RB's IM Wisconsin Race Report
First off, huge thanks to Coach Rich and Mariah for being at the race. Enjoyed the great team dinner, 4 Keys talk, and support on the course. You all are amazing and made this trip to Mad-town so much more enjoyable than last time when I was there by myself. This was my first EN race and it was truly an honor to be there with all the great EN athletes. Special shout out to EE, SS, DJ, and everyone else that encouraged me along the way over the last year and providing invaluable knowledge. And thanks to Chris for all the humor race weekend…… wow!
This was only my second IM race, both at Wisconsin. Got to love that course and the people of Madison. My goal was to execute the best race possible based on my current fitness. I had no specific goal times, but my pre-race targets for planning purposes (nutrition, head-space) were 1:20hr swim, 10min T1, ~7hr bike, 5min T2, and ~5:30hr run.
|
IM MOO Times |
2016 |
2014 |
|
Swim |
1:24:00 |
1:18:09 |
|
T1 |
15:54 |
22:19 |
|
Bike |
7:12:59 |
7:36:49 |
|
T2 |
11:53 |
17:22 |
|
Run |
6:29:35 |
6:55:57 |
|
Total |
15:34:21 |
16:30:36 |
Race week started off fantastic, waking up Monday morning with sore throat and head full of stuff that turned into a chest cold. So rest and fluids it was for most of the week. One easy run and swim, and off to Madison on Thursday. Great time hanging with everyone and was very relaxed prior to the race with no pre-race anxiety. Actually, slept all night Saturday and woke up 2 min before my alarm at 4:23am. First time that’s ever happened. Let’s just say my roomie was not impressed with my awesome night of sleep (HAHA).
Swim: Felt great getting in, worked my way between the ski ramp and buoy line. Started out slow and easy, normal contact to the first turn, pulled out wide halfway to the second turn to adjust my wetsuit and clear my goggles for a second, then just took it easy all the way down the back side. Like really easy, kept thinking how I could carry a bucket of chicken while I was swimming. Had a little trouble holding the buoy line coming in after the last turn. Seemed like the wind picked up and was blowing me away from it, but bared down, fought the crowds, and was a little shocked when I was the time. No harm, no foul on the swim. Seriously felt like I just swam 1500. (Next time maybe race the swim?)
T1: Slow as usually, but getting better, maybe? Jogged up helix on inside, got bag, found a chair, socks on, EN jersey on, helmet on, glasses on, shoes in hand, to the porta john. If I actually got my pee timed, I am sure I would have won an award for the longest time spent “going”. Started yelling at myself to hurry up. Came out and someone asked if I was ok. My response “now I am”. Easy jog to bike, put my shoes on at the rack, and headed out. I am amazed at how the EN masters can move through transitions at lightning speed. Just seems like everything is moving at slow motion. Guess it’s my lack of experience and practice. (2017 priority).
Bike: Easy to top of the hill on Valley road (right?). Dropped my chain in the mayhem of getting on the bike path, but that was only a 30sec delay. No other issues on the bike, except my rear derailleur cable started fraying at the shifter around mile 85-90. Felt like little wires poking my finger. Got a little freaked out about that but worked through the options in my head if it broke and had a plan to deal with it. Quit worrying about it and got back to work. Didn’t really notice the wind except on the down hills getting blown around a bit, just focused on holding watts and riding the terrain in front of me.
Power and HR look to have dropped off a bit towards the end of the second loop, but felt really good coming back into to Madison and passed a bunch of people on the stick. I remember how cooked I was on that section in 2014. Per Garmin, IF was .69. Forgot to stop my 510 at the dismount line, so who knows. No major discomfort issues during the ride.
Long stop at SN to pee (already disclosed I haven’t graduated to doing that all over myself). Should have stopped at the previous aid station coming into Verona, but like the other 6 people waiting in line thought it would be better to stop once. (Lesson learned, don’t plan on porta pottie at SN or better yet, don't stop, right?).
