Ian Kurth 2015 IMMT race report. Seemed like a good idea at the time of registration…
Ian Kurth 2015 IMMT race report. Seemed like a good idea at the time of registration…
Background information:
This was my sixth IM, and third full season racing with EN (joined for Nov’12 Outseason).
Age 41,
FTP 295,
VDOT 52,
wt 173
Lead up time:
My wife Jen and I packed everything in the minivan (including our 4 kids) and set out for the 2 day drive from Wausau, WI to Mont Tremblant, Quebec. Admittedly, this portion of the process carried more risk than the race itself. However, the kids stepped up big time, and we had a terrific, relatively uneventful road trip, thanks in no small part to intensive, immersive training in the use of headphones and the backseat babysitter (DVD player).
Before:“We’re in Canada!”Good thing they have no idea how big Canada is...
After:No offense Canada...
Upon arriving in Mont Tremblant, we immediately engaged in all of the amusement activities offered so conveniently and expensively. No complaint from me as the kids were engaged and excited.
Now I just have to figure out how to get out of the 4 person bungee contraption I tentatively promised we’d install in the backyard…
Ready to rock. Very camera shy.
The kids ran in the Ironkids race. If you are considering this venue, THIS Ironkids race was VERY well organized and timed. The kids loved it. This opinion is in contrast to the Ironkids race for IMFL where we thought we would have to file an Amber Alert for 3 out of 4 kids… Total cluster. But I digress...
Race Day:
Got up early, with the usual pre race preparations. Our hotel was no more than a 5 min walk from transition. So convenient. Got everything set in record time. It was a little bit of a hike to the swim start, but that’s a minor complaint. Got the wetsuit on, gave a kiss to Jen, and put the game face on.
Swim:
I knew the weather conditions were going to make for a hot bike and run later on, but fortunately, the water quality was awesome. Cool, clear, and calm. There was some fog way out which made sighting the buoys challenging, and made for an eerie feeling, but other than that, the swim conditions were outstanding.
This past training season, I used the VASA trainer quite a bit for convenience and to save time. While I put similar time “swimming” as prior season, the amount of time on the swim trainer was a bit of an experiment to see how this would translate into race times. Given this and knowing it was going to get hot out, I knew I wanted to swim conservatively. I essentially wanted to “walk” the swim. Like stoopid easy. Casual. I wanted to try and minimize the physiologic cost of the swim.
Amazingly, and without question, this was my most enjoyable triathlon swim I’ve experienced thus far. For the first time, I found feet that swam straight, and at the right pace for me. After following this guy and validating the effort for a while, I made the decision to just stay close and have the easiest swim I could manage. I found this draft just before the first turn buoy, and managed to follow bubbles for about 1.5 miles. To stay in this draft, I recognized that I had to slow down significantly, and probably could have side-stroked… However, I balanced that with the possibility of gaining a couple of minutes with a pass and the energy required to swim by myself. I believe this decision was the right one for the day.
Overall, the swim felt really easy. Mission accomplished. I was never winded or significantly fatigued. I exited the water feeling great, and was pleased to see that despite the conservative measures I utilized, I still managed an IM swim PR. I also managed a PR swim distance (according to Garmin) of only 2.5 miles, improved from past swims of 2.7 miles. I crossed under the swim finish sign, and reminded myself again that the swim remains merely a cover charge to bike. Keep moving…
2015: 1:14:45 ----158 AG, 759 OA
[2014*: NA --- Swim cancelled]
[2014: 1:15:05] --- 153 AG, 851 OA
[2013: 1:24:52] ---- 167 AG, 1231 OA
[2012: 1:20:02] ---- 171 AG, 1233 OA
T1:
I continue to place effort towards paring down my transitions, and limiting the moving parts. Along the time to comfort spectrum that defines transitions, I tend to choose to save a little time in exchange for sacrificing comfort. Once out of the water and acquiring my bearings, I found the burliest looking volunteers and got my wetsuit ripped off. I mashed it into a ball, and carried it like a football through the spectating crowds along the red carpet lined path towards the tent. While it was a long trot, the crowd energy was helpful. I dumped my transition bag, put on my helmet, grabbed my shoes and bag, and was out of there. No volunteer help, unfortunately. I jammed my calories in my jersey and headed to my steed.
