GH IMAZ race report
The race was pretty epic, as far as IMAZ goes, since the November move from April. The water was 61F in the morning. It rained on and off with pretty strong winds for the second and third laps of the bike. In particular, it was cold out on the bike course for a few spells that got to the point of being uncomfortable, but that was probably my own fault, as you will soon see (i.e. read on).
Before I go on, just want to thank everyone who made it out there to cheer us on . Thanks to all who followed on-line! Thanks to RnP for the strong support and to the team for all the valuable advice throughout the year. My support crew, of three, came with me to the four keys talk by Rich on Saturday and were yelling out the four keys all day Sunday to all the EN athletes racing, “stay in the box! …get to the line!!!...execution not fitness!!!!” I too heard “patience and discipline!!!” and “go EN!” all day along the course, even out on the bike course from EN families and friends!!!! It was truly inspiring and motivating to hear those cheers. Also, the team presence near mile 18 was great to look forward to each lap of the run.
My personel soigneurs: Carlos, Miguel, and Paola (photo attached):
Great job by everyone who raced! I did not see people until the run, but those I saw were moving forward always and getting the job done EN style.
Pre-race: followed pre-race nutrition strategy that Rich gave at sat morning 4 keys (listen to that podcast). One other detail I forgot, but was able to remedy at bike drop off, was to cover seat and whatever else you don’t want getting wet if rain threatens. I asked the IM store for two plastic bags and covered the front shifters down to the Joule attachment and then the seat with bag #2.
Swim: 1:20:34. Prior PR 1:21:40; 205th/399 in mens 35-39 age group.
I worked mostly on technique this out season and even well into the race prep. It definitely paid off. Despite improving by 1 minute only, my confidence was high going in and I exited with focused energy vs. completely spent or not exerted at all. However, I lacked overall practice at the distance. Upon getting my wetsuit stripped off, I got a cramp in my left hamstring and was stuck on the ground in pain for like a minute. Sucks, but I didn’t panic. As soon as it went away, I was off to T1!
Other swim details:
-started right of center 4 deep, but I think this works best if you are a 1:10 total distance swimmer with a gear that can go at a 1:06 total distance pace for at least 300meters. I am only a 1:10 total distance swimmer if no one else is out there. So, I got swum over enough that it slowed me down. In retrospect, I would start far right with the fastest of the slower swimmers, 2 deep, and then gradually make my way to the center, 500-800 meters down the course. Otherwise, I swam the tangents and kept moving. Occasionally, the swimmers following the buoys would come into my line and I’d get held up again, but I kept moving forward.
-helped to stand at both bridges that we swim under, at start and near turn around, on Saturday late afternoon when all buoys are up, to visually register my landmarks and tangent lines.
T1: 6:15 including the cramp time. 7:00 prior PR.
I went directly to my T1 bag. I noted where it was the day before, and changed outside the tent. Inside the tent is dark and crowded. Outside is better and they even had chairs out there.
-I wore a head neoprene cap and the swim cap and EN bike arm warmers under the wetsuit. I was fine with the water temp and fine with just the tri singlet and shorts. No toe warmers and no jacket or gloves upon heading out on bike. I kept the arm warmers on.
Bike: 6:01:33; 18.6mph; 125th/399 in mens 35-39age group;
I focused much time this year on getting the correct position on the bike and finally got professionally fitted after a ton of trial and error, but not until well into race prep time. As a result, I did not get a lot of quality time on the bike to generate consistent numbers for race pacing at the new position. I FT tested strictly in aero position for the entire season, in an attempt to zero in on an accurate course specific FT, but my one race rehearsal turned out to be too easy when pacing off the aero FT. For example, my aero FT was 214, but 70% of that was way too easy (i.e. as evidenced by my ability to run afterwards and a low avg HR) and the rehearsal ride took way too long. Thus, my actual sustainable goal race watts were somewhere between what I had done in the easy RR (157NP) and some as yet to be determined ceiling FT to be performed while sitting up. I ended up selecting 175 NP watts based upon WKO files and a few key longish training rides in the last couple of weeks before the race.
The race data are below, but basically, Lap 1 was still within the plan. Laps 2 and 3 went downhill in terms of race goal watts. My heart rate indicated I should have gone harder. My other physiological clue that I could have gone harder was the mass peeing I was doing. I peed 10 times during the entire ride! Not little squirts of pee either, these were like horse pees!!!! 
I should have realized this was a result of my body not using water due to too low an effort. Thus blood volume to kidneys was high and pee frequency and volume high. Finally, I was getting cold on the bike and that was another clue that my effort was too low. No excuses here. I must have been psyched out by the weather and also did not have enough hard sessions in training to give me confidence to stay at goal watts. My apologies to the team, since the data shows I was riding ‘not to lose’ vs. riding to win and with confidence.
it won't happen again.
