David Leventhal's IMCDA Race Report
I've posted up a RR with a bit more detail and some pictures on my blog - http://davidleventhal.org/2014/07/07/2014-imcda-racereport/
Stats:
- Race Time: 12:32:45
- 40 year old male
- First IM - I've completed two half Ironman races (Austin in 10/2013 in 5:19:xx & Oceanside in 3/2014 in 5:50:xx)
- FTP – 238
- VDOT - 47.2 (Disclaimer - this VDOT is overstated; though I'm not sure by how much. Since my last 5k test I've had to wrestle with some nagging hamstring & glute/hip pain that greatly reduced my volume in April & June. In fact, due to my left glute/hip pain during the 22 days leading up to the race I only ran two times - both less than 3 miles each & had to stop each time due to the pain flaring up.)
RACE MORNING
I woke up at 3:30 a.m. and had the core diet breakfast - 3 1/2 cups of applesauce with a scoop of vanilla whey protein, a banana & 24 ounces of Perform. This gave me a little over 900 calories & 210 carbs. Woke up the wife and six kiddos and we left the house around 4:40 a.m. Quick 5 minute drive over to Ironman Village, found a good parking spot that was close to transition and went to get checked in.
Handed off my bike & run special needs bags, went through body marking to get #1906, plastered on my arms and a big old "40" on the back of my left calf. Walked over into T1 to put my nutrition on my bike and pump up my tires. I was going to start the bike with three 24 ounce bottles of Perform; two Powerbars and about 8 GUs. Once I felt good about my bike I went and checked on my T1 & T2 bags to make sure I knew where they were.
Once this was done I went and found my family who had positioned themselves on the retaining wall right across from the swim exit. My oldest son and I then made our way to the flag pole at on the point where some other EN'ers had duct taped a red Sharpie so we could write a "TJ" on our right shoulder as a way to dedicate the memory of Timothy Jenks; the 13 year old son of EN member William Jenks. Timothy was killed earlier in the week on a training ride & the red "TJ" that we drew in block letters on my shoulder would be a reminder of the fragile nature of this life and hopefully, a small encouragement to the Jenks family.
After that we headed back over to the rest of the family and I grabbed my wetsuit to go get ready. As I was making my over to the men's changing tent I had a slight nagging feeling about my bike as I'd noticed during my recon ride on Thursday that my rear derailer wasn't shifting as easily as it should have - though it would eventually get into the right gear. I figured it would be fine & I wouldn't mess with it. But as I was walking to the tent I noticed the bike tech line was basically empty so I went over, grabbed my bike & took it to have the guys look at it. The tech made some adjustments and it appeared as though the derailer was now working properly.
Once I got my bike re-racked I dressed in the men's changing tent; making sure to apply plenty of body glide on my ankles, wrists and neck/chin. Once the wetsuit was on I grabbed my earplugs, goggles, neoprene cap, IM swim cap & a 24 ounces throw away Gatorade bottle that I'd filled up with Perform. By this time the area was swelling with people and getting back to my family took longer than I anticipated. Finally found them, gave hugs & kisses, had a brief moment to thank my bride and to let her know that I knew that none of this would be possible without her and her ridiculous support...we took a quick picture and then I made my way down to the beach.
Once I got on the beach I sipped the Perform until it was gone and then made my way into the swim warm-up area so I could get in the lake & get over the initial cold shock, fill my wetsuit with water, stretch my arms/shoulder a bit with a brief swim & pee...oh how I had to pee! The 48 ounces I'd consumed in the previous two hours was now working its way through my already hydrated system.
With about 10 minutes to go I positioned myself at the very front of the 1 hour to 1:15 seeding group. And then I waited to start an event that for years I'd told myself I could never do.
SWIM
2.4 Miles - 1:06:15 - http://connect.garmin.com/activity/531939727
The cannon went off and the under 60 minute group quickly rushed into the water. And within 2-3 minutes I was in the water...and within another 30 seconds all the nervousness was gone. It was time to get to work. The swim was a two loop course in the shape of a rectangle that we would swim counterclockwise twice - getting out of the water and running over a timing mat at the end of the first lap.
