FP - IMAZ 2016 RR
Being actually stucked at the Toronto airport for additional 3hours.. I'll take this time to write my RR 
First : doing a key race is a big plus plus of this team, had so much fun times, had to chance alot of really nice people with whom I've been virtually exchanging since almost 1 year and a half! Generous people and funny peeps, those 5 days in AZ passed so fast !!
Thanks David Richmond for Thursday's night dinner with your familly, you guys are generous and funny ! I gotta come visit you in Tahiti
Gary and Doug; was really fun to hang out on Friday afternoon, I am pretty sure that if we didnt have a race coming that day could had end bad 
This race was my revenge race of IMMT from which I wasnt happy with the results and stayed in mind until 1 month prior IMAZ, was also my first 2 IM season year, started my season last year with NOS.. that was a long year and I am so lucky to have professional/family conditions that make this happen.
My goal was just to get sub 11h
My super goal was to get sub 10h50
My ultimate secret goal (even wife didnt know that goal!!, only told the stupid cats when he looked at me when I left to the airport last Wednesday) was to get near 10h30
final time : 10:33:36 - 32' PR
AG : 33
Swim:
https://www.strava.com/activities/781446741
1:11 - 1'PR
Seeding start is a nice concept and it avoids the crowd around you and have more space to swim, sunrise was bot of an issue.. nothing more to add that I need to figure out why I can't transfer pool times to the OWS, I guess more OWS would help.
T2:
The day when checked in the bags, I mentally etablished my strategy and estimated it could be done under 5', did 4:22.
Bike:
https://www.strava.com/activities/781393932
official times is 5:33:17, wasnt able to pee while riding, had to stop and garmin had auto stop on... there goes the sub 10h30 LOL - 6 mins lost on 5 stops.
I rode the beeling on Thursday, really have the feeling it was going to be fast. I decided to do as the coaches told us during the 4keys and did my first way to the top of the beeling conservative, which I did at 0.65, I think that was a smart move and helped the marathon, alot of people were passing me and I kept telling me "thats normal, let them go and catch them on the run while they walk"
Second loop I raised the power to 0.67, was feeling well and was not yet mentally sick of the beeline, didnt feel the course was too much packed and winds werent that bad. Tried to follow Bruce Thompson... good luck anyone who wanna do this i wanna be like him at 62!
Third loop, raised power to 0.75 as I felt I still had alot of power, that was a game time decision, that wasnt the adjusted original plan which was suppose to be 0.72, had a little fall on the last turn around on the beeline, a lady decide to unclip, keep going and decide at the last moment that she had to hit me, fell on the same hip I fell 2 weeks ago.. got a bit scared because it was hurting when I was touching the hip.
That was my fastest bike split ever in an IM, I guess its a mix of 3 things:
1) the flat course propably suits me better than a cimbing course
2) did the last 6 weeks exclusively on the trainer
3) post IMMT, Patrick gave me a hard bike focus plan for 5 weeks
There is still alot of work to do on the bike, looking fwd to improve even more next year!
VI: 0.98
IF: 0.69
TSS: 257
T2: 1:35, happy with that, grabbed bag, put my shoes on and left.
Run:
https://www.strava.com/activities/781446772
3h42:33
This is where the race started for me, when I got out of the transition, I quickly did the maths and was able to see that sub 10h30 might be achievable. Did most of my game decision in here.
Wanted to started easy with the first 6M as coachs suggested and really felt it was too slow, then came the first decision, alternate those 6 first mile by one at my regular pace and the other one slow..
On the run, Tim reminded the concept of Mile 18... I told myself, I gotta listen to him, he knows his stuff..
Walked all aid stations, talking liquid only as I am enable to eat any solid during the run, the support on the course in IMAZ is awesome, was surprised to see that level of mojo on the other side of the river, EN & Tri sports aid stations were one of the best to cross, I got slapped my Rich for walking an aid station (when its was he suggests !! hah)
First halt finish in approximatly 1h44, knew at that moment that 10h30 wasnt achievable but knew my sub11hrs was in the pocket stayed on what I did during the first half.
Hit the line at KM35, that one really hurted, I kept telling in my head what I heard of MR RR that it was a dark place and really tried to low low in that dark place where its not even fun, but I had to do it, to really have the feeling of accomplishment.
