IM Oz Race Report
some info about me: I'm french (nobody is perfect/ and i use metrics + °C, u'll have to do the math and i apologize for my english). I'm 37 years old, live in Tahiti, French Polynesia (hot and humid island lost in the pacific ocean). Work as a flight attendants's trainer (so i have both office hours and internattional flight hours). PB: 4h48m on a half ironman distance. Had 2 IM under my belt before IM Oz: IM korea in 2011 that was a nightmare as i caught a stomach bug the day before the race. Raced and finished anyway in 13h55, but disappointed as i couldn't "race it" (more than 20 bathroom breaks during the marathon, as i could not hold any liquids). #2 was St George 2012: torn my right knee in december and broke 2 ribs in feb so had only 6 weeks of training before St george, that turned out to be raced under "legendary" conditions: managed a 13h42 finish (PB @the time 
but again, felt like i could not "race" it due to lack of training and adverse conditions.
Joined EN 25 weeks or so before IM Oz (may 5th 2013) and started to get serious with the training (stopped MMA training that cost me a knee and 2 ribs in 2012 and surfing (that's how serious i got for 4 months as it did cost me a few stitches in the past).
Training was great, though i must admit i just couldn't do all the training sessions in a week: maybe i'm not used to train every day, or it is just too hot and humid to recover properly in Tahiti (i could feel the difference on the long runs when i ran in LA @18°C instead of 36°C in Tahiti) so a Typical week would be 1 swim (avg 2100m), 2 rides (1h30 mid week with the Z4/ 1 long ride Z3 as a brick), 2 runs (1 long run mid week with Z3, 1 shorter run as a brick with some Z4 on weekends).
Race prep: Faced a tough call while prepping the gear bags as weather forecast for race day called for a cold rainy morning (11°C) with temp gradually climbing to 26°C. Not used to have such a big temp difference in 1 day.
Over all race goal: 12h (+ or- 20min) and have fun (though i would have been disappointed to go over 12h)
Race Day:
Swim Goal: 1h10 / Actual 1h10m23. Right on the mark. The swim was brutal, kicks, elbows (so much for giving up MMA , got kicked pretty hard in the face, felt blood in my mouth and was pissed (u don't want to be bleeding in an freakin' Australian murky river mouth!!). The fight lasted the hole 3800m so quite happy with the time, especially as i never swimmed "hard", stayed focused on my stroke, kept "mile 18" in mind all day long. exited 624 overall/ 123 in my AG (those aussies can swim!)
Transition: 6:25 : did not have any expectation on transition, but after reading Tim Cronk's report, i know i can get faster there. I did take my time as i was wondering if i should put on the arm warmers, the long slevees, etc... decided to put both the long sleeves and the arm warmers in my jersey's back pocket, just in case...turned out i did not need them.
Bike goal: 6h/ actual 5h43m33. I'm stocked here as the Oz course is quite hilly (garmin shows 1977m of elevation gain). Passed 222 (funny number) overall including 43 of my AG. Felt great during the bike as i was constantly telling myself "it's not a bike race! The race starts @mile 18 of the marathon!". Second half of the bike was a bit slower as the head wind picked up . Don't have a powermeter but HR shows a 2.8 Z effort for the bike (guess those long rides @Z3 payed off + new bike fit and aero set up (more agressive fit and aero helmet+ Speedfill A2 drink system) gave me some free speed. Temp went from 17°C to 27°C. perfect for me (though a bit cold at the start of the bike). Gearing: had a 50/38 in front and a 12/28 in the back. Was going for a 23 in the back but was scared to be under geared (and not wanting to be kicked in the nuts by coach R , happy i went with the 28 as there was 1 super steep climb toward the end of each loop.
Transition2: 4m11again, nothing planned but will have to work on that.
Run goal: 1H10/1H05/1h for the first 30k and then brace for "the suck!" . Nothing was right when i left my bike. My 2 calves seized up (the left one was killing me) and it was painful to walk (everything was fine 20s before while on the bike 
. Stayed cool in changing tent, massage the calves a little, started to run...Aoutch! Damned left calf was hurting like someone was putting a screw driver through the muscle (exterior upper part of the left calf, 10cm below the knee). Started to freak out as there were NO WAY i could even walk with that pain, left alone run a marathon. Stopped 3 to 4 minutes massaging and stretching the damned calf (medics showed up as they thought i was about to pass out . Pain diminished a little, was able to "kinda run". Pain gone after 10 min of run although i could still feel my calves were tens. 4 loops in the IM Oz run/.
