Eric Miller TXIM15 RR THX EN!!
Thank you team for being awesome. I have learned so much creeping around this site I don’t know where to start. First, there are some predictable standout gurus on EN and then athletes like me who stand at the feet of the masters and soak up as much as they can while barely making their presence known. I feel like my EN knowledge base of understanding is now appropriately aligned with helping newbie’s on their march towards the IM goal. Thank you Ed, Chris, Kim, Ron, Coach P, Tim C, Mike R, Al T, John W, KMF man, big Vic and so many more!!! I am recovering from the race physically / mentally so much better than previous 70.3 Eagleman because of your input and guidance, whether direct or indirect. I am very lucky I stumbled on ENTX race podcast a week before I was officially 6 months out from IMTX. It changed my approach, attitude, confidence, and overall trajectory to effectively complete this race without injury and smiling all the way. My run pace may have been 13+ / mi most of the run and I wasn’t laughing at or staring down the heat but I felt great throughout and it all points back to everything that I have learned with Endurance Nation. A huge THANK YOU!!!!
For a first IM my goals for IMTX were ambitious. 6'2 225lbs - 1:20 Swim / 6:00 Bike / 5:00 Run. Attended camp in March (best investment outside of purchasing Garmin Vector pedals) and very prepared for course / race strategy. This gave me an edge as a first timer and I was very comfortable / confident in the morning leading up to the swim start approaching the race. Battled through some lingering ITB issues from camp but I was 100% healthy at the gun from ART work and not training through pain (thanks EN, CD, EE, KE, Captain RS). Filed away my plan and I was ready.
Woke up at 4:20 with 28 oz of Endurance / bagel with PB / Clif Bar / 2 Salt Tabs / Morning constitution / Confirmed my reason for being here in Texas
Walked to transition with Team BPC because they were staying at the Residence Inn, a great distraction for me and another bonus from camp knowing 3 of their athletes who were really cool guys. Caught up with Chris Davis (zen master) at transition and walked over with Team Davis to swim start. Lessons learned from T1 setup #Did not tighten my bento box to top tube (total brain fart) #Tape down extra Gu to top tube #Ice in bottles to keep nutrition cool #Extra throw away bottle from T1 to swim start to sip on #Learn how to start bike with cleats clipped in #if muddy, have a better plan than walking thru the pit in cleats
Swim goal 1:20 actual 1:28+ - I cannot say I was disappointed in time because leading up to this swim because I did the bare minimum in the workouts and this is my result. In the future, consistency and actually taking a swim masters course will help significantly as I have never taken an official "lesson" in swimming.
Mike Roberts NZ swim 9 breakdown steps will guide my next attempt in the water at a future IM. It’s already downloaded and ready to start planning.
Fully expected the bumps and kicks, stayed in my box. Halfway through the canal I was punched across the left side of face (felt like closed fist, who swims with a closed fist?! Oh yea, Bam Bam) Stayed in my box, no revenge Bam Bam. Swim exit was calm, smooth, walked maybe too much but my HR tends to spike so I wanted to focus on being calm / efficient. In T1 bag my stuff was minimal, actual transition was not bad (0:07) and into the mud pit. We all know about the mud pit by now.
Bike Goal 6:00 actual 6:25 - HR avg 149 (low Z2) - Avg Power 160 (Goal 185) - NP 173 - TSS 277.4 - Max HR 162
Prior to EN I did not like the bike. Maybe I just felt bad for my bike because I'm bigger and it hated me back. Either way, our relationship is much better now because I have a working knowledge of HOW to bike. Not an expert, so much more to learn but I certainly have a better understanding.
Easy first 40 buzzing along, had some concerns before the race about aid stations on the fly (considered stopping at each one before race) but once I saw the layout not nearly what I had envisioned. I pictured a ton of moving parts, carnage, bottles everywhere when in actuality bottles were everywhere but it was spread out and easier to accomplish what I needed to get done. Cooled body down every chance I got, executed my nutrition schedule, and PEED ON A BIKE!!! 3X!! It’s the little things.
Witnessed some carnage in Sam Houston park, a peloton where there was no race marshals. Took some pressure off the pedals realizing it was not going to end well. I was 200m behind when 3 went down. Terrible. First time witnessing a crash like that and pray in the future I don’t witness one again. Crashes will happen, some people are just not smart out there. Also witnessed a near wipe out because a rider was trying to high five people in vehicles that were stuck in a traffic jam. Stay in your box, and far away from these guys!
