The Winds of Kona Rick Goullaud Race Report 2016
My long term season goal was a 2 ironman season established in July 2015 when I registered for IM Lk Placid. Felt I had left something on the table at Kona in 2014 and wanted to improve. My plan was to get back there but of course had to win an IM event for the KQ. My secret plan was to win my AG at Lk Placid and KQ. Simple huh. Racing the Boston Marathon was a subsidiary goal having qualified in June 2015 at Grandmas. When I noticed that there were 14 entries in 70-74 AG at IMLP, my hopes faced a dose of reality that I would have to seriously compete to have any chance of winning as others had the same intent of a KQ. Fortunately the racing gods were on my side heavily aided by strong coaching advice from Patrick McCrann whose nutrition suggestions enabled me to finish and KQ
After reviewing World IM rankings, it seemed I had a chance to establish a top 10 ranking with a reasonable Kona performance (which had been goal from July 2015). The question remained whether or not I could recover from Lk Placid and manage a 2 IM season at my age. I relied on EN wisdom and experience to get me to the finish line at Kona with a quality effort but I was charting total new territory. Foremost I had to solve my nutrition failure at IMLP when severe GI issues almost caused me to DNF (Patrick saved me). After IMLP I met with friend/coach/nutritionist Paul Kiegler from Life Time Fitness to assess the nutrition problems at Lk Placid. He concluded that the problem likely stemmed from the different form of sugar in Gatoraide Endurance bottle formulation vs the sugar type in the powder formulation with which I had trained all summer. The last two months I trained without any Endurance substituting pure water with Nuun for flavor, electrolytes and hydration. I had no problems with this plan the 2 months of pre-Kona training. Mental fatigue a month after IMLP did cause me to question my motivation to complete the Kona race and I had some bad days but I was determined to finish what I had started and follow my plan. I did believe I was physically capable of accomplishing the race. I panicked a bit after IMLP thinking I would not find any accommodations at Kona - enter Anne, Mariah, and coach P with offer of the EN camp and condo accommodations. Phew I was unexpectedly set, called my three children and made their travel reservations.
Specific Kona goals:
Accomplish top 10 world ranking
Achieve sub 14 hour race wherever that placed me (improvement over 2014 effort)
enjoy the race - especially the run and validate all my run training
Finish 2 IM season
Share experience with my 3 children
Enjoy the EN camaraderie and Give back to EN
Race week and EN camp
Friday: travel day - long day - very fatiguing. In airport tried to register for the Sat 2.4 Mile Kona swim but apparently registration had closed about noon so I missed out - my bad.
Got to Kanaloa condo about 10:30 PM but office closed and night person was no help. No one seemed to know we were coming. Fortunately found coach Patrick via Group Me who helped us find our condo.
Saturday: I was only camper that had arrived and soon discovered the real value of EN when Patrick said forget swim and took me for a long ride KMC to Waikaloa followed by 4 mile run. Felt strong and ave 20.5 mph out with wind but slow back against wind. Run was ok but heat running back from EnergyLab was bad. Kona coffee post brick was fantastic.
Sunday: AM swim 3600 yds - quite tired for first 1500 yds. We drove to KMC, met Jeremy Behler and his wicked Ventuum rig. Then did acclimation climb to Hawi from the split after Waikaloa (21 mi). Very windy and rain at Hawi. Ran 2.5 mile brick after ride,then lunch with EN peeps. Great day and felt it coming together especially with the personal guidance from coach Patrick (Hint: do the training camp folks). My daughter arrived in AM from Vancouver. We reunited and had great family dinner. Feeling some fatigue. Got to observe the roach infestation in the condo. Seems standard fare in Kona. Got air mattress from Office which made sleeping possible for my daughter as fold out couch was impossible. Recommend to anyone reading to get three rooms in condo. Paying close attention to my diet all week, stocking up on fruits, sandwich meats, salad mixings from grocery.
Monday; short swim followed by 3 mile out and back run down Alii drive. Lunch out with family Camp dinner at Huggos, picked up last son at airport and early bed.
Tuesday: Short swim, registration for the IM race. Shopped for swag. Picked up quarq collector Rest of day off Feet up, eating well
Wednesday: race reheasal Bike with group from KMC, then 4 mi brick run out Energy lab. so hot on return until cool breeze on Queen K. Great lunch after. Team EN dinner was just fabulous catered food Nice job EN staff
Thursday: Underpants run - a first for me. Not much of a run - a sweaty walk
Friday: Personal race rehearsal per Mark Allen: swim 10 min, bike 20 min, run 10 min all easy. dropped off bike and bags. Training meal - spaghetti special created by daughter Elizabeth - perfect Made up all race liquid nutrition: made 4 batches of 1) 3.5 scoops UCan starch, Nuun in water, 1 scoop AAs. Bottle for bike, bottle for SN bike, bottle divided into flasks for run. Bottle of water and Nuun for bike.
