Derrek Sanks 2016 IMChatt Race Report
Ironman Chattanooga Race Report
September 25, 2016
This was my third Ironman. Since my first two IMs went very well with no mechanical or nutrition/hydration issues and good racing weather, I guess it was time to face some challenges during a 140.6 race. Everyone has heard about the weather conditions (97 degrees/107 heat index, high humidity in the AM) but I trained in and completed six 100+ mile rides/4-6 mile runs in this type of weather and knew I would have to reduce my effort level to manage my HR. However, I did not anticipate getting two (2) flat tires.
I finished 19th/313 in the 50-54 AG, my first top 10% finish…I’ll take it! My adjusted goals were to finish strong, bike between .70 and .73 IF and run as fast as my body and temps would allow keeping my HR under 150.
Race Morning:
I woke up and had my normal breakfast at 4:15 (Oatmeal, banana, ½ bagel and coffee). Sipped on water according to thirst until taking a gel at 7:20. I arrived at transition area at 5:15 and everything went smoothly. It was well organized…body marking, bag drop off, transition area. Loaded the bus to swim start around 6:00. As expected the line for the swim start was very long, but it moved very fast.
Swim: 1:17
As in previous swim starts, I get very tired/out of breath in the first 200-300 yds. After catching my breath, the swim was uneventful and I was able to focus on form while counting strokes. I experienced very little contact (maybe 4-5 touches), it was never crowded and easy to site off other swimmers, buoys and landmarks. Afterwards, I heard the flow rate was very low compared to past IMs/HIMs at 9,000 (if that means anything to anybody). It was outside my box, so I never worried about it.
T1: 7:15
As I exited the water, one of the volunteers pulling me up flipped down the zipper on my Roka swim skin and told me your zipper is down, you’re good to go. That was totally unexpected but very cool. It was easy to pull open my swim skin down to my waist. As planned I took about 20 steps then jogged the entire way to my T1 bag, into the tent all the way to a chair near the exit. That was a first as I didn’t feel too exhausted from the swim. I exited the tent jogging while carrying my bike shoes and donned my shoes after getting to my bike. The bike mount line was very crowded so I went about 20 feet past the line to get on my bike. It was great seeing/Mariah and Coach Rich at the mount line area.
Bike: 6:09:30 (5:53:40 without Flats); .71 IF; 1.05 VI; 177 NP; 293.5 TSS; 140 Avg HR
First 12 miles felt great and was hard to hold back the effort level but I did my best as many people charged past me, which caused me to laugh because Coach Rich was right. After mounting the bike, my HR was 147 and I had to laugh again. I focused on getting my HR down while taking in Infinit and putting on arm coolers. Within a few miles my HR hit 126 but averaged around 130 and my power was on target at .69 IF. Shortly after the Dollar General Store I pushed my power up to goal ranges until mile 105. As expected from training in heat/humidity, my HR slowly increased to 140 by mile 40; then by mile 80 it was consistently in the mid-140s. 145/146 was my not-to-exceed limit. I started using the downhills to back off on holding goal watts. Then at mile 96 my HR suddenly jumped to 148-150 and over the next 9 miles it wouldn’t go down. Around mile 105 I eased off the watts to ~.68 IF and watch my HR drop back to 145 and below. I basically soft pedaled the remaining 16 miles, which were mostly flat/fast and ended the bike with a 141 HR. I supplemented my hydration plan by taking one or two waters at every aid station. I would drink all or most of one and pour the other over my neck and arms and drink the rest. Based on the HR jump and muscle cramps during the run, I think I should have taken in more water. I think I was good on calories and sodium as I took the six salt tabs on my bike and two from my BSN. For me the bike course was very crowded and only slightly thinned out on the second loop. Riding the hills EN style had me passing people at the start of hills because I carried my speed into the hill. Some would pass me back toward the top of the hill, then I would pass them again and many others on the downhill. I was getting tired of saying on your left as many were riding on the left side of the lane. I received many strange looks like I wasn’t supposed to be going fast down the hills.
Well, I can’t leave out my two rear tire flats. It happens, right? The first one was a gradual deflation at around mile 26. Recalling how SS handled his mechanical issue, I took a deep breath, remained calm and figured I needed the extra rest. According to my devices, it took 8:28 to change. Afterward I did great at not trying to make up lost time. This flat forced me into another “first”. My plan was to stop and use the porta potty, but I said no way am I stopping again and losing more time. It took a while to get to that point of making myself do it and to find open road, but…success! The second flat happened at mile 93 and my only thought was “who gets 2 flats in a race”. This one cost me 7:22. A total of 15:50 lost to flats. At this point I was praying for no more flats because I was out of tubes/CO2. Side note: this is the first time I decided not to put a tube/CO2 in BSN…lesson learned!
