Francis Picard - IMLOU 2017
Ironman Louisville 2017 – Race Report
2017-10-16
IM #5
Pre-race week
Arrive late Wednesday night, everything went smooth, took the time to assembly the bike before going to bed as I wasn’t falling asleep.
Thursday morning, went for a bike recon ride with Paul Curtin and Brian Hagan, was happy to see what the hills were like and could then have a comparative versus other bike courses I have ridden in the past.
Thursday night we had a team dinner and the chance to meet many new people and during all other things, we planned during that weekend.
Rest of the week until race day went smooth and was happy on how I was well rested and feeling prepared. TSB and CTL were right where I wanted.
Now to the race... was aware that we will get a non-friendly weather with big winds and maybe some rain and the day would be cold. I can deal with the rain but crosswinds and headwinds is so mentally hard, especially when you mostly trained on Zwift!
I had 5 goals for that race:
1) Get the 60’ swim I know I can do in a pool – my OWS PR was 1:07 ish
2) Be the best in class for transition as its been the case in 3 last races
3) Execute the bike EN’s way
4) Execute the run EN’s way
5) See how my body reacts to 2 races that close. – but not use that as an excuse if I had a bad day
Swim:
https://www.strava.com/activities/1232436824
Line up in the sub 60 minutes group as this was one of my goals. Swim was smooth, I was passing a lot of people that were seeded into that group, I was then more confident that I could hit my target, first time I look at my watch I was a 1:34/100M, so I knew I could make it if I keep swimming as hard as I can keep form.
In addition, another thing I tested during that swim is to push a lot harder on the last 400M, as Mike Roberts once suggested me, and surprisingly I was passing A LOT of people at that moment, seems like many people lose their focus on their stretch. Also, start repeating how I will do my transition as I had it planned already.
Final time: 1:00:09 – miss by 9 seconds but went off course by 150M, its not yet 60’ but I’ll take that PR on the OWS.
T1:
4:40
Wetsuit strippers, run, grab my bag put my helmet right away, put my shoes on
while running, enter the tent and gives to a volunteer my bag and wetsuit and I
am gone, I did not do anything in the tent. That was a flying transaction. I
was happy with that.
Bike:
https://www.strava.com/activities/1232486994
Right when I jumped on the bike, HR was at 170ish, started drinking; eat a gel, on salt stick and 100% focus on getting my HR down to the 130ish, which happened, around miles 5-6. Only then, I start focusing on the targeted watts. On our way out there was no wind, but I have the feeling we were having a tailwind because I was going at about 36-39KPH. I was wouah… that must be the results of all the Zwift work! First turn into the La Grange loop, someone really opened up the fan and that fan never got shutdown.
I found the hills were easier than what I have been reading about. I know I went over 300W a few times but nothing compare to what I usually do I was really having a discussion with my PM during that ride and I think that setup well the run.
On the way back on the downhill section, it was scary with that wind throwing big apples on the ground, package of leafs forming with debris in it and saw one cyclist crashed in front of me when he went into one of those leafs packages.
In the end I went IF: 0.67 and VI 1.12.
I really tried to hit my 5hrs power numbers but it wasnt working.
Total time 6h03 – I was a bit disappointed with that time, especially considering the work I have done. As most of you know, going high speed for me is hard since my crash, but was able to cruise most of the downhills without braking at 35kph… my brain was able to tolerate 42-44kph. Now I need to have it shut down and just bomb those while pedaling, that will help my overall speed and reduce my VI.
I know the wind did not help the overall time but I do not want to use that as an excuse, with the ultimate goals I have I should be able to manage that.
T2:
3:36
Flying dismount, grab bags put shoes while running, helmet in bag and just kept running into the changing tent, another good transition.
Run:
https://www.strava.com/activities/1232438113
I really wanted to execute this run EN’s
way. When I went out of T2, I was already under 4:50/km pace.. I see in front
of me Brian Hagan and I decided to stick with him for the first 6M and keep his
pace so it forces me to back it off.
First half of the run went well, a lot better than I thought half time was
1h45.
I started cracking at mile 18, at that moment I decided to walk aid stations only, no exceptions and really proud that other than 6 aid stations where I walked I didn’t walk any other section of the course. Around Mile 23, I started accelerating and as you can see in my strava file, the HR went up, I really gave everything I had in me for that last stretch and it was hurting!
