Fred Hansen GFT 140.6 Race Report
Update - It seems 119 finishers versus what I first though was only 79. Was 64th OA, and 8th out of 18 AG.
Sorry, I didn't have a lot of spare time to get this done, but adding the Garmin info for both swim loops, bike and run. I inadvertently stopped my watch on the bike trying to get my HR info viewable. Also on the run, I stopped it inadvertently for an even briefer moment.
My bikes zones should have been:
Z1 107-129
Z2 129-147
I had a good taper leading up to race, and if anything did slightly less and definitely was rested. I drank a glass of Carbo Pro in the morning and night leading up to the race for 4-5 days. I had Friday off and drove 2 hours to race site and arrived mid day. Got checked in, race brief at 2pm, and went to Carrabba's for an early dinner starting about 4:15. Hotel was The Hampton Inn about 3 miles from race site, and just across street for dinner. Got all my special needs bags, etc, setup after dinner and relaxing by 7pm. I had my 700 calories of Naked Smoothie at 1:30am, had 200 more smoothie calories at 4:30. Sipped on sports drink with Carbo Pro leading up to the race. Race started at 7:36am. Was right up front for the swim and was not wetsuit legal, so wore my Blue Seventy swim skin. Had a great swim, and thought I had kept my pace on the 2nd loop, but was a couple minutes slower. Swim could have been a little short since I swam a 1:07, and could have been a normal 1:10-1:15 range. I did have a smooth swim with really no issues. Had great form, very comfortable pace, and the only real issues were my swim cap must have been coming off but never realized it until skipping through the water to begin the 2nd loop and someone alerted me to the fact. And the other issue was that as I was skipping/getting through the very shallow entry for the 2nd loop, was that I could feel some hamstring tightness/mild cramping.
Took my time in the transition to remove my swim skin, put on my helmet, compression sleeves, bike jersey top and bike shoes before heading to my bike. Both transitions for the day were in the 6-7 min range. I've done a lot of races and go much quicker for short distance races, but never fret over a few extra minutes for IM races. I felt really good heading out onto the bike. I had a two hour bottle on my down tube and an hour bottle on my aero bottle between my aero bars. This gave me 3 bottles worth of 24 oz for the first two hours. I had another 2 hour concentrated bottle for at special needs end of loop 1 and 2, with the #2 bag having my run formula, which Infinit and I decided it was better for my stomach issues off the bike. Never had any stomach issues on the day. I got a water bottle at each aid station at approx miles 10, 20, and 30 of each loop. I would make sure I had some bike drink concentrate in my aero bottle and then fill the rest of the way up with water and discard the water bottle within the discard area. No issues there. Always had a slight urge to pee on the bike, but only pee'd at mile 90 when I stopped at aid station for a banana and stretched due to cramping. I knew I had ridden too hard for the first 80 miles and had cramping issues, but never imagined cramping like I did from the very beginning of the run.
Over ten family members were at the race by the time I finished the bike, and I was disappointed that I felt so bad and ended up not being able to run off the bike. I have had every possible issue off the bike and knew in had ridden too hard, yet again. I've gotten off the bike in Louisville in 2009 with stomach issues and ran a 5:20. Had left knee and left hip flexor issues in Louisville in 2010 and ran a 5:57. Both years I biked 6:06, with an almost 15 min flat repair in 2009. In 2010 it was hotter, but my overall finish improved quite a bit, despite a slower run and slower overall finish time. 13:31:20 in 2010 versus 12:58:09 in 2009. In CDA 2011 I biked 6:11 and ran 5:48 for a total 13:32:40. I had stomach issues early of run in CDA and then hip flexor issues that only allowed me to run 50-80 strides at a time before pain was too much. No issues with left knee, stomach, or hip flexor this year. If I had properly executed my bike and possibly took in a few more calories and drink on the bike, then I believe the run would have been 4:30-5:00 hours without a doubt. I haven't been successful on the run yet, and really haven't done well on the run in HIM either.
My nutrition on the bike is still a work in progress. I think I'm getting closer though and having to pee on the bike needs to improve. I've never been able to pee while riding and when I had to pee more during the bike and stopped during IM races, those races I had stomach issues taking in enough fluids during the bike. I'll keep increasing my FTP, so I can ride at speeds I seem to make myself ride at, without riding above my Z1-2 range. Maybe if I figure out my HIM bike and have a good run, I can then get my IM bike and run in order. I know a good HIM doesn't make a good IM, but since I have some of the same bike to run issues, it should help.
Going back to this course for HIM on March 22nd and at least ride 56 miles properly and see how the run goes. I want to do this IM again and get it right, but I'm looking at possibly Louisville a 3rd time next year with my EN training.
