Michael Collins - 2017 Ironman Kona Race Report
Race Report - Michael Collins - 2017 Ironman Hawaii
Race Date & Location: Sat Oct 14, 2017. Kona HI
Weather & Course Terrain/Conditions: Hot & Windy 85+ most of the day. Rolling hills on bike & run. No clouds or shade.
Distances: Swim 2.4 miles. Bike 112 miles. Run 26.2 miles
Time/Place/Splits: 10:44:09 (43rd in 50-54)
Swim - :53:25 (2nd in 50-54)
T1 - 4:47 (used the outhouse in T1)
Bike - 5:23:15 (44th in 50-54)
T2 - 5:12 (used the outhouse in T2)
Run - 4:17:28 (100th in 50-54)
Results Link:
Strava Activity/Garmin/Other Upload Site Links:
Links to Photos:
Pre-Race or Course Details:
7:05am Swim Course Details: Time: 53:25. 2nd in 50-54.
T1 Details: 4:47 (a bit off my sub 4:00 goal, but got a bathroom stop out of the way)
Swim: https://www.strava.com/activities/1231132398 (Distance didnt work)
Links to Photos:
Official Race Pics: http://www.finisherpix.com/gallery/photos/en/USD/1835/624
Pre-Race or Course Details:
Swim Course - Did Ho'ala Practice Race on the course 1 week before: 52:10 (2nd by :02 in 50-54. 13th overall)
Missed the lead back that went 48 min, but was 3rd in the 2nd pack, ahead of many pro athletes.
Wore XTERRA Swim Skin with Castelli Tri Shorts and Bike Jersey under. Got bad upper arm/underarm chaffing.
Bike Course -
Pre rode top of course near Hawi (35 miles). (Not too windy or hot on the day I did it.)
Pre Rode first 20 out and back past the airport (2 different days). (Not too windy or hot on the day I did it.)
Trained on Gatorskin tires and changed to Conti GP4000S II race tires on Thursday and did 2 short rides to make sure everything was working right.
Run Course -
Ran out and back section on Ali’i a few times. Weather was overcast and pleasant both times.
Happy to be holding 7:15-7:30 pace comfortably, but air temp was in the 70's and cloudy
Happy to be holding 7:15-7:30 pace comfortably, but air temp was in the 70's and cloudy
Ran out and back on last 4 miles of the course. Weather was cool and even raining near the end.
FRIDAY (Day before the race)
7:30am - Swam 2,000 at Kona Aquatic Center. Main set of 10 x 100 alternating smooth and fast on 1:30. Then 6 x 100 alternating IM & Free
8:30am - Test ride on bike to check gears, brakes, sensors, etc.
11-1pm - Pack Bike & Run Bags to turn in with Bike & Helmet
2pm - Eat last meal at lunch on Friday. Kona Brewing Co. w/ Astrid & Polletta’s. Pizza and beer.
4-7pm - Saw a movie. My wife and I were the only two people in the theater. Figured others would like a dark and cool place to escape to the day before the race.
8pm - Protein shake and Natural Calm magnesium drink before bed
SATURDAY - RACE MORNING
4:00am - Shower to warm-up and stretch
4:30am - Breakfast: 2 eggs, rice & Protein shake. 1 cup of coffee.
5:00am - Turn in Special Needs Bags. Get numbered. Put hydration, shoes, sunglasses, and computer on the bike.
Pumped tires to about 105 (700x23)
Started computer and made sure it was reading sensors so it would be ready when I got on.
Bike Special Needs
Insulated Lunch bag w/ Frozen Bottle of Roctane 6 scoops. Frozen Bottle of Mountain Dew.
2 Hawaiian Bread Sliders w/ Ham. Pro Bar Strawberry Energy Chews
Hotshot
Baggie of Electrolytes, Tums, Pepto chewable tablets, Advil (Just emergency backups in case I dropped mine)
EFS Gel Flask - Kona Mocha flavor
Run Special Needs
Hotshot
Baggie of Electrolytes, Tums, Pepto chewable tablets, Advil (Just emergency backups in case I dropped mine)
EFS Gel Flask - Kona Mocha flavor
6:00am - Back to condo for restroom and rest before start. Watched Men’s pro start from Condo Balcony.