There was a pretty strong wind that had whipped up the lake and as a result the water was pretty rough on the way out though we had some help from the current on the way back in. The rolling swim start was nice and though there was contact with other swimmers it was minimal. I've noticed that on these longer swims it takes me about 400-500 meters to get into my groove - for my shoulders to warm up and to start feeling good about my form and this was the case for this swim. I finished the first lap in 31:57. Out of the water, spotted my family gave them a wave and then back into the lake for the second lap. It felt like the winds had picked up on the second loop because the waves felt bigger and more difficult to swim through and though I thought I swam the second lap better my time was about 2 1/2 minutes slower than the first lap. I exited the water in 1:06:15 and I felt great.
T1
6:14
Out of the water, up the ramp to the wetsuit strippers who promptly pulled my suit off me. Grabbed the wetsuit and jogged over to get my bike bag and then into the changing tent. Quickly dried myself off, helmet on, arm warmers on, nutrition in my jersey pockets, sunglasses on, shoes on (I'd planned on running with them to the mount line and then putting them on but I made called an audible and put them on in the tent - though I'm not sure why I did that) and out of the tent. I made a quick stop so a few volunteers could apply some sunscreen and off to my bike.
BIKE
112 Miles - 6:36:32 - http://connect.garmin.com/activity/531939733
Oh...the bike - how I love/hate you! Like the swim...and the run, the bike was a two loop course with part A of each loop taking us out through town and out by the lake with and part B of the loop being a long 21 mile or so out and back on highway 95.
I've decided that my bike execution is the weakest part of my triathlon game. I'm a relative newbie when it comes to my power meter so I'm still learning the art keeping my watts down. I tried to ride nice and easy for the first 35-40 minutes; and as predicted by the coaches I was passed left and right by other folks. I kept reminding myself that it was going to be a long day & there was no reason to go out hard on the bike...still, I didn't like the feeling of being passed like I was standing still. But I tried to stick to the plan.
When we finally got to the left hand turn that would put us on highway 95 I was discouraged to realize that we'd turned directly into a stiff headwind and that we would likely be riding into said headwind for the duration of the 21 miles out...which also happen to be mostly uphill. I struggled...really struggled to keep my watts down. My goal was to ride at an average NP of 159 watts (67% FTP) for the first 35-40 minutes and then settle into 167 watts (70% FTP) for the duration of the ride. Well...that didn't work so well for me. Let me just say that the 21 miles out on 95 was awful - I knew I was riding too hard...I knew it would probably hurt me later in the day but I just couldn't figure out how to keep the watts down. Very frustrating. When I finally hit the turnaround it was like I’d been received a hug from a sea nymph riding a white unicorn with a rainbow coming out of its butt! I was so happy to be turning around! The ride back was great - kept the the gas on..wind at my back and, with the exception of one pretty good climb it was largely downhill or flat.
Back into town; spotted my family...gave them the thumbs up and started the second 56 mile loop. Through town...down by the lake...up the hill...passed on getting my special needs bag and then spotted my family again and headed back to 95 and that same stinking headwind. This second time around I'd made some adjustments and though I was still riding harder than I should have been I felt like I was in a better spot than the first loop; albeit, going slower because I was riding less hard. The benefit of the second loop was largely mental - that is, I knew how far I had to go before I could turn around. Got a chance to chat with some EN folks for a couple of seconds on this second loop and before too long I was making the turn to head back into town. Fast and mostly downhill the last 20 miles went by quickly (I hit 45.2 MPH on one of the downhill sections on the backside – which is a record for me) and as I entered the transition area I was able to see my family again. Hit the dismount line and a wonderful volunteer grabbed my bike and off to get my run bag.
Bike Nutrition
I stuck to my nutrition plan of 24-37 ounces of Perform an hour + 1 GU at the 30 minute mark of each hour and 1/3 Powerbar + 1 salt cap at the top of every hour. Since the temps were in the 60s for most of the day my fluid intake was probably too much. How do I know, you ask? Maybe because I had to pee (and this is not exaggeration or hyperbole) no less than 10 times while on the bike. Fortunately for me...and unfortunately for those behind me; I've gotten pretty adept at peeing on the bike so while it didn't cost me a ton of time...it was very annoying. I kept thinking back to Oceanside in March where I suffered a severe calf cramp halfway into the run and I told myself I'd rather pee a bunch than cramp.