One other note, in the past IM races I've used 1st endurance Optygen as well as endurolyte stuff on the bike and run which could have kept cramping issues at bay, but contributed to stomach issues? With Infinit product my goal was to help my stomach issues and get everything from my fluids. I'll need to work on a combination of things as I've read people talking about magnesium, salt, etc, yet I don't have a good grasp on that stuff.
http://connect.garmin.com/activity/393213332#
http://connect.garmin.com/activity/393213356#.UnJMsOiL0K0.email
http://connect.garmin.com/activity/393213434#.UnJM5xhC2nc.email
http://connect.garmin.com/activity/393213525#.UnJNFWvvSDA.email
Not much to report here, since I totally blew my race with failure to bike smart on race day. I believe everything leading up to the race went well. Nutrition plan before and during seemed fine. I never tested my Garmin 330 in an ironman and had the multisport setting incorrect for the bike. I had the run setup, but didn't do the bike setup, so I had no HR data available to me. I train by Power indoors and track HR as well, so when I'm on my bike outdoors I know where my HR should be. With no HR data available to me ( I tried to bring it up by making changes on the fly, but didn't get it done and went on riding) I just rode by feel. I thought I was riding all the hills properly spinning in my easiest gear, but ultimately rode all the other sections at anywhere from 15-20 beats too high. Which meant my HR stayed high even in the hills basically.
The only part of the bike I rode correctly (to some degree) was the last 32 miles or so because the previous 90 miles wiped me out. Temperatures on bike were approx 80-87 for the most part, and all the climbs at too high a HR killed my race. I noticed cramping while spinning up hills at this point, and began to slow things down. I rode the first two loops in roughly 2 hours for 38, and 37 miles each. Then rode the 3rd loop of 37 miles in about 2 hours 25 minutes, and basically my HR was then in the correct zone by default.
I should have been riding at about 130 HR early on, then up to 140 or so. I was about 145-150 early and then higher at times. I was thinking I was going to ride about 2:10-2:15 for each loop, so I should have known and been smart enough to pull back. Hardly know one does the race, so it wasn't like people were flying by me at any time, and I couldn't resist the urge to go after them. Out on the course, you hardly knew a race was going on. I just didn't execute my race plan.
I could feel my right inner thigh cramping first spinning up hills in the aero position, so sat up to stop the cramping. I drank all my fluids I planned to take in. At mile 90 the cramping could be felt, so I stopped for a breather to pee, stretch, and eat a banana. Off I went again and was forced to go much slower and survive.
Once in T2, I was in trouble, and immediately out on the run my right leg was cramping on the flats. Running the hills was impossible. Walking up hills my right inner thigh cramped, and walking down hill my right hamstring cramped. Very painful cramps. I kept getting as much fluids, endurolytes, gels in me as my stomach could handle. It took a long time for any of it to kick in and before my cramping resolved, I was starting to feel my shins hurting and my right foot would also cramp when trying to run. As I was reduced to only walking and chicken broth getting into my system, finally I could run without cramping. Bad thing is that my feet and shins hurt, plus my legs were completely dead. The best I could run on the day at this point, was to get in under the 15 hrs.
GFT 10/19/2013
Total 14:58:34
Swim 1:07:04 (32:11 & 34:53) (29th)
T1 6:33
Bike 6:22:15 (23rd)
T2 6:20
Run 7:16:24 (79th - 79 total finishers)
127 people had swim and bike times, but only 79 finishers. Another 20 didn't start the bike.
Interesting note is that my left aero arm pad flew off at mile 23 of the bike while going 35 miles an hour down a steep hill, and I chose not to go back and retrieve. Probably a bad decision!? At the end of bike loop #1 (38 miles) I wrapped a spare tube from my special needs bag around my plastic aero pad holder. At the end of loop #2, I added a 2nd tube around it. Got the job done, and much better than the 15 miles I rode without it. Tried to attach a photo of my aero tube arm pad, but can't with the iPad.
As far as a tough bike and challenging run race, great aid station help, ideal swim setup, transition areas and no lines for the bathroom, it is a great venue. If you totally fail to execute your bike plan on some steep climbs and their second highest temperatures in 23 years, as well as only the second time non wetsuit legal, then not such a wonderful race.
In the end, it was tougher walking the run with cramps, than being able to run. I'm with Paul Hough...do the Aqua Bike in 2014, then the 25th anniversary race in 2015. I'm not sure I'll be ready to try again in 2015?
One good thing. I hadn't had the chance or money to get any EN gear, so I didn't represent us unfairly for my mistakes. I know how we train and should race works. My biking is much stronger with EN, as well as my running improving and nothing lost on the swim side. I will continue to live and learn.
