Carlo's IMWI RR
Pre-race: Went to bed at 9. Couldn't sleep. Probably got 1.5-2 hrs total.
0100: Drank Ensure Plus (350 cals)
0400: Ensure plus x 2 (700 cals), Honey stinger (160), banana, coffee, salt tab and Optygen HP.
0600: Took Accel gel and drank Perform up to 30 minutes before swim start.
Swim:
Goal: 1:10:00
Official Time: 1:14:59 (1:58/100m)
Starting all the way to the left. I was about 30ft from the left and upfront. My plan was to be efficient...get a draft and just swim easy. I was prepared for a battle and didn't mind the contact. The wind/current was going east to west. The gun goes off and I got my wish. I got kicked, elbowed and pulled, but I kept my composure and didn't miss a beat. We have the current pushing us for about 800m to the first buoy. I was hoping that the field was going to open up after the 1st turn buoy, but that didn't happen. After the 2nd turn, still the same. I was swimming at the buoy line so that's probably why. So now it's the long leg of the swim. My best guess is that this is about 2000m...and we're swimming against the current. It felt like forever. I just kept grinding away. The field finally opened up halfway through the swim. At the third turn buoy, I got some contact and my left leg was pulled and caused my left calf to cramp up. Loosened it up while still swimming, but I could feel that it could just lock up at anytime so I focused on just relaxing that left calf. After the 4th turn buoy, I was pretty much swimming alone. The field had really spread out. Got out of the water and felt really good. Looked up at the clock and saw 1:14:xx. I asked a volunteer if it was the "pro" time on the clock and he said yes. I was pumped. Later, I'd realized that it was already adjusted to AG time. Got my suit off easily with the help of the volunteers. Saw the family before I got up the helix. I was planning on walking up, but I felt good and figured I was gonna get some rest in the changing area. So jogged up making sure I stayed off my heels due to plantar fasciitis since a wrong step could ruin my day. My goal was to come out of the swim, feeling good and fresh so even though I missed it by 5 minutes, I feel that my goal was accomplished. Later on, I found out that the swim times this year are about 4-5 minutes slower than in the past. I guess that makes up the difference in my goal and actual times
T1:
Goal: 10:00
Official: 8:11
T1 time starts right when you get out of the water since there is a timing mat there. You got a run up 3 levels of the helix, go into the Monona Terrace Convention Center to get your T1 bag. I got in the room and the volunteers were already helping out others. I just went to where by bag was and took it to the changing area where one of my buddies, Linus was volunteering. sat down dropped my stuff on the ground. I drank about 1/2 bottle of Ensure (~170 cals). Just put on my helmet, grabbed my shoes. I told Linus to turn on my Garmin 800. I ran outside and realized I had left my garmin inside. So I ran back inside. Good thing Linus was still there with my bag and I was able to get the Garmin. Thanks Linus! I had a long run to the end of T1 close to the bike mount. When I was getting close to my bike, I was calling out my number so a volunteer could get it off the rack, but got not one's attention. Got to my bike. Put my shoes on. Unracked the bike. Woke up the PM and calibrated. This process didnt go so smooth since I had to go through a few pages on the garmin. Probably cost me 15-20s. Lol. It's a 17-hour race. What's 20 seconds?
BIKE
Estimated time: 6:00:00
Official: 5:56:00
I didn't have a goal time. I had a goal power of 175-180w and after doing some research came up with a range of around 5:45-6:00. Plan was to ride steady and flatten the hills. To do that, I had to have enough gears on the bike in order to spin with as little effort as possible on the hills. A week before, I made the decision to get the Sram wifli (medium length cage) rear derailleur and an 11-32t cassette. Mated with my 50/34t chainrings, it was a perfect combination.
On every hill, I let others pass me, grinding away, standing. They were so burnt out they coasted downhills. I would just catch up to them on the downhills and flats. The steepest hills were so much fun. The crowds were awesome and made other riders even push harder. I am not standing up...EVER! On the rreturn trip on the stick , I actually felt really good and power went up a bit.
First 56 mile stats: 2:53, 178NP/169NP, VI 1.05, IF 69%. I was on right on track for a 5:45, but played it safe the on 2nd half for a 3:02, 172NP/161AP VI 1.07, IF 67%. I coasted a little to stretch out and to get ready for the run.
Overall for the bike: 175NP/165AP, VI 1.06, IF 68%. Not bad for a very hilly course so very happy with that steady effort. I only went pushed a few times over my threshold and it was only for very short bursts to pass or to get up Timber Lane for example where I pushed 272w only for 1 minute at an average speed of 7 mph. In my RR rides, I was averaged 176 and 170 NP and felt good afterwards, so I know I stayed within my sweetspot.