T2: 4:52
I executed a smooth flying dismount leaving my shoes on the bike, and again I jogged to my bag and to the changing tent. Since my socks were wet, I changed into dry socks which easily added about 45-60 seconds due to wet feet. Otherwise it was smooth. Grabbed my Go Bag and headed out. I had a couple extra items in this Go Bag so I took me a little long to get organized. I had a cooling towel I put around my neck, the race saver bags on my wrist, race belt with gels and EN trucker hat.
Run: 4:13:32
In my training I found it was very hard to get my HR down without walking, therefore, I decided to start off walking the first few hundred feet and then started a slow jog. A couple mins after the first uphill, I was surprised to see my HR at 145 (normally it’s around 150), which was about my average on the bike. I was able to keep it there the first several miles. By mile 4, I was feeling good and started to wonder should I pick up the pace, but decided not to because I kept hear Coach Rich’s voice…don’t do anything stoopid…don’t move the “line”…the “suck” earlier than mile 18. Around mile 11 my HR jumped up 25 beats to 170 while going up a hill. This was very shocking because I was going very easy and I’ve seen 170 during 5K races. Initially, I thought my HR monitor was off but after several adjustments nothing changed and my danger, danger warning signal went off. At this point, I started walking and when my HR went below 150, I’d start running again. This happened a few more times on hills. A few miles later my inner thigh muscles started cramping forcing me to reduce my pace to keep the cramps at bay. The rest of the run was about managing my HR and preventing cramps. Around mile 18 my “prevent cramps” pace was easy enough to have my HR in the mid-130s range. Every time I tried to pick up my pace, the muscle cramps came back. I’m a heavy sweater and attribute the cramping to cumulative dehydration starting on the bike and I was never able to catch up. At every aid station my process to keep cool worked very well. I walked about 30 seconds, poured water on my neck/back keeping my cooling towel wet around my neck and I kept ice in the Race Saver bag. The Race Saver bag stayed under my EN trucker hat the entire race. I also used the sponges to get my face and arms wet. The first half of the run I fueled with water (2-4 cups) at every aid station and a PowerBar Gel every 30 minutes. Then I started drinking GE every other aid station. I also took a salt tabs every hour. At mile 18, I started drinking coke. Considering the conditions, I was satisfied with my run time.
Total time: 11:52:09 (11:36:19 without Flats)
Take Aways:
- My family couldn’t be there, but it was very energizing seeing EN teammates on the course and having great support from Coach Rich and Mariah. Thanks!!
- Buy Tri bike shoes and stop wearing socks on the bike. Will make for a faster T1
- Prefect peeing on the bike…if there is such a thing?
- Energy level and focus throughout the bike couldn’t have been better.
- I think riding the course twice during Camp made a huge difference from a mental and execution perspective. I knew various landmarks/turns and approx. miles between these landmarks throughout the course…I knew what to expect.
- I was surprised to learn that I went from 170th place in the swim to 65th place after the bike.
Things to work on:
- Swim: Need to work on my body position and efficiency. Do more OWSing because it feels like my form goes out the window in open water.
- Bike: Continue focusing on increasing bike fitness/FTP
Comments
Derrek...Congrats on a very fine race in tough conditions. You managed the ups and downs of the day like veteran, especially the flats. Double flat is a tough mental hurdle and you seemed to handle it with easy.
When you passed me on the first loop of the run about mile 11, you looked great. Very smooth and efficient. I sure wish I had it in me that day to run beside you for a few miles, but you were too fast for me. I looked longingly as you disappeared in front of me.
I like your take aways and things to work on for the future. It was great meeting and racing with you and I hope to see you again at other races. Good luck in the mean time. You have more to accomplish in this sport... I see a top 10 finish in your AG in the future.
I agree with Bruce, you are getting smarter and faster each race Derrek! An 11:36 (taking out the flats) in those conditions is just HUGE man! Takes a very fit, smart and well balanced athlete to pull off something like that in oppressive heat!
I had two flats at IMAZ in 2014, I understand that frustration at a personal level. Looks like you handled both of them very well and moved forward with your plan as the temperatures rose without getting distracted.
Sincere congratulations on a great race bro!
SS
Great work Derrek!
@SW - FIVE flats?
Here is the long version: http://members.endurancenation.us/Forums/tabid/57/aft/12791/Default.aspx
@Steve, all I can say is Wow! I do remember how 2015 LP was your redemption race. Thanks!
Derrick - great job managing the challenges of the day. Steady mind, steady pace, sounds like you're in this for the long haul.
@Rick, Thanks for the comments and Congratulations on your Kona finish. Knowing Choo was going to be a hot day, I trained with Hot Shot on my RR and took it three times during the race. Once within the first 3 miles of the bike, second at the start of the run and again at mile 14 or 15. I took it before any signs of cramps as a preventative measure. Maybe I should have waited until the onset of a cramp?