I also had the goal to pass Robin, he was my mojo in the last 10km to keep going, was so happy to pass him, thanks man !
Whats next ?
JANOS
70.3 MT
IMMT
I think i can mentally and physically handle 2 IM races per year, but will not do IMAZ next year, this race is far in the calendar and its hard to keep going, might go with Louisville, dunno yet, will decide during winter.
For now I have to take care of my family, etc they did their part since June and its now my turn That little down time will give me chance to think of what I could do to keep improving, I am hungry for more.
Thanks for reading that far !
Comments
Francis,
What a great breakthrough race. Félicitations à vous. You're a great asset to this team - your obvious love for this sport is very contagious, and I appreciate you as much as anyone here. Can't wait to see what you do in 2017.
Swim: I saw you go sub-60 in your race rehearsal, in a pool, presumably not in a wetsuit. No way you should go 1:40 per 100yd in a wetsuit in good conditions. You may have some imbalance(s) in your stroke that cause you to go crooked in OW, but are easy to hide in a pool (it's easy to go perfectly straight while following a black line). And they may get exaggerated in OW when you may be breathing longer and/or sighting more. I would recommend having someone video you and then post it to Cronk's swim critique post in the forums. Even + balanced = straighter, and straighter is always better in OW. But a lot of it is also just luck: starting at the right time, in the right position, swimming near good swimmers vs crooked breaststrokers, finding/avoiding current, etc.
Bike: You had a really good bike, but I would expect a faster time on 182 watts at a solid VI. I say that because we're the same size (I usually race at 68kg, but dropped to 65 this year), I've ridden that course more than once, and feel pretty confident that 182 should produce a sub-5:15 and definitely a sub 5:20, especially in good conditions. Perhaps the porta stops killed momentum and cost you more than the 5 minutes Garmin shows (i.e., if it takes you 15 seconds to slow and 15 seconds to re-gain speed x 5 stops = maybe another 2-3 minutes? Do you think you were able to stay aero at least 95% of the time? When the FinisherPix photos are ready, it may be worth a look to see if your position can be improved. Not trying to critique what was really a great ride; just trying to help push that bike up to the same level as your run.
Run: Your running is phenomenal, and I would give away several of my bikes to borrow that speed for a race or two. Even though you said you were alternating normal/easy miles to start (which is a crazy plan, IMO), your pacing seemed pretty consistent. Your avg HR on the last hour of the bike was 141, and then you hit 159 right before Mile 3 of the run. Probably bit hot, but you were able to hold it in the mid-150s and then push into the 160s during the last 5 miles. I would recommend not stopping at aid stations after Mile 18 or 20 - it's just too difficult to start back up at that point and it destroys momentum - when momentum is one of the few things keeping you going. All you need to do is glance at Strava to see how much longer your walk breaks were late in the run vs. earlier in the run. During that walk right after Mile 22, your HR went from 162 to 129. It takes a lot of walking (and time) to accomplish that.
The only part of your run description that I hate? "First half finish in approximately 1h44, knew at that moment that 10h30 wasn't achievable." What? All you needed to do was run a 1:55 half marathon to clip 10:30, and you had just run a 1:44! Yes, it was going to be a challenge. Yes, it was going to suck. Next time tell yourself: "FP, you can run a 1:55 half marathon backward, drunk." Again, who am I to be critical of a blistering 3:42 run, but I just selfishly want to see you make a few execution refinements, then watch you break 3:30 and really crush the rest of an age group in which I'll never compete.
Congrats again on a great result. Enjoy this one for a while, rest up, and meet us in the OS.
MR
I know the bike was a focus for you post IMMT and you certainly had a strong bike split. What's exciting to watch is how much potential you still have on the bike. If you keep working on your riding and you keep racing, I think you'll see your split times drop as you learn to extract more and more speed from each watt expended. Like MR said above, your 182 NP suggests a 5:15 on that course with the weather we had. Next season if you learn to pee on the bike and focus on your body position I think you could see big gains!
It was great seeing you as you passed and I'm super happy I never saw you again! 3:42, wow, just wow.
FP, WoW! such a HUGE day man! 10.5 hour Ironman says it all bro!
MR, just nails the opportunities in areas where you will still keep growing and getting faster, BUT, you really made huge improvements in the same year over IMMT and you should be very proud of yourself for such great progress man!
