Tom Glynn's IM Texas Race Report - Long Version
Finally had time to write down some of my thoughts on last week's race. It's written for several audiences. Pictures for friends and family 
. As always, Endurance Nation has taught me to completely over analyze an otherwise fun day. It took me longer to think about and write this post that it took me to finish the race!
Still pondering heat and nutrition issues. I came to the race really well prepared. Finished 7th in my age group. I believe I've discovered the key to coming in first - talent. Let me know where I can find a little more!
The report is on the family blog here:
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Comments
Great race! I saw you out there many times. My tri club was the one with the "cheerleaders" that were spanking you on the ass each lap.
Jessie from Core Diet specifically warns against eating anything on race day that isn't designed to focus on the race, with vitamins particularly being identified as a stomach irritant.
Which is why I use Infinit.
"Guess I’m left with working on the talent piece for another year!" - Yeah, go back in time and make a different selection on your parents
Really, Tom, that's a race you can be proud of. Top 10% OA, top 3.3% in your AG, with a run that didn't fall apart despite deadly (literally) conditions? One you can write home about, IMO.
I agree with Paul/Rapp - nutrition is highly personal, you gotta find what works for YOU, and stick with it - I tried switching to the Core Diet last year, and had disastrous results. I'm going back to what worked in the previous 20 IMs.
@Bob, that second place guy was pretty fast too! Hope he wins AG in IMFL this year so if he enters TX next year I can cheer for him
@Robin. Still haven't found the perfect swim solution. Had a coach this year that looked at my stroke every couple of weeks and gave me workouts, but I'm thinking I need more than that. Peer pressure swimming with fast people makes a big difference. I really need to start swimming 4+ days per week. I've been part of masters programs before but never really got any feedback on a regular basis and made little or no progress. I don't really want to spend $100/hr for one on one coaching a couple of times a week. There is a highly rated masters program, but it's 30+ minutes away so it chews up a big part of the day just in transportation and I've been reluctant to start. What I really think I want/need is a very local masters program with a great coach that would comment on my stroke every class. But as you note and I'm totally aware, this is really the last of the low hanging fruit for me, so it really needs focus. I've read and followed along with Matt and he's had a really impressive, fully committed approach to both running and swimming.
@Peter, Paul, Al, I'm going to spend a little money to have someone look at my nutrition. Always been reluctant to try Infinit and other types of products that are mixed at concentrated solutions. I've heard lots of stories of gastric issues when the solution is not mixed properly with water along the way. Anyway, nutrition is on my list of fixes for the next IM.
Thanks all.
* Your nutrition combination of (1) Carbo Pro @ 300 cals in 12oz form supplemented with water with salt added as well; and (2) following Noakes advice of drinking to thirst. On the first side, history has shown that concentrated calories (300 cals in 12 oz) supplemented with water is a really inaccurate and inefficient system. The ratio of water to CP you need in training is different than what you need on a hot race day after a 1:27 swim; you can't track how much water you are including with each shot of CP so you can't tell if you are ahead or behind on fluids, but only on calories of your CP. Not to mention that the fluids you are taking (mostly water) has no sodium in it as you consume it. That approach means putting a lot of stuff in your stomach and hoping your body can sort it out…which is unlikely in racing, harder in the heat, and increasingly impossible the longer you are out there (mapping with your experience over the bike).
When I raced there last year (1st M35-39 with a 9:27), I used what was on the course Perform. My target was 3 bottles an hour (~ 60 oz) and a caffeinated Powergel or 1/2 powerboat every 30 minutes. I did take a few s-caps around the 4-5 hour mark when the heat peaked, but that was it. To be clear, my #1 priority at IMTX for the first 2 hours of that bike was drinking 3 bottles to pee a minimum of 2x….power and strategy were second.
Swim.... for some reason that swim is hard and slow... I dont know why...I was at least 5-8minutes slower than my training tests would have indicated and I know Robin usually swims faster as well... So I think your improvement was significant...
Nutrition.... We dont wanna stop to pee , we don't wanna slow down for special needs , that leaves living off the course..... Why not just train with and start the race with what your going to get later??? As long as that works in training??? I like the lime perform on the bike.... but I do not care for the orange perform on the run.
@Bob... I talked to the Rusty the winner of 50-54AG... I said are you the guy who won last year? Yep. only 13 min slower this year.... You racing again next year? Yep , I like the heat!... Real nice guy and I dont think he is much bigger than me.... I believe they said he was a fireman!
The 9th place guy Carl Hefflefinger is a local from NH that I did not know was racing IMTX. He usually beats me at Mooseman 70.3 and sprints.... Although I did beat him in an indoor TT this winter.
@Steven - I wonder if it's weight related. Patrick is a big guy. If 117 lb Tim drinks 1 per hour, Patrick 3, then I guess I'm 2! I'll post a note to Patrick to see if he had to practice that kind of volume. Not sure I could get down 3 bottles an hour. It's one hell of a gulp every 10 minutes.
Size related yes... But I think its on an exponential scale and individual based on how much heat one puts out.
Never tried cytomax and I assume you have used it with no issues in the past? I used to think I could drink anything but I have found stuff I just do not like.... I really like the Perform and Gatorade Endurance.
May have to conduct experiment to see if I can drink 3 bottles of Perform per hour for five hours. May hang around bathroom