Thomas' IM Choo Race Report
I am so excited to be an Iron Man! I have to give a HUGE shout out to EN - the coaches, the teammates, the training plans. Since joining EN in September 2013, I have learned so much about how to be a triathlete and an Iron Man. I definitely had all of that learning with me throughout my event, supporting me along the way. I also have to give a shout out to all my Rock Star teammates at IM Choo - being a part of EN is definitely something special for a big race like this.
I have to give a SUPER SPECIAL shout out to Mariah! She was just AMAZING as a race captain and Coach Rich whose coaching at the training camp and 4 keys came in handy as you will see in my report below:
Swim
Goal: 1:10 - 1:15 (Actual - 1:16:29)
This goal was estimated based on my 70.3 point to point downstream river swim in 2014, which was 32:05 and my RR2, which was 1:35 in a choppy lake during the rain.
I started off swimming towards the middle of the river. I found myself zigzagging a bit, so decided to swim closer to the buoys in the 2nd half of the swim. This helped me take a more direct route to the finish.
I did a good job staying in my box and focusing on counting my strokes, maintaining high elbows, a strong pull, broad chest, and keeping my feet high. I focused on swimming only as fast as I could maintain my technique. I also did a better job of taking advantage of drafting opportunities as they came about. I was feeling great at the end of the swim!
T1: Goal: 8:00 (Actual: 11:55)
I walked through the transition on Saturday when I dropped off my bike, which was a huge help in knowing exactly where my bag was located and where to go to grab it. I used the EN baggie approach which saved some time not having to bother with nutrition, gloves, etc. in transition.
What I did not anticipate was pulling a knot in the string at the top of the gear bag, which was well wrapped to keep the rain water out from the Saturday down pours. I wasted about 2-3 minutes or so trying to undo the knot before I finally ripped the top of the bag open so I could get my helmet and rest of the gear out. That pretty much blew my time in T1.
I did change into a bike jersey in T1, since I carry my gels and wafers with me on the bike. which came in handy as you will see later.
Bike
Power Target: 175; Estimated time: 6:50 - 7:05 (Actual 6:35:33)
All week, my power meter was working fine. Saturday, it calibrated before I dropped my bike off. When I jump on the bike out of T1, no power. I turn my 810 off and on - search for the power meter; it could be found but still no power.
I crossed over the 1st set of RR tracks, only to lose both of my rear bottles that were full of Perform. I have never lost a bottle in training or a race, including in training camp. I guess there is a first time for everything. Fortunately, I had decided to fill my Torpedo with Perform, so I had that until the first aid station. I also had my energy drink on my down tube. I made sure I had them both finished before I got to the 1st aid station.
Then about 5 miles into the race, my rear gear bag started falling off, so I pulled it off and stuffed it into my bike jersey pocket. I am glad I decided to wear that jersey, as it definitely came in handy.
At this point, I decided to trust my training and focus on the things I could control. Thanks to all the great coaching at the training camp and having the experience of doing the bike course twice, I was very confident about what to expect on the course - the rolling hills, false flats, the slower and faster parts of the course for me. My goal was to keep my average heart rate around 130-135. I focused on spinning up to the the hills and rollers and staying tuned in to my pedal pressure over the crest. Based on training camp, I expected to average about 16.5 MPH per my Garmin 810.
This was my first ride without power, since I bought my power meter in early 2014. My average heart rate and cadence were fine; my pace per my Garmin was 16.9 MPH, which was a little higher than I expected.I believe I did pretty well on the 1st loop sticking to the plan, but there were several places on the second loop where I believe I overdid it on the bike. There were some places where I just did not make the best decision in the moment (and could have backed off a bit) - a place for personal growth and development going forward. I chalk this up to the lack of experience riding without power. From the more experience EN peeps, is this something you actually practice to prepare for situations like this or is it just one of those things where you get better with time?
Side note: I graduated to "peeing on the bike" in my IM. It wasn't as bad as I expected. I am glad I did as I wound up going 6 times throughout the ride. Now, I just have to figure out how to get those bike shoes clean 
.
My legs seemed to still feel pretty good at the end of the bike but then again, this was my 1st marathon and definitely my 1st marathon after a 2.4 mile swim and 116 mile bike.
T2: Goal: 5:00 (Actual - 7:57)
I am not sure what happened here. I used the EN baggie technique. I did change into my EN tri top and slipped on some new shorts for the run. I also always do my long runs with a fuel belt, so I did put that on as well. This did not seem to take more than 2 minutes. Everything else I put on out of the baggie running out of the tent/run start.
I will work on getting out of my bike shoes before dismount and leaving them on the bike. I believe that would have saved me a lot of time instead of making my way through the gear area and to the tent in bike shoes. In hindsight, I probably should have just carried my shoes - that would have saved quite a bit of time too.
Run
Goal - 4:30:00 (Actual - 5:14:04)
First 6 miles - 10:10 - 10:30 (125-135 BPM); Progressive run after that
I had to pee out early on in the run. Fortunately there was an open port-a-potty at mile one, so I jumped in and did my thing.