2015: 5:43
[2014*: NA Swim cancelled]
[2014: 6:50]
[2013: 7:44]
[2012: 8:47]
Bike:
My goal here was to execute a steady, and relatively conservative race, while placing a priority on replenishing fluids and calories in an effort to give myself every opportunity to run well on a legit run course in tough weather conditions.
Metrics: FTP 295, weight 173 lbs, W/kg 3.75.
Goal IF .7;
Target NP Watts 205-210
VI goal: 1.06 or less.
Typical administration stuff at the beginning - Garmin turned on, all systems tracking, watch out for swervy goofballs, etc. The early portions of the bike again followed a typical IM script. There are some definite mashers who initially come out hammering on the flats and uphills, coast the downhills, and generally do a great job of getting in my way in the process. Unfortunately, this another one of the penalties of being a marginal swimmer.
I started the bike very easy, planning on gradually increasing watts. Eventually, I found myself in a medium sized group of riders that made it difficult to stay on goal watts. I played leap frog with ENer Bruce Thompson for a good portion of the first segment as he was also near this group. Eventually, on the descent from Lac Superior, I got free of this group, and rode the rest of the ride steadily on watts, and wasn’t passed again.
This course is beautiful, and challenging! There aren’t too many flat sections, as it is mostly rolling terrain, with several long steady climbs and a few areas of steep, punchy sections. The climb to Lac Superior is legit, and requires concentration to not throw away watts. If disciplined, and with some course knowledge, fast splits are possible. While not as technical as Wisconsin, there are plenty of ways to screw up your race by misjudging big ring punching over some of the climbs. Part of the enjoyment of this course is also probably related to the fact that the roads are categorically outstanding. Smooth like butta the entire way. 1 pothole, tops.
My nutrition plan went well during the bike. When I got the weather report for race day, I made a few minor modifications, planning on taking on more fluids and salt, and eating solids early, then switching to liquids late. This seemed to work. Overall, I took in 2200 total calories (1500 in the first 3 hours), 5.5 grams of sodium, and 13 bottles of fluid (6 GE, and 7 H20). I was certainly hydrated during the bike, as I peed 7 times. I felt tanked up as I neared T2, slipped out of shoes near the last turn, happily performed a flying dismount from the bike, and headed into transition.
Distance: 111.00 mi
Time: 5:28:25
Avg Speed: 20.1 mph
Elevation Gain: 5,075 ft
Calories: 3,744 C
Avg Mov. Spd: 20.1 mph
Max Speed: 49.7 mph
Avg HR: 134 bpm
Max HR: 152 bpm
Avg Power: 190 W
Max Power: 534 W
Max Avg Power (20min): 224 W
Normalized Power (NP): 202 W
Intensity Factor (IF): 0.684
Training Stress Score (TSS): 255
FTP Setting: 295 W
Avg Bike Cadence: 85 rpm
Max Bike Cadence: 127 rpm
2015: 5:28:54 (20.43 mph) --- 66 AG, 326 OA
[2014*: 5:33:39 (20.14 mph) --- 71 AG, 362 OA]
[2014: 5:42:21 (19.6mph) --- 76 AG, 328 OA]
[2013: 5:54:48 (19mph) --- 86 AG, 520 OA]
[2012: 6:28:16 (17.3mph) --- 166 AG, 1045 OA]
T2:
No major issues. I ran into T2, grabbed my bag and dumped it. Socks on, shoes on, grabbed my Ziploc go bag which contains visor, sunglasses, and run nutrition, and headed out. Unfortunately, no volunteer help with the bag.
2015: 1:39
[2014: 2:52]
[2014: 2:38]
[2013: 2:57]
[2012: 5:22]
Run:
During training leading up to the race, I thought I had the fitness to have a go at a 3:30 marathon. However, the hot, humid temps required me to readjust my expectations. Given the mid 90’s temps, high humidity, and greater than 100 heat index, I thought a sub 4 marathon would be an achievement, and probably a relatively rare feat during this race. All day I had been playing defense. The run was no different. No racing until late, and even then “racing” would probably just mean “not walking”. It was time to honor my training self, and see if I could endure “The Suck”.