The tape confirms what I knew internally – that is, I rode the bike too hard. Here are the details of my ride:
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Comments
I think that your FTP is higher than you think it is. If you really did a 370 TSS ride I think you would have blown up big time on the run, but you didn't. Have you been testing only inside? Testing on the trainer is really hard, especially if you don't have enough fans blowing on you and have had some practice at it.
Then if you add in better execution on the bike....that is a pretty high VI you had there!.....I think it would be a slam dunk to break 12.
One last thing. I know you didn't hit your goal pace/splits on the run, but IMHO, that was STILL a darn good run given the bike that preceded it! I think a lot of people would have been toast after a bike with a VI like you had. I think you got some serious mental fortitude
Bottom-line....completed your first IM with and awesome family to cheer you on and I'm sure be inspired by you....Awesome day in my books!!
Hey David,
Congrats on such a well executed first Ironman! That's what we like to see!
And to back up Peter...your FTP is wrong. If you put up 368 TSS at an IF of .74 you'd still be out there on the run course...
And your wife is a rockstar! I say the Clan Levanthal on Lakeside at about 5pm. They were still going strong and your wife wasn't drinking yet. Bonus!
David- great race on a hard day. As far as going sub 12, I guarantee that if the wind wasn't as bad you would have gone better than 12 this time. Don't over estimate the effect of a headwind like that. I had a VI similar to yours and it killed my run.
It was great to meet you and the family. I am sure we will race again, hopefully under gentler conditions.
D - very well controlled and gritty performance for a first IM. The fact you're thinking of sometime doing another speaks volumes about how you handled the day. I have no doubt you have a sub 12 hour IM in you - low 11 hours is clearly visible in your performance on the right day and course. For reference, you and I had basically the same run time and splits on this day, along with similar VDOT. Last fall, I ran 4:11 @ IM AZ. That's what happens when you keep up an even pace the whole way to the end. That's your target now! (Make it 4:15 in the CDA course for the 4 "hills")
How do you get there? Your biggest issue for future race day bike execution (apart from knowing your true FTP) is learning how to ride steady. Making it a part of your weekly long rides in the three months before the IM is critical to hard wiring the skill so it comes naturally when faced with challenges like the wind and hills we had on 95. Your VI for the whole ride was 1.10. This more than anything else put you in a hole as far as the run was concerned. The fact that you ran the "whole" way is testament to your grit and mental preparation. Getting that VI down into the range of 1.05/6 on this course will give you the ability to leverage your VDOT and find those 26 minutes on the run I challenged you with above. Even if you go no faster on the bike, there's your sub 12 right there.
One thing I was reluctant to do before the race was to caution everybody about the wind expected on race day. It was predicted to be 15 mph from the SSW, with gusts of 22, between the hours of 10 and 3. I knew exactly how that would play with our heads on the way out from town, and the opportunities it would offer on the way back. But it seemed too late in the game to inject that anxiety onto others the day before the race. The NWS and wundgerground.com both have excellent graphs which show their hourly predictions - temp wind, cloud cover, humidity, wind speed and direction, etc - for the next 24 hours; checking those out the morning of the race has proved invaluable to me at various venues. Knowing that the temp was going to be in the 50s for the first loop with no real sun, prompted me to not add any extra fluids over the 60 oz I had planned as a minimum in the first 3 hours, and I still pee'd three times during the first loop.
Bottom line - anybody who runs the entire marathon on his first IM attempt has reason to be very proud of his preparation and performance. It's such a long complicated day, you've now discovered just how many moving parts there are to manage.
David....great job. Congratulations!
Thanks for y'alls feedback! Very helpful for me as I continue to process the race. The understated FTP makes a lot of sense to me. I posted up to my blog an updated race report; which I added some lessons learned and a bunch of pictures. Thanks again!!
http://davidleventhal.org/2014/07/0...acereport/