LOOP1 was VERY depressing: must have been passed by 150 guys and i passed NO ONE!!! It took me every once of discipline to "stay in the (my) BOX" as it was tempting to go with the flow. Then again, spent 20 weeks listening to the coaches podcasts ("everyone runs too fast out of T2"). Still was running @6m/km (was aiming for 6m30s), planned to walk 30 steps @every aid station but was thinking of reajusting the plan as the pain in the left calf would come back when i walk (and gradually subside when i run..go figure!) first 10.75k in 1h05m (planned 1H10 for the first 10k).
LAP 2: Passed only 2 guys (still depressing) and maybe 50 passed me. Stopped once to pee (3 times in the water/none during the bike/1 during the run) and put on a long sleeves as it was getting cold for me.Lap 2 in 1h05m28 (planned 1h05). right on the mark.
LAP3: seems i am running with the flow now...not passing many people, not being passed by many. Gradually went from 30 to 20 to 10 steps @aid stations as the pain in the calf would be too strong if i walk too long. Head is better now. Planned 1H, actual 59m39. Again almost on the mark (guess it comes with the job
LAP4: Bracing for the suck...IT NEVER CAME!!! was now walking only 2 to 6 steps @aidstations to keep the calf pain away. Got to mile 18...My race starts here...Was feeling very good so gradually accelerated but still being cautious as i was wondering when "the SUCK" will strike. Then, @km38, i saw a guy with an EN jersey (who turned out to be Peter Greagg, 1st time IRONMAN! congrats Peter). Pat him in the back, Shouted a quick "GO EN!" and took it as a sign to just go. Ran the last 4k in less than 20min (with km40 to km41 in 4min05s!!) last LAP in 56m36 when i expected to fade and suffer. I remember thinking to myself "Oh my god! the number of people i passed on that last lap... these coach really know their stuff!!". Caught a guy in the last Km who was running at a goog clip, he ran a few hundred meters with me and as he dropped back he shouted "go bring it home!!"..what a great spirit.. only in IM can u find that.
Finished the marathon in 4h06m18s passing another 52 guys overall (but going from 80 to 81 in my AG) very happy with my time, especially how concerned i was with my left calf at the start of the run.
Finished in 11h10m50s 350 overall/81 in my AG very far from KQ (last qualified in my AG is 12 overall...LOL) but it was far from being a goal.so happy i was finally able to RACE an Ironman. Felt so great during the day. A tiny voice in the back of my head is telling me i could have gone harder/faster on the bike a be more agressive on the run, but i take it a 1st step to be better. I executed perfectly under EN 4 keys (it is a golden mine), and i can't thank u guys (coaches and members) for all the input i got.
what worked for me:
-the new bike setup: EN gave me the courage to try a more agressive fit on the bike (especially 1 of coach R's podcast: "i'm as comfortable as i expect to be on a 180k bike ride"!)
-The liquid calories only on the bike (this is life changing). I used to be bloated out of T2 and the 1st part of the run, not anymore.
-Going relatively "EZ" on the swim help u think straight, and keep calm in the water.
-Staying "in your box" is such a great concept
-Telling myself that "MY RACE STARTS @MILE 18!!!"
-a proper taper (i thought i kenw how to taper...boy was i wrong )
-And of course the En training regimen
What i need to work on:
Started the training @66kg, raced @62kg..still 4kg more than my old race days. My goal is to stay @62 or a bit lower as a starting point to my next IM journey to get @58 on race day. Next step is to go below 10h30m... maybe in cozumel 2014
Train EN style from now on...but before that..i'll be back in the water as i have some catch up to do with my surfboards and mma training buddies
thanx for reading
David from Tahiti
Comments
I should have asked if any EN peeps were doing IM Australia, and we could have caught up for a coffee (or a beer).
I am impressed that you were able to climb Matthew Flinders Drive with 38/28 gearing on your bike. I struggled up it with 34/26. I need to get closer to your weight I think.
thank u everyone
@Peter: sorry we missed that beer. Will let u know next time i race down under