Jim Ebert IMLP DNF Race Report
2016 LAKE PLACID IRONMAM RACE REPORT
My wife Jarie and I arrived on Tuesday since we’d never been here and it is a vacation destination. Wednesday was area orientation.
Thursday morning we drove the bike route. It had beautiful views but I knew I would not really see them during the race. In the afternoon I put on my sleeveless wetsuit and arm extensions with a short sleeve DeSoto race kit. The temperature was a bit above 70 but the arm extensions would not be needed. Thursday we drove the bike route again so I could ride the “crossover”…but I forgot my bike shoes! But I did become more familiar with the area and I knew I’d bike the run.
On Friday I think I biked the run! I used several area maps but roads had different names and some didn’t have the route roads. I basically followed the map from Ironman and it had the 1st turn around at approximately 6 miles. At that spot there was a restaurant with parking on both sides of the road. Other run route bikers figured this was the spot also though there were no green road markings. It was a very tough uphill to the site! During the race as I biked I asked officials at this six mile area if it was the run turn around…they said yes. But it wasn’t the route on the race run(?) but due to the loooong hill I’m glad it was not part of the run.
I also swam a 2nd time with EN folks but only used my bottoms only Lava wetsuit. It also was acceptable for my 15 min swim test but figured for two loops on Mirror Lake I might lose too much energy to heat production so I’d go with only the short sleeve wetsuit and arm/leg coolers for the race.
Sunday morning came and I had not asked if short sleeve Tri kits were legal and the guide didn’t really specify so I wore a sleeveless white Desoto and brought my black and green Pearl Izuma short sleeve kit. When I asked several officials it the short sleeved was legal; both said yes…but I stuck with the sleeve less and used more sun screen.
I have tender feet so appreciated the rugs from the water to transition. While I had eliminated at the hotel…I got nervous once on site and rushed around to find a bathroom with a short line. By the time I got back to the groups for the swim start it was as packed as Time Square on New Year’s Eve. I estimated it would take me from an hour and 20 to an hour and 30 minutes so I managed to squeeze into the middle. On the first loop out I already encountered many doing breast stroke and several doing elementary back stroke! Almost at the end of the first loop I notice my Garmin 920 with removable face was half off from the physical contact that was about 80% of the time so I quickly fixed that. When I was on the beach I noticed the face had made one and a half turns (and hadn’t come off!) so I corrected that and moved the face from the back of my wrist to the inside. I haven’t had a leg cramp in decades but I got one the loop out. I stopped at a nearby kayak and stretched it out (helps to be a massage therapist).
Trip to transition (can’t call it a run) was uneventful thought I saw many nice dropped goggles! It took 20 minutes in transition due to left and right socks not in the right place (but lists really helped!). Also the three small toes on my left foot are always very painful after about two hours on the bike due to the push from my big toe from an unfixed dislocation as a Junior in high school ( I hate the school nurse who sent me right back to class when I said it didn’t hurt…but if she looked at it!!). To remedy that I cover the toe nails with Vaseline and cover the middle of the three with circular padding. It worked great but of course four hours into the bike the bottoms of both feet were screaming! Thank goodness for ibuprofen. I was in the aero position about 85% of the time. I peddled standing up for 30 seconds on a flat area to get the feel (not bad…but not good). I never stood going up any hill. At times I sat up going downhill. I averaged approx 32 mph downhill with a top of 42 mph…but my concentration was on the road more than my speed. I could have been going faster at times.
I use an X-Lab aero bar torpedo for hydration and it always seems to leak the sticky liquid down the handlebar post. But I guess on 112 mile rides that liquid causes the brake pad mechanism to stick. Use the front brake and I needed to always stop and bang on it to open back up. My back brake got quite a workout! I stopped once when my Garmin screen had printing and not the usual data numbers. It informed me I had to calibrate my power meter. I hadn’t had to do that in months. I got several complements from other bikers on a great ride and good handling through road bumps. But I passed folks going uphill that I shouldn’t have. I think my power meter says I should be around 145 watts and on those climbs I was in the 180 to 270 area. I knew that was bad but to be in my range I’d have to stop peddling and the bike would stop. MY excuse is I live on the coast and have no hills to train on; a definite disadvantage.
With those watts I had no more fuel to go 26.2 miles running. I started jogging down hills and speed walking after mile 2. I finished half of the run with four and a quarter hours left. I was dizzy and with 30 seconds of jogging “woofing my cookies” was next. I was at the point where I might have been able to just walk fast ( 2 miles an hour might do it) but I’d been walking like that for about a quarter mile and my stomach and stability were still in question. I learned some lessons and was reminded of changes I know I need to make (what will be my “one thing”? I’ll work on that with Coach Rich as we plan my training for the rest of the season and IMMD in October.). With almost 25 years of triathlons and two IM podiums; I didn’t really need another T-shirt; no matter how cool it looks.
Training Improvements I Need to Make
1 – Complete more training days (no stopping for groceries on a run even if it puts weight into the run home)
2 – Strength Training (I did about 10% of what was needed.
3 – figure race weight for 6’2” should be 185. I was 195 (especially with going off diet the week before. Should have saved heavy eating for after an IM finish!)
4 – non leaking aero hydration equipment(?)
5 – more long bike/run bricks to figure how to lessen foot pain.
6 – generally better time management to ensure good training time
7 – use lists for training not just for the race. GOOD LEMONADE!
Comments
BTW- I have the Speedfill aerobottle for between the handlebars and am not using it (drinking from a straw just doesn't seem to work well for me). I never found it to be leaky like other systems. You are welcome to it if it will work for you. Happy to drop it off at your place next weekend after my long ride over there. It's essentially this thing: http://www.trisports.com/speedfil-a2-a4-bundle.html
As Tim alluded too, DNF's are a hard pill to swallow but putting it out there is a great teaching tool. 25 yrs of multisport with IM finishlines screams of experience. Your post race report of 7 things to improve and focus on. Put them in your short term order you can apply and control. Six weeks to your next IM "fight another day" will be a success, best o luck Jim, chin up and fight on dude !
I also look forward to seeing you at IMMD.
Keep figuring out this game, file a race plan two weeks before and let the team have at it.. You have the drive & there are great people here to help!
On the BTA bottles, I only use water. I keep non-water drinks (when I use them) on the down tube. The splash less. Also, when things get sticky, use the free water in the aid stations to squirt everything off as you roll through.
We'll get 'em on Maryland Eastern Shore, OK?
I have put two bottles behind my seat and am able to get to them but the aerobar setup was of course better. i hadn't been carrying water but that should not cause a sticking issue on my front brakes. i may just put the aerobar bottle holder back on my Trek.
i will be adding an IMMD race plan for any suggestions.