Dave Nesom Augusta 70.3 RR
Augusta 70.3 RR
Training leading in:
Followed the IM 70.3 Intermediate Training plan reasonably well when I was in town and kept up well with the high and medium priority workouts (though frequently had to sacrifice quality swim workouts due to time constraints) Weeks 13,14, 17 and 19 were run-only because I was traveling in China and India.
I did 70.3 Florida in the spring after the Outseason (that was my 2nd HIM) and had significantly better fitness than going into Augusta. (15 watt lower FTP and I was 9 lbs heavier at Augusta)
Complications/Distractions: After signing up for Augusta I had some work come up that required me to be in Paris the following Monday afternoon. Thus, as soon as I came off the course I had to collect my gear and drive 2.5 hours to the airport for a redeye to Paris at 9:00 pm. This was on my mind throughout the race, especially on the run as stuff started to go wrong.
The plan: Due to not-so-good fitness and training I planned to go really easy on the bike (.65 IF) which would have had me complete the bike in about 3:25. I planned to do the whole run in Z1 (anything faster than 11:00 min miles would be fine.) For the swim I was expecting a current assist and a wetsuit swim so I honestly didn’t worry about it. Overall goal was just to finish feeling well and to maintain a Z1+ pace on the run but not walk.
Fitness Particulars: Height 5’11”, Weight 188, FTP 219, VDOT 38
The Swim: No opportunity to warm-up in the water so I took a one mile jog along the riverwalk just before joining my wave. First time ever Augusta wasn’t wetsuit legal. No big thing, I went off with my scheduled wave and took an easy swim as planned—not much contact after the first 50 yards or so and the only issue I had was with one side of my goggle leaking which was annoying from a siting perspective and slowed me down trying to correct but manageable.
The Bike: It was a super-hot day (like oh sh!t hot) the accuweather “real feel” peaked around 98. Despite the heat, I felt great on the bike and lost all discipline and ended up around .81 IF overall (remember plan was to be .65). The push was more subconscious than conscious, I felt good the whole ride and never really felt like I was pushing. Clearly though I was not paying close attention to my effort as I ended up with VI of 1.16 because I was pushing significantly harder than I should’ve on the hills. Generally un-ninja-like on my execution.
I drank 5.5 bottles of GE and one bottle of water plus a clif bar and three powergels spread evenly over the bike course. This was according to plan except I had 1.5 extra bottles of GE and a bottle of water due to higher than planned temps. Peed once around mile 40 and then again during T2.
The Run: Where the tough get going (and I puke my guts out). After clearing the crowds around the transition area I started paying attention to my heart rate which was pretty high (165bpm) after the first half mile I took a short walk break (2 mins) to get it lowered but it only came down to 162. Then I went on running at a super easy pace (11:30). I maintained this pace and the accompanying high HR taking 1 minute walk breaks at aid stations for the next 4 miles or so and was drinking 4 oz of GE at each aid station (pouring ice water on my cooling sleeves and hat also) and having a gel at about every third mile. At mile 7 I had to stop at a porta potty to pee again. After that I started to feel some mild cramping in my quads around mile 8 so started walking 2’ and jogging 2’. Mile 8, I ran into Jamie Fields who caught me walking and ribbed me a little about it. Right after I left him at about mile 9 both legs went into full-on foot to hip cramping, I puked in somebody’s front lawn (sorry for that graphic) then ended up laying on the ground waiting for the cramps to stop, that was a 36 min/mile. Some wonderful person gave me several packs of mustard (which actually worked in less than 2 minutes.) I was able to get up and walk out the last four miles with very little bending of the knees (and with several cramp and mustard stops.) I did keep with the GE throughout the last several miles and also bananas at the aid stations (that was all I felt like I could keep down.)
My fantastic wife and all five of my kids were faithfully waiting and cheering for me at the finish line, I managed a smile, stopped before crossing the finish to get a few smooches, but did not even fake a run as that would have been impossible.
A few more mustard packets, a slice of pizza, and an air conditioned mini-van ride back to my truck and I was functioning well enough to get my gear together. Had a quick bite (Wendy’s) with the fam at the hotel and then got on the road to the airport. 8 hour flight to Paris and I barely remember taking off or landing and nothing in between.
I can easily see where I went wrong on the bike, but nonetheless this was a confidence killer. I have IMFL coming up in 6 weeks, clearly my fitness (and discipline) are lacking and this will be my first effort at the full distance. I returned home from Paris today and don’t have any more travel planned between now and then and should be able to keep up with the training regimen. But, I’m still considering whether I should pull the plug now while I can still cancel my expensive family rental unit without losing the whole amount. Thoughts from the experienced crowd on this last question would be appreciated.
Comments
Swim Bike Run Finish
00:36:18 03:04:41 03:34:10 07:29:29
Bike
IF .81
NP 178
VI 1.16
The heat from this Augusta race affected me worse than probably any other race I've run. I was somewhat disappointed with my effort that afternoon until I realized that a lot of people (most usually beat me) got it as bad or worse, so I wouldn't discount the affect it had on your outcome.
For IM FL...I'm no WSM, and think only you can answer, but would ask what are your goals? If it is to "just finish" your first full and enjoy the experience would the training you've done (and can still get in), being laser focused on sticking to your race plan, and (hopefully) better temperatures get you there?
If not, or if you have specific goals that you don't think your circumstances will let you hit, I'd punt & regroup.
If you think you can discipline yourself & your expectations to just go and have fun suffering all day then do it. Everyone told me (rightly) that finishing your first full IM would be special relative to any others. I didn't have many goals past survival & finishing, and realized that technically everything that day was a PR
If you do make it to Panama City I'll see you there!
Thanks All,
Dave
So...based on the MASSIVE training volume you've been laying down (according to Strava) over the last few weeks I'm guessing you decided you're in for IM FL?!? Very impressive!