Saturday: race morn Up at 3:30 standard oatmeal, and 2 bottles ensure and OJ (big mistake) . Had queasy burpy stomach from moment loaded car for race start. It lasted almost until race start.. Way too much admin for race morn: load fluids for bike, pump tires, lube chain, flasks in run bag, lined up for porta potty - not enough of them and huge lines. then realized I had forgotten to place head lamp in run bag and quarq in bike jersey. Stressful but got it done. Chugged 3 scoops of UCan 30 min before race start, queasiness resolved. Long walk to turn in pre swim bag. Missed EN picture - too much admin. this year got into water with time to spare. Phew
Swim Goal 1:22 Actual 1:26Picked location to right of Roka float. Very crowded at start. Got knocked around for 400+ yards before settling in. Some hyperventilation but went away quickly. Did not find rhythm or feel comfortable for first 1500 yards similar to practice swims (OW ocean effect??) Swam 98% freestyle. Had cramp twinges when on back so freestyle only. First time this year swam cramp free (Peter Rocca right - kicking on back fatigues legs for minimal benefit)
Very strong on return from BodyGlove boat but probably worked too hard. Found myself glancing at my Garmin to check time (watch 100 yd pacing did not work so no pacing recorded) and thought I might break 1:20 per 100 yd pace
T1 Goal: 5 min actual 6 min Good rinse under hoses. Transition was smooth.
Bike Goal: 7:00 hrs actual 7:33 hrs
Tired from start - legs not good - high heart rate (>140) - burning in quads that never seemed to let up until mile 40. Traffic on Kuakini and road narrow so conservative on the downhill. settled in on QK but burn persisted. Very stark contrast to Lk Placid when I hammered first 30 mi and felt very strong. swirling gusts of wind started about Waikaloa - similar to training ride but less severe on Hawi climb. Surprised me. My legs got stronger on climb and felt way stronger on descent from Hawi rolling at 31-35 for long stretches.
Nutrition went very well with sipping Ucan every 30 minutes and hydration with water and Nuun - a bottle every 30 minutes. Best success ever BUT IM ran out of water on descent from Hawi so no fluids for 20+ miles. Had to stop at water stop twice waiting for them to fill bottle from cold water bath (cost me 7-10 minutes of race time). Drank some of the poor quality water which may have contributed to GI problems during run.
The winds hit with a vengence on the climbs along QK the split. Got worse at Waikaloa. They never let up for entire return to Kailua. very defeating all the way back to Kailua. Discouraging to ride 12-13 mph at 150 wts and Climbing 7-8 mph at 160-70 watts. At least HR was ok. Eased effort to save legs for the run. Think the heat and wind sapped my energy. Disappointed in bike split but not surprised due to wind that I have yet to master. Need aero helmet? Can I ever do better at Kona or is this just what Kona will always do to me? Had thoughts during last 20 miles of bike that this is no fun so why ever do it again. Neg waves - boo bad
T2. Goal 5 min actual 9 min (better than 17 min in 2014)
Off bike and carried shoes. Feet painful running in T2 Legs very stiff and hard to stand up straight so mostly walked to the tent. BUT legs in much better place than 2014. As at Lk Placid I was looking forward to the run. Interestingly I was faithful about consuming adequate water on bike but never peed until T2 and bladder never uncomfortable. Why do most peeps pee on bike??
Run Goal 4:45 Actual 5:37
Legs both tired and strong as run started. Saw my 3 kids right away near IM Village - real shot in the arm after the long long bike. From start my HR was too high 140+ Did not feel the heat as overcast. Then early on new GI issues. No stomach cramping pain as with Lk Placid but stomach seemed full and queasy as if fluid sloshing. Could not calm it and became afraid to take in Ucan. Then at mile 4 my feet began to hurt big time. Similar experience at Lk Placid but pain resolved - not at Kona. This was steady real pain that would not resolve, distracting and had hard time turning off the pain switch. Started to feel fatigue by mile 5. IM race pictures reflect this stress in my face. Was running at 10:30 pace but already walking too long and slow through water stops pushing my pace over 11 min. Watched my watch a lot. Not sure why but started taking coke with ice at mile 6 - bad idea as my stomach already overloaded with fluid. Began taking Ucan sparingly but paid a price with nausea wave each time. Legs seemed to appreciate influx of energy. Stopped taking coke at mile 8-9 and rarely tried it again.