I felt good the 1st 6 miles of the run, following Coach Rich's guidance of doing the slower of average bike heart rate pace or RR pace. The run was a little hot at the start, so I kept my pacing around 10:30-10:35 for the 1st 6 miles, which kept my HR in line. I ran mile 7 at 10:25. I noticed my heart rate rising rapidly, so I backed back down to 10:30-10:40 to manage my heart rate. I saw that 18 mile marker on the first loop, which was a good reminder to wait for it on the way back before making anything happen.
Towards the end of mile 14, I made the mistake of trying to use the port-a-potty again. I wasted about 2-3 minutes waiting on one to open up; when it didn't I just peed and kept on trucking.
Well, I found out at mile 15 marker of the run that I had indeed overdone it on the bike. That's when the suck started to hit me (with 11+ miles to go). My pacing dropped to 11:00, then 11:30, 12:00. By mile 18, I was at 12:30. No matter how much I focused on my stride, lean, and arms, I was not going any faster. One thing I was committed to was continuing the forward motion and not walking (except 15-20 seconds at the aid stations). I am happy to say, I never stopped "running" (although calling a 14 minute mile pace those last 3 miles running is a stretch). Coming off the bridge around mile 25.5, I was happy to see Brandon, which gave me the inspiration to pick up my pace a little bit and keep him in eye shot. I still had a little gas in the tank to actually run that last quarter mile through the chute to become an Iron Man!
Recap
My goal was to complete the race in 13:00:00 or less (Actual time - 13:25:58). I lost a net of about 25-35 minutes from overdoing it on the bike, my T1 bag incident, and mile 14 port-a-potty debacle. Given that I had absolutely no power for the whole bike ride, and I am a total novice riding without power, I am very happy with my results.
One of the biggest things I learned from my experience is that a positive mental attitude goes a long way! I kept a smile on my face throughout the race and focused on 2 things (besides the 4 keys which stayed on my mind the whole race) - 1) keep running and 2) cross the finish line. It was a great experience that I will never forget.
The other thing is to trust your training. I was able to find strength and confidence from the flats, the accident, the stitches, the cuts, bumps, bruises, and all the other "learning experiences" in my training leading up to the event. All those experiences gave me the confidence and preparation to face things as they happened on race day. Thank God my prayers were answered and there were no major issues race day. Grateful for the experience and all the EN crew!
Comments
For all of the adversity it sounds like you faced in your race, you did a great job of staying positive. If you went to the dark place, I certainly never saw it. Congrats on a job well done!!
Great turnaround on the bike with out power.
Until the next IM!!!!! Congratulations
It was great meeting you at the team dinner and seeing you on the course... Wish that power meter would have started for you, but awesome job adjusting and pushing forward.
1) good job adjusting to the circumstances on the bike. Riding without power 'limits' on those rollers is def a potential issue on this tough run course. But, you know what you're doing and I'd bet that you rode the ups about as easy as you could stomach.
2) Tough run course. For anyone.
I can relate to your comment about knocking out your first marathon at your first IM. I have no interest in running 26.2 unless I've already done the swim & bike. At least, at this point in my life. Makes NO sense at all. But, making no sense at all is kind of my M.O.
Congrats on joining the club. No one can ever take that away from you!
Sounds like you learned a lot out there too. IMO, I don't think you overbiked. I'm hearing a lot of folks say the SUCK began at mile 15. At some point... it will find you. Excellent first one. Excellent execution. I hope to race with you again some day! EB
First timer? Your last two paragraphs show the wisdom of a veteran.
Congrats! You ride with a Powertap, correct? Did you ever figure out the problem? Dead battery?
@ Coach P - thanks coach! And thanks for all your advice on the post race call. I will definitely put it all into practice.
@ Kane - thx sir, always gr8 to see the EN crew on the course; congrats to you as well!
@ Brandon - thx buddy; I was able to stay positive the whole race primarily due to my FULL confidence in the EN training strategy and plans; they have not let me down since I started with EN - glad we were able to support one another out there!
@ Michael - thx for your encouragement - you definitely stand out as one of the most encouraging people I met at the team dinner - keep in touch
@ Yvette - thx so much - I really appreciate your support and encouragement; it was great to see your smiling face on the run - that was right after my mile 15 port-a-potty debacle
@ Rich S - gr8 to meet you too - thx! Again, hats off to EN - no way I could have pulled this off even a year ago - can't believe how far I have come so far
@ Chris - thx my EN ATL crew buddy - thx again for all your advice along the way with the LBS recommendation and etc.
@ Emily - thank you! I appreciate your perspective on my race. It was great to have Rock Star vets like you setting the pace for the team!
@ Trish - thanks and congrats to you as well! thanks for all your encouragement in the training forums; I did not have the opportunity to post much but always appreciated yours.
@Al - thx for the kind words - you are one of the EN sages I look to wisdom and guidance! thank you for your leadership and example.
@ Coach R - thanks again for all your great coaching! Yes, I believe it is just the battery - been too lazy to change it for my first few post IM rides - I will change it before this weekend's rides - will let you know if that does not fix it.
@ Carol - thanks Carol! It was really great to meet you as well and congrats on that Kona qualification!
@ Doug - thanks so much! I now know what people mean when they say at some point in the marathon you've got to suck it up and get it done
@ Mariah - the fabulous Mariah! Thx again for ALL your support and the well wishes. Yes, I will never forget that McGuyver moment either; that was one of those pivotal training moments that had me believing I could face pretty much anything come race day