IMLOU finish line is awesome, so much energy !
Total run: 3h53
Total time: 11h04
I did better on this race than I did at Tremblant, which now proves to me that executing EN’s way works and should provide excellent results on a good condition day and when haven’t raced 8 weeks before.
Summary:
This was my third race in 12 months, I did not beat my IM PR time, which is 10h33 in Arizona last year, but I think Arizona cannot be compare to Tremblant or Louisville.
I have to keep working on the following
· Remove my fear I have of bombing downhills so I can have a smoother ride.
· Continue on increasing that FTP and the 5 hours power curve
· The swim, not more just have better quality sessions – IE 8X500M sprints etc, that’s what I did in the last 6 weeks and I think it helps maintain intense speed for long time
· Body composition, I have seen what kind of body is needed, I am not heavy but have a bit of fat J
· Nutrition on the second half of the run, that might be why I am fading around KM30-32
Finally, big thumbs up to all my teammates that I met this weekend and which I had this opportunity to share this course, its always a HUGE mojo to have so much ENers on a course, it makes you keep moving and also talking with all those veteran provide so much feedback and opinion on how to get better at that sport. Huge congrats to all for your accomplishments!
Thanks for reading, feedback or critics!!!
Comments
To build on @Al Truscott's comment....the time to focus on run nutrition for me STARTS on the bike. I focus on reducing effort a bit and specific/targeted hydration and calorie intake so that I'm starting out the run in as close to an ideal state as possible. Then, you start out a bit slow, or at least keep the HR in check and maintain that balance as long as you can. At some point it all falls apart and you have to dig deep. But if you prepare appropriately, starting on the bike, that point happens late in the race.
...and you are doing just that......it just takes time and practice in a race environment to absorb all this great advice and apply it on race day, i.e., nutrition, pacing, V.I., transitions...etc....
I followed you on my tracker all day smiling with you at each turn. Congratulations Ironman and Keep leading!
SS
Recover hard! 3 IM in 12 months is wicked!!!
Great transition times...you zipped by me during T2 like I was on a coffee break. Thanks for the how-to lesson, but how in the world do you put on your shoes while running? I'll have to practice that; right now I just see myself tripping and falling face first into the grass
Looking forward to racing with you again at IMLP
Swim- unlocked on this race. YES !
Run- I wanted to execute the EN way? Al touched on the stoopid slow already. (It took Al about 3 of my Race Reports before I listened to him so your right on schedule) What I saw on the run file, NO WALKING at aidstations from mile 1 thru mile 12... TRY it, even if you simply stop , drink one cup, then run, what I like to do is slow to a walk, take one really good breathe while walking, grab cup drink, then one more full breathe , then resume running, when I get tired I increase those breathes to 2 then 3, I practice this on my longruns (really nail em down on those long track runs)... Keep in mind when you are walking you are still moving forward and you do not lose as much time as you think... If you feel up to it you can skip the aid station walks after mile 20-22 and bring it home, sometimes I will even stop drinking at mile 23+ since I'll be to all the fluids I need soon enough... The other thing I saw on the file was a huge dip in the 2nd half and then magically coming back strong to finish... IMO This is most likely just mental and an indication you left something out there ...
BIKE- remains your low hanging fruit... high VI again... I hear you on the descending... Maybe another flat course is the next best approach for you to dial down that VI some?
It was awesome running with you for a while on the course. Miles 3 to 6 never went by so fast.
Great advice from guys above!
Your swim, run cadence and speed, transitions skills and FTP/KG are all there. I believe the smart guys above all gave some great things to help you take advantage of all of those weapons.
I look forward to seeing you in Florida at UMFL! Rest up and I will see you on Zwift!
Alot to take from what you all wrote above
I've been thinking of trying a flat course soon to see the difference on the bike - obviously that wont be next year since I am doing IMLP (lol)
Looking forward to your '18.
MR
Many congrats on the race...and it's been great to share the same 2 courses with you this year. As many have said above...I think you know the areas you need to work on to take yourself to the next level and have all the right ingredients to get yourself there. Take some time to relax now and regroup....looking forward to hearing how 2018 shapes up for you.
Many congrats again!