James IMMD race report
Hey EN Peeps it was nice to see and visit all of you In Maryland this weekend...congratulations and impressive results 
.no endurance nation team member was hurt in the making of this report except me....
Morning routine was good and i actually got enough sleep that evening...up at 2am for 5 cups apple sauce and a naked juice..back to sleep for a little while and another naked juice at 4am...shower shave(yes legs also) gather rest of nutrition for bike ...i used my 2 -24 oz bottles of Perform for the start of the bike and was going to rely on course for the rest..set up bike pumped tires and double checked bags met a few team mates at the swim start when they announced wet suit legal..last potty break then seed myself in 120-130 range.
Swim start was good ..little crowded but not to much contact till after the first turn buoy...people off course swimming left then right with little sighting and several times people grabbing feet legs and pulling themselves up to or past me...i didn't take it personal but would love to have punched them on dry land...Usually i go thru a little spell of cramping and it did start at about mile 2 but just relaxed and just let it do its thing..got out of water at 133 and thought wow that was slow hit my watch( im a moron and not thinking straight actually hit timer stop) got stripped and grabbed bag for change in tent...not crowded in tent but then what would you expect when your that slow
got on the bike at mount line and then realized i had hit timer so watch showed .02 second transition...I wish ...started the first 45 min or so easy 140 watts noticed heart rate in high 1`30's so just relaxed -started to feed at 20 in..lots of turns in the beginning but after that was pretty long stretches utilized feed every 10 minutes with salt tab every 30 min and gel at every hour..after my bottles of perform were gone i started to use course bottles...didn't like it just so sweet..this i think would start my nutrition to unravel after hour 4 as fed every 10 minutes i think i under hydrated and lost focus from my goal not taking in 48oz per hour,,it was difficult to keep steady the last 45 minutes and saw my watts drift down... i need to learn to pee on the bike as i could have save myself a good 5-6 minutes as i peed 6 times in the first 4 hours then nothing last 1.5 ...rolled off the bike and into transition..uneventful slow is smooth-smooth is fast
left transition and peed first porta potty then out on the course(this would be the only time i had to pee )..legs felt pretty good and got heart rate in check within the first mile or so..felt good and smooth until mile 3-4 then i realized i was well behind on my hydration as my hands tingled and i just felt Blah...i think i was still sweating or it may have been the humidity so i slowed down and tried to get some liquids back in me mile 6 aid station there was a huge water mishap and it landed on my shoes..not good cause i could hear and feel the sloshing an had hoped i had put another pair of socks in special needs( i did phew)...again the course perform was to rich for my blood so i diluted it to my taste but im sure i wasn't taking enough in as i wast kinda confused not to the point of not knowing what i was doing but just not quite all there..reverted to coke at around mile 15 because nothing else was working...helped the gi issues but lost so much time by now..at mile 19-20 i stopped to take another salt pill with water and got it half way down then Vomited it up along with any other liquid in my system(happened in CDA as well-in retrospect i was dehydrated there to) i walked a little while off and on counting run 100-200 steps walk 25-50 - when i walked i tried very hard to speed walk but only managed 13min mile while doing that..last mile or so i continued to run walk but as i got closer running the rest of the way in for a 1.5 hour PR
in Hindsight i think if i work on the nutritio/hydration portion of my racing my run will be what i am capable and another PR is in the books..here are some det. on the bike
| Time: | 5:44:14 |
| Moving Time: | 5:40:28 |
| Elapsed Time: | 5:44:26 |
| Avg Speed: | 19.3 mph |
| Avg Moving Speed: | 19.5 mph |
| Max Speed: | 24.4 mph |
| Avg Power: | 142 W |
| Max Power: | 403 W |
| Max Avg Power (20 min): | 159 W |
| Normalized Power (NP): | 149 W |
| Intensity Factor (IF): | 0.679 |
| Training Stress Score (TSS): | 264.3 |
| FTP Setting: | 220 W |
| Work: | 2,932 kJ |
| Avg Bike Cadence: | 80 rpm |
| Max Bike Cadence: | 108 rpm |
Comments
Great report Jim, it was good to meet you at the team dinner. You didn't mention that you had also survived staying at America's Best Value hotel. Did you soak in the heart shaped tub after the race?
A PR is great have no matter how you get there. Congratulations!
Steve
i did survive the inn it a dive but it had all the necessities just not that comfortable and old. wont be staying there next year so i have some time to search and book early for next year
I really enjoyed Maryland area a lot and great to see and meet you and the rest of the team there ...see you at the next one
thanks aL yep a pr is a pr for sure and another learning experience for sure
James