Brian Quarton 2014 IM Wisconsin
![Brian Quarton [OLD]](https://us.v-cdn.net/6029573/uploads/userpics/387/n8MFCPP8OPACX.png)
2013 Ironman Wisconsin Race Report
Background
-
Third Ironman
-
Wisconsin 2011- 11:19
-
Cutting Edge Half 4:44 in June was a 6 min PR off a 2-day taper
Swim Training
-
This is limiter.
-
Swam 2-3 times/week even in OS, including
-
One open-water swim a week since May, usually 2.6 miles
-
A pivotal moment was when I read something to the effect that I might not be able to swim 6 minutes faster, but I can swim 2 minutes faster, swim 2 minutes straighter and draft 2 minutes better.
-
So, I finally bit the bullet and learned bilateral breathing with about 6 weeks to go.
-
Did a helix simulator hill sprint after lake swims
Bike Training
-
Came out of JOS with an FTP of 274
-
I really focused on peaking my bike fitness in September and not June.
-
Stayed indoors for an occasional really, hot long weekend ride.
-
Emphasized and gave priority to the long rides
-
Plan to peak, not taper
-
Final FTP 266 at 160 pounds
Nutrition
-
Listened and followed the guidance from Jesse Kropelnicki
-
Practiced my nutrition plan every day
-
Aimed to get off the bike within a pound of my start weight
-
Take about 1.8 grams carbohydrate a minute on the bike
-
Take 1000 to 1200mg sodium an hour on the bike
-
No caffeine race week until the bike
Run training
-
Focused on volume after JOS
-
Long run peaked at 20 miles at 7:43 pace and ave HR 133
-
Negative split everything, everytime
-
Often ran a secondary weekly long run on Sunday 60 to 75 min at 8:00 with my daughter. In fact I did a lot of hills and other workouts she did getting ready for cross season.
-
Of course I did the track repeats, but I didn’t try to kill them like in the OS.
-
Averaged 40 to 60 MPW most of the year. (OK, maybe a few more over Christmas break.)
-
VDOT 53
Race Week
-
Nothing special
-
Arrived Thursday AM
-
Use Checklists, take everything reasonable you might possibly need
Bike Setup
-
LG Superleggera with visor
-
compact cranks with a 12-27
-
2 bottles on the Cervelo P2: BTA and downtube
-
Non-FC 808 clincher wheelset, covered rear
-
23mm Vittoria Evo Corsa CX with latex tubes
-
15cm of drop
-
7 Powerbar Gels taped to the toptube
Swim: 1:19 (103 AG, 881 OA)
-
2011 1:20, about 50%. Goal 1:15, about 70%
-
Swim was in fact rough. Hard to sight, staying focused , swimming straight, drafting were all challenging.
-
I'm disappointed I wasn't faster, because I know I am a much better swimmer
-
I swam a little straighter, faster and drafted a little better.
-
Most people were about 4-5 minutes slower
-
The helix was a lot less crowded and I think I was close to the 70% goal
T1 6:38
-
Jogged the helix and stayed efficient
-
Wetsuit in bag
-
Helmet on while running
-
Ran to the bike mount, leaned it against a rack while I put on shoes
-
Essentially a repeat of 2011, 6 minutes
Bike 5:40:13 (32 AG, 266 OA)
-
TSS: 243.6 (intensity factor 0.655)
-
Norm Power: 174
-
VI: 1.08
-
Distance: 112.493 mi
-
Elevation Gain: 4615 ft
-
Elevation Loss: 4639 ft
-
Min Max Avg
-
Power: 0 520 161 watts
-
Heart Rate: 112 163 140 bpm
-
Cadence: 31 231 87 rpm
-
Speed: 0 46.5 19.75 mph
-
Altitude: 710 1100 868 ft
-
Temperature: 68 75.2 71.9 Fahrenheit
-
The theme for the bike was “First, do no harm.”
-
Average power (without zeros) was equal to Normalized Power.
-
Nutrition/hydration was challenging because of the irregularity of aid stations.
-
I just ate and drank like I had practiced. Did what felt right.
-
I trained with 24 oz. Bottles all season, but Perform was in 20 oz on race day.
-
Those bottles will leak and be crushed if you squeeze them, so suck it down.