Given MR and CM comments below, I agree your two focus points for 2017 are:
1) BIKE - remember, its a race and the bike is 50% of it......use that weapon and push the TSS closer to 285.
2)RUN - you have such a strong run fitness level dude! MR is challenging you to maintain confidence in the fitness level and rip yourself inside out on the back half.......MR's guidance is solid and it is the next evolution towards KQ for you IMO....
You been such a strong leader and example for the entire EN team this year! Please get some quality rest and SAU time bro!
Sincere congratulations!
SS
A PR by 32 minutes is impressive -- but I wouldn't be surprised for you to break it by another 32 minutes next time.
That's hilarious that you only shared your secret goal time with the cat!
"I am hungry for more."---- Dont worry you are just getting started....
Next time share your goal with someone you like. :-)
Francis,
Congratulations on an great race! All of the work you've done over the last year certainly paid off. I can't add anymore than what everyone else has said, but I wonder what you will tell the cat for IMMT 2017
. Enjoy your rest and time with the family. JOS will be here before you know it.
Francis, what a performance after your LOOOOONG season. Be proud and happy, and motivated to go for more. To build on what Mike is saying - I suspect on that day, given the same fitness/weather conditions, an even split marathon for you would have yielded *conservatively* a 1:49/1:49/3:38 run. While 3:42 is nothing to laugh at, when you are getting towards the 10 hour line, as you are, literally every second counts, and you need to first find the easy ones...like not burning all those matches at the start of the run, and not getting off the bike to pee. There's 10 minutes right there!
Thank you for all of your support. You were part of the backbone of this crew. Congrats on your PR, well deserved, and your fitness. Blazing!
@ FP...it was great to meet you and spend time together after the race You had a fantastic race. A HUGE PR. Well done.
I think Time, Mike R and Al have given you good suggestions. I agree that you need to learn to pee on the bike. It is free time.
And thanks for the compliment about my bike ride. I didn't know that you were behind me. If I knew that, we could have ridden together (legally of course).
Again, Congrats and I look forward to seeing you again at future races and in the forms.
@MR - Thanks for analysing all this, Swim... I dont know what to say, just today I swam faster than during race day, I am pretty sure that I can work on this during next summer by doing more OWS, love the idea of getting filmed.
Here are my pics
http://www.finisherpix.com/photos/my-photos/currency/USD/pctrl/Photos/paction/search/pevent/ironman-arizona-2016/pbib/859.html
I will keep on working hard on that bike, its the longest part of the day and its where I can keep on cutting time. Love the idea of not stopping at aid station starting miles 18. Few days post race.. I agree on how I should had mentally approach the 2nd half
@CM : thanks! the same to you, you were a great mojo thrower in the group ! For the bike.. yeah, I started really riding a bike when I started Triathlon, so I guess that might explain why I am still weak, but will keep working on it - thanks!
@SS : phewww didnt wanna dissapoint you my friend!
@PC: - Thanks! I really hate that cat haha
@RS ; Thanks!
@TC : Totally agree, was nice to meet you and Heather, my wife really appreciated updates she was sending to her during race day. I wish I could have access to lakes like you have in NH to help, but will for sure focus on wetsuit swims. For peeing on the bike, what was weird is that it wasnt an issue at IMMT and now it was. Really hope to see you again !
@GL : Thanks man, really happy for you on your first finish ! considering all your health problems, that shows alot you ! Also thanks for the beers.. now you gotta race IMMT so I can show you our locals breweries
@BH : that cat... LOL thanks !
@AL : Thanks, that was a crazy & long season, but learned alot during that period, will for sure keep those things in my mind in the next races and train torward to meet those goas!
@Ed: Thanks! you are also one of those cheeleader on this team and thats gonna be a fun 2017!!
@DS : yeah nails are gonna be fun to eat someday
@DR : merci !! and merci again for the dinner at your place, that was a fun night with really generous people... looks like we also need to learn with wetsuit hah
@DS : Thanks !
@BT : Thanks, the same for me, was fun to hang out post race. If I had ridden with you, I would had walk the full marathon !! nice race for you too and wish that you can get a spot in TX !
It was great to meet you in person. You were such an integral party of this team-always there with mojo to encourage us all. And special thanks for your help RACE morning-I put out the call for help in group me and you were there in a nanosecond and had the 520 paired to my PM.
Enjoy your time off and accrue the SAUs for next year! You will crush it!