Put Topical Edge on both quads, hamstrings, calves. Drank 1 Hot Shot (Bleck!)
6:45am Water warmup alternating 10-10 EZ-Fast 5 rounds
(Swam out with extra set of goggles and gave them to a paddler in case goggle broke last minute)
7:05am Swim Course Details: Time: 53:25. 2nd in 50-54.
Water temp & conditions: 82 water. Pretty calm conditions
Wore XTERRA sleeveless speed suit Size Small over Castelli Tri shorts. (Didn't wear bike jersey because too much chaffing during the practice race.)
Started to the far left side (furthest from the pier). This was opposite of the Ho'ala Practice Race because I didn't want to get in a big battle and waste energy early in the race. I was a minute slower than the practice swim but we started closer to the end of the pier that day. Stayed left and swam alone to the turnaround with only 1 other guy close for a while. Merged into the pack at the turn around and moved up some places on the way back. May have been faster starting by the pier with fast swimmers, or maybe merging into the pack earlier than the turnaround, but it was a very enjoyable uncrowded swim to the turn around. Moved up a few spots on the way back to the pier.
T1 Details: 4:47 (a bit off my sub 4:00 goal, but got a bathroom stop out of the way)
Put on Wahoo Tickr X HR Strap
Put on Quarq Tracker & belt (had to start it)
Put on Castelli bike jersey and green arm coolers while running to the bike
(lost some time doing this but too much chaff in practice swim with bike kit on)
(lost some time doing this but too much chaff in practice swim with bike kit on)
Went to the outhouse on the way to the bike
At the bike put on sunglasses, Giro Advantage 2 Aero helmet, sunglasses, cycling socks (I get rubs on the tops of my toes on long rides when my feet get wet), Filled pockets with nutrition - 2 Bars, baggy w/ electrolyte tablets, Tums, and Advil
LG Tri Shoes already on the pedals
Bike Course Details: 5:23.15 44th in 50-54.
Average Power: 187. Normalized Power 201. Avg Cadence 81. Average Speed 20.8. Average HR: 147
Rode 2014 Cannondale Slice Size 52, w Dura Ace Di2. Fizik Arione Tri 2 Saddle. Profile bars.
Karbon Speed 60mm Rear wheel w/ PowerTap. Front FLO 45 Carbon Clincher. Tires Conti 4000S II tires 700 x 23. Latex front tube. Butle rear. Wahoo Bolt Computer.
Xlab horizontal front bottle w/ insulated sleeve, and 2 bottle cages on the frame. (Insultated sleeve definitely helped keep water cooler)
Black Giro Advantage 2 Aero Helmet Size Medium (did get a bit hot, but blocked wind noise well)
Led the bike in the age group for 1st 20 miles but was getting passed by many cyclist. Several packs caught and passed me including guys in my age group. Was in 11th by mile 43.
Major head winds between 20-40 miles and 50-60 miles to the turn around. Back started stiffening up and started taking Advil.
Tried to save energy for 80+ miles on the bike, but really didn't have much extra to give. Heat and wind were pretty draining.
Started getting very bad hotspot on right ball of foot (same thing happened in similar weather conditions at 2016 Cabo Full Aquabike).
Couldn’t really put full pressure on the pedals which affected power output. Saw Coach Patrick go by me about mile 90.
Took on water at almost every aid station to get a sip and dump on body.
Drank 1-1/2 large bottles of GU Rocktane (about 4 scoops each). 1 bottle of Mountain Dew after the turn around. 1/2 bottle of Gatorade Endurance from the course (instead of Rocktane because it was cold).