-
Perform bottles also launch! Before race I read a wind tunnel report that a downtube bottle costs 5 watts on an aero frame, but I chose it over a behind the seat setup because it is easier to access. My plan was to try and keep the down tube cage empty whenever possible, but that was the only reliable cage I had.
-
The closer the bottle to the middle of the bike, the more secure. Those on the periphery are just waiting to be flung to the curb, especially with those bottles.
-
Pretty even effort. NP 174 first half vs. 175, even though I slowed by 4:30.
-
I knew on the stick back and said over and over. “Today you are going to run.”
-
Three standing riders passed me going up the helix.
T2 2:58
-
Shoes on the bike
-
Socks on, shoes on , go.
-
Carried visor with Garmin, number, sleeve of Clif Blocks and a bandana all lashed together for me to sort out while running out. Worked great.
-
Last time I didn't attach them all together, just put them in a hat and I dropped my Garmin on the floor of the change area.
-
So off I go. To this point a nearly identical time compared to '11.
Run 3:29:59 (7 AG, 106 OA)
-
Set my 910XT up for 4 mile laps like my 4-mile training loop. This kept me from worrying about mile to mile pace changes because of terrain.
-
Felt great in the first few miles and knew I had my run legs.
-
In marathons I have had good results heel striking in the opening miles, before moving my foot strike forward as I get down to business. It seems to just distribute some of the work load on my legs.
-
So rather than slow down, I just tried to totally relax and run easy.
-
Run like you bike, easy up the hills and no brakes on the downs.
-
No walking, not a step.
-
At every aid station: a cup of perform, ice to cool palm and eat.
-
A gel/Blocks every 4 miles or so. Add a cup of Coke at stations in the last 10K.
-
Felt a little queezy at mile 9. Took 4-5 Endurolytes, all better.
-
Mile HR cad pace
-
4 143 87 7:13
-
8 143 85 7:55
-
12 149 86 7:32
-
16 149 86 7:39
-
20 148 85 7:59
-
24 148 86 8:20
-
finish 149 86 8:11
-
Garmin Data
-
Duration: 3:30:27
rTSS: 285.1 (0.844)
NGP: 7:43
Distance: 26.391 mi
Elevation Gain: 1104 ft
Elevation Loss: 1075 ft
Grade: 0.0 % (28 ft)
Min Max Avg
Heart Rate: 135 166 147 bpm
Cadence: 12 96 86 rpm
Pace 1:05 0:00 7:48 min/mi
Altitude: 803 988 896 ft
-
I knew I risked some “irrational exuberance” on the first lap. I tried not to race just couldn't help myself
-
In my previous 2 races I never had any legs. There was no “mile 18” moment. It was mile 0 and 26.2 miles of “get it done.”
-
Believe me that last 10K is a piece of cake when you know the number above your head when you finish is going to be representative of your ability.
Parting Words
Finishing Time 10:39:35
-
I remember reading once about Revealed Preference Theory, an economic principal I think, and how it applies to our health. I'll explain it this way: We all know smoking is unhealthy, causes cancer, shortens lives and is expensive to boot. But the smoker ignores all this and puffs away.
-
You know this was the third IM training cycle. My fitness was a bit better perhaps, and I'm more experience and all that, but sooner or later I had to choose. I had to reveal my preference. Are you going to pace, fuel and stay focused, or are you going to blow your whole day on some short-term misadventure?
-
I went to the 4 Keys Talk, again. I was there when the stinking DVD was filmed for Pete's sake. I totally got why Rich insisted we be there. So this time I revealed my preference for a fast run after a patient, judicioius swim and bike. If you haven't done that I recommend it.
-
There were 5 slots. None rolled. The 5 guys that got them have been there before and I was quite a ways back in seventh. But I have a pretty good idea where I'm at and what I have to do.
-
My family really enjoyed the race and that helped them forget quite a bit more of the time I spent training than I expected.
-
What's next? No IM in 2014, maybe 2015? To paraphrase Frank Shorter: You have to let your family forget your last Ironman before your next one. They can't know what's coming.
Comments
Impressive, remarkabley succinct race report.
More impressive race result. Wow! Fast. Congratulations.