Nutrition was on plan most of the day. Actually maybe took in more solid calories during the first part of the ride, but as the EN experts told me, I wouldn’t feel like solids after about mile 80-85. Grabbed a cliff bar at the second to last aid station, and it took 2 miles to get it down. Thanks for the tip, should have listened!
Nutrition totals were 48oz Skratch Labs (one bottle on the way out, one bottle after mile 56); 4.5 bottles of GE and 2 bottles of water from the course. 4 PowerGels, 1 pack Cliff Blocks, 2 fig bars, 1 powerbar, 1 honeystinger waffle, 2 cliff bar mini’s and 2 partial banana’s. 1 salt stick capsule and pain relievers at SN. (Lesson’s learned: SN is really only for CO2 and tubes, didn’t eat anything I had put in it). I was super paranoid about nutrition on the bike, so feel like I did a good job there.
T2: At bike dismount line got a major cramp in my right hamstring as I swung my leg off the bike. Not sure where that came from, but it was a wow moment. Got my bag, shoes on, Go Bag, to the porta pottie, another long personal moment (not award worthy this time), then started run.
Run: Took a couple miles to get down to my target pace of 12min/mi. Around mile 4-5 started to get the hamstring cramp back that hit me at the bike dismount line. Saw Coach Rich on the course and he said “more salt”. Started pounding the base salt and all was good holding pace and HR until around mile 15-16 when I started feeling major bloating and noticed some swelling in my hands. Realized I must have taking too much salt in, so started drinking as much water as I could get down and ate some banana. Some run/walking between miles 16-19. Miles 19-24 was the really tough patch walking. Had some major chaffing in the down stairs area that required some supplies from aid stations and finally stuffed my pants with TP around mile 23. Started feeling better around mile 24, so tried to pick up the pace to the finish. Overall not what I had hoped for, but probably in line with what I should have expected based on my long run training.
Run nutrition was banana at T2, 20oz Skratch Labs, 2 PowerGels w/caffeine and pretzels (first half), one grape, coke at most aid stations on the second half, and carried ice cup w/water between aid stations to sip on once I was managing the sodium issue. Never felt like I was out of calories or dehydrated, which is way different than 2014.
Overall it was a great experience. I still have a lot to learn about IM execution and to capitalize on opportunities to get those 5-10min low hanging fruit gains. I have a much greater understanding on how the training plans build across the season to create the best engine possible to drive on race day.
Thanks again to all the EN support and look forward to doing this again soon!
Comments
RB, was really great having you on the team this year! Enjoyed the CAMP, training, and race day seeing you out there as well. I watched you work hard during the training cycle and dig in so, your 1 hour PR does not surprise me frankly!
I had a similar experience as the one you described at bike dismount, HUGE lock up in the legs then again when I entered T2. My issue was not salt/nutrition as I peed four times on the bike and took in my planned nutrition. My issue was overstimulation of that muscle group on the back half of the bike where many of my laps were over 75% efforts......
Go back and consider this as what may happened to you as well considering your salt intake appeared to be high.
Congratulations on number 2 and a BIG PR man!
SS
Sounds like, overall, you had fun - that's the name of the game, really. Improvements in every leg save swim - congrats on 12+ minutes improvement in the transitions! - must feel good. Now, just stop trying to eat a chicken wing in the water?
“I am amazed at how the EN masters can move through transitions at lightning speed.” You definitely made a ton of improvement from 2014, that’s awesome to see. The key to faster transitions is having a sense of urgency (not panic), making them as simple as possible and doing as little admin stuff as possible. Wear your jersey under your wetsuit, don’t put socks on for the bike, and wait until you’re on the bike to use the bathroom (unless it’s a turd) and I’m guessing you could have saved at least 5 minutes. I understand that some people like to wear socks on the bike and can’t/don’t like to pee on the bike. Just some thoughts for next time.
Congratulations again!