Rick Goullaud IMLP Race Report Kona Bound
The original plan in July 2015 was to sign up for an Ironman in the states that I might win so I could get back to Kona and have a more satisfying performance vs struggling to the finish in 15:40 as I did in 2014. Coeur D’alene was out since the race was moved to August leaving Lake Placid as the best bet leaving time (11 wks) to recover before Kona. A month after registration opened for IMLP, I pulled the trigger in July 2015 and s;igned up. My race season would be complicated by my having qualified for the Boston Marathon in 2014 and the Age Group National Olympic Triathlon Championships where I had made podium in 2015.
The Endurance Nation coaches provided me with a plan that included t;he Boston Marathon and IMLP. My running training was strong all winter and early spring. I was injury free and I began training with UCAN products as my carb energy source. I following the label directions without doing much detail research. I followed the EN training plan to a fault for Boston. Ucan worked perfectly. At Boston I had lots of energy, good legs and was in control to requalify (not my goal - just wanted to appreciate and enjoy the experience) until mile 16 when quad pain became severe forcing me into a slower pace and I finished which I in 4:30. My legs felt trashed and it took almost 3 weeks for them to recover.
The Lake Placid training camp was a reality check for me as the course and conditions almost overwhelmed. It was survivable due to team camaraderie and coach Patrick support. The drive into Lk Placid from Keene scared the bejeezus out of me and I thought I was at the wrong place when I arrived at dinner Thurs. No way I could manage the climbs or massive descent to Keene - and I like descending. Of course everyone in camp seemed ho hum cause they had done IMLP 6 times!! I was intimidated beyond words but held my tongue to avoid embarrassment.
In summary the camp was unbelievably challenging, with tough weather, cold, wind and rain. The swim in Mirror Lake almost made me hypothermic - had to go back to bed to warm up before the Sat 1 loop ride. The only solace was the my roomie,m Bob Hiller who put his feet in the water and adjourned to the car - smarter than the average bear. A 20 min shower finally warmed me and headed off on the bike in the rain fully clothed in warm gear- hardly seemed like a race prep. At the top of the Keene descent it poured rain - little needles stabbing my face and then the wheel wobble that almost caused me to crash. Got down somehow clutching my brakes. Said a small prayer at the bottom where I was frozen again. Went inside the bistro In Keene - it was packed with cyclists all complaining about the wicked descent - helped my spiritl. Rested 10 minutes then pushed off, hammering until I warmed up and got it done - an unusual combination of pride and relief. The Sunday run was chilly and windy but ho hum for Lk Placid I thought. I was so happy to catch my train for home from Albany and soak up Amtrak wine to recover.
The greatest relief between training camp and returning for the race was Rob Sabo assuring me the water would be warm and swimable!!
Ironman Lake Placid 2016
Tues -Wed travel to LP. Took the train from Minneapolis to Albany, NY, rented car for the drive to Lake Placid, and picked up my daughter, Elizabeth in Westport, NY 45 min from LP. The train trip took 2 days and was a great opportunity to rest and conjur race day. I slept like a baby Tues night. Arr Lake Placid late Wed nite, ate dinner and found accomodations
Thurs: Slept in until 8:00, had cereal, juice and Ucan breakfast, then off to 2 ½ hr race rehearsal
Swam 1 lap on swim course: Rob Sabo was right, the water was perfect and I felt relieved and relaxed. Had an outstanding swim of 38 min for 2300 yds and felt no fatigue. Back to the house and loaded up bike for the Keene climb and descent. Noticed problem with rear wheel as tire looked to be bulging off rim - weird. Temp was warm! Not windy with biting rain as in one month earlier. Heaven. Climbed easy and felt good legs; the descent was a completely different experience than previous and got comfy in aeros reaching 42 mph with no “wobbble” which gave me confidence. Rode 25 mi relaxed. My sherpa daughter was right there to pick me up and return home for my 40 min easy race pace run. Felt strong the entire morning.
Showered, headed to town for sandwiches at “46" and then registered. Very quick. Took bike to the Velo mechanic at the Expo and found I was very lucky to not have had a blow out as the tube was pinched pushing my tire off the rim. Lucky Keene descent! Good omen??
EN social hour and dinner were great and having gotten to know folks at the LP camp, I was more at home this year and enjoyed the chat and support. Met Jim Ebert another 70-74 yr old and EN’r who was my competition. Did we size each other up??
