IMMT - Race Report Francis Picard
Hi all!
First and foremost, please bare with me since I am French Canadian as such, my English writing might look weird to you.
Background from me : I did my first HIM in May 2014 in Mallorca 5H40, August 2014, Timberman 5H18, April 2015 Texas70.3 5h13 and Tremblant 70.3 in June 2015 5h06. IMMT was my first IM distance
This was my first Ironman race and I used the Intermediate 20 weeks EN training plan, I got great support from the people who are on Strava!
Race Day:
Woke about 4AM to eat breakfast, arrived at transition on time for the opening, did my few things that needed to be done (triple check I had my BTA and bootles on the bike - I forgot those at IM70.3 MT and was kind of a paranoia for me this time.). We walked to the beach, was a bit nervous.. but all under control.
Swim:
To put you in the background, I played waterpolo for 5 years during High school, that means swimming and alot of people around me isnt an issue. While doing the training in the pool I was able to do the distance in 0:55-1H05. But for a reason I can't identify, during HIM and this race,I wasnt able to get the same results as in the pool. As such, final time 1H16:10. I came out of the water pissed knowing what I could do in the pool. I really, really, and I mean really find out what is the problem, I am sure I can cut alot of time just by figuring what is my problem with the OWS. The 4 weeks before I did alot of OWC in lakes and ocean.. anyhow! I got a year to figure out what to do and change.
T1
T1 in MT is a long run (about 800M, half a mile for all you US guys ! 
) 7:57, I really took the time to be sure everything was there and on me before leaving transition.
Bike
We all knew it was going to be a really hot day, as such I rode conservative on the first loop, about 32K/h. Followed my nutrition plan that was tested during the RH training excepting increasing the sodium input. The issue I still have with riding the bike is downhill, since my bike crash while riding at about 60K/h due to a wheel of death wobble 2 years, I can't mentally go faster downhill then 40K/H, my brain freeze and I put the brakes.. but on a flat section I can hit 50K/h without having this mentally break. Will definitely have to work on this since MT has alot of downhill where I can gain a few minutes and work less on the climbs.
Since I still dont have a PM (will get one during fall!!!) I pace myself with HR and trying to stay at 80%-82% of my HR, final results were at 80% @ an avg of 138.
I took the special need bag to eat the 2 turkey sandwich I prepared with alot of digon mustard to change taste in my mouth - best decision ever !
My target was to be between 5H50-6H00 knowing my problem with going downhill fast. - final result 5H50, I was happy arriving at T2 because I wasnt feeling any pain, felt like I rode 100K - maybe I didnt push hard enough or I was over doubting myself ? I don't know yet, probably pacing myself with a PM next year will help me alot!.
T2
nothing to say, sunscream etc..3:32, maybe could have been faster ?
Run
I knew the race was really starting here for me, fresh leg marathon time for me was 3H12, therefore I knew it would take longer considering the heat that we had during that day and was expecting the worst during that run.
I was prepared for 2 scenarios, one that would start about KM10 if everything was falling apart and another one if I felt good, the latter happened to be the one I executed!. Plan was to run 2 mins fast (4:50/k) then 2 mins slow (5:40/k) and walk aid station and take everything.
I put ice on my head and kept a cup full of ice that melted between the aid station and I could empty on me to keep me cold. Support on the cours between athletes was awesome, you felt that people were in this together, I really enjoyed more the IM run than a stand alone marathon which is more a race to get a BQ 
.
The goal for my run was 4:30 and I finished with 3H53, which made be think I forgot to do the whole course when I saw the time on my watch at KM40 (this where things started going bad)
Total time : 11H11 goal was between 11h45-12h20. I am really happy with the overall result but I feel I could had push more on the bike, but wonder if that would had impacted my run ? ... we will never know! RR and need to think of what went wrong and was went good for next year and keep improving ! I have to keep in my mind this was my first IM.
Looking forward to join EN !
Thanks for reading !
Comments
Francis...fantastic race, especially the run, for your first IM. You executed like a seasoned veteran. Well done and Congratulations. You are an Ironman!!
For the swim, i suggest you practice drafting. you didn't mention that in your report but it can really help if you follow some faster swimmers.
For the bike, oui get a power meter. You rode really well by heart rate but a power meter will make you even better.
Amazing run in that heat. Again, congrats!!
Your results fit the definition of a (highly) successful Ironman, especially for a maiden effort. Meaning: you did not break down or blow up on the run. Most everyone who has a "good" race feels they could have biked faster. True, but as you note, that puts your run in jeopardy.
"You never know what your limits are until you go past them", and your first IM is not the time to find out where they are. It takes a few years to get the pacing down in this sport; after 2-4 more of these, you'll probably have this thing figured out and be knocking on 10H10 minutes or better! More OWS practice and racing, plus using a power meter in training and racing will take you a long way there, as you already point out.