Bike nutrition: Started with 2 x 20 Oz of Perform with 2 salt sticks dissolved in each bottle. Since it was not hot at all that day, I did not need to get any Perform until the 3rd aid station. I consumed about 20oz. (200 calories) Salt tab and Accel gel (100 cal) every hour. I was peeing like crazy on the bike especially on the second loop. That probably also affected my power output as I had to easy pedal and coast a bit.
Power file: http://tpks.ws/6ED2
T2:
Goal: 5:00
Official time: 4:24
Got up the helix with the bike and before I know it, the dismount line is 30 ft away. No time to take my feet out of my shoes. My Legs felt great off the bike. I get in the convention center and I hear my name called as I pass by. It's my whole family. I stopped and gave them all hugs and kisses. Went to get my T2 bag, but again I know where my bag is so I just go straight for it instead of waiting for a volunteer. Run into the changing room and again all the volunteers are already helping other racers. I see some guys who rode hard on the course struggling to change and taking too long to change. I ound a seat. Dumped my gear on the floor. Shoes, cap and sunglasses on. I used a small ziploc bag to carry my watch, gels, salt tabs so I just kept those in my hand while running out of T2. Stopped for a quick drink before going out of T2. I never felt this great coming off the bike. Not even in the shorter distances so I know I paced the bike well.
RUN:
Goal: 4:30
Official: 4:56
My plan was to run 9:00-9:30 and walk each aid station. My watch wasn't able to acquire a satellite fix until about 0.30 miles in so I was running on "feel" the first mile. I got State St...I was told it was amazing, but it just blew my mind. The crowd was so loud and it is just packed with people. Plus, the greatest support crew is there, CARE! I just pressed "lap" when I got to the mile 1 marker. Holy crap! 8:25 min/mile. Easy now buddy! I get to mile 2 and Andrew is there with his ZERO calorie ice! I also stopped at the "Castillo" aid station for some ice and a quick photo with Cedric. I wasn't able to preview the run course and was not expecting that many rolling hills. OMG! It was hilly! Walked up the steep hills to save my legs and used the free speed on the downhills. 13.1-mile split was 2:11 (10 min/mi). PERFECT!!! Again, still feeling really good. I planned on doing the same thing the 2nd loop and I figured I got a good shot of going under 12 hours.
Then all of a sudden the wheels came off just before mile 15. I felt light-headed, hands were tingling, and I have not peed in about 2.5 hours. I know what a bonk feels like and this is it. Thoughts of a DNF (did not finish) crossed my mind. I just really thought about my family if anything bad happened to me. That's when I told myself, sub-12 goal is over and I just have to finish now. The next 6-8 miles I just slowed down with a run/walk strategy. I ook in as much Perform, cola and fruits as I could. Loved the grapes and oranges! Damage control at this time. A great sign at mile 17. I needed to PEE!!! Went to the portapotty and did my biz. Perfect color!!! nice! Still kept with the hydration/nutirition until mile 23. My plantar fasciitis was starting to act up. I said this is it, "it is just a 5k". Just suck it up. Just keep smiling and relax your other muscles. Use all you energy on the legs. 1.5 miles left and Bobby is waiting past the tunnel. I thought he was an angel. LOL. Thanks for bringing me in DUDE!!! I skipped the last aid station. Then 50m from the CARE tent, my left hamstring cramped up. WTH!!! I get this close and I get a F'n cramp?! I stretch it out and say HTFU! SHUT UP LEGS!!! Mind over matter. I get one more boost from Team CARE. The last mile I just let is all soak in high-fiving people and motioning to them to get loud. I get to the last turn and a quick stop by the family. The last 13.1 mile split was 2:46(12:40 min/mi). 
I missed my goal of having a solid run. With my running injury I sustained in April, my running milage was very limited so I wasn't sure if my legs would hold up to a marathon. I was only able to get up to 17miles running (2:30 run). Well, my legs did. I think it was a nutrition issue. I did not take in enough calories and fluids early on the run (and maybe on the bike) and paid for it.
Signed up for next year.
Garmin run file: http://connect.garmin.com/activity/373330266
Total:
goal: 11:59:59
actual: 12:20:25
Comments
Congrats on your finish...it really is a great race...and I have signed up next year as well...see you there!
Great way to end your report...sounds like you've got some unfinished business there.