I started out running the first few miles very conservative, cognizant of the hills on the outbound to the rail trail. I was ferociously eyeing my HR, trying to settle into a cadence and pace that permitted my HR to reside in the low 140’s (a little higher, but roughly the same as my end of bike HR). I used RPE as primary, HR secondary, and pace as a tertiary metric. In looking at the graph, I managed to keep the HR pretty steady, with a slight increase during the late miles. Unfortunately, my pace began to slip during the second loop. I just did my best not to give away too much time.
It was great to see all the EN racers in full force. Plenty of mojo on the out and backs. Definitely helpful see some familiar faces, and knowing they were suffering too, but also great to see them RUNNING, while most around them were walking. ENers are tough!
My family was stationed in town. I was able to see them several times during the bike, transitions, and at the run turnaround. While the racer’s day was tough, chasing 4 kids around town in sweltering heat, all the while rocking a French-Canadian pilot’s uniform and sporting a “Bon Voyage” sign proves my that wife is the real deal.
No question I had an easier day than her. Despite having some personal medical issues as a recent distraction, she once again did an awesome job being an enthusiastic cheerleader. In addition to being my race lead up manager (Job description: Keep me from doing dumb stuff, coordinating the support crew, and organizing the weekend tasks and itinerary), she does a terrific job sending a lot of energy my way during the race. My parents also made the trip from Michigan to spectate. They have been at every IM I have raced, and also provide great support and enthusiasm. I am very grateful.
With this race in particular, this support was certainly appreciated. The heat and humidity was oppressive. Throughout the run I was in heat management crisis mode. I carried my Ziploc go bag throughout the run. I filled this with ice at every opportunity, and placed it under my arms, on my head, down my jersey - wherever. This bag was my life saver, my nook, my woobie. When I threw it away at mile 23 to face the last stretch of hills, I had named it “Wilson” from the movie Castaway.
Despite all of the conservative strategic efforts that I employed throughout the day, as IM’s typically do, this race became really hard near the end. I'm not telling any long course veteran anything new. The Ironman distance becomes a gut check at the end. No matter how much you prepare physically and mentally, and no matter how much experience one has in this challenging space, it is still incredibly hard to keep moving with pace late in an Ironman. And while the hills at the end did everything they could to drive a nail in the coffin, I committed to embracing the suck, and to finish the run goal of a sub four hour marathon.
At mile 23, I took my last mini walk break going up hill, fueled up for the last time with Coke, took a deep breath, and committed to finishing this race. I stayed in the moment, and focused on my quiver of one things. I no longer acknowledged anyone in the crowd. In retrospect, I don’t remember these miles. My last memory of the race is when I finally crested the last hill in town, and had the downhill cobblestone stretch to the finish. I sort of woke up, and realized the nightmare was over. I found my parents and Jen in the finishing chute, and gave them a smile and fist pump. I cruised over to give them high fives, and enjoyed the last few steps to the line.
2015: 3:55:20 --- 30 AG, 184 OA
[2014*: 3:48:36 --- 46 AG, 259 OA]
[2014: 3:41:00 --- 33 AG, 164 OA]
[2013: 4:04:02 --- 59 AG, 349 OA]
[2012: 4:10:54 --- 127 AG, 694 OA]
2015 Finish Time: 10:46:21
[2014* Finish Time: 9:25:07*]
[2014 Finish Time: 10:47:54]
[2013 Finish Time: 11:34:23]
[2012 Finish Time: 12:13:21]
Summary:
This race was another PR for me at the Ironman distance. For my fitness level and the weather conditions, I feel that I applied race execution tactics very well.
I'm very satisfied with riding and swimming very conservatively yet setting PR's in both of these individual disciplines. I feel this is indicative of consolidating fitness gains I've achieved over the past several years. I'm proud of my run performance, as the end was very much a gut check. I'm proud of the overall race distance PR.
It sounds weird, but I have yet to "race" an Ironman distance “on the rivet".
