Tim Cronk's IMLP 2017 "planned DNF" Race Report
Writing a race plan for a DNF just wasn't in the cards... I have been in a self imposed run jail for over a month to recover from a hip issue and decided not to run @ IMLP... My plan was to race thru T2 and then DNF... While I absolutely hate the idea of participating and NOT racing , I have 2 more IM's this year and needed to play it smart, taking the big picture approach to the remainder of my season...
Our Lake Placid House- Tim, Heather, Scott, Jill, KC, Danielle, Teri, Stephanie, Dana, and Al.... yep 10 people (6 racing) in one house ... Yeah it was a little crowded , yeah there was a couple moments when I thought (wish I had a room somewhere) but all in all it was part of the experience, we worked in and around and with each other quite smoothly, never had to wait for a bathroom, kitchen , etc... A True Testament to the quality of the people and the friendships formed within EN.... I would do it again :-)
EN Support @ Lake Placid - Mariah, Coach P and family, Woody, the Ross's , Laura Becker, ALL the other racers ALL over LP and many other I missed truly make this race a must do race...Cheering, supporting, offering help, everywhere you turn... It does not get any better than this race.... period... Even if this is not a focus race next year I guarantee it will be close! I do not plan to race LP next year but I will most likely show up to support those that do...
Pre-Race/Prep - Since I wasnt running I did a lot more biking/swimming than normal all the way thru my taper... Nutrition was normal and will go into that with detail if anyone is interested specifically... Even with that bike work FTP was lower than years past but had 4x 5hr days aero and flat , and one big bike week on the LP course with over 6 laps on the LP course so felt very prepared for the bike... Even though I was getting in a lot of OWS my swim was a bit off as well due to a fall on my stairs in the house injuring some ribs but by race day I did feel 100%....
Swim- Goal to beat 2015 IMLP time of 1:03:53, actual 1:02:40, a PR on the LP course of 1:13... Lined up towards the front of the sub 60 swimmers... swam a 30+ 1st lap and a 32+ 2nd lap ...never saw the cable until the second loop and only held it for maybe a 1/4 lap... pretty happy with that... The initial data showed I was first in AG out of the water but I did find a guy who beat me by a minute so I believe I was 2nd fastest AG....
T1- Goal to beat 2015 IMLP time of 4:36, actual 4:20, a PR on the LP course of 16 seconds... T1 is long and ran it really hard... my first real run in a over a month... wetsuit stripped, ran with cap/goggles/suit, grabbed back , to the tent, grabbed helmet/shoes, put suit/cap/goggles in bag, and ran putting helmet on, at my bike I had the volunteer hold the bike while I put shoes on, then ran the remainder in shoes, smooth mount and away we go... Fastest AG T1
Bike- Goal to beat 2015 IMLP time of 5:32:27(with a 5min penalty so actual 2015 ride was 5:27) , actual 5:32:43, 6 minutes slower than 2015 on the exact same power but carrying a couple more lbs...
2015 stats were 164AP/171NP , IF .77 , TSS 329 , VI 1.04 , w/kg for ride 3.15 , weight 119.6
2017 stats were 165AP/171NP , IF .81 , TSS 367 , VI 1.03 , w/kg for ride 3.09 , weight 122.0
This years file below... very steady and strong though out and I was still about 6-7min slower on 2nd lap, this is normal as we lose unintentional and legal drafting, slingshots, fatigue sets in and the ability to remain aero diminishes a bit...
https://www.strava.com/activities/1098122119/analysis
We were lucky with weather and the forecast for low chance precip allowing me risk the beginning ride without extra clothes on, saving time in T1 and later removing clothes, early on I was cold and it did rain so had that moment of Uh Oh might have made a mistake but eventually got warm and was good call... Mike Roberts and I got into a mix of a few "Ricky Racer's" on the first lap but overall I found it much easier to ride, clean with less congestion and less Marshalls than in 2015... 2nd lap as always is very easy to ride by yourself... This is a very hard bike course and pretty sure there is nobody that will say they rode faster than they thought they would... The winds were pretty light but in an ENE direction which is different than normal and one I thought would benefit us but in the end I actually think it was a bit slower??? None of that matters as its all relative... Eat, drink, ride..... More details on power/nutrition etc if anyone is interested.... Looks like the 3rd fastest AG bike of the day... The 1st guy in our AG was actually a XC guy so he did not count, the winner of the day was faster than I as well...