Got to the NW corner and the wind came, fully expecting. My bike setup is not aero at all, working on that the remainder of the year. Previous back issues kept me from dialing down. Back feels great (has for a while), working to a flat position. My point is I stayed as aero as I could be in that stretch and felt like positional strength was adequate for my position on the bike.
Finished 1488 ok, wasn’t ninja like during the entirety but definitely had my legs under me and ready for the run.
Lessons learned #PEED ON A BIKE #Aid stations approached with skepticism but not as intimidating as what I envisioned #Stop at special needs, reapply the cream MAN!! #dial to aero position on bike #race day wheel rental - get em before their gone or just buy a pair (I say just like they’re inexpensive) #hen house rocks #consider wahoo kickr purchase for next winter #VI execution and learned to ride more smooth
Run goal was 5:00 Actual 5:56
So I stepped off the gas on the bike, I am totally ready for the run right?? My easy first 6 turned into an easy first 26.2 when my heart rate was spiking with any uptick in pace. An area of training that I need to zero in on. My HR (bigger guy?? out of shape??) sky rockets. It always has, it feels like it always will. My neighbor is a former 1st round draft pick in the NFL and he talks about 30 / 30 guys. Heart rate jumping 30 bpm and then descending 30bpm in 30 seconds due to the interval nature of football. I feel like towards the end of my training, my HR profile performed this way during interval workouts. It is frustrating but I took from the course what it gave me. Yes I do realize there is no tackling in IM!!
Aid station execution was spot on, ice water on the arms, ice x 2 in the hat, endurance all the way, GU every 2-3 miles, banana’s worked well, coke, red bull, pretzels, a cookie, salt tabs all worked well, felt like I could have set up a picnic around the watermelon station.
So Coach P’s words you have my permission to race, you have my permission to race, you have my permission to race.....this thought increased in volume as I marched closer to mile 18. If anything I under executed so far so I am ready to pump the gas and see what I have. Go to that dark place ETM!!! And then a sputter, back to happy 4 mi / pace. Damn. This is what I trained for, my argument is prepared, all systems go!! Not today. Finish Eric, enjoy the first one because you never get it back. Your wife witnessed an enormous melt down at Eagleman 2014 and I did not want to repeat. I did not repeat. I kept shuffling and finished with a smile. My mile 18 argument never made it to the jury stand, and for this race I am okay with that. I’ll compete and push it next time. As long as the heat index is not 93 degrees!!!
#HR will always guide my first 6 miles #Establish my zones, I think I know but I really don’t know #IS my heart rate physiologically higher than average person? If so, train to that HR or is it a result of being bigger / out of shape? Must find answers here.
Macro Level Goals
#Mike Roberts baby steps to a better swim #BODY COMPOSITION MAN!!!! - just because you are training for an IM doesn’t give you permission to eat like an idiot - Kim Eagle / Core Diet in the works. Can easily stand to dump spare tire around midsection and lose 15 - 20 pounds without looking like Gumby (i physically have a rather large head) #I Enjoy Texas, just not the Texas heat, pick a Midwest race so logistics and weather are more accommodating. #Figure out HR on bike, but more importantly on the run.
Thank you EN for reading. It's been a blast!!
For a first IM my goals for IMTX were ambitious. 6'2 225lbs - 1:20 Swim / 6:00 Bike / 5:00 Run. Attended camp in March (best investment outside of purchasing Garmin Vector pedals) and very prepared for course / race strategy. This gave me an edge as a first timer and I was very comfortable / confident in the morning leading up to the swim start approaching the race. Battled through some lingering ITB issues from camp but I was 100% healthy at the gun from ART work and not training through pain (thanks EN, CD, EE, KE, Captain RS). Filed away my plan and I was ready.
Woke up at 4:20 with 28 oz of Endurance / bagel with PB / Clif Bar / 2 Salt Tabs / Morning constitution / Confirmed my reason for being here in Texas
Walked to transition with Team BPC because they were staying at the Residence Inn, a great distraction for me and another bonus from camp knowing 3 of their athletes who were really cool guys. Caught up with Chris Davis (zen master) at transition and walked over with Team Davis to swim start. Lessons learned from T1 setup #Did not tighten my bento box to top tube (total brain fart) #Tape down extra Gu to top tube #Ice in bottles to keep nutrition cool #Extra throw away bottle from T1 to swim start to sip on #Learn how to start bike with cleats clipped in #if muddy, have a better plan than walking thru the pit in cleats
Swim goal 1:20 actual 1:28+ - I cannot say I was disappointed in time because leading up to this swim because I did the bare minimum in the workouts and this is my result. In the future, consistency and actually taking a swim masters course will help significantly as I have never taken an official "lesson" in swimming.
