Mark Stahlkopf IM Wis 2014 race report
Mark Stahkopf Ironman Wisconsin 2014 race report.
Some personal info:
Age: 47
FTP: 262
Vdot: 40
Years in Triathlon: 3, Second season with EN.
Race goal: Since this was my first full distance my only goal was to execute to the best of my ability and finish with a smile on my face. Based on my training and recent race rehearsal I had some time goals in mind.
Race Morning:
Woke up at 2:30 Sunday morning to eat my normal pre race meal consisting of 5 cups of applesauce mixed with a scoop of protein powder and a bottle of Naked Fruit Smoothie (590 calories) then went back to bed. The alarm went off again at 4:30.
Made a quick cup of coffee & headed over to Menona Terrace for bike tire check and body marking, then met the team for the morning picture.
Made a quick cup of coffee & headed over to Menona Terrace for bike tire check and body marking, then met the team for the morning picture.
Swim: (1:26:xx)
Per Coach Rich’s advice I lined up near the ski ramp and, since I’m not a fast swimmer, seeded myself toward the back of the pack. My goal for the swim was to stay relaxed and swim at an easy pace. I just focused on form the whole time & didn’t let any
of the contact bother me. This was the longest open water swim I had ever completed. Out of the water in 1:26 whoot!
of the contact bother me. This was the longest open water swim I had ever completed. Out of the water in 1:26 whoot!
T1: (9:xx)
After a quick stop at the wetsuit stripper I jogged up the inside lane of the helix and into transition. Last year I had volunteered in the change area and learned that it is very crowded in the front section of the change room just behind the curtain. If you run through
to the back line of chairs you will have a volunteer all to yourself. Once there I strapped my helmet on, pulled my arm sun sleeves thingies on, shoes in hand and was out the door. My bike was located in about row 25 so I ran the whole length of transition with my bike while holding my shoes. Put my shoes on just before
the mount line started the Garmin and headed down the helix.
to the back line of chairs you will have a volunteer all to yourself. Once there I strapped my helmet on, pulled my arm sun sleeves thingies on, shoes in hand and was out the door. My bike was located in about row 25 so I ran the whole length of transition with my bike while holding my shoes. Put my shoes on just before
the mount line started the Garmin and headed down the helix.
Bike: (5:58:xx)
FTP: 262
Goal : to ride at 172-175 (65%) for 90 minutes then at 183 (70%) for the rest. Stay Aero & ride the En way with a VI of 1.07.
Nutrition plan: One bottle of Perform every 30 minutes plus one third of a Honey Stinger Wafer each hour. (390 cal/hour)
I knew that because I am a slower swimmer I would have to deal with some bike traffic for a while. I didn’t realize that there would be people riding four and five wide across the road. I was riding along at my bucket of chicken pace and still passing
hundreds of people. My VI for the first 16 miles was 1.10 but that was due to having coast while waiting for people to get out of the way. The traffic didn’t subside until I reached Verona again after completing the first loop. The rest of the ride went without
issues.
hundreds of people. My VI for the first 16 miles was 1.10 but that was due to having coast while waiting for people to get out of the way. The traffic didn’t subside until I reached Verona again after completing the first loop. The rest of the ride went without
issues.
I executed my plan well for the first half of the bike but my power numbers were somewhat low on the second half. I did see this same thing on my race RR. Fluid intake was on schedule (and calories from fluid) but, I only ate one honey stinger.
Was it a lack of calories made
it hard for me to keep up the power in the last 30 miles?
it hard for me to keep up the power in the last 30 miles?
Mile 0-16:
Time: 0:51:xx
PNorm: 168
VI: 1.1
Mile 16-56
Time: 2:05:xx
PNorm: 185
VI: 1.09
Mile 56-96
Time: 2;11:xx
PNorm: 176
VI: 1.11
Mile 96-112
Time: 0:50:xx
PNorm: 157
VI: 1.1
Total
Time 5:59:xx
PNorm: 176
VI 1.1
My VI for the whole ride was 1.1. I know that I can do better than that. I had 32 minutes at 0-20 watts. Too much time spent coasting on the down hills & on the stick back into Madison. I didn’t spike the watts too much on the hills but need to be more
consistent.
consistent.
T2: (5:XX)
Handed off my bike & took my bike shoes off. Once in the change room I dumped out my transition bag, put my running socks & shoes on, stuffed my bike shoes & helmet back into the bag, grabbed my ziplock bag and headed out the door. While stopped at
the sunscreen people I put on my race number, sunglasses & visor.
the sunscreen people I put on my race number, sunglasses & visor.
Run: (5:00:xx)
VDot: 40
Goal : Run at 10:30 pace or at a 135 heart rate for the first six miles. After mile 6 bump up to 10 minute mile pace with heart rate in the low 140’s. Walk 20 steps at each aid station.
Nutrition plan: One cup of Perform at every aid station plus 2 Gu chomp blocks & an S Cap each hour. (250 cal/hour)
Started out running way too fast. The first time I looked at my watch I was at 9:00 minute/mile. I eased it back and was still moving too fast but by this point I was headed down hill on State street. My heart rate was only at 132 so I just kept my
pace until I hit the flatter section of road.
pace until I hit the flatter section of road.
The only problem that I had on the first lap was when I ran out of Camp Randell my right foot started to hurt. It didn’t stop me from running but it took about three miles to get over that. I think the soft turf on the football field combined with the soft Hokas may have caused my
foot to cramp.
foot to cramp.
Things started to gat hard for me on lap 2. My pace was getting slower but I just kept running along between aid stations and walking my 20 steps. At the mile 17 aid station I walked my 20 steps but, this time when I started running my left knee & hip were in pain (IT band issue?). From that point on it was a walk/ run affair.
Knee/hip issue aside, I was slowing down. Again, I wasn’t keeping up with my nutrition plan. By mile 6 or 7 I was sick of the perform & started adding water to it to make it taste better. I did take 2 S caps but never ate any GU chomps.
Note to self, next time choose different foods on the run so that you will keep eating & drinking too plan.
Run splits:
9:18
10:01
10:26
10:13
10:20
11:17
10:12
10:14
10:11
10:06
10:15
10:18
11:07
10:43
11:22
11:38
11:16
14:10
14:12
12:24
13:20
13:31
13:14
12:42
12:01
Overall : 12:40:48 and my first Ironman in the books.
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Comments
Great job! Terrific first Ironman! You made some great observations in your report eluding to making improvements for a future IM!? These are opportunities that you will seize next time around and it won't surprise me at all to see a significant time improvement.
Strong work!
First one under your belt, and a lot of things to think about. But first, just bask in the warm feeling of accomplishment Don;t worry too much about improvements until you;re actually signed up for another one, and have something real to think about and look forward to.
The biggest improvement you will be able to make is to ride steadier, both in terms of even watts the whole way, and lower VI. The combo of those two will set you up for an "easier" time of it on the run.