Eric DePoto's IM Boulder Race Report
First I will do a quick summary of the days leading up to the race then the actual day of the race after that. I arrived on Tuesday in hopes of getting acclimated to the altitude and environment. Our bikes didn't arrive till Thursday, so there was no big rush to get things going. Wednesday I did a recon of the bike course with a Garmin to see the false flats and an idea of how they were. It was raining so I couldn't get too much into the course but I did get a good feeling for what would be ahead. That night I was able to get a 45' run in along a portion of the run course (it stopped raining for a little bit). Thursday I got up and went to registration early, mainly because our bikes were right there and I wanted to get on the bike in the afternoon so see if any problems emerged during the transport from NC. RnP are very correct when they say, "Don't go to reg/expo when it first opens!" Not only was it a mud pit, but it was crazy crowded. I did get my bike and was able to ride the run course that afternoon, as the sun came out and started to dry things off. Friday I didn't do much, went for a 30' run and went to the expo and walked around town. Starting on Thursday, for lunch and dinner I was incorporating a higher amount of carbs in my meals to maintain my glycogen store levels. Saturday morning, I did the "Pancake breakfast!" I just love that day!!! After that, I went back got all my bags ready, as well as my bike. I went to T1/swim start and dropped off my bike. I was on the farthest rack from transition, right next to the bike exit. After dropping off my bike, I utilized this time to also get a small swim in inside to roped area. I did not feel that I needed to pay $20 to swim outside the "Roped swim area" of the Res. So after a few times around that I felt good and went and dropped off the T2 back at the Boulder HS. After that I went to church and chilled for the night. Dinner consisted of chicken, some pasta and vegies. No more than a hand size portion of each. I was in bed by 830pm.
Race morning:
0300: I got up and started my day. I ate a bowl of cereal and a water bottle of IM perform. I also had a large cup of coffee. I finished getting my bottles together for the SN bike bag. Mainly the bottles were frozen from the night before to be cold when I got there later that day.
0430: I left for the race which mainly meant that I had to walk about 6 blocks to BHS for the buses to take us to the Res. I got to the Res. shortly after and was able to finish putting the bottles on the bike, deal with special needs and just mentally get ready for the day. Due to the fact that both athletes and spectators were coming over on the bus, the Res. was crazy packed, so finding an area to chill was a need.
0630: The swim was a rolling start and I was in the beginning of the 1hr-1:15 slot. Although it was a rolling start, it felt more like a mass start with everyone so close. The first leg out the sun was my right side. So since I breathe on that side, I had a tough time sighting the buoys with all the swimmers as well. After the first turn the sun was not an issue, however getting the crap beat out of me from other swimmers was still consistent and remained until the second turn. After that, the crowd lightened up and I was able to be more consistent with my stroke.
I got out of the water in 1:15 (keep in mind that most of peoples Garmin's registered the swim at 2.6mi) and ran into T1. This was a winding transition but very clear on where to go. Upon exiting T1, they had a sunscreen area with volunteers to lather you up. I found this to be very nice. As I left I held both my shoes and my helmet in my hands. This allowed for the sunscreen to get on my head and I did not want my cleats to get messed up with such a long run to my bike from transition. When I got to my bike I put my shoes on and grabbed my bike to head out. On the bike I had a tough time with my heart rate being elevated due to the altitude. **Before today, I had NOT felt the altitude hit me.** I also was going to high in my watts and kept trying to lower them but the false flat you encounter as you leave the Res. was consistent for the next few miles. It truly took me 20 miles to finally find my "Box" and calm down and just accept that I cannot chase the numbers. This is vital and Rich talked about this on the course review. I kept thinking that I was fine and the altitude was not affecting me. I was wrong! After I settled in I was good till after mile 80. That is around the area I lost 2 bottles (I was able to recover one of them) then shortly after that I was given a 4' penalty for drafting (which was BS because a whole group of us were going up a false flat and I just so happened to be the last one and was passing people the slowest). After that, I was a little mentally off and now missing an hour of nutrition. I tried to regain it later at an aid station, but I still was light carbs by a couple hundred.
Finishing the bike in 6:23, I was pleased but concerned as my legs were feeling tired from the bike. I approached T2, got off my bike but left my shoes on the bike because it was about a 400yd run into the actual transition area. **Note I had left my socks on and this was beneficial because there were areas where the black mats and black top were so hot that it blistered peoples feet. I got my run bag, went into the tent and did the same thing I did in AC, I took a minute to get refocused for the run. So 10' later I came out, got re-lathered down with sun screen and off on the run I went. For the first 6 miles I tried to maintain a Z1+30" rule and I did. But after that, I pretty much kept it. I could not catch my breath and my innercostal muscles were flat worn out. Miles 13, 19 felt rough, and mile 24 I purposely went slow so I could at least finish the entire last mile running. All in all I think I ran without walking a total of 3-4 miles. This is where the altitude really beat me up. So with a run time of 5:23 I was finally finished with a 13:18. I had a goal of 12:30-13:30 so I cannot complain. After the race I took my recovery drink, 3 sprites and half a slice of pizza.
Things to remember on the swim: its crowded so either go wide or get hit. If you breathe on the right, the sun will mess you up on the first leg. If you breathe on the left, the last leg will be difficult to sight. T1: If you can wear socks for the bike, carry your shoes and helmet to the bike. Bike: Observe the false flats and DON'T CHASE NUMBERS! Also the railroad tracks a bad so be careful (there was 4 of them). T2: Its long and can be hell on your feet. Be glad you wore socks. Again, use the sunscreen. RUN: The run is hillier than it appears. Also carry salt with you, there was NONE on the course. Finally, take it in, 'cause it was beautiful...and I mean the whole course!
run
http://connect.garmin.com/modern/activity/560744901
bike
http://connect.garmin.com/modern/activity/564201295
swim and bike
http://connect.garmin.com/modern/activity/560744896
Comments
You are spot-on with respect to managing the long transitions (I'm sure they will make changes to avoid the burnt feet next year).