Mike Roberts NZ swim 9 breakdown steps will guide my next attempt in the water at a future IM. It’s already downloaded and ready to start planning.
Fully expected the bumps and kicks, stayed in my box. Halfway through the canal I was punched across the left side of face (felt like closed fist, who swims with a closed fist?! Oh yea, Bam Bam) Stayed in my box, no revenge Bam Bam. Swim exit was calm, smooth, walked maybe too much but my HR tends to spike so I wanted to focus on being calm / efficient. In T1 bag my stuff was minimal, actual transition was not bad (0:07) and into the mud pit. We all know about the mud pit by now.
Bike Goal 6:00 actual 6:25 - HR avg 149 (low Z2) - Avg Power 160 (Goal 185) - NP 173 - TSS 277.4 - Max HR 162
Prior to EN I did not like the bike. Maybe I just felt bad for my bike because I'm bigger and it hated me back. Either way, our relationship is much better now because I have a working knowledge of HOW to bike. Not an expert, so much more to learn but I certainly have a better understanding.
Easy first 40 buzzing along, had some concerns before the race about aid stations on the fly (considered stopping at each one before race) but once I saw the layout not nearly what I had envisioned. I pictured a ton of moving parts, carnage, bottles everywhere when in actuality bottles were everywhere but it was spread out and easier to accomplish what I needed to get done. Cooled body down every chance I got, executed my nutrition schedule, and PEED ON A BIKE!!! 3X!! It’s the little things.
Witnessed some carnage in Sam Houston park, a peloton where there was no race marshals. Took some pressure off the pedals realizing it was not going to end well. I was 200m behind when 3 went down. Terrible. First time witnessing a crash like that and pray in the future I don’t witness one again. Crashes will happen, some people are just not smart out there. Also witnessed a near wipe out because a rider was trying to high five people in vehicles that were stuck in a traffic jam. Stay in your box, and far away from these guys!
Got to the NW corner and the wind came, fully expecting. My bike setup is not aero at all, working on that the remainder of the year. Previous back issues kept me from dialing down. Back feels great (has for a while), working to a flat position. My point is I stayed as aero as I could be in that stretch and felt like positional strength was adequate for my position on the bike.
Finished 1488 ok, wasn’t ninja like during the entirety but definitely had my legs under me and ready for the run.
Lessons learned #PEED ON A BIKE #Aid stations approached with skepticism but not as intimidating as what I envisioned #Stop at special needs, reapply the cream MAN!! #dial to aero position on bike #race day wheel rental - get em before their gone or just buy a pair (I say just like they’re inexpensive) #hen house rocks #consider wahoo kickr purchase for next winter #VI execution and learned to ride more smooth
Run goal was 5:00 Actual 5:56
So I stepped off the gas on the bike, I am totally ready for the run right?? My easy first 6 turned into an easy first 26.2 when my heart rate was spiking with any uptick in pace. An area of training that I need to zero in on. My HR (bigger guy?? out of shape??) sky rockets. It always has, it feels like it always will. My neighbor is a former 1st round draft pick in the NFL and he talks about 30 / 30 guys. Heart rate jumping 30 bpm and then descending 30bpm in 30 seconds due to the interval nature of football. I feel like towards the end of my training, my HR profile performed this way during interval workouts. It is frustrating but I took from the course what it gave me. Yes I do realize there is no tackling in IM!!
Aid station execution was spot on, ice water on the arms, ice x 2 in the hat, endurance all the way, GU every 2-3 miles, banana’s worked well, coke, red bull, pretzels, a cookie, salt tabs all worked well, felt like I could have set up a picnic around the watermelon station.
So Coach P’s words you have my permission to race, you have my permission to race, you have my permission to race.....this thought increased in volume as I marched closer to mile 18. If anything I under executed so far so I am ready to pump the gas and see what I have. Go to that dark place ETM!!! And then a sputter, back to happy 4 mi / pace. Damn. This is what I trained for, my argument is prepared, all systems go!! Not today. Finish Eric, enjoy the first one because you never get it back. Your wife witnessed an enormous melt down at Eagleman 2014 and I did not want to repeat. I did not repeat. I kept shuffling and finished with a smile. My mile 18 argument never made it to the jury stand, and for this race I am okay with that. I’ll compete and push it next time. As long as the heat index is not 93 degrees!!!
#HR will always guide my first 6 miles #Establish my zones, I think I know but I really don’t know #IS my heart rate physiologically higher than average person? If so, train to that HR or is it a result of being bigger / out of shape? Must find answers here.
