Fergus Whelan - Lake Placid Race Report
I had relatively high expectations going into this race this year. Having completed the race in ’06 in 12:37 and in ’08 in the rain, in 11:33 I was hoping to break 11 hours (using the Mark Allen volume approach). Training had gone well all year although I only acquired a power meter about 13 weeks out from the race.
Race rehearsals had gone relatively well albeit that my ability to cap my power output on inclines was somewhat dubious.
I arrived in Newark with my family on the 13 July and travelled to a small village near Frederick MD to visit relations and get in some heat acclimatisation. We drove to Lake Placid on Saturday prior to the race. I managed to get out for a full lap on the bike course on the Sunday and noticed that even in my 39x28 it was difficult to cap my power output.
During the week I managed to get in a couple of swims – never more that 1 lap and a few more bike and run sessions but no more than the time prescribed in my programme.
Sessions felt slightly dead during the week and I had expected to feel like I was having to hold myself back due to the positive effects of the taper but I never got that.
Really enjoyed the EN dinner- and I am not a very sociable person. Great to put faces to names I see popping up in the various forums.
The race:
Race morning up at 2:00am (really just rolled over in bed and gulped down the 2 No Ensures I left there the night before and then went back to sleep. Awoke properly at 4.30 and had a cup of tea and a peanut butter bagel before walking down to the transition. Sipped a bottle of Powerade during the build up and had a SIS Go gel about 20 mins before start.
The SWIM:
As expected the swim was mayhem interspersed with chaos with an occasional visit from would-be cage fighters. I stayed calm and relaxed and just concentrated on form and tried to follow good feet. For part of the second lap I got to follow the cable.
I exited the water in 1:10:28 – my faster time ever (only by a minute but I had gone very easy)
I transitioned relatively quickly (7:01) without trying to be fast. I just concentrated on getting it right first time and keeping my breath relaxed.
The BIKE
The bike went relatively well and was able to hold my watts slightly lower than in the training sessions a few days prior but it did creep over my 4th gear wattage on numerous occasions. The first hour was literally just ride along pace (or that is how I perceived it). I was relying on course nutrition so was consuming Perform, gels and water at aid stations. I didn’t keep track of what I consumed but it was in the order of 8-10 gels, 3 bottles of perform and 3 bottle of water. I needed to pee at Wilmington on the first lap and committed the cardinal sin of stopping to do this. Found Whiteface Ok even though the wind was picking up. Completed the first lap feeling fine and the second lap went as well as the first. I was generally going backwards on the hills apart from Wilmington and Whiteface on the 2nd lap when I was passing people. Need to pee towards the end of the second lap but held it until mile one on the run. Should I need to pee more than twice?
Overall was relatively pleased with my bike execution but was disappointed I didn’t crack the 6.00 hour mark. Bike time 6:05:49
Again T2 (2:14) was about getting it right first time
The run started a little too fast and I had to ease right back to fit in with the pace protocol. My plan was to walk the aid stations and by Mile 6 I had complied with the pace protocol but I knew I wouldn’t be able to pick the pace up. I was consuming something small (one to two sips) at all the aid stations- water, perform, coke but no solids or gels.
I completed lap one in about 1:53 and knew I starting to slow. Lap 2 was tough. I noticed that my legs were getting very tired and my joints sore. I had to walk more but never for more than 1 minute. My rule was if I needed to walk I could walk but never for more than 1 minute at a time and then I had to run again. Support on the course was great – especially for EN’ers. It was hugely appreciated.
I stopped to pee at mile 1 and mile 19
I had no “one thing” to get me though the tough parts, rather I had a number of things to think about. I found it particularly difficult from a mental standpoint when I knew that I was going to do a slower time than I had expected.
Run time: 4:12:35
In the end I was glad to get it over but was disappointed with my overall time. My bike time was slower than ’08 and my run time was about the same even though I walked a few miles in ’08.
After thoughts.
While contemplating my disappointment I think that I executed a better race this year. I need to pay more attention to my ceiling power numbers and not exceed them. I am sure this will come with experience and 13 weeks of power training is probably too short to master this. I felt good throughout the bike section and was probably too concerned with ensuring I produced a good time to fully utilise the power gears. I need to make nutrition a more emphasised part of my training – I felt it was a bit too ad hoc during the race. I also need to learn to pee on the bike.
Another season on the EN team should hopefully see me perform a little better.
Comments
Fergus, I think those small matches burned by going over Gear 4 are part of what did you in. Also sounds like maybe you needed to eat a bit more on the run? Did food help at all / did you make any changes or did you just stick with the same food as you faded?
P
Hey Fergus,
Sorry to hear you had a disappointing day. It was nice to get to say hello to you when we were at the bike mount. I'm sure you'll bounce back, especially with more experience using power. Don't forget too, you still had a great race and finish.
Dave
Congratulations on your finish!
Great meeting you up at LP. I'm sorry the day did not meet your expectations. I hope that you and your family enjoyed your stay here regardless.
My only observations would be that you really didn't know how many calories you took in, and if you only peed 3x after the swim that you may have been slightly dehydrated. Both of these could have impeded your performance.
Holding the geared watts on a course like the one in Placid is difficult to start with, only having a power meter for 13 weeks probably didn't allow you to get the most of out your bike/power pacing. I'm sure by the next time you strap on a timing chip on you'll have your PM gears pretty well dialed-in. Good Luck!