IMFL 2010 Race Report_Brian Comiskey
Thursday: ?I started the day with a quick swim in the Gulf to get used to the water. The water temp was probably about 74 degrees which was very nice. It was cold and rainy after the swim so I drove the run course and part of the bike course to get some recon in. Did athlete check-in in the afternoon and waited about 90 minutes in line. Thankfully, my friend Jeff S. was there and had someone to talk to. Apparently, only a few athletes checked in on Wednesday so Thursday was super busy. EN team dinner on Thursday night and got to talk with RnP and meet some new friends. Skipped the athlete meeting.
Friday: ?I signed up for Ironman Florida 2011 at 9:30am and then attended the EN Four Keys talk at the beach. I then went back to the condo (Shores of Panama) and took the bike for a quick spin to make sure everything was working. All good. I went down to bike check in with Mike B. and met Jeff S. there too. Had to pick up Michaela (IronSherpa/Hot Yoga Chick/Wife) at airport and flight was delayed so stopped by Panera to pick up some food and met up with RnP there. Went to Pineapple Willy’s for a drink with Michaela and new EN member Brian P. (I had water of course). Dinner at Sweet Racks - 2 grilled chicken breasts and veggies. Way too much admin stuff for day before the race but totally outside of my control. Got back to condo early and feet up.
Saturday (Race Day)
Nutrition:?Shotgun an Ensure at 1:30am for 250 cal and go back to bed. Wake up at 4am and eat breakfast of 2 cups unsweetened applesauce with one scoop Muscle Milk vanilla protein powder added and another Ensure. Total cal of about 520. Had 2 Starbucks Via with 8 oz water. Went to transition at 5am to get body marked, put bottles on bike, and air up tires. On bike nutrition consists of aero drink with water in front, 500 cal bottle of infinit on down tube, and two 500 cal bottles of infinit on xlab cages in the rear. Brought a banana with me for just before the race.
Gear Choices:
Swim: New Speedo Vanquisher tinted goggles, DeSoto Forza Tri Short, Blue Seventy Synergie wetsuit, Body Glide.
Bike: Giro Advantage Aero Helmet, Oakley Split Jacket Polished White/Ice Iridium sunglasses, Sidi Ergo 2 shoes, DeSoto Toe covers, Balega Enduro socks, DeSoto Forza Tri Top, Craft arm warmers, Sweat GUTR, DZ Nuts, Garmin Edge 500 computer, Cinqo Quarq power meter with FSA SL-K Light compact cranks, 11-23 cassette (gearing approved by RnP).
Run: Newton Distance Racers, Xtenex Tri Laces, Balega Enduro Socks, Garmin 310XT, Garmin Foot Pod
Saturday (Race Day)
Swim: Goal Time: 1:15/Race Time: 1:10 (PR by a few seconds)
I did not think a lot about where to line up prior to the race since it was hard to get my head around how spread out it would be since a beach/shallow water start with an infinite amount of space to the right of the buoy line. It seems like Ironman Florida has a lot of first timers and a lot of people looking to PR and go fast.
There were a ton of people on the beach and even more in the water to the right. So, I lined up on the buoy line about a third of the way back. It was the typical washing machine of arms and legs for first 1000 meters with lots of contact. I jammed my fingers a few times accidently swimming into people. The waves added to the level of contact and bodies are being moved around in different directions. I just can’t understand how/why people kick so hard when wearing a wetsuit in an Ironman. I stayed in my mental box and counted strokes.
Definitely my best swim ever in terms of sighting and not adding extra distance. Tried to time my breathing to be able to sight at wave crests, which was about every four strokes. Seemed like the current was going toward the beach on Lap 1 so was looking forward to the last 500-700 meters of Lap 2. Oddly, the current shifted a bit and there was a period where I could see the sand below but really felt like I was not moving forward.
Out of the water into T1 where I hear, “Comiskey, over here!” - It was my man Bernie C. who was volunteering. Bernie saw the men’s changing tent was crazy crowded and opened a door to the adjacent ballroom so that people would have more room. Saw Jeff S. and Mike B. in there too.
Bike: Goal Time: 5:20/Race Time: 5:15 (New Bike Split PR by 1:00)
First race with a power meter. My main thought is that the first 40 miles of the bike course is the most important part of the day and I was not going to screw it up. My plan was to ride at 190-200 watts for first two hours and then gradually build watts each hour. I wrote STEADY on my hand in permanent marker as that was my word of the day as I was trying to ride with a VI of 1.03. Also tried to ride without any pee breaks (which I did). Course conditions were excellent for me. Weather had headwinds at the start of the bike and temps in the 40’s. I have done so many rides in the wind and cold (being in Chi) that it was no big deal. I knew that I would have a tail wind for last 20+ miles, which although I am focused on power, mentally is much easier to deal with. Toe covers and arm warmers were essential. Saw a guy on a Ceverlo P2 wearing a hefty bag on his arms flapping away.