Macro Level Goals
#Mike Roberts baby steps to a better swim #BODY COMPOSITION MAN!!!! - just because you are training for an IM doesn’t give you permission to eat like an idiot - Kim Eagle / Core Diet in the works. Can easily stand to dump spare tire around midsection and lose 15 - 20 pounds without looking like Gumby (i physically have a rather large head) #I Enjoy Texas, just not the Texas heat, pick a Midwest race so logistics and weather are more accommodating. #Figure out HR on bike, but more importantly on the run.
Thank you EN for reading. It's been a blast!!
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Comments
You worked hard and it was great to watch you grow as a triathlete so fast... With your great attitude and work ethic and desire to learn... you'll improve each time out.
You had a great race...but most proud (tear in eye... like a parent whose kid is all grown up...lol) that you pee'd on the bike!!! You know how close that is to my heart... Big congrats for that! Funny side note... I just did a follow up coach call with coach P to figure out what to do on the way to Boulder and he asked " How are you transitioning to real life where no one cares how much you pee?"... what a comedian...lol
Some ideas... Retul (or similar) bike fit will be a game changer for your position... and comfort while riding... you'll also probably gain a little power...
Had a great time at camp/race week with you... keep up the hard work and block Wisconsin into your plans... would be fun to do it again...
I love this report Ironman!!! Sounds like you've learned a lot and really enjoyed your race. Helps to read a report like yours. I'm inspired!
Eric,
Great report - I really enjoyed reading it. You have clearly fallen for this sport, IM and this team. Which means you'll probably be doing these things for years like me.
Congrats on joining the club. You accomplished something few can do, fewer have done, and it can't be taken away from you. Going forward, you've already (smartly) identified the areas of potential growth. Improving swim form/fitness will help with swim times and your bike. The key thing for you is probably the bike. That means getting aero/comfortable, increasing the watts and decreasing the kgs. To really enjoy your next one, find a race where you can target a 6-hour bike ride or less. It's just really, really hard to run effectively after a 6.5hr ride.. I would stay away from Moo, LP, Whistler, etc. for a while. And one whose heat/humidity won't disproportionately affect the bigger guys (i.e., no TX until it moves to April). AZ, FL, MD or Choo? If you can get your swim down to 1:12-15 and your bike to 6:00 or less with a great TSS, you can target a run in the 4's, which will be far more fun than your TX run. Just my two pennies.
Congrats again.
great stepwise approach to training and racing. good result. congrats. nice to meet you.
the heart rate thing is hard to figure out. I seem to have a high racing heart rate for age, regardless of race outcome. running I shoot for 140 and maybe pushing to 150. biking, my heart rate used to be 130s to 140s. now more 130s or less. I think my bike heart rate improvement has been from improved bike fitness and moving to a lower cadence.
have fun in your next steps
@Stephanie It was a great day and despite the conditions it was a fun race. It's hard not to have fun at an event like this when everyone is so supportive!
@Capt Slack I don't know about fresh but I was certainly happy when the sun was going down!! It was a pleasure getting to know you through camp & the race. You're a hell of a competitor, and I admire that about you. You have one gear and that's go!! I am confident you'll figure out the run piece because as a Boston qualifier and a racer at heart, you'll find the right combination that works for you. I am rooting for you to run the race!!
@Mariah It was great getting to meet you and you are a perfect fit for EN. You bring the energy! Thanks for the mojo on the turn, and I look forward to seeing you at event soon.
@Mike Thank you for the advice, certainly worth more than 2 cents! I am working on getting aero and body composition the remainder of the year while tackling a few Oly's and one more 70.3. Considering Steelhead but admittedly a long shot. Anyway, checking into Master's classes at Lifetime and taking the couple of "relaxed" weeks to find my nutrition balance.
@Vic Great meeting you and can't wait to see you cross the finish line next year at Texas. Pullng for you!!
@Robin I see you have CDA on the list, pumped for you! The heart rate piece has been a puzzle for me because I can push it into the 190's going all out and it just seems high. I recovered well from Texas and feel like I could have pushed it into the low 160's without dipping into a dangerous level. I am going to closely monitor it outside in the next few weeks and see if I can lock in some real data points to work from and see where that takes me. Good luck in CDA and AZ.
Sounds to me like you had a successful first time Ironman - positive attitude at the end, and kept up a semblance of running all the way. Now that Louisville has moved to Oct, sounds like that's the way to go? Madison can be brutal in early Sept (I was there in 05 when it was 95F). I look forward to consistent improvement, you'll be a different race after a more more like this one.