IM AZ RR#1 aka IM WC
I've cryptically labeled this report in the hopes that no one will notice it … If you're expecting one my my typical race reports, sorry, this really is a Race Rehearsal, and only #1 @ that.
Saturday was race rehearsal #1 for this year's A +++ race, my fifth IM Arizona. It happened to be done in conjunction with a race going on that day, the IM WC aka Kona. So my goals were: see how much I can push the swim; become fanatic about keeping to an aggressive fluids and calorie strategy on the bike; run 10 miles as if I were doing an RR, then phone it in. I didn;t tell anyone this was my plan, as I was afraid they;d try to talk me out of it.
The swim actually felt very good. I'd done the exact same course the week earlier, there in Kailua Bay, the 2.4 Hoala swim on the IM course, 400 or so swimmers with lifeguards on boards, etc. I went 1:43 that day, as a negative split. On Race day, it was 1:33. I enjoyed the women starting 10 minutes later, as I got a steady stream of progressively slower women swimming by me, allowing a much better draft than I would have had back with the BOP men. I concentrated on (a) NOT looking at the shoreline, as I knew that would depress me when the hotels seem to stand still and (b) staying on someone's feet at all times.
My transition was less than 7 minutes despite changing into a bike shirt and sleeves. With goal total transitions time of 15 minutes, I was doing well. Covering my arms and shoulders was a good idea; my exposed hands came out red, but my delts and upper back were just fine. The first 37 miles went by in under 2 hours, uphill with a tail wind, but then the day turned to crap … more to the point, progressive head and side winds accompanied me most of the rest of the way. EG, miles 35-45 or so I was going 10-12 mph into a 20-30 mph head wind. Then getting closer to Hawi, the winds picked up again to 30 mph, with gusts to 44. It was easy to confirm this report, as when I headed back down the same section, I was going over 30 mph with no feeling of wind on my face at all. As the day progressed, and I came back down, the heat came up, the hills kept coming, and the final 30 miles or so were into a fair head-side wind @ 10-18 mph. Disappointingly, the headwind I'd fought on the way out past Waikoloa did not re-appear as a tailwind on the way back.
My PowerTap/Fenix combo was acting a bit goofy, showing the correct time, elevation, Temp, power, etc thru the first 60% of the ride, then the HR dropped out, and my speed picked up. Garmin says I went 150 miles for 20.4 avg mph. Yeah, right. The Joule was more modest, showing 111 miles. The Fenix temp range was 82 @ the start of the day, 90 going out in the lava fields, 91 in the rollers before Hawi, then 93 going back thru the lava fields. Cloud came in the last two hours, temps went down to 86.
I continued to drink 4-8 ounces every 10 minutes, alternating among Infinit, Perform, and water. I also had some Hammer Perpetuem solids and EFS gel. I think I took in at least 2200 calories during the 7+ hours of the bike ride, and pee'd 3 times, all clear.
I don't know my T2 time (I got confused about which buttons to push on the Fenix), but I switched from the bike jersey to a tri top. Clouds had covered the sun, so it was hot and humid, but not scorching. The ten miles out and back on Ali'i went almost like clockwork; I was turning over miles in 10:10 (10:30s with walking @ aid stations), about a minute slower than I would if it were 65F rather than the 84/5 my watch was recording. I got to Palani, walked up the hill, ran down onto the start of the Queen K, and then went into walk, run a little mode for the rest of the evening. Again, I was focused on getting enough fluids and calories every mile, a cup of water and a cup of Perform each aid station, as well as running at a steady, maintainable pace.
My watch started showing low battery after about 13 hours, so I switched off the GPS and just looked at the time of day after about mile 17. My HR went on the fritz somewhere in the middle of the bike. Ill have to check on whether I need to replace the chest strap battery.
Takeaways for next RR and the race:
- Make a strong effort to swim with a vigorous pace and religiously follow feet; I've been doing more swim mileage than in years past, and these two 1.5+ hour swims show me I've got more in reserve than I was willing to admit. I'm targeting 1:15 for the IM AZ swim ( I was 1:16 last year), and I suspect that will take a commitment to a high effort level. Gotta trust my training.
- The bike @ IM AZ is all about staying aero. Riding for 7+ hours into wind will make 5.5 hours in the saddle seem like a morning commute. No complaints on race day.
- Running, despite my distaste for it, will continue to be my trump card, as long as I am willing to make the effort. I've already run 3 marathons (counting this RR) this year, none at a hard effort. Time to make the withdrawals.