Ate 1 Cliff Bar and 1 Picky Bar on the way to the turnaround. Ate 2 Kings Hawaiian Bread sliders with ham on the way back and a bag of Pro Bar Bolt Energy chews - strawberry (that I picked up at Special Needs)
Took 2 Tums, 2 Pepto Bismal tablets, 2 salt tablets, 4 Advil, & 1 Hot Shot (near the end as insurance for the run)
4 oz of coke near the end and a squeeze of EFS Kona Mocha flavor from the flask for a little pep for the run.
Came off the bike in 20th place in my age group.
T2 Details: 5:16
Not sure why this took so long. Guess I was in slow motion and didn't run very fast from the bike.
Not sure why this took so long. Guess I was in slow motion and didn't run very fast from the bike.
Wore same Castelli Tri shorts and bike jersey from the bike
New Baggie of Electrolytes, Tums, Pepto chewable tablets, Advil
New Socks (Road Runner brand) & Hoka Clifton 2’s (Red)
EN Trucker Hat.
Race Number Belt
Coach Patrick's Red Ice Bag thingie
Coach Patrick's Red Ice Bag thingie
Put Topical Edge on both legs (Legs were very sore on the run at AZ, so decided to try it)
Peed in porta potty in change tent on way out
Run Course Details: 4:17:28
Avg HR: 133 Average Pace: 9:49 (Low HR & Pace Average due to too much walking in the heat)
HR was 140-150 when running and 176-178 Cadence. (Used Garmin Metronome buzzer at 178 every 4th beat)
1/2 Marathon Split: 2:07:30
2nd Half: 2:09:58
Fastest Mile: 7:05 (Mile 26)
Slowest Mile: 13:22 (Mile 15)
4 Mile Splits: (Goal was to hold 33:00 every 4 miles)
Mile 4 Split - 33:46
Mile 8 Split - 36:39
Mile 12 Split - 42:06
Mile 16 split - 46:59
Mile 20 Split - 44:39
Mile 24 Split - 37:14
Last 2.2 miles - 15:57 (7:15 pace)
Super hot on the run. No shade the whole way. Could not run uphills or in super dead air hot areas.
Ran at 8 min pace or faster at 178 cadence when I could run, but had to walk some EVERY mile until 23.
Stomach on the edge of going bad but never did. Took 2 Tums and 2 Pepto tablets. Base salt a few times.
Took ice and coke at most aid stations. Rinsed mouth with water but didn't drink more than a sip at each station to prevent stomach sloshing.
Never really bonked or got spacey, just very overheated. Felt like an appliance that kept tripping the circuit breaker. Had to get it to reset before I could run again.
Started to cool down a bit near the end of the race. Tried to pick it up at 20 miles but still had to walk aid stations until 23. Ran in very well the last 3 miles
Post Race Warm-down or Injury Issues:
Lost 8+ lbs during the race. Went to the med tent and got an IV to recover quicker.
No blisters! Yeah!!! Very surprised since socks and shoes got very wet from water sprays and dumps.
Came down with a BAD Cold immediately following the race. Bad sneezing and super runny nose.
Astrid had been sick all week before. (Happy to have gotten through the race before it hit)
Special Lessons Learned or Training Ideas for future improvements:
Still don’t like very long, hot, windy races. In no hurry to do another full Ironman anytime soon.
Tagged:
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Comments
Few Q's
1. where did you KQ?
2. did you like the topical edge?
3. why so much protein for breakfast and on the bike?
4. bike seemed busy but didnt slow you down, would you go with less next time?
4.a. have you seen or used https://www.amazon.com/Oasis-Supply-Grade-Wafer-11-Inch/dp/B00GGLHXPM/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1508535475&sr=1-1&keywords=rice+cake+paper for wrapping your bike nutrition in?
5. did you need the advil, tums, pepto? or use as insurance? did they help?
6. are you absolutely sure your in no hurry to do another full? you know we forget quickly?
I think being sick before and after the race had a huge bearing on the heat you were feeling on the run ... Two years ago I had a similar experience and just couldn't cool down to be able to run... Your body was just heating up too fast because of that, had your body been processing the heat normally the outcome would be much closer to that run goal...