For nutrition, I drank water only the first thirty minutes and then two sips of infinit every 15 minutes to average out to 250 cal/hour. I stopped at special needs to unclip and stretch my neck/back/arms per Coach P suggestion. I also stopped at exactly the 4:00 mark to take 5 salt pills and move bottles around. Here is the data from the ride:
|
Hour |
TSS |
IF |
NP |
VI |
HR |
CAD |
MPH |
|
1 |
42.9 |
0.656 |
190 |
1.04 |
144 |
83 |
20.0 |
|
2 |
41.7 |
0.645 |
187 |
1.05 |
141 |
78 |
22.4 |
|
3 |
42.9 |
0.656 |
191 |
1.04 |
145 |
83 |
20.5 |
|
4 |
43.1 |
0.656 |
190 |
1.03 |
143 |
83 |
19.9 |
|
5 |
45.5 |
0.677 |
196 |
1.03 |
147 |
84 |
22.9 |
|
6 |
11.0 |
0.675 |
196 |
1.04 |
147 |
82 |
22.5 |
|
|
227 |
0.66 |
191 |
1.04 |
144 |
82 |
21.2 |
This is based on a FTP of 290 watts on Quarq. I have tested at 305 watts outdoors on the Quarq while my indoor FTP on the Computrainer is at 265 watts. Both tests were using the 2 x ‘20 (‘2) protocol and done in the same week with the outdoor test three days after the indoor test. I think the 305 FTP test was a crazy good test day and as much as I like the number, I have not been able to do the two RR long rides close to a NP of 213 watts. Therefore, I adjusted the FTP down to 290 for the race. With winter out-season coming up, I will focus on Computrainer FTP gains and work on figuring out this disparity when I get outside again next year. Even if I undercooked the bike, I was very happy with the 5:15 bike split and being able to pass a lot of people the last 30+ miles. Most importantly, I did not do anything stoopid on the bike.
Run: Goal Time: 4:15/Race Time: 4:27 (New Run PR by 31 minutes)
After reassembling the broken buckle to the Garmin Forerunner 310XT in T2, I started the run. It was perfect temps for me (low 60’s in the sun, windy, way cooler in the shade). I took the arm warmers off and put in the back of my tri jersey for later use if necessary. The run on this course is very quiet and lonely except for the 2 miles near the start/finish. Lots of ladies slutting it up in costumes on Surf Drive which helped keep my mojo up. Swear I heard "Airbag" by Radiohead playing in the distance and that made me so happy.
Nutrition on the run was basically alternating GU Tri Berry/Roctane Blueberry Pomegranate every 45 minutes starting a 30 minute mark. Also was taking salt pills at every hour starting at 45 minute mark. At aid stations, started out with water only and for second half of run added bananas and coke. No tummy issues at all.
The second most important part of my day was to not screw up the first 6 miles of the run. Based on my VDOT, my Z1 pace is a 9:37. Based on long training run NGP plus 20 seconds, Z1 would be 9:00. So, I set out with the plan to run at a 9:30+ pace for the first six miles and then a 9:00 pace for miles 7-18. This was the hardest part of the day in terms of execution, I looked at my watch during the first mile and did everything to slow down. The plan was to walk the aid stations (30 steps) and not slow down. Apparently, the plus 20 seconds was a bit too aggressive as I was not able to hold a 9:00 pace. However, was pretty steady. I did suffer a calf strain during week 15 of training which forced me to back down on the running and get some PT to get things right.
I broke the run down to the following segments:
|
Miles |
NGP |
HR |
CAD |
|
0-6 |
9:40 |
142 |
85 |
|
7-12 |
9:48 |
145 |
85 |
|
13-18 |
10:25 |
156 |
84 |
|
18-26.5 |
10:09 |
159 |
86 |
|
|
10:03 |
152 |
85 |
I saw Coach Patrick as expected at Mile 18 at the entrance to the State Park. He complimented me on my bike split and I told him it was now time to start counting people I pass until the finish. I got to around 70 and then started thinking more about the costumed ladies on Surf Drive that I would be seeing soon. This marathon was really different, there was no wall mentally or physically. Legs were tired but no cramps or other issues and I basically ran the entire 26.5 miles. Oh yeah, I think the finish line was moved from last year making for a slightly longer course.
Met RnP for beers at the Mellow Mushroom later that night.
I am looking forward to getting faster in the out-season and also need to tighten up my transition times. Overall, I was within 2 minutes of my total S+B+R goal times so feel pretty good about execution. This was my third Ironman and I PR'd by 94 minutes without really being any more fit than before. It was really about execution and not making bad choices. Thanks to RnP and and everyone on the team that has helped me in the last four months. This was a great way to end the season.
Best,
Brian
Comments
Congrats Brian! Nice execution! Enjoy some recovery
Best wishes,
Elly
Brian, great report and excellent model for race execution!
Great report and well done on the race execution. And a PR! Those last few miles must have been ecstatic.
Brian - YOU ARE THE MAN!
I've asked all the ENers doing IM AZ in two weeks to read your race report for guidance and inspiration.
STUPENDOUS!!!! In every way! Wow, great race, great report. Congratulations and revel in that great accomplishment!
Thanks everybody. Your comments mean a lot to me.
@ Al: I used your swim guidance on seeding myself and also took advantage of the opportunity to get right on the buoy line since there were not a lot of people there. I also tried to increase my power output over the course of the bike after being smart and steady early which I think you mentioned on some post somewhere. Glad to hear you are training again.
@Patrick: I had assumed you remembered my IMLP time and knew about the 94 minutes. Really just did not want a bear hug.
@Becky: Congrats on your first IM. I think I was yelling at you on the second loop of the run.
You are an inspiration my friend.
And wait, there's a mellow mushroom there now? Whoa! Things are getting much better in PCB than when I was there in '06....
Nathalie
WONDERFUL!!!!! CONGRATULATIONS on every aspect of that race!
Brian, great race and thanks for your time/patience yesterday. I'll get your RR podcast up later today. Congrats!