T2- Goal beat 2015 2:21 , actual 1:33 , a PR on the LP course of 48 seconds , THIS WAS THE FASTEST T2 I OF THE DAY INCLUDING THE PRO'S... Brent McMahon the overall PRO winner had the 2nd fastest T2 of the day of 1:34 a FULL second behind me... WTF was he doing baking cookies??? Came out of shoes on the pedals coming down main street, had smooth dismount, even grabbed bike computer since the battery was dying and I wanted to save the ride, ran hard, heard Al yelling at me, helmet off while running, grabbed bag, sat down , sock/shoe , sock/shoe, yes even though I was NOT going to run I wanted to make sure I did everything as I would normally do so even put socks on , grabbed belt/watch and ran hard out of T2....
Run- exited T2 running hard(heard Heather yelling at me) and ran to the announcer a 100' out and stopped, they were yelling at me pointing, which way to go, told them my plan was to stop and they looked at me like I had 3 heads, and said well gimme your chip....
Shoulda, Coulda, Woulda- OK NONE of this matters one Iota because I DID NOT FINISH... But we have to go through this exercise to learn .... First the facts and then the shoulda, coulda , woulda's.... It shows I came out of the swim in first, but I really was 2nd, however I crushed him in T1, and definitely was on the bike in 1st, I did exit the bike in 2nd place, however the 1st place guy was in the XC division and did not count, on top of that I also passed him in T2 and started the run in 1st place, where I took my DNF.... The winner of the Day went 10:28:29 and if you subtract my T2 exit time from that of 6:41:15 that left me enough time to run the Marathon in 3:51:22 and still come in 1st place in the AG..... Considering that would be my 6th best IM run having 5 other of 3:45 or better the probability was pretty high..... If I was planning to run I am sure we could add 5 minutes to my bike and maybe a minute to my combined transitions since I would have eased up a bit, which would have required me to run a 3:45 or better but still a pretty high probability on such a nice day...Again none of this matters since those guys ran and I did NOT
Top 3 guys- The winner I have not met but has won this AG 3 years in a row turning down his slot so the KQ's went to 2nd and 3rd, 2nd place went to an EN'er Peter Lautenslager, and 3rd place went to Ed Vescovi a guy I know from the East Coast and I have raced several times before .... Just awesome!
Very Happy with my race day... Hip feels good... I start running again tomorrow after 6 weeks off... Hope to be in great running shape by KONA and parlay this confidence into that day! I have no idea how I wrote so much on a race I did not finish .....
Questions, comments, criticism, suggestions, anything and everything is always welcomed....
Our Lake Placid House- Tim, Heather, Scott, Jill, KC, Danielle, Teri, Stephanie, Dana, and Al.... yep 10 people (6 racing) in one house ... Yeah it was a little crowded , yeah there was a couple moments when I thought (wish I had a room somewhere) but all in all it was part of the experience, we worked in and around and with each other quite smoothly, never had to wait for a bathroom, kitchen , etc... A True Testament to the quality of the people and the friendships formed within EN.... I would do it again :-)
EN Support @ Lake Placid - Mariah, Coach P and family, Woody, the Ross's , Laura Becker, ALL the other racers ALL over LP and many other I missed truly make this race a must do race...Cheering, supporting, offering help, everywhere you turn... It does not get any better than this race.... period... Even if this is not a focus race next year I guarantee it will be close! I do not plan to race LP next year but I will most likely show up to support those that do...
Pre-Race/Prep - Since I wasnt running I did a lot more biking/swimming than normal all the way thru my taper... Nutrition was normal and will go into that with detail if anyone is interested specifically... Even with that bike work FTP was lower than years past but had 4x 5hr days aero and flat , and one big bike week on the LP course with over 6 laps on the LP course so felt very prepared for the bike... Even though I was getting in a lot of OWS my swim was a bit off as well due to a fall on my stairs in the house injuring some ribs but by race day I did feel 100%....