And you rode well. Your nutrition plan gave me heartburn just reading it (ham sliders?) and makes my nuttin-but-GE protocol seem boring by comparison. I think you went sub-5 at AZ, so your 5:23 was probably slower than you planned?? Those last 30 are tough, do you think you went out too hard, under-trained a bit, just wondered what you think kept you from a 5:10-15 that I suspect you could have done. Not trying to nit-pick a great race, just always looking for ways to improve from the pointy-end guys.
As I've mentioned to a few people, I agree that the run felt hot. Even when HR wasn't elevated, something inside just said "too hot." I honestly don't know the answer to that puzzle. More ice? Train in Kona for 17 weeks like the pros did? Be tougher? Regardless, you kicked my arse, and I enjoyed watching you do it. Congrats on a killer race. Enjoy whatever you choose to do next.
MR
1. where did you KQ? IMAZ 9:32. 1st 50-54
2. did you like the topical edge? Yes. Much less sore after race and even during the run. I used it before the race at AZ but not in T2 and legs really burned on the run. However, I did a lot more walking in Kona.
3. why so much protein for breakfast and on the bike?
I get hypoglycemic and lightheaded when I just do carbs. Solid food and protein seem to do well for me when I am not at super high intensity which I can't do for IM distance anyways. When I just do a century a PB&J or turkey sandwich just seem to be my go to at 60-80 miles into a ride.
4. bike seemed busy but didnt slow you down, would you go with less next time?
My bike was split was not great and I did have 2 bottles on the frame much of the time, but I like the Slice because it is "skinny aero" and doesn't get pushed around as much by the wind, which tends to make be pucker up when I get knocked around. Used to have a Felt B2 but the thick front fork/front wheel combo gave me a lot of trouble. Don't think the bike was my issue on not going the 5:10-5:15 I was hoping for, it was my lack of ability to keep good pressure on the pedals due to a tight back from head and side winds and a major hot spot on my right foot that really prevented me from pushing.
4.a. have you seen or used https://www.amazon.com/Oasis-Supply-Grade-Wafer-11-Inch/dp/B00GGLHXPM/ref=sr_1_1?s=home-garden&ie=UTF8&qid=1508535475&sr=1-1&keywords=rice+cake+paper for wrapping your bike nutrition in?
Thanks. Have not seen that. Will look into it.
5. did you need the advil, tums, pepto? or use as insurance? did they help?
I usually have major stomach issues in long hot races and my back often gives me trouble in long rides as well if there is a lot of wind or sustained climbing. I did start the Advil at mile 40 and was hoping to be more like 80+ before feeling like I needed it. I took the Tums and Pepto on the bike every 40 miles as insurance, and twice on the run when I started to get a little queasy like I might puke. Seemed to nip it in the bud and I felt much less sick after the race than I did at AZ where I didnt use the Pepeto. (but also didnt get an IV)
6. are you absolutely sure your in no hurry to do another full? you know we forget quickly?
Fulls are DEFINITELY not my thing. I did AZ last year just to see if I could get fit enough to come close to my Kona time from 1991 when I was 25, and I beat it. I really didnt expect the Kona spot, but decided to do it as a "victory lap" and have a fun vacation with my wife who has never seen the race. My original prediction after how hard the race felt in AZ (on a SUPER EASY, NICE WEATHER DAY) was that I would be 30 min slower on my bike split and 30 min slower on my run split. After having good training my ego got a little strong and
Will check the topical edge.
Yes I got a HOT big toe on the left foot last weekend which inhibited me a bit as well.
I'm similar on hypoglycemic, recently have changed from almost all carbs to adding a bit more fat/protein the night before and morning of but not during my races and have felt better mostly just pre-race....
Think you will like that paper, I wrap 1/4 cliff bars and 2x cliff blocks in 1/8 sheet of that paper for 60 cal bites... Jeremy did a video in Wiki.
Yeah with your speed a HIM is more like an OLY in that you just monitor the redline and go. When you screw up you can usually ease up for a few minutes and recover. But man a 9:32 for a FULL in the 50-54AG is about as good as it gets... Like Mike said your pretty fnGOOD at that distance!