- I do not like riding into constant 15-30 mph headwinds, especially when it's 86-93F. I just don't like it, there's nothing fun about it.
- But it is pretty rewarding to spend two weeks in Hawaii with my wife, meet a bunch of EN high rollers, and be a part of the ultimate triathlon scene once again.
Comments
Good job powering through a tough day, Al! Looking forward to meeting you at IMAZ.
Question: for the run, did you go by pace, HR, or RPE? What do you recommend for IMAZ? I usually go by pace, but if things get challenging, such as my last HIM where a good part of the run was on a sandy beach, I switch to HR.
Well done. Knowing you I suspect it may have taken a herculean effort not to race all out at Kona. A very smart approach given your goals, so I can't wait to see what you roll out in AZ next month. Get rrrrready to ruummmmble!
Nice place to do a race rehearsal Al! Also a great idea. Instead of knocking yourself out and at the same time torpedoing your AAA race. Plus it's another notch in your Kona belt! Best of luck in AZ!! Go qualify!!!
Thanks for sharing that RR1 experience Al. It does seem like IMAZ is going to be a fun, fast, AG qualifying day after that monster. It has been those times which you described below, uphill an into headwinds for extended periods of time that have made me question my very purpose in life.........a great mental game takes place during those times..... sometimes I win and sometimes I lose those battles. In your case, it appears your experience and practice at this very thing has set you up well for IMAZ next month.
Look forward to meeting in person.
Congratulations!
SS
If you're an experienced long distance runner/racer, then going by RPE + HR works best IMO. If you are doing your first or second marathon (IM or otherwise), then following EN race execution pacing strategy is the way to go, with HR as additional data. Using RPE takes time to learn.
The temps in IM AZ are not warm enough to justify modifying pace too much, especially if you are starting after 2:30-3 PM.
Thanks for the advice, Al!
@ Tim - to document our conversation this evening:
Last year, I pointed for two big races, Missoula Marathon to BQ, and went 25 minutes below the BQ time; then IM AZ 5 minutes faster than 2 years earlier (3 faster on the marathon, 1 on the swim). This year, my big races were USAT Nationals, where I went 5 minutes under my target/goal time and made the World's team, and upcoming IM AZ. At my age and with 15+ continuous years of hard racing under my belt, I think I need to pick and choose my battles. I will win this one for sure. One all-out marathon per year is my limit @ this point in time. Running 26.2 as fast as you can takes a lot out of you.
A wiser AT would limit his IM racing to one per year now.
Nice RR and good to see it's all part of the master plan.
Wow, Al! That's one helluva a race rehearsal. I can't imagine how you could better prepare yourself for IMAZ. Just apply the lessons learned and execute as you know how and the rest will take care itself.
Great seeing you in Kona. Please thank Cheryl again for catching me at the finish line. I was not in a great place when i crossed and a familiar face was just what i needed.
Good skill in AZ. I will be following you and sending positive vibes your way!
Thanks for the report, and the company while on the island. It's always great to see you.
And ... the Donkey Balls worked on race day! Pure equine power!
Good to see you in Kona Al and good luck for Arizona.
My Kona race --well the least said the better probably---swim 1 min over schedule but nice and easy.But then got on the bike and legs just dead---could well be the 11 hrs jet lag,complete lack of sleep therefore and lost bike thanks to KLM till Wednesday--so no acclimatisation at all.Wind in my face all day and didn't want to push it as I well know the consequences of that.Got off the bike --eventually and bearing in mind my FTP is about 330 watts a shameful time.First 10 km of run out ok but next 15 awful.Last 15 km ran like the wind --well ish but nobody passed me that last 15 km and I passed loads.The only thing I can think kicked in was the Coke from about 15 km and the chcken soup plus bun.
When I do a 100 mile training ride in UK normally its maybe 3 gels,two/three bottles energy drink and a bacon sandwich halfway.I can't practise eating/drinking in the hot weather as we don't have any.But after that lot I'm good to run.Think I'm gonna try just sticking to coke from last 20km of bike in future and see how it works.
Anyway as I was heading out and up Palini a mate of mine from home was coming back into the finish and he shouted 'just enjoy it'--so I tried to as I wasn't going to win anything or get anywhere near my target time---a bit chat to the marshalls and a little jig at the Energy Lab etc etc.
I did speak to you as you were being assisted from the finish---sorry but you didn't look so hot but then who does after that lot---I seem to remember you said you were ok.Anyway go and kill Arizona.
Eric