Swim- Goal to beat 2015 IMLP time of 1:03:53, actual 1:02:40, a PR on the LP course of 1:13... Lined up towards the front of the sub 60 swimmers... swam a 30+ 1st lap and a 32+ 2nd lap ...never saw the cable until the second loop and only held it for maybe a 1/4 lap... pretty happy with that... The initial data showed I was first in AG out of the water but I did find a guy who beat me by a minute so I believe I was 2nd fastest AG....
T1- Goal to beat 2015 IMLP time of 4:36, actual 4:20, a PR on the LP course of 16 seconds... T1 is long and ran it really hard... my first real run in a over a month... wetsuit stripped, ran with cap/goggles/suit, grabbed back , to the tent, grabbed helmet/shoes, put suit/cap/goggles in bag, and ran putting helmet on, at my bike I had the volunteer hold the bike while I put shoes on, then ran the remainder in shoes, smooth mount and away we go... Fastest AG T1
Bike- Goal to beat 2015 IMLP time of 5:32:27(with a 5min penalty so actual 2015 ride was 5:27) , actual 5:32:43, 6 minutes slower than 2015 on the exact same power but carrying a couple more lbs...
2015 stats were 164AP/171NP , IF .77 , TSS 329 , VI 1.04 , w/kg for ride 3.15 , weight 119.6
2017 stats were 165AP/171NP , IF .81 , TSS 367 , VI 1.03 , w/kg for ride 3.09 , weight 122.0
This years file below... very steady and strong though out and I was still about 6-7min slower on 2nd lap, this is normal as we lose unintentional and legal drafting, slingshots, fatigue sets in and the ability to remain aero diminishes a bit...
https://www.strava.com/activities/1098122119/analysis
We were lucky with weather and the forecast for low chance precip allowing me risk the beginning ride without extra clothes on, saving time in T1 and later removing clothes, early on I was cold and it did rain so had that moment of Uh Oh might have made a mistake but eventually got warm and was good call... Mike Roberts and I got into a mix of a few "Ricky Racer's" on the first lap but overall I found it much easier to ride, clean with less congestion and less Marshalls than in 2015... 2nd lap as always is very easy to ride by yourself... This is a very hard bike course and pretty sure there is nobody that will say they rode faster than they thought they would... The winds were pretty light but in an ENE direction which is different than normal and one I thought would benefit us but in the end I actually think it was a bit slower??? None of that matters as its all relative... Eat, drink, ride..... More details on power/nutrition etc if anyone is interested.... Looks like the 3rd fastest AG bike of the day... The 1st guy in our AG was actually a XC guy so he did not count, the winner of the day was faster than I as well...
T2- Goal beat 2015 2:21 , actual 1:33 , a PR on the LP course of 48 seconds , THIS WAS THE FASTEST T2 I OF THE DAY INCLUDING THE PRO'S... Brent McMahon the overall PRO winner had the 2nd fastest T2 of the day of 1:34 a FULL second behind me... WTF was he doing baking cookies??? Came out of shoes on the pedals coming down main street, had smooth dismount, even grabbed bike computer since the battery was dying and I wanted to save the ride, ran hard, heard Al yelling at me, helmet off while running, grabbed bag, sat down , sock/shoe , sock/shoe, yes even though I was NOT going to run I wanted to make sure I did everything as I would normally do so even put socks on , grabbed belt/watch and ran hard out of T2....
Run- exited T2 running hard(heard Heather yelling at me) and ran to the announcer a 100' out and stopped, they were yelling at me pointing, which way to go, told them my plan was to stop and they looked at me like I had 3 heads, and said well gimme your chip....
