IMFL-Nathalie's race report
This was such an amazing experience. This might be a long report so sorry in advance..I've done 2 other IM's but this might as well been my first one because it was nothing like the previous ones. I've starting training for IMFL in Jan with the Jan OS group which was my first OS and I have to say that RnP have designed an amazing training formula to get you faster. I've increased my power by 30 watts in the OS and increased my VDOT by 25% also. I was a tad worried about not swimming but at the same time I was perfectly fine with not swimming. When I did start it took only 2 weeks to be as fast as I was prior OS so they definitely have the right formula. The only thing with IMFL is that it is so far into the year and it's hard sometimes to stay motivated. I did a half-iron in July which help. I've signed up to do IMFL again in 2011 and would do the same. Smaller races before the main event. For me though and my family November was ideal. The heavier weeks we're done when the kids we're at school and my work was slowing down.
Now to the race..
Arrived on tuesday and looking back it was perfect. I liked arriving early to get settle in and looking back it was good to get everything done before the rest of the racer's got into town. I got my race packet on wed and waited in a minimal line, race expo, all that done. I didn't need to go back there until fri ( signed up for 2011)
The rest of the week was spent relaxing, a bike recon on rt 79 with Scott, a short run with him, dinner with the team on thursday, 4 keys. I was a lot calmer then in the past and felt ready for this. I packed my SN bags and kept telling myself to keep it simple. It was going to be a cold day but like coach R said at 4 keys. "Do not over think it", "Do what you would do in a training ride". At that point I went through my SN bags took a lot of junk out, had a plan on the bike/run and kept it simple. The most important was to stick to my plan and execute. I went with the 4keys engraved in my head , a focused plan and a clear head. In most races, it's my head that kills any plan I have. EN has thought me to not only race within my parameters but to believe in what I can do and to not give up.
Fri:
I had a nice sleep. Got my SN bags, bike and did the drop off. My bike was going to be near the swim out which I was happy about. Went to lunch to Panara's and happen to see RnP there. Glad I saw them because I had a lingering question about watts during the bike. I knew there was going to be headwinds during the bike and since headwinds are kind of like a hill I was wondering if I could bike at a increased power..go to .75-.80 IF of my FTP. Coach P reminded me that Noooo, I shouldn't do that , that a headwind for 20 miles doesn't give me the right to increase my watts. Keep it at .70. Glad I asked him that because I could have killed myself on the bike because there was a lot of headwinds !!! Thank you Coach P for setting me straight !! I had a very small dinner and went to bed early but didn't really sleep till 11:00pm.
Sat: race day !
Got to race site early. 4:30 which again glad I'm a crazy punctual person. ( side note here..the time change really messed me up all week ! My I-phone and watch we're different and I was early to a lot of different things that week. Like Becky can attest to when I texted her wondering where everybody was for 4keys..I was there 1hr early !) Got everything done and waiting in the host hotel because it was crazy cold. It was so nice to be able to do that. We sat down ..Somebody came up to us and asked if the two other seats we're taken and Scott told them they could sit with us. It happen to be Jack Chen and his guide ! We had the most amazing conversation with him. What a great guy, so down to earth and so inspiring. I thought about him a lot that day..
SWIM: 1:14:15 Goal: Under 1:15
I lined myself in the right of the middle about 8-10 rows back. It was a good spot. It was so much better then LP. Much less bumping,hits, elbows etc. It was hard to sight. There was a lot of swells in the water and I have to say it was fun though !! The bottom was clear , I saw a couple of stingrays. When I made the turn at the buoy and looking towards shore it was almost like we we're on a hill sking because of the swells. So neat ! Got to shore swam until I was grabbing sand and ran up. I didn't grab any water, too many people and I didn't want to wait. I kept thinking of my overall goal, my one thing during the entire race and I told myself to not wait for anything during the day because it all counts. Second loop was good, stayed closer to the buoys for most of the swim. Some swimmer's had all kinds of different strokes out there..breastoke, backstoke, scissor kicks, somebody swimming with a snorkel ?!. Exited the swim, didn't see my time, used the stripper's. Next year I will not. For one thing you get tons of sand, and I got elbowed on my head during it so not worth it.
T1: 9:27 Goal : Under 10
No fooling around in T1. That was my motto. Fast but at the same time controlled. I swam with my tri-shorts, sports bra. I had to put on just my EN jersey, arm warmers, socks and shoes. Dryed my feet, put some aquaphor on feet( really helped). There we're a bit sandy but not too bad. The sand is a pain in FL. Next year I will rinse my feet more after the swim. Ran to my bike, and got on mount line. It was narrow there and I was careful of other's position.
Bike 6:15:50 Goal: Under 6:30
My goal for the bike was to be very disciplined and bike within .70 IF of my FTP. I started at .65 letting the yahoo's passed on beach road. It's amazing how fast and hard they would push there and so careless in the way they would pass. Inside , outside, all over the place. I kept it in the box though and I was remembering during 4keys Coach RnP telling us to not let drafter's or other folks doing stupid stuff letting it get to you. It was hard though to control the "road rage" when somebody would cut you off , seeing the "draft train" go by or the worst to me was the chatter's ..two abreast talking !!! The road in IMFL is not close so to pass these social butterfly's meant to be on the edge of the yellow line..grrr.
