Jen H's IM Coz 2014 Race Report
Time: 15:07:27
This was my third IM race, second time in Cozumel. The last time I raced an IM it was two years ago, which made me feel a little like a first timer again.
Morning
I woke up at 3:30 and had applesauce with protein (which made me gag as always but I forced it down). I also had a banana and a bottle of gatorade. Then around 5 I had a half a power bar and was sipping a bottle of water. Around 6 I had a final gel with water.
I took the race bus to T1, checked my bike, met Jimmy for a picture, then took the bus to the swim start. I was a bit worried about having to go check my bike etc. before going to the swim start, but it was really easy.
The Swim
Target Swim Time: 1:35ish Actual Swim Time: 1:22:21
The swim was great. The weather was perfect, and the water warm and clear. This was my first wave start in an IM. My group was third to start, meaning a bunch of fast swimmers would be starting after me. Initially I had planned to start near the back of my group and to swim a bit away from the buoys so that I wouldn’t be in the path of the fast swimmers starting after me. I did start near the back of the group, but during the swim I just decided to swim near the buoy line because that was where I was and I didn’t want to swim extra. Unlike any other swim start I’ve been in, I experienced zero anxiety. I settled quickly into my rhythm, focused on form, and counted my strokes. I also sang songs in my head to make the time go by. I could see fish and divers in the water which was great. I did get a few stings in the water, maybe from tiny jelly fish, but they were no big deal. Someone before described them to be like mosquito bites and I would agree. I got touched a bit and ran into as other people were zigging and zagging. But whenever that happened I would just regroup and figure out a way around them.
Overall, I really enjoyed the swim. The only thing I may have done differently would be to start more towards the middle of the group than at the back. I’m slowly becoming a better swimmer, and with each good swim I gain a bit more confidence.
T1
Time: 8:23
The transition here is just long. I didn't doddle in the change tent and it still took me 8+ minutes. There I put on cooling sleeves, an EN tri top, socks, shoes, and helmet. A volunteer put sunblock on me. I had to run a crazy route to get to my bike. I wasted a bit of time at my bike messing with some gels I needed to get in my back pocket, which for some reason I couldn't find. Next time I'll have the gel situation handled before the race.
The Bike
Target Bike Time: 7:15-7:30 Actual Bike Time: 8:14:22
IF: 0.727; Moving time: 7:53:58; Elapsed time: 8:14
The bike was WINDY. I am not a strong cyclist. I am stronger than I used to be, but I still have a very long way to go. I generally don’t mention my FTP, because it’s pretty dang low – the type of low where other people wonder if their power meter is working. But in the interest of letting others on the team who may be in a similar boat to me know they are not alone, I will share. It's 136. During the race, my average watts were 97 and my normalized power was 99. I felt like I spent a lot of my energy just trying to stay upright due to cross winds. As the day went on the winds got stronger, and I got slower. At one point a bunch of people started passing me, and seeing how I wasn't on the windy part of the island, I began to think I was just a horrible cyclist. I kept thinking that maybe I should check to see if I had a flat tire, but was convinced that I was the problem, not the bike. Then I couldn't take it anymore and decided I would take a moment to see if something was going on with my bike. Come to find out, there was -- a flat on the rear wheel. I then spent 15+ minutes changing it. People were nice and would ask if I had everything I needed, which I did. Well, I had everything I needed to change a flat, I just didn't have great skills for doing so.
After the tire change, the bike felt immediately better, until I was back on the windy side of the island. At this point I was just disappointed in everything. I had started so well on the swim, and now my day had gone completely backwards. I didn't want to run a marathon. I didn't want to be on my bike anymore. I just wanted to sit down and be done with everything. Basically I was going to a mental place that I really hadn't been before in a race. Then I remembered my one thing and decided to put all the bad behind me. I stopped at a bathroom once more to kind of reset myself. Then I started focusing on what I could control which was the moment I was in, and willed my way to the bike finish. I've never been on my bike as long as I was on it that day. Ever. I never plan to be on my bike that long again. The first place pro finisher finished the entire Ironman in less time than it took me to finish the bike leg alone. Ugh.
As for nutrition, I was good about sticking to my plan. 1 bottle of Gatorade per hour, and I would eat every 40-50 minutes or so. I follow a plan from the core diet that includes power bars, gels, and bloks. I did ration a bit near the end because I was on the bike longer than I ever anticipated.
What I learned: I need to practice removing my rear wheel and putting it back on. I spent a lot of time messing with the chain and derailleur. I also need to practice changing tires. Another thing is that I think I would have felt better overall on the bike if my core muscles were a bit stronger. I got pushed around a lot by the wind and having a stronger core and back would have made for less fatigue I think. I’m definitely going to work on that for next year. Also, I'm going to have more confidence in my riding ability. The next time I'm riding and it becomes unusually difficult and I think it's possible I could have a flat, I will check instead of assuming it's just me.