Friday. Fruit/cereal bfast then off to EN swim for short effort. Finally hit Starbucks for my mocha and then the 4 Keys. R & R were in great form as usual and I always picked up pointers
Shopping, feet up, pack bags, dinner at home, burgers and veggies. Then IM Race Social to feel the Energy. Surprised the “feel the juice” video was lacking this time but it rained. Early bed
Sat: slept in 8:30, cooked big bfast eggs, fr toast, bacon,OJ
Short race run-thru; no swim, biked 30 min, ran 10 min easy
Took gear to Transition and SN. Back home, lunch sandwiches. Prepare all race fluids
2 bottles Ucan orange flavor with 3 scoops in each bottle planning on 1/3 bottle every 1:15
Made up 30 ozs G Endurance for first 10-20 mi in torpedo
Made 5 x 8 oz flasks of Ucan to fuel the run (½ bottle every 4 mi)
Loaded Honey Waffles for Bento just in case!
Dinner at home - Eliz home made spaghetti dinner fabulous meal. Yum
Sun: Really bad night. Slept poorly Nightmares, 1 AM Ensure 350 cals
woke at 4 AM Ensure 350 and oatmeal, fluids
To Transition and found very lucky parking place 5 min away
Loaded fluids on bike, checked bags, pumped tires, checked gearing set up, Ucan flasks in Run bag
Porta Potty stop; EN picture; 45 min before swim start Drank 3 scoops Ucan w water
Line up swim start 6:30 at 1:20 flag.
The swim:
No warm up but felt strong after 500 yds, Counting strokes sw freestyle to turn around and then backstroke almost the entire length back. My bstroke felt great There was continuous crowding and peeps swimming across me to get to underwater line. At 1.2 mi watch said 1:40 pace at 1st end of 1st loop
2nd loop, felt strong, counting strokes mixing free and back, Freestyle felt unusually strong
Shortly after final turn for home got hamstring cramps, relaxed and resolved; Then while on back, got wicked L calf cramp, had to stop to pull out, not successful so swam free, dragging feet until it went away but certainly lost time. Finished swimming back and free - no more cramping Goal 1:20 Actual 1:18
T1
At finish stripped to waist and volun pulled wet off, ran to transition, noticed right away that calf hurt from cramp, changed all clothes, volunteer got my bike and off I went.The Bike: Rode controlled thru turns and downhills out of transition and settled in for Ski Jump climb relaxed and strong. Noticed right away that I had no power reception on my computer - oops. It worked great SAT AM - Frustrating. First glitch. I vowed to get new bike computer when home before anymore training. The descent to Keene was exhilirating. I felt I was learning and mastering the descent. Much more confident, way more aero reaching 45 mph on steep portion, peddling easy at 35 mph on less steep sections. Surprised to pass so many younger riders all on there hoods being cautious. Always think “should the old guy be doing this” but I do enjoy descending. Used Coach McCrann’s technique of knee out in direction of turn and it worked like a charm. Thanks coach! My pre-race plan was to stay aero and work cadence out to AuSable and back to 86. Felt strong and effortless like I could go all day with no “burn.” The Ucan nutrition worked perfectly drinking 1/3 bottle every 1:15 washing with water bottle kept in my jersey. The Endurance fluids/electrolyte intake was a problem almost from the start. By mile 20 it made me feel queasy and I had to force it and began skipping bottles trying to make up with water. Worried my fluids/lytes was falling behind.
The climb to Wilmington was as tough as I expected - toughest part of course for me due to relentless nature. Out of gears. More Ucan on Haseleton Rd out. The climbs back to transition were tough and I was glad I had added an extra (28 gear). Just gave me an easier time. Felt strong on the bears. Crowd into town was great - lots of energy. Stopped at SN, racked bottle and stretched as Coach McCrann suggested. Felt great. I looked at the time on my computer and was amazed to see 3:15!! Was this too fast? No way I could maintain 6:30 pace. The twists and turns though town were fun and then back to the Sky Jump climbing. My legs felt strong again as 1st loop. I made a conscious decision to dial back my effort on lap 2 hearing the EN mantra voices about “good bike/bad run.” Started getting more nausea and stomach cramps on second loop every time I took in Endurance and had to force it. Ucan was good but kept falling behind on fluid maintenance and wondering if I should just take water instead of End. Legs really felt the climb to Wilmington and back to town. Struggled on the Bears but got it done. My computer said 6:58 when my goal was 7:00. Wondered for the first time if I could be in front of my AG with a shot at Kona but let the idea go. I had work to do.
Goal: 7.00 hrs Actual: 7:03
T2Grateful for short transition and LEGS FELT MUCH BETTER than at Kona when I could barely walk. Changed the gear - PEED! Yea. Unfortunately when I stood up noticed that I had pretty significant stomach cramping. Will they go away on run? So looking forward to run for which I had nailed all my long training runs. Had three small bottles of Ucan to sip every 4 miles as I had trained. What to do about the Endurance?