But I did pretty good at not letting it botther me too much. I kept my watts in check, stayed just under 140 watts except the few hills, bridge. I stayed on the bike for the entire ride. I pee'd, put chamois butter, etc without stopping. My goal, my one thing was to go under 13 and I didn't want to kick myself after because of stops at port a pottie, etc. I did stop brielfly at SN to get my nutrition btles( infinit), some chamois butter( yep, peing on the bike has it's drawbacks..), uncrustable. ( for my own sanity and tried it both RR's..I need a tiny bit of solid. It works great for me). The headwinds we're tough but the tailwinds are very sweet. It's so much fun to go fast in an IM. It never felt hard. Long , yes and I had to keep myself focused. My mind would drift but I kept telling myself to keep it in the box. I would think of my nutrition window and kept myself entertained by thinking of myself as the plant in "Little shop of horrors" that said feed me. So every 15min, I would do the voice and took my nutrition. If my mind would drift the voice would come back. It might sound crazy but it worked for me 
. It got hot towards the end. Finally. I took off my arm warmer's at mile 70. My chain dropped at the bridge on the way back..really the only snafu on the bike.
Data: ( coudn't copy WKO on different user then internet)
TSS 311.3 , IF .707, Norm Power 132, VI 1:05, Speed 18
T2: 7:10 Goal: under 10
Finished with the bike, ran with bag in changing. Kept it simple and focused. Turned on the garmin but was inside so I knew it would take some time to initialized. Just had to changed shoes, fuel belt with infinit, visor ( wanted to wear pink chica visor but white EN one wasn't as tight so compfort prevaled). Put garmin on and started running.
Run: 5:12:15 Goal: Under 5
My garmin took 2 miles to find sattelite. Went by PE but really, really tried to run slow. My e-pace is 10:15 so wanted to go just under 11's. Finally when garmin initialized I was running a bit too fast. I kept looking at it and would slow down if I was going to fast. It seemed so easy to start. I didn't take in nutrition till mile 3 which was my plan. I had infinit and would alternate with water off the course. The run course is really fun, It was hot on the beginning of the run and was glad to be running in only the tri top. I did a pretty major mistake on the run though and didn't take in ANY salt tablets 
. I would like to say that I had a good reason for not taking any but it was as simple and stupid as totally forgetting to !! I really didn't noticed till back in the condo that night. I have no idea why I forgot. So needless to say I started to feel bad at mile 7-8. I did continue taking Infinit but I don't think it was enough sodium. My plan also because my fuel belt is a pain the butt( literally) I wanted to dump in SN and go with on course for the rest. After dumping the fuel belt I still wasn't feeling great, my pace had slowed down too but I still was running and walking only 30 steps at the aid stations. I decided to try bananas and that worked well. I tried coke too, broth , pretzels. Looking back, I should have been more disciplined with my nutrition during the run and to take in S-Caps !!!! My #1 thing though was to go under 13. It was my focus all day. When I crossed mile 18 I thought I had a shot at it but it meant to not slow down. After looking up my garmin file I did increased my pace during the last 6 miles. The last 3 I wasn't sure I could make it. I coudn't do math and between my garmin and watch I had no idea but I persevered. I didn't stop at any aid stations the last 3 miles. When I came to the shoot and saw that the time was still in the 12's I was extactic !!! I was so, so exciting to reach my goal !!!
IMFL was an amazing race for me. It showed me that my mind is stronger that I ever would think, that if I set out a goal for myself it is reachable. There is no limit to something if you want it bad enough. EN is the reason for my PR. The coaches, the traininig, the forum, the amazing resources, etc. Plus of course all the other EN"s who between the help to questions on the forum , feedback and the encouragement helped . I was touched by it all. I am really grateful to be part of EN and looking forward to start training again in the Jan OS !!
Comments
awesome day!
I didn't know about the chain - bummer! Glad you got it worked out and so glad you broke 13! What an amazing PR!
And good to know the tip about reapplying chamois butter... now that I've earned that badge. I had body glided the chamois pre-race... but my post race shower I burned in places I wasn't expecting.
I fully expect another PR next year at IMFL! Woo Hoo!!!!! (and i expect Scott to earn his Mellow Mushroom club award)
Nathalie- Congrats on a Great day and PR! Great report! LOL at the part about he plant in Little shop of horrors
Enjoy some recovery. I'll be joining you in the jan OS
Great race and report.
The one thing that really jumped out at me was your comment "don't wait for anything during the day because it all counts". That is the voice of a real racer; well done.
It does all count, and you have to just keep moving forward, forward , forward! And that's just what you did! EX-CEPTIONAL! Congratulations, Nathalie. Wonderful race!
Nathlaie:
Congratulations. We had the same thing with the I-Phones switching between EST and CST all the time. Crazy. Nice work and cool meeting you.
Best,
Brian
N, great to finally meet you and it was great hanging out with your husband at the park entrance. And GREAT RACE!!
Nathalie - it's so great you only had one focus - Sub 13 - and you nailed it. Your bike especially looks super, as well as your transiitons (compared to some others that day). Maybe you were getting too many calories on the run, especially non-liquid ones?
Nathalie