Shoulda, Coulda, Woulda- OK NONE of this matters one Iota because I DID NOT FINISH... But we have to go through this exercise to learn .... First the facts and then the shoulda, coulda , woulda's.... It shows I came out of the swim in first, but I really was 2nd, however I crushed him in T1, and definitely was on the bike in 1st, I did exit the bike in 2nd place, however the 1st place guy was in the XC division and did not count, on top of that I also passed him in T2 and started the run in 1st place, where I took my DNF.... The winner of the Day went 10:28:29 and if you subtract my T2 exit time from that of 6:41:15 that left me enough time to run the Marathon in 3:51:22 and still come in 1st place in the AG..... Considering that would be my 6th best IM run having 5 other of 3:45 or better the probability was pretty high..... If I was planning to run I am sure we could add 5 minutes to my bike and maybe a minute to my combined transitions since I would have eased up a bit, which would have required me to run a 3:45 or better but still a pretty high probability on such a nice day...Again none of this matters since those guys ran and I did NOT
Top 3 guys- The winner I have not met but has won this AG 3 years in a row turning down his slot so the KQ's went to 2nd and 3rd, 2nd place went to an EN'er Peter Lautenslager, and 3rd place went to Ed Vescovi a guy I know from the East Coast and I have raced several times before .... Just awesome!
Very Happy with my race day... Hip feels good... I start running again tomorrow after 6 weeks off... Hope to be in great running shape by KONA and parlay this confidence into that day! I have no idea how I wrote so much on a race I did not finish .....
Questions, comments, criticism, suggestions, anything and everything is always welcomed....
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Comments
Hope you body heals fast and you can resume running training.
oh, you are one hell of athlete!! (but you know that arent you?)
BTW , in canada if you unbuckle your helmet before your bike is racked there is a chance you will get a time penalty if they are following ITU rules (this happened to me once).
Your bike was impressive (as usual); cadence seemed to drop off on the second half. Lap power is pretty steady throughout, even on those last few; doesn't look like you tried to crush the bike finish. Looks like another outstanding effort
There was clearly an impact from head wind between Keene and turn around @ Au Sable. You held power steady, and went slower. Tailwind up the bears does not help as much as the head wind hurts, it seems.
It's hard to let a possible 1st place go, I know, but you've got a couple of chances coming up to satisfy your soul.
During transitions does your HR go up a lot? In other words, should you just go all out during the transitions and rest some when you get on the bike or the start of the run?
Great job!
I agree re: the wind not helping. I was behind you guys on the course a bit, but headwinds down into Keene to Ausable were noticeable, and I perceived zero tailwind benefit coming back to town.
Great to see the Cronk-Webbers and thank you for the tips that improved my race. Looking forward to following your Kona effort.
Probably the greatest thing about your race was that you rode the ride as if you were going to run. I am sure if you wanted to set records on the bike, you'd have gone out harder and pulled out something to boast about, that's not you. Riding the course as an exercise in race execution shows the level of detail you go to in your prep.
hoping the hip is good and that Kona brings you the race you are looking for!
PS...love me some Heather!
@FP- Totally missed you yelling at me :-)
@AC- yes it was a good call but not sure I would call it mental fortitude
@BM- no doubt great rehearsal and more than anything confidence builder
@SP- in WTC IM's a volunteer takes your bike and racks it for you, waiting to remove your helmet until after the bike is racked is not possible, you may remove your helmet after you have dismounted ...
@JK- yes minimal is best- What is minimal to me? NO WATCH on the swim (eliminates hitting buttons at the beginning/end of swim and thru transitions) also alleviates and issue removing wetsuit, NO LUBE / NO SUNSCREEN as I have already liberally applied those and if I need more I can live through the little bit of uncomfortableness I may get.... T1- I exit the water, get wet suit removed, ask volunteers politely to pull hard (they are usually too tentative but respond when asked) I then thank them, run VERY hard to bag/tent while removing cap/goggles, grab shoes/helmet from bag (helmet only if shoes were allowed on bike) run very hard to bike and mount line, then I go slow mounting the bike.... T2- take feet out of shoes prior to dismount, dismount hand off bike, run VERY hard to bag/tent while removing helmet (now with visor so I eliminated glasses as well) in tent while opening bag, sit sock shoe sock shoe, then GO, I usually have racebelt, watch, and go bag, belt and watch go on while running... In the go bag is hat/glasses/flask... If its a HIM or less I will eliminate the socks, hat, glasses and go bag and just use a belt/watch out of Transition.... My racebelt has a small pocket which can hold a few items ... OH and practice full T's at home, mounting dismounting bike etc!!!