The run:
For first two miles running 10:20 + 30 sec waiting for my legs to get going. It just did not happen and I began to fatigue by mile 4. Running down the hill to river road got severe hamstring cramps both legs and had to move to side of the road to pull them out. Walked rest of downhill. Am I in trouble again as in Kona when I cramped every 2 miles? Running out River Road my stomach tightened up even more and became agonizing. By mile 7, I was walking and even that hurt - crap - I was at “the line” unexpectedly early. None of my thoughts/motivators could ease the pain and get me going. And to add to my misery, the ball of my right foot began hurting big time. No way I could run a second half marathon even if I could get back to town. Never ever felt like this in any run or triathlon in my life. As I struggled, I had a long conversation with myself about DNF and what my coaches, family and friends would think. What if I was actually in first - could I just walk a half marathon and still win? Too many questions Decided I could live with myself and came to grips with not finishing. For the first time I was scared that my GI tract might be injured due to the extreme pain. Too much medical knowledge. Somewhere along the way, found Laura Becker (I think) who was walking and hurting as well with back issues. She was disappointed in herself. We supported each other for a while but I kept trying to run. Finally got up Lisa G and there was coach McCrann telling me I was way in front and could get it done. I apologized to him explaining my stomach issues and no feeling in my fingers. He responded, “start drinking coke and eat a banana.” Made no sense to me as I had never tried coke and I had been forcing my Ucan which has sugar. Then saw my daughter who kept telling me I could do it and was in first ahead of another EN runner.(Jim Ebert I surmised). She was wonderful and ran off to get some salt for me. I was desperate so walked up the hill to water stop and coke it was, slow jog to turn around and more coke. Amazingly I started to feel better, cramps eased and I started running again at 11-12 min pace. There was Patrick again telling me I could win “just power walk 15 min miles.” I told him I was better and would try to finish. Then Elizabeth gave me a handful of salt tabs. Down Lisa G’s. I have very little memory of running until mile 20. Just ran water stop to water stop on my 11 min pace and walked the water stops which slowed my pace. At mile 20 I knew I was going to finish which really motivated me to run. Never felt any issues at the second “line.” If I thought of anyone it was Patrick who had saved me pure and simple at mile 11. Felt like I was running to reward his coaching skill and his concern for an elder statesman. Finally out of gas with recurring stomach cramps at mile 23 and started run walking. Just pushed to finish. Up L G’s and my daughter said my closest competitor had DNFd finishing by car. Could not see Patrick and figured he was at finish. The last two miles was a combination of relief, discomfort, pride and thankfulness to EN and Coack Patrick for getting me through. Felt great through the finish, running like a deer, fist pumping and there was PATRICK - beaming. Never heard my name from MR but who cares. Hugged Patrick, picture, hugged my daughter who was right there as well. She was everywhere all day -what a lucky guy to have such a daughter. Finisher picture. I was so pumped to qualify for Kona.
Goal 4:45 Actual 5:45
The aftermath: I finally sat with my coke and my body just gave out. Suddenly I was flat, tingling fingers, dizzy, totally uncomfortable, nauseous. My situation scared me because I did not understand what was happening. Thank the IM volunteers, they (Jason Baldemeir sp - a former EN’r lifted me into a wheel chair and off to the med tent. The med tent were amazing - another example of the IM organization class. Four people took care of me, talked to me continuously as I laid down with feet up and I felt better but had low BP and has lost 10-11 lbs. After 15-20 minutes, I even suggested they give me fluids so they finally placed an IV cath and let the fluids rip. Relieved they could find a vein (no luck with the guy next to me). And there I lay for 3 hours getting the absolutely perfect therapy. They found Elizabeth and she sat with me. I could hear Mike Reilly in the background welcoming home the last “you are an Ironman” finishers. I left the tent after midnight and my wonderful daughter had gathered all my belonging, escorted me back to the car and home we went. I felt almost 100% better. All IM finishers should have 2 liters of IV fluid at race conclusion. Back home there was the left over spaghetti dinner festival. Answered about 25 texts until 2 am, then packed until 3:30. Could not believe how much better I felt after suffering so badly.
Thoughts:It will take some time to digest my experience, determine where my nutrition failed me and make adjustments to have a better experience at Kona. I will be forever grateful to my wonderful daughter who set the bar high as my sherpa and I cannot say enough about the expertise and kindness of Patrick who certainly saved by day. Every ironman race finds your weakness and puts you in a dark place from which you must find your inner soul to drag you out of the depths of suffereing/despair and to the finish line. Yes I found that place and came to grips with not finishing. I could not have survived without the support of EN and our fabulous coach. Cola is my friend.