T2
Time: 4:21
I had given myself a change of clothes option, but decided to just wear what I was in. I stuffed some bloks in my short pockets, put on my hat, changed my shoes, put on my wrist heart rate monitor, grabbed some water to swallow a final salt pill, and then grabbed a banana to eat on my way out of transition. I forgot I still had a CO2 cartridge in my back pocket and also forgot to take off my chest heart rate monitor (which I usually don't wear because it cuts up my chest). I ended up running with both - no big deal, but may have been more comfortable without them.
The Run
Target Run Time: 5:12ish Actual Run Time: 5:18
The weather was perfect, not too hot or cold. Some people don't like the 3 loop (out/back) course, but I like it because there are always people around. The short of the story is I went too fast in the beginning for me. I think it was bottled rage from the bike. I kept looking at my watch and telling myself to slow, but found it difficult to do so. I walked the aid stations and would grab Gatorade to drink, and water to rinse my mouth with water, and also pour water on me. It wasn't hot, but I found it helped perk me up. I also took pretzels every now and again, trying to eat as much as I could at the beginning of the run. I took in a gel every 4 miles, but then realized I only had enough to get through mile 16. Oops. So I took my fourth gel in at mile 18. I still had some bloks left, but they were difficult to eat. I only ate one or two the remainder of the race. Instead I chose to eat the pretzels on the course. I took Advil at mile 13 along with a tums mint. I held off drinking pepsi until mile 20. It began to mist/rain at mile 24, but it was pretty minor.
Looking at my mile splits I started to fade at mile 18, but I kept plugging along the best I could. My hips were beginning to hurt around mile 20, which was new. I started walking more than I had planned, and looking back I’m not really sure why. I think I was just tired. I'm a little disappointed that I allowed myself to walk as much as I did. At the beginning of the run I think part of me was trying to catch up to a friend who had gotten off the bike before me. Once I caught up to him, he was walking. We chatted for a minute, then I continued on. But after that I started to slow. Maybe I should have pretended there was someone else to run down. My slowest mile was mile 22, then I picked it up a bit until the end. Just before the finish, I saw a bunch of people walking in front of me, and I didn't want to finish behind them so I started to run again. Got an extra boost for the final bit and finished with a smile.
The good – mostly stayed on top of my nutrition. I was also able to put the bike portion behind me and actually had good spirits during the whole run. I saw EN team members on course and that always gave me an extra spring in my step.
What I could do better- force myself to start slower so I don’t fade so much at the end. Basically, I have to learn to trust that the energy will be there at the end of the race. Also, I need to not allow myself to walk so easily.
In transition, I need to remember what to take off what I don’t need – my chest HR monitor, remove the CO2 from my back pocket, etc. I also should put glide, Vaseline, etc. on under my timing chip. I wore my ankle raw during the race, because I was determined not to stop and move it.
Lastly, I need to remember enough gels for my run. I wonder if I would have stuck to my one gel per 4 miles if I would have faded. It seems the fade began soon after I missed my first one. I’m still not sure how I forgot the other gels. :-
Overall: I was ecstatic with my swim. I felt zero anxiety and remained calm during the whole thing. The bike was a result of the day. I want to be a faster cyclist, so will continue to work towards that goal. I will also practice changing tires and removing/replacing my rear wheel. I've tried to pee on the bike before, but with no luck. If I can figure that out, I’ll save time there too. As for the run, I was okay with how it went, especially given the fact that I was on my bike for so long. But, next time, I will really be strict with myself to go slower in the beginning, and push myself to avoid the walking for as long as possible. I’ll also make sure I have enough gels for the entire thing.
The day didn't go as planned, but I got it done. I met a couple team mates, and my swim and Ironman marathon times are personal bests for me. I also learned a lot for my future races. I’m looking forward to applying those lessons in 2015 and seeing what improvements I can make in the future.
Comments
After reading your comments about biking and FTP, I spent some time looking at the photo you posted here and others on FinisherPix. I'm NOT a bike fitter... having said that - I was focusing on the angle between your back and your thigh at the top of your pedal stroke. My own experience is that - although I am comfortable with allowing my knee to come closer to my chest - it robs me of power when that angle gets too closed, because it forces the hip flexors to be engaged more than the glutes at the top of the stroke. I worked with a bike fitter (and then did some experimenting after) to find a good tradeoff between "aero" and "powerful." This helped me start improving FTP nearly immediately. Anyway - this may not apply at all - just food for thought going into next year.
Muchos kudos for doing a good job in a tough race!
Great job on your race too!!
Jen - ending with a marathon PR is a good confidence booster - remember that as you focus on your bike training this year. You are biking so you can not only go faster on that leg, but also to be stronger for another PR next time around.
As to bike fit, I don;t know how long your cranks are, but shorter cranks (like 165 mm) allow a lower high point for your knees, so you can stay low without them hitting your chest. When you get your bike fit, ask about that. I switched from 172.5 to 167.5 several years ago, and it allows me to get a radically low posture without compromising power too much.