@PC- nice catch on cadence, that is normal for me to drop cadence on long rides and of course I admit to sitting/standing more on the second lap which makes it drop even more :-(
@BH and SW - Thanks for the kind words..... you guys better share UMFL with us... both of you take care of those little niggling injuries first....
@PH- yes to KONA hoping this is the year
@AT- yes it hurt to let 1st place go, in the end I just dont know how many opportunities I will get for 1st place, but at the time I did not know it, I had a feeling I was top 3-5 anyway so knew I was in the hunt...Interesting observation on my relaxed manner , sure didnt feel that way, and I can say I was still anxious pre-start... Maybe I was a tiny more relaxed and you were also viewing from a different place? :-)
@Danielle Santucci Danielle S- IM next year? I dont think so.... if my run recovers my plan is a summer 100.... However Heather is considering a IM but most likely OCT.... Still cant believe the small world and keep thinking about that just so weird but cool...
@Derrek Sanks Derek S- T's LOL no video - read what I wrote to JK and what I will add to TS
@NB- turning in that chip was funny Mike Reilly shaking his head
@TS- T's and HR- I have started racing with HR but do not look at it during the races- However I made a conscious decision at LP to go without since I wasn't running... And even when I do wear HR I never record the swim or T's (just adds things to do for NO reason other than data collection) Having said that I absolutely would love to know my HR on LP T's cause I know I was redlined.... I usually push thru T1, then slow it down to mount the bike, I soft pedal and breath easy through that danger zone of the beginning of the bike, that is enough recovery for me, drink and then go to work.... T2 is similar, push thru entire transition then ease up as I run out putting belt/watch/and go bag on but just keep moving... No doubt if I was planning to run T2 would have been a bit slower....
@GB- hip issue started 6-7 weeks ago, never had it checked since regardless of diagnosis would be rest it for 2-6-8 weeks depending so that is what I did... so far so good... Keep on that Leadman pedal having a blast watching you!
@SR- no Ben and Jerrys after LP , trying to limit the damage, but definitely had some residual from last winter :-)
@SD- well not so sure I did a should bike but I dont think my could bike vs. should bike is very far apart... I probably would have gone 5min slower thinking about having to run.... Have no idea how Coach Rich went 5:10(beast) at LP and then 5:36(eh) in KONA.... he either has a much larger delta on the could vs. should than I or he was just ascared of that little run in the heat :-)
@JL- nice seeing you , get Lara healthy and go trail running :-)
@PR- thank you Patti was a blast watching you go 3rd in Canada yesterday
It was great to meet you at IMLP and hear you cheering at the hills in town...best of luck at Kona!
Seeing as your FTP is lower this year this might be hard to tell but do you have a better 5 hour power?
Good to hear you are getting back to further run training. While I know it was hard not to run good thing you did not start as I have no doubt given the race situation you would have pushed it for the win. The question is at what cost.
Keep inspiring and I look forward to following you to Kona and at IMAZ.
@Gordon Cherwoniak Lots of good questions about 5hr power and FTP... My FTP was derived by seven 2 x 20' FTP intervals over the 8 weeks preceeding IMLP and then the estimate was taken from STRAVA and WKO4 which were both 210.... I have since validated these numbers with 2 more weeks of data and my FTP is the same 210 (actually 208) ... So the IMLP data numbers are accurate... I dont think I have a better 5hr power than previous years just a lower FTP ... My previous IMLP in 2015 also had a very high IF of .77 compared to most of my easier course IM's in the .74-.75 range... Must be the way I ride a hilly course getting some rests in vs. the flat course with NO rest...When I first came to EN I could not understand the RR's on flat courses but NOW I put way more value in riding long, aero, flat courses where there is virtually zero rest... There was also that knowing I'm not running factor built in this year....
Anyway this is why I like to look at the w/kg for that ride.... Your weight on that day/ and the power you put out for that ride on that day are FACTS... Everything else is just a percentage derived from an estimate....