Sorry, I didn't have a lot of spare time to get this done, but adding the Garmin info for both swim loops, bike and run. I inadvertently stopped my watch on the bike trying to get my HR info viewable. Also on the run, I stopped it inadvertently for an even briefer moment.
My bikes zones should have been:
Z1 107-129
Z2 129-147
I had a good taper leading up to race, and if anything did slightly less and definitely was rested. I drank a glass of Carbo Pro in the morning and night leading up to the race for 4-5 days. I had Friday off and drove 2 hours to race site and arrived mid day. Got checked in, race brief at 2pm, and went to Carrabba's for an early dinner starting about 4:15. Hotel was The Hampton Inn about 3 miles from race site, and just across street for dinner. Got all my special needs bags, etc, setup after dinner and relaxing by 7pm. I had my 700 calories of Naked Smoothie at 1:30am, had 200 more smoothie calories at 4:30. Sipped on sports drink with Carbo Pro leading up to the race. Race started at 7:36am. Was right up front for the swim and was not wetsuit legal, so wore my Blue Seventy swim skin. Had a great swim, and thought I had kept my pace on the 2nd loop, but was a couple minutes slower. Swim could have been a little short since I swam a 1:07, and could have been a normal 1:10-1:15 range. I did have a smooth swim with really no issues. Had great form, very comfortable pace, and the only real issues were my swim cap must have been coming off but never realized it until skipping through the water to begin the 2nd loop and someone alerted me to the fact. And the other issue was that as I was skipping/getting through the very shallow entry for the 2nd loop, was that I could feel some hamstring tightness/mild cramping.
Took my time in the transition to remove my swim skin, put on my helmet, compression sleeves, bike jersey top and bike shoes before heading to my bike. Both transitions for the day were in the 6-7 min range. I've done a lot of races and go much quicker for short distance races, but never fret over a few extra minutes for IM races. I felt really good heading out onto the bike. I had a two hour bottle on my down tube and an hour bottle on my aero bottle between my aero bars. This gave me 3 bottles worth of 24 oz for the first two hours. I had another 2 hour concentrated bottle for at special needs end of loop 1 and 2, with the #2 bag having my run formula, which Infinit and I decided it was better for my stomach issues off the bike. Never had any stomach issues on the day. I got a water bottle at each aid station at approx miles 10, 20, and 30 of each loop. I would make sure I had some bike drink concentrate in my aero bottle and then fill the rest of the way up with water and discard the water bottle within the discard area. No issues there. Always had a slight urge to pee on the bike, but only pee'd at mile 90 when I stopped at aid station for a banana and stretched due to cramping. I knew I had ridden too hard for the first 80 miles and had cramping issues, but never imagined cramping like I did from the very beginning of the run.
Over ten family members were at the race by the time I finished the bike, and I was disappointed that I felt so bad and ended up not being able to run off the bike. I have had every possible issue off the bike and knew in had ridden too hard, yet again. I've gotten off the bike in Louisville in 2009 with stomach issues and ran a 5:20. Had left knee and left hip flexor issues in Louisville in 2010 and ran a 5:57. Both years I biked 6:06, with an almost 15 min flat repair in 2009. In 2010 it was hotter, but my overall finish improved quite a bit, despite a slower run and slower overall finish time. 13:31:20 in 2010 versus 12:58:09 in 2009. In CDA 2011 I biked 6:11 and ran 5:48 for a total 13:32:40. I had stomach issues early of run in CDA and then hip flexor issues that only allowed me to run 50-80 strides at a time before pain was too much. No issues with left knee, stomach, or hip flexor this year. If I had properly executed my bike and possibly took in a few more calories and drink on the bike, then I believe the run would have been 4:30-5:00 hours without a doubt. I haven't been successful on the run yet, and really haven't done well on the run in HIM either.
My nutrition on the bike is still a work in progress. I think I'm getting closer though and having to pee on the bike needs to improve. I've never been able to pee while riding and when I had to pee more during the bike and stopped during IM races, those races I had stomach issues taking in enough fluids during the bike. I'll keep increasing my FTP, so I can ride at speeds I seem to make myself ride at, without riding above my Z1-2 range. Maybe if I figure out my HIM bike and have a good run, I can then get my IM bike and run in order. I know a good HIM doesn't make a good IM, but since I have some of the same bike to run issues, it should help.
Going back to this course for HIM on March 22nd and at least ride 56 miles properly and see how the run goes. I want to do this IM again and get it right, but I'm looking at possibly Louisville a 3rd time next year with my EN training.
