Rick Goullaud IMWI Race Report
Ironman Wisconsin Race Analysis 2013
Had large bowl of oatmeal and made shake of Fast Fuel, PB and banana in water (no milk) at 4-4:15 AM. Stomach would no allow me to ingest power bar but took Perform gue before swim.
Swim Start
I had dedicated my race to Gary Zinters recovery from severe back and nerve injury and wore an arm band in his honor.
No time to settle before race to focus due to bathroom line and long line to get into the water. Next time must put all nutrition on bike and in riding/running gear and pack into bags the day before so as not to waste time in transition areas.
Just check tires to pump - many pumps available
Water temperature perfect and conditions overcast, no sun but substantial wind 12-15 mph
Lined up on left side of ski jump ramp trying to avoid crowds on buoy line and shore line. Suggested by coach Strauss
Talked to swimmers to find pace of group 1:10-1:20
First lap was chaos and found I had drifted onto buoy line that was way too crowded. Could only swim 50-100 yards without swimming over someone so unable to establish any pace
Became angry at inability to maintain a pace because of crowd, Bobbed up half way down first lap and yelled at situation. It resolved any swim angst that I had experienced previously. Found key to resolving angst and hyperventilation crisis was to control my pace, understand that I am capable and then simply be aggressive and swim over people.
Long back lap I swam mostly backstroke which seemed faster as I was high in water and could sight better behind me. Pulled away and passed many swimmers but continued to run into people by catching those ahead of me. Long swim did not seem that long. Wind pushed most of us inside the buoys where it seemed less crowded. Pace continually interrupted by running into swimmers - a problem with backstroke that I did not experience at National Championships.
The 4th leg seemed very short. Think buoys are too far apart and make it difficult to spot. Last leg home was fast and comfortable
Felt no real fatigue from swim but feel I was never able to establish any pace or sustained rhythm
Time of 1:20 was goal but disappointed since I was tapered and rested and if there was no the swinming in a crowd believe I could have swum 1:10
Transition 1
Got a little tired running up helix. Changed into bike gear. Did not seem to slow
At Perform gue
Bike
bike was racked in s 2nd row so had long run through t1; carried shoes, volunteer held bike while I put shoes on.
The Stick ride seemed fast and crowed with cyclists - almost like Tour De Tonka but we were all racing. Felt easy JRA but much faster than I had ridden the course in training. Wind from east help push us along and seemed like I was in continuous peleton pulling me even though I was not trying to draft - too crowded not to. Passed by lots of cyclists and passed cyclists myself. Began drinking immediately on stick ride
Did not pay close attention to pace but 22-24 seemed the pace on flats.
Ate gue and ½ PB in first hour drinking 1 ½ bottles of IM perform
Salt stick at 1 hour
Lost track of nutrition for a while but ate again at 90 -120 mn
Took 2 bottles of Perform at first water stop and again in Mt Horeb stop
found myself laughing and smiling along the stick due to realization that the ride was very enjoyable since we were all together and scooting along as if fun summer ride.
Climb up hill to MH did not seem very difficult but crowd of spectators was very distracting.
Legs felt a bit tired at mile 30+ and was not sure why since I seemed to just be spinning pedals. But computer said 17 mph ave which is very fast for me so I decided to pack off and tone it down through back side hills. Easier said than done as hill encourage climbing effort and fast descents.
Began eating perform blocks (2-3 at time).
My speed through the esses of Garfoot validated all my training rides on couse at I took the entire route at 35-38 taking inside track on apex and passed 20+ riders and maintained momentum all along Garfoot. Felt very easy. Following on EN rider who I would catch on climbs but would be gapped on flats. He slowed on the ride into the hills and I passed him climbing.
Stayed seated on all hills. Took Perf Gue with caffeine in CrossPlains. Again the cheering crowds removed any pain from the climbs. EN tent at top left of Sauk Pass - yelled at Coach Strauss but don’t think he recognized cause I had no EN garb. Timberlane hill was wonderful - massive crowd shouting, saw Dan D and Scott C ran alongside me part way up. Sar and Dave at top was fantastic. Even tired I accelerated off the top and flew down the route to Midtown. Speed ave had dropped to 16.5 and I consciously thought I should build it back to 16.8.