Your final comments suggests another way in which training for and racing an Ironman is like pregnancy, labor, and delivery. Maybe the closest we guys get to experiencing that.
Great race and report Brian. What is your tip on stating your running goal at 4 keys all about? To someone who you feel is going to hold you accountable?
Thanks
I had to let the pendulum swing back to undercooking the bike to ensure a strong run just to prove to myself that it was possible.
@Al (I'm watching your run progress right now!) Yep, I think a TSS in the 240's means I left a little on the bike course. So that's where it's at for me, continuing to develop my swim and building bike strength and endurance.
@Joe, When I say "I revealed my preference for a fast run," what I mean is: We all sit at the 4 Keys talk and listen to Rich and Patrick do everything but stand on their heads to get us to understand how important it is to pace yourself and we all laugh at their antecdotes and shake our heads in understanding. I didn't want to be one of those duffers who go out on raceday and forget everything they said, walk the marathon and submit a race report that documents WTC's role a pathetic suicidal gesture. I say I want to run fast, but I reveal my true preference when the Zipps hit the road.
@Al, I had an OP presentation go to section at midnight before my first race rehearsal... that was a character building experience.
Oh, one other thing which is that at 3.7 watt/kg FTP you have big upside on the bike for sure. My guess is that a focused 20-weeks of OS FTP build would be good for building up your base on the bike. This is not "peaking in June", but rather really increasing the baseline from which your FTP is trained. If you can finish 7th in AG with a 3.7 watts/kg FTP you will be a monster once you hit 4.0-4.2
Curious what is your open Marathon time?
Swim- loved your pivotal moments , makes so much sense.... dont agree with bi-lateral breathing (you would never delay a breath hold your breath running?). The Helix simulation was awesome Dave Tallo would like that as he is the man at finding free speed everywhere! Read his stuff and rethink your transitions.
Bike- train to peak not taper , really liked that but you did taper some right?... I agree with Al and Matt for a higher w/kg FTP and a higher percentage IF for racing... This is where your going to find your next 30minutes.... Coach P once told me that you have to get off the bike in the top 10 , then worry about the run... You already have the run now you gotta work that bike.
Run- mileage is huge... gives credibility to the IM run being more about durability than speed! course you have both....
big congrats
Getting a bit stronger on the bike would be huge as all agree.
Swim. Do you mean you have trained to breath on both sides but breath on one side for a swim before switching? Agree you should be breathing every stroke. Time for some directly coached swim training?
Brian,
Great race and, yep, I agree with Al
. You've got the run fitness to build yourself a better bike and then use it a bit more on race day. A sub 5:30 bike on that course is doable for you, for sure, and I think you were easily 5-6' faster on the swim than your time indicated. It was a rough swim, no doubt.
http://www.swimsmooth.com/bilateral.html
-And yes DT is to be emulated.
-Peaking and Tapering
http://www.scribd.com/doc/76214721/Dr-Joe-Vigil-Tapering
Tapering is more than just resting. Volume is reduced in the plans, but some intensity remains. The point of the taper is to peak. I paid attention to the prescribed effort levels and it really paid off. I was ready to race.
-Volume: I did do some extra running, but I made sure not to hinder downstream training. Most of it was just to spend time with the wife and kids.
-@Coach- Like everyone says, I am going to find some of the time I need on the bike. The great thing about power is that it will be easy to measure progress.
A couple thoughts....
1 - Your bike split on 164 pNorm is incredibly efficient. I have to imagine you could find a combination of increased IF to the .71ish range and finda way to lower your VI to 1.05ish (i can't imagine going much lower on this course) and knock of some real time without impacting your TSS significantly.
2 - I am with you on the run...I had a very similar approach...go harder on the run than the 'standard' EN execution. That said, we are FOPish runners so can probably afford to do this more than others.
3 - If you are going to make a run at Kona you may also consider deviating from the EN 'limited/no swimming' approach in off season. With a 1:19 split you are MOP here vs. FOP everywhere else. If you haven't used a 1-1 swim coach may be something to consider to get you into the sub 1:10 level.
FOP, swimming and I generally are not used in the same sentence. Woohoo! I made some big gains this year, but I still have quite a ways to go. I am all over the coaching idea. I live in the middle of a cornfield, but I found some help.