Cherullo IM Mont Tremblant RR - 2013
Folloing in fellow ENer's (VK) style - he's my race report:
Race day stats:
42 yrs/ 6’1”/ 181 lb. from Cleveland Ohio
2nd IM and 1st year with EN. Did IM Mt. Tremblant in 2012 as inaugural IM. Finished in 14:07. Last year I was a true novice cyclist - did the whole ride in the horns (too scared / unstable to get in aero). I susrvived the day and am now "infected" with IM training. Came back to the same course this year to improve on last years performance. My math (Watts / kilo; Vdot; etc) baring an injury, mechanical problem or other issue had me coming in at 1315 with a stretch goal of 1259.
VK was our local leader for long bike rides and I deviated significantly in workout weekly schedule form the EN plan for the opportunity to bike / ride and brick with the group. I did get the runs and intensity efforts for the runs and short bikes in, but not in the prescribe order. Training volume was 20% higher than last year. No injuries. Minimal swimming - see below.
Week up to the race
Followed the EN active taper. Arrived in Mont Tremblant on Thursday - felt very rested. Enjoyed the meeting the EN team - was actually super joyful because 1 year ago upon arriving at MT, I began having panic attacks abou tthe event. Minimal stress this year. Followed a very strict nutrition plan the last 3 months and competed this year 15 lbs lighter than last year - began race specific diet Friday through race day.
Race Day
Awake 3:45. 2 bagels / 2 egg whites / many pretzles / water / gatorade.
Swim Goal: Be near last years’ time of 1:17. Actual 1:15:xx
I am a former collegiate swimmer and saved SAUs and traded workout time for the bike by doing 11 swim workouts this season. VK and I discussed not having done a big training day with swimming like last year. We plan to swim more next season and I think the added yards will translate into a time improvement. I have much more in me but really have just "strolled" through the swim the two times I have done EN so as not to get my HR up.
T1 10:57
Not sure I could be faster - would have to haul down the carpet to the tent. Minimalist approach to everything. Left T1 well before the guys I went in there with.
Bike 6:37 (last year 7:15) Goal watts 162 NP (65% FTP) Actual watts 169 NP
Last year I was a very weak rider and had a tiny knowledge base - did the whole ride on RPE. Last year I was uncertain I could complete 112 miles on this course given the climbs - I had tears at special needs last year when I saw my wife and told her I made it around once and tought I could do it again.
This year - invested in a power meter and trainer road. Spent many many winter spring nights in the pain cave in the basement learning, suffering, repeat. When summer came, I rode with our group and learned many bike handeling skills. So this year, I was able to weakly attack the course with my limited but real skill set as opposed to hanging on and trying and survive it.
Execution with respect to watts was excellent - I even held way way back on power on the 117 stretch to save it for the stairstep climbs on the back side of the loop to keep my total normalized power where it should have been per loop.
Compared to last year - this was an awesome ride and I really enjoyed it.
My nutritional plan was 1 bottle of Perpetuem (5 scoops per bottle = paste) with 8 electrolyte capsules opened up into the mix and gels and Perform to balance out 900 cal minimum per loop or the ride. I was very disciplined with this. Also ate a Snikers bar at special needs and an additional 3 gms sodium supplimented during the ride.
Getting off the bike - I felt as good as one can feel after a ride of that duration - I was ready to run! It was great to see the kids at transition - energy was very high.
T2 5:45
Met VK in the tent - great to see your buds on the course. Shared what is now my go to midday IM snack for training and racing - PB&J with him. We left transition together.
Run 4:54 (Last year 5:11)
Ran by HR (not pace goals) and ran the whole marathon! Some Gi distress during the run that seemed to settle with more sodium supplimentation. Passed many walkers / runners. Had a consistent effort .
Total time 13:04 (2012 1407)
All goals accomplished -
had a great time
did not get hurt
faster than last year
finished in the daylight
Epilogue:
Wandered through the finish and saw many folks getting medical treatment. Met family and went to hotel room. Took long hot shower - BIG MISTAKE!! Dressed and we walked to a close retaurant next to the finish. I then proceeded to pass out at the table - medics were called, quick recovery from my hot shower / Ironman induced hypotension. The medics were awesome and I think I only escaped mandatory monitoring is that they were already too overloaded. My wife took me back to the hotel and after eating I felt fine. Next time - food before lukewarm shower.
Thanks for reading and I appreciate any feedback.
Comments
Tim,
You are such a nice guy and your support is much appreciated. Last year T1 was 17 minutes!!! I don't know honestly where the time goes My sense was that I was super smooth and simple - helmet, sun glasses, socks, shoes, ziplock full of everything else - then out. I was leaving and the guys I came in with were will looking for their socks - I was passed a lot on the 1/4 mile run to the tent as my left foot has been bugging me and it was hard to run barefoot. Definitely some free time in there - next time for sure will be even better.
I have had the same thing happen in training (except in training I actually fainted - OUT COLD). It is almost certainly 85% the shower. The leaner me is struggling with low HR and low BP and a lot of postural hypotension with standing for the better pat of the last 2 years. In the shower I was actually thinking " you gotta get out of here or you are going to pass out again..."
Thanks again for your kindness - looking forward to catching up in the future.
-ed