One other note, in the past IM races I've used 1st endurance Optygen as well as endurolyte stuff on the bike and run which could have kept cramping issues at bay, but contributed to stomach issues? With Infinit product my goal was to help my stomach issues and get everything from my fluids. I'll need to work on a combination of things as I've read people talking about magnesium, salt, etc, yet I don't have a good grasp on that stuff.
http://connect.garmin.com/activity/393213332#
http://connect.garmin.com/activity/393213356#.UnJMsOiL0K0.email
http://connect.garmin.com/activity/393213434#.UnJM5xhC2nc.email
http://connect.garmin.com/activity/393213525#.UnJNFWvvSDA.email
Not much to report here, since I totally blew my race with failure to bike smart on race day. I believe everything leading up to the race went well. Nutrition plan before and during seemed fine. I never tested my Garmin 330 in an ironman and had the multisport setting incorrect for the bike. I had the run setup, but didn't do the bike setup, so I had no HR data available to me. I train by Power indoors and track HR as well, so when I'm on my bike outdoors I know where my HR should be. With no HR data available to me ( I tried to bring it up by making changes on the fly, but didn't get it done and went on riding) I just rode by feel. I thought I was riding all the hills properly spinning in my easiest gear, but ultimately rode all the other sections at anywhere from 15-20 beats too high. Which meant my HR stayed high even in the hills basically.
The only part of the bike I rode correctly (to some degree) was the last 32 miles or so because the previous 90 miles wiped me out. Temperatures on bike were approx 80-87 for the most part, and all the climbs at too high a HR killed my race. I noticed cramping while spinning up hills at this point, and began to slow things down. I rode the first two loops in roughly 2 hours for 38, and 37 miles each. Then rode the 3rd loop of 37 miles in about 2 hours 25 minutes, and basically my HR was then in the correct zone by default.
I should have been riding at about 130 HR early on, then up to 140 or so. I was about 145-150 early and then higher at times. I was thinking I was going to ride about 2:10-2:15 for each loop, so I should have known and been smart enough to pull back. Hardly know one does the race, so it wasn't like people were flying by me at any time, and I couldn't resist the urge to go after them. Out on the course, you hardly knew a race was going on. I just didn't execute my race plan.
I could feel my right inner thigh cramping first spinning up hills in the aero position, so sat up to stop the cramping. I drank all my fluids I planned to take in. At mile 90 the cramping could be felt, so I stopped for a breather to pee, stretch, and eat a banana. Off I went again and was forced to go much slower and survive.
Once in T2, I was in trouble, and immediately out on the run my right leg was cramping on the flats. Running the hills was impossible. Walking up hills my right inner thigh cramped, and walking down hill my right hamstring cramped. Very painful cramps. I kept getting as much fluids, endurolytes, gels in me as my stomach could handle. It took a long time for any of it to kick in and before my cramping resolved, I was starting to feel my shins hurting and my right foot would also cramp when trying to run. As I was reduced to only walking and chicken broth getting into my system, finally I could run without cramping. Bad thing is that my feet and shins hurt, plus my legs were completely dead. The best I could run on the day at this point, was to get in under the 15 hrs.
GFT 10/19/2013
Total 14:58:34
Swim 1:07:04 (32:11 & 34:53) (29th)
T1 6:33
Bike 6:22:15 (23rd)
T2 6:20
Run 7:16:24 (79th - 79 total finishers)
127 people had swim and bike times, but only 79 finishers. Another 20 didn't start the bike.
Interesting note is that my left aero arm pad flew off at mile 23 of the bike while going 35 miles an hour down a steep hill, and I chose not to go back and retrieve. Probably a bad decision!? At the end of bike loop #1 (38 miles) I wrapped a spare tube from my special needs bag around my plastic aero pad holder. At the end of loop #2, I added a 2nd tube around it. Got the job done, and much better than the 15 miles I rode without it. Tried to attach a photo of my aero tube arm pad, but can't with the iPad.
As far as a tough bike and challenging run race, great aid station help, ideal swim setup, transition areas and no lines for the bathroom, it is a great venue. If you totally fail to execute your bike plan on some steep climbs and their second highest temperatures in 23 years, as well as only the second time non wetsuit legal, then not such a wonderful race.
In the end, it was tougher walking the run with cramps, than being able to run. I'm with Paul Hough...do the Aqua Bike in 2014, then the 25th anniversary race in 2015. I'm not sure I'll be ready to try again in 2015?
One good thing. I hadn't had the chance or money to get any EN gear, so I didn't represent us unfairly for my mistakes. I know how we train and should race works. My biking is much stronger with EN, as well as my running improving and nothing lost on the swim side. I will continue to live and learn.
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I figure I could have given back 15-20 minutes per 37-38 mile per bike loop, and kept my 3rd loop speed the same, then ran about 2 - 2 1/2 hours quicker to place in top 3 of my AG instead of 8th. The training was there thanks to EN.