Short IMCanada 2011 RR
80°F
IMC ride. Crashed mile 44 and waited 23:29 for new wheel. Stopped again later for a couple minutes to check brakes as fronts would close whole way and not lock up wheel. Went from 808 tubular to 32 spoke box rim which was a bit narrower and couldn't adjust front brakes. Pretty fun on descents in the gusts at 50 or so mph. Glad I didn't have speed at that point. Actual bike split close to 5:12 and winner of AG swam 1:09:xx, bike 5:24:xx and ran 3:39:xx for a 10:11:xx. Had a chance and threw it away 3 hours into race.
Swim was 68:xx and disappointing until I saw all the other times which seemed to be 3-5 minutes slow so maybe an average swim. Too many people thus year and lined up right which was wrong place to be as everyone else had sane idea. Very rough swim for entire way. ALmost like Mirror Lake swim. Water about 72 degrees. Almost warmish in full sleeve. Women were being the most rude! Just kept giving up ground and focused on not "winning" swim at high energy cost. Didn't swim enough (or at all) in full sleeve and shoulders fatiguing by end.
T1 was sub 3 min despite being in 2nd to last bike rack farthest from exit. Stepped on rock at shore line and significantly bruised ball of left foot to point I was scared of run as it hurt for hours on bike.
Bike: Forced self to stay under goal IF of 77% based on expected bike split of 5:00-5:05 for 1st 60K and was moving well through field and avoided packs by just sitting up to pee whenever the cheating SOB's rode by.
Was on dip halfway up Richter moving at 21.3 mph in aerobars when a dude drifted left into me as I passed him. He had to be doing 10-12 mph based on force of impact. Perhaps he was drinking w/ one hand on bars and gust of wind caught him??? Either way he took me down and landed on top of me sticking his pedal through my 808 spokes. He jumped up and we both apologized (me out of shock) and he rode on while I waited 23:29 for SAG to bring me a 32 spoke front wheel which was too narrow for my Trek SC 9.9 front brake setting. SO I had little braking remainder of ride which made gusty descents much faster and made lots of passes although I was screaming like a girl probably as I went by...
After crash and 25 minutes in sun waiting, I was stiff but had to finish last half of RIchter. I immediately knew my KQ was long gone so I decided to dial back the wattage so I could finish while injured. Hip and should hurt most and knuckles bleeding all over bike but didn't notice ribs until run. Knee and ankle had just a bit of road rash.
Strangely only time I considered not finishing was when I thought I might not be able to get a spare wheel. Thank you Bike Barn SAG wagon.
Tailwind first 60K and stiff headwind last 120K w/ "exciting" gusts on long descents. Climbs nothing to speak of, long but shallow. Maybe 8% to 10% at worst for a short punch. 12-27 on 53/39 was right call. Too scared on descents or else too fast to even have used the 11 tooth.
Had 2 gels, 20 oz water and some S caps before swim. Did two 32 oz botle of Infinit @ 900 cal and got two 22 oz bottles of Inifnit @ 600 cal at mile 73ish. Drank a bit of water and poured rest on body at all but one of ten aid stations. Drank part of 2 bottles of Perform as I was on course longer and pedaled easier than planned but wish I hadn't now. Also took about 12 S caps w/ water during ride and 2 Tylenol at BSN bag as I was starting to stiffen a lot by then. Hated the out and back loop for road surface, wind and boredom.
Stiff headwind on the last 12 miles which were net downhill home. Depressing to have to pedal downhill. Saw Dupree about 3 miles from T2 