Saw the kids again at mile 9 and walked with them. Then up Hualailai and walked with Patrick. He suggested taking tylenol. I did both tylenol and salt at mile 11 and almost vomited. Pleased that I had made the QK before it got dark - mile 13. Darn. Walked up Palani and that long walk seemed to break my run motivation and for the rest of the race my splits reflect too much walking. By mile 15 legs out of energy and I broke with EN mantra and gave into the walk demons. Why?? Lost focus? Foot pain? Stomach issues? Not really sure. Could not tough it out and once walking started was too easy to do. Kept thinking do not slow down, do not walk run to water stop but ..... I did continue to run and pace was always 10:10-10:30 but no more than 1/4 to ½ mile at a time.
Got some motivation on Energy Lab segment when greeted Pat Rosen, Jennifer and Carol. All seemed to be suffering like me. Just love that EN energy and support. Did not struggle to finish - just let my motivation to finish in top 5 slip away (guessed sub 54 hour run would do it). Ran hard down Palani and found Elizabeth at hot corner and she ran with me to the finish. Strangely did not feel energy the Kona crowd energy as in 2014 and finish seemed more subdued and routine. Barely heard my name mentioned and missed the Mike Reilly call. Volunteers were not as attentive and never saw the pro winners who shook my hand in 2014. Final 14:53 10th in AG vs 15:40 in 2014.
Sat in a chair for 30 minutes but way more comfortable than at Placid - no Med tent for me. Chatted with Pat and Jennifer who finished on my heels. Addendum: did have brief hamstring cramps at mile 9 and 15. Just 1/2 shot of Hot Shot resolved them in seconds. No stomach problems. Disappointed in my run failure but pleased with my overall effort. Believe I did all I could on this day. Have had many thoughts since race eve. Did not really enjoy the day with long long bike and lost run motivation. Why would I ever want to go back to Kona? Is this it for me? Another IM in my future at 72? Will need some time to digest and assess. Maybe this is the best I can do - older peeps do not get faster? Yet at Lk Placid had PR swim and strong biked. Is 2 IM season too much for my old bones. Or is it just KONA? Reread the Truscott commentaries and commissurate with his frustration after Kona 2015 but he came back on went after it in Maryland. Hmm Any thoughts out there.
Comments
Glad I got to meet you and race with you. Rest up.
PS watch the race recap, you're in it!
Ever since my second KQ, I;ve said to myself, "The good news is you get to go to Kona. The bad news is you have to race there."
I think you have proven to yourself and the world all you need to about your capability as a triathlete. No one can ever take away from you these two finishes down Al'i Drive. Being treated like a rock star at the center of the triathlon universe for a week or two is something so few of us get to experience. I'm reminded of a conversation Peter Reid (3x Kona winner) reported having with Mark Allen (6x), about when it was time to "retire" from racing there. Allen said basically there are no rules about that; you are the only one who knows when that time is. Meaning, you;re only satisfying yourself at this point; you'realready a hero in the eyes of the rest of the world.
Giving up triathlon or competitive racing is another story, but with the same answer...you are the only one who knows what;s right for you. For me, I have resigned myself to the fact that I have been ambitious and competitive all my life, and that ain;t gonna change just cause I;m 67 or 72 or whatever. So I go to race at Maryland, have fun, and look forward to another 1/2 IM next month, and the ITU Long Course world's next year, and who knows what beyond. The world is full of challenges, and as the saying goes, "You can rest when you;re dead."
Hey Rick, It was so great meeting you and seeing you out there on that course. As you say...it gives you a little boost! Way to get it done, it was a pleasure sharing the Kona course with such a positive force! Thanks!
Age 72, KQ'd for Kona, Completed KONA, ranked 10th in the world....nuff said!
Lot to be learned here for the rest of us.
Thanks for sharing a great report!
Sincere congratulations!
SS
if you decide not to come back, no shame in doing so on your own terms having succeeded so well.
congrats rick.
hope I am still racing in twenty years at 70 yo.
probably not hydrating enough ? not peeing on the bike is scary.
so maybe see you at kona again ?
best, robin
Hey Rick!
It was awesome to meet you in Kona! I'm glad you are reflecting and soliciting advise of some of our wisest members. I don't have any answers for you, but I will say as a mid-40s gal you inspire me just knowing we can keep doing fun stuff for a LONG time.
And man, you can say you were TOP TEN IN THE WORLD!!!! Nobody can take that away from you, ever. I hope you put that in the win column and are super proud of yourself!
Thank you for sharing your experience and thoughts. All the best to you good Sir!