The positives of the bike leg, are that I did stay in aero position comfortably at all times, except when peeing (10x’s) and at the turn arounds. My overall NP was only 144, but still managed an 18.6 MPH despite the bad weather. I got to T2 and was 1minute faster than my fastest time on this course in 2008, which was achieved in perfect conditions. I must admit I was getting angry at myself by this point! I handed my bike off and got to T2…
Lap 1: lap2: lap3:
Duration: 1:53:55 1:56:49 2:09:42
NP: 152 145 137
VI: 1.02 1.03 1.04
Avg power: 149 141 132
Avg HR: 141 135 129
Avg cadence: 84 80 76
Avg speed: 19.5 19.0 17.6
T2: 2:23; previous PR: 3:27;
Once again, I changed outside the tent, I took off arm warmers, wiped feet clean of wet grass with one side of towel, stepped on other clean- side of towel and then put on socks and shoes, the garmin, cap and off to the marathon…
Run: 3:48:18; prior PR: 4:07:38; 55th/399 in age group!!!
Goal pace for the first 6miles was 8:30/mile and then stay at 8:00/mile for as long as I could. At first aid station, I stopped for….any guesses???? To pee again!!!!! First 2 miles at 17:34 and at this point I decided to just stay where I felt comfortable for the first 6miles, using the downhills for speed and not going too hard on the uphills. Filled fuel belt bottle with water and a salt tab and took only sips, since by now I had FINALLY realized that I was topped off with water. Once mile 6 was reached, I picked up the pace to where I felt I was pushing, but could sustain that pace. After glancing at the garmin a few times, this ended up being around 8:20’s. also, it helped tremendously to follow the EN plan and run strong from aid station to aid station, then walk the 30 steps and then keep moving. When reloading a salt tab, it occasionally took longer than 30 steps, but I was ok with that. To sustain calories I used banana pieces, some coke, one gu for the entire run. Hydration was simply occasional water and regular sips of salt laden fuel belt water. From mile 6 onwards I was passing 100’s! I slowed a bit as I approached mile 18 to take in a bit more of the aforementioned fuel regimen to prepare my body for what my 'one thing' (see Meet The Team IMAZ for my one thing) was going to ask it to do. Just before mile 18 was the TEAM EN flag with Rich and all the team supporters. I was too focused to say anything, but held up three fingers to signal the 3rd lap. Their support was awesome, as I referenced above.
At mile 18, I shed some tears in memory of my mom and then ran with her life on my mind the whole rest of the way. NO ONE passed me on the final two laps.
RUN SPLIT 1: 3.2 mi. 3.2 mi. (7:59:16) 8:54/mile;
RUN SPLIT 2: 11.9 mi. 8.7 mi. (9:14:18) 8:37/mile;
RUN SPLIT 3: 20.1 mi. 8.2 mi. (10:29:26) 9:09/mile;
RUN SPLIT 4: 26.1 mi. 6 mi. (11:19:02) 8:16/mile;
TOTAL RUN 26.2 mi. (3:48:17) 8:42/mile 383 overall and 55 in age group! 11:19:02 overall time.
It was a breakthrough race for me despite the silly mistakes on the bike. My technique/position across all disciplines has improved to the point where I can start to build on it vs spending a ton of time on just technique or position. 55/399 in M35-39 is pretty cool for me! A great finish for a tough race day.
Next up for me is IMCdA 2011. I am super motivated and I think I am at a great place physically to build from Sunday’s race.
Comments
i think i remember in another thread you talking about peeing on the bike, HELP, how does one start learning...?
Great race Gilberto congrats
Gilberto – Great race. I watched you online cross the finish and you looked strong!
WoW 10 pees on the bike, that may be a record
. A 3:48 on the run – that is moving it out and “NO ONE passed me on the final two laps” had to be a great motivator. Looks like you are set to go even faster in 2011. Rest up and build to that next level in the OS.
Great Job.
G - I'm with Paul, super exeuction/race. "Tougher" means the bike requires more discipline. It's easy to
Your biggest opportunity for improvement will come through focus on bike work during the OS.
I'm glad I got to meet you at the 4 Keys talk, and hope to spend more time with you online and at the race in June.
Finally, as to your run - when I saw you ot there, you were
Thanks for the supportive notes, everyone!
I've learned my lessons and will indeed rest up/recover, then hit the next build up for IMCdA with another PR as my goal.
I'm starting the IMCdA EN reading/podcast listening, etc. tomorrow for thanksgiving!!!!!!
Train hard and safe everyone!
GH
thanks, Todd & Bill.
Todd, i do remember wishing you a continued strong run. you were going at a great pace and it was your 3rd lap! indeed, i was preparing myself for mile 18, so i did not hear you behind me, but thanks for sending the positive vibes!!
GH
good seeing you in T2;-) you looked like you were rocking it!!!!!