Comments
"Thoughts: It will take some time to digest my experience, determine where my nutrition failed me and make adjustments to have a better experience at Kona. I will be forever grateful to my wonderful daughter who set the bar high as my sherpa and I cannot say enough about the expertise and kindness of Patrick who certainly saved by day. Every ironman race finds your weakness and puts you in a dark place from which you must find your inner soul to drag you out of the depths of suffereing/despair and to the finish line. Yes I found that place and came to grips with not finishing. I could not have survived without the support of EN and our fabulous coach. Cola is my friend."
Rick great race report, I remember our roadside conversation at LP training camp on "How am I going to finish this race, this is nuts", ahh you did. Your final thoughts are a great reminder to us all that "yes you can" no matter the suffering. Just grap elements around you, cheering, road side advice, smiles, the small downhillls, whatever. You got it done attained your goal Kona bound, congrats.
Congrats on a great race, great Race report and Kona Qualification. Were you taking salt or salt tabs on the bike or run? I think UCAN is slightly hypotonic, especially confounded by the addition of water on the bike. You might want to try adding both bananas and salt tabs of some kind to your bike and run fueling plan. My wife and I enjoyed meeting you and your daughter at the camp and then during race week. Hope to race or train with you again soon. Enjoy your second trip to the big dance.
Hi Rick,
I loved the report! You had me on the edge of my seat
Would he finish or DNF? I had to know! So glad you finished and qualified. At the end of your report, I had a big smile on my face. Congratulations!
I know the power of coke and Patrick's "there just when you need him" abilities. Last year at the beginning of my IMFL run, I had great running legs, but my stomach was not cooperating. I saw Patrick at mile 7 and he said to drink coke and take two hits of BASE salt at every aid station. By mile 9, I was flying and finished my run ridiculously strong. I saw him after the race and felt so grateful. What a guy
Virginia
As a fellow OF, I feel for ya'. Like everything else, our GI tract seems to undergo changes as we age past 60-65. Losing 10 # is a clear sign something wasn;t working in the fluid management areas, precisely what, I don;t know. But I do know that solutions which might work for those in the 40s & 50s might not apply so well to us. Obviously, you didn;t take in enough fluid for the length and effort of your day, but what type of fluid should you add to the plan??? Coke and bananas probably aren;t going to be enough to make things better on Hawaii. I certainly haven;t figured it out yet, as my last two trips to Kona ended with a fair amount of walking on the run, and I don;t see how I could have forced any more down on the bike. Let us know if you come up with a good strategy, one which allows you to be, in the words of our Coaches, "an 11-12 minute/mile rock star"
Just a thought, but one place to look might be at the disparity between your times on the laps of the bike. Often, trouble on the run starts with going too hard for your capabilities on the first 30-40 miles of the bike. In this case, going to hard to =be able to get enough fluid and nutrition in during the time when your body is best able to absorb it. It just gets harder and harder to catch up as the day goes by. You certainly had an hour or so to play with... 3:15/3:50 doesn't seem like the right way to parcel out your effort, maybe 3:30/3:45 would have worked better?
Rick, I'm sure you understand I'm only bringing all this up to try and help you have a more satisfying day @ Kona. As Paul has said, I have nothing but admiration for you, simply to do the training, show up prepared on race day, and finish the thing through to its end. I know exactly what it's like to win the race, and then spend a few hours in the med tent - not the best place to be celebrating...but you certainly do deserve to celebrate, big guy!
nice work. way to get beyond the negative thoughts and keep moving.
I will see you soon at the show.
let us know what hydration and nutrition adjustments you come up with.
sounds like you did a lot in the few days before the race. maybe consider reducing the duration of the workouts in the week before the race.
I also don't know exactly what happened, but you mentioned even early on and then many times afterwards that, "The Endurance fluids/electrolyte intake was a problem almost from the start.". My guess (and it's only a guess) is that you were slightly over-doing the Electrolytes (and/or under-doing the water intake) for the majority of the bike. And when you have too many electrolytes compared to the amount of water in your belly, then your body has to pull water from your cells to get the osmalality to a point where you could actually absorb it. But you kept hitting it over and over again until your stomach decided to tell your brain that it had had enough and cramped up. I know "nothing new on race day", but for me a "queasy feeling" in my stomach means that I have to change whatever it is that I'm doing. That might mean more water... It might mean try to slow down... It might mean actually take in some solid food to see if that helps. I always have a few bars in my bike jersey for this (I like Kind bars or Larabars). But on the run it could mean a handful of pretzels or potato chips or as you now discovered, the magical Coke.
Ironman is a fickle beast! Congratulations on beating it and winning your AG in the process! That should be celebrated! The best way to celebrate it (in my opinion) is to enjoy your time on the Big Island! Recover well, then get to training and execute like the ninja you are!