Almost crashed on apex of main 45 mph descent as three bike rides were on the apex going against me. Crazy and I ate up most of the road avoiding them at 38-40 mph.
Mid town was toughest and I felt time for first time on false flat to Shady Oak descent. Riders seemed to be slowing down into Verona and I passed several. My legs seemed to be on a mission of their own maintaining a steady cadence and power even though my head said slow down - think about the run. Very fast through Verona and began taking water to go with my salt sticks. Only one Perform in Verona. Speed up to 16.7.
Second loop began eating Salted Nut rolls and they gave me no problem At some point on second loop I felt bloated but no discomfort. Paying better attention to salt, gues and ½ power bar inrtake hourly mixing in SNR. Have less memory of second look except for hills
Gang signed the EN tent at Sauk Pass but did not see coaches.
Timberlane fantastic again with Dan’s smiling face at start and all my friends there. Sarah and david were yelling at me at top.
Mid town climb was most difficult part of course and I felt tired. Crowd helped again. Slow on false flat but fast into Verona. At turn on to Whalen, I patted the stem of my Bianchi and thanked her for perfect handling, no missed shifts, dropped chain or flats
Took it easy of the return on the stick. Chatted with racer from Alabama. Tried to rest my legs. Not sure how they felt but still had energy.
Bad hill to climb 2 miles from finish -yeuck
Took only IM peform on stick and some chews.
Transition 2
Got off bike and could not walk at all - leg hurt bad. Waddled into transition and changed all clothes into running apparel. Drank water in T2 and had to PEE for prolonged time!! Thats a first. Suddenly my legs felt better and no pain. I did not feel hungry
The Run
Running out of transition was surprising as the leg pain subsided and I felt light on my feet
My first FOUR miles were OK: 9:08, 9:56, 10:06, 9:56 and I felt fine and was running a very comfortable pace but probably a rookie mistake. My Head felt very hot at mile 3 and I slowed and poured ice and cold water over my head which helped. Never had a problem again. My feet started to hurt at mile 6 (the turnaround) and my legs hurt at mile 8. From then on the run became progressively more difficult and I never felt easy or comfortable - it just hurt. My splits reflect the fact that I began walking in between the water stops. I had a bright moment at mile 9 when I passed the man with 66 on back of his leg - he was walking and looked miserable. Since we had finished together on the bike and shook hands in transition, he knew I was behind him. Passing him was exciting and I felt more energy in my legs for the next mile or so and refused to walk. I looked back and he did not follow. I walked more at mile 12 and 13. At the half way point I began to question if I could finish, I go another shot in the arm at mile 14 - the turnaround where my family and friends were waiting. They told me I was tied for the lead - more energy.
I was drinking Ironman perform at every stop. My salt tablets melted together at mile 14 and so I had no salt for rest of run (I had been consuming I tab every other stop). I took water when I took salt.
((Next time I will definitely take more salt)). I refused to stop at Run Special Needs - did not want to sit down.
At mile 15 I felt my first cramp in backs of both thighs. I massaged them and walked them out and they resolved. They recurred sporadically every other mile or so but always went away if I walked. Then at mile 20 I had cramps in my left ankle. My left knee also hurt and my feet - bad. I remember little about miles 15 - 20. I just remember EN coaches saying do not stop keep running do not walk and this stayed on my mind. My one thing was in my mind from 15 on - “Respect my training self - Validate all the support from and faith my friends had in me.” They were waiting at finish.
At mile 13, I pushed the pace and did not stop for any more water. There was my sister at mile 25 Dayton and Henry - I stopped and hugged. I pushed off and ran up the hill to the capitol - that hurt awfully. Then there was Sarah, David and all my friend at MLK drive - I stopped and hugged them all - they had got me through. And on to the finish I am an IRONMAN.
Comments
Great race and a great result! Notes:
Congrats again!