble early. Wasn’t able to consume it all. When I tried to over consume to make up I got GI issues (around mile 80). Lots of burping and thought I might throw up. This lasted to mile 100 during which I took in very small sips of nutrition. Never stopped at special needs. Gear-wise: Most pros neglected to use a rear disc wheel which gave me confidence in my Flo 60/90 choice. Cross winds on long descents of highway were a little white knuckled.
Race plan was easy for 1st loop and press a little more once I get out on the highway on the 2nd loop. Both climbs (miles 44 and 101) were to be done seated with a high cadence. Aero anytime over 15mph and just cruise once I exceeded 33mph. I was able to execute very close to this plan. Crosswinds were tough on the highway during the 2nd loop and that along with my GI issues and my ass starting to hate the saddle made for a dark patch. Never pee’d on bike but had to for the last 30mins. Decided to hold it to avoid any issues which pissing myself may cause, until the run.
For 2014 I need to take bigger gulps of my nutrition on the first half of bike to stay ahead of pace. Try a flavor other then Kona Mocca shots as they were gross after 800 cals worth. High that day was 77 degrees and cloudless. No cramping so I think the 6 saltsticks were right. Keep the gear (bta, bladder, Flo 60/90) the same.
• T2 (2:45) AG- 39/269
Felt fine. No issues with legs of GI. Some confusion handing off my bike & shoes to volunteers. Bodyglide on feet, racebelt, Gu’s & saltstick in kit, visor, watch, sunscreen go. If you had asked me what my T2 time was I would of said 4-5mins. It felt real slow.
For 2014. No need to risk with a flying dismount but leave shoes clipped in. Just do everything faster.
• Run (3:44:31) AG- 37/269
Nutrition plan was coke & perform every aid station. Roctane and saltstick every 45mins (4 of each). Everything went exactly to plan. Some sloshing during the 2nd loop but nothing bad.
Hit 1st porta potty for 30+secs to finally piss. Race plan was to go easy for the first 4 miles out to the trail, hold back until mile 16 (start of trail 2nd time), then let it rip last 10 miles. Well, fastest 3 miles of the day were miles 1-3 (8:03, 8:04, 8:11). Slowed down slightly 2nd half but not much. 1st loop was 8:19 pace and 2nd loop was 8:49 pace. Walked last half dozen aid stations but never walked on the race course.
For 2014 I would repeat the nutrition, as I never hit the wall. Need to not get caught up in the race out of T1 (spectators going crazy for a mile or so) and really ease into the race. In an IM I need to redefine what I think is a comfortable/slow pace. I never push to the dark place the last few miles. I was pushing hard but not “dark place” hard as I knew Kona was gone and didn’t want to risk injury for a minute or 2 faster.