Urban dictionary definition:
Extreme physical exertion to the point of almost giving up. Derived from bike racing in the olden days when bike seats had rivets, and in an effort not to get dropped one would slide forward on the saddle to exert maximum pressure on the pedals so as to hang on the the amphetamine-loaded Belgian in front of you
I discussed this a little bit in my race plan with some other smart EN team members, but I knew for several reasons going into this race that this was not the time to attempt. I'm satisfied with consolidating fitness gains, and to continue to build my engine. At some point in the near future I will commit to rivet racing an Ironman, and I am excited for this prospect.
Thank you to all for the support from friends and family during this Ironman season, and to the Endurance Nation coaches and teammates who consistently contribute accountability, wisdom, motivation, restraint, and applause when needed.
For those who are considering this venue, I would recommend it without hesitation. It is a beautiful setting, with an outstanding course – challenging, yet fair. The community embraces Ironman and are extremely welcoming. There's ample housing, with fantastic food and restaurant options nearby. There are excessive family activities easily accessible as well. Bring your wallet – the running joke standing in line for whatever activity is that it costs approximately $300 an hour to bring your family here
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Comments
I bought a Vasa this summer too - basically because it takes to much time away from bike/run to drive to the lake 3x each week and I REALLY don't like the pool. It will be interesting to see how it works for us over the next year.
Ian - Strong work remaining committed to and executing your conservative race plan. As you enter your new phase of IM - "Let's find out how fast I can be" - be prepared for the raw truth that you will only find out what your limits are when you go past them. That has a double meaning. On the one hand, it might mean being willing to experience a breakdown at the end of the race. On the other, though, it also means that you might be pleasantly surprised at how much faster you are actually capable of, especially once you commit to racing the swim and biking at the level your speed/power allows. You have a minimum of 10 minutes awaiting you in each of those disciplines with sacrificing your run, IMO.
184 Overall on that day is something to both be proud of, and build on.
Ian...great reacing with you again, on two continents this summer. Big Fun! Nice to see Jen and meet your kids...they are so cute.
Strong, smart race execution on a tough course on a hot day! While we were riding the first loop together, you looked so in control, just like it was a training ride. Then I'd look down at my Garmin and see that we were haulin' ass. I kept thinking to myself, "I'm not sure this is a pace I can keep up but Ian sure looks he can". I knew eventually that you'd just ride away from me, and you made it look so easy when you did. You just rode really smart, fueling youself well, and setting up a good run.
It was a hot run, and sub 4 hours is a superb effort in those conditions. Your report sums it so well about the IM just being a gut check for every racer late in the run. Nice work!
I'd like to be there on the day you decide to "ride the rivet". It will be a performance worth watching.
I agree about the venue. Our kids love it and want us to race Tremblant every year. They may get their wish as we have already signed up again for next year.
@Al and Bruce - I am looking forward to taking a crack at "racing" an IM. I feel like I have a reasonable bank of experience with the distance to help manage the issues of the day. I'll keep at it and see what happens.
Thanks Brad - heal up quick. Sorry about your misfortune. Channel your frustrations into your training and ultimately racing once your complete your rehab.
William - Awesome!
PS..hoping to get into IMWI next year, so I'll be picking your brain and re-reading those reports!!!
Hey Ian,
Congrats on your race! Just did your TSR, giving you some thoughts on running frequency, etc, and I hit you with an invite to do an RR podcast.
Not sure I'm ready for a weekend at IMWI without seeing you or Jenn on the course!
Sorry for the late input. Congrats on a great race. Followed you all day. Your RR was a fun read, as usual. You're one of the positive influences who makes EN the great place it is. Re the future, we all need something to make us sign up for the next one and sacrifice 4-6 months to train. Could be KQ, sub-1, sub-5:30, sub-3:30, etc. or it could just be setting an example for the kids and making cool vaca memories. You've got the huge BR motor to do great things, but you have to commit to these races on your terms, per your drive and dreams. Your infectiously positive spirit makes rooting for Team Kurth easy and fun on race day. We'll be rooting loudly for your family through the current Kurth Challenge, one I'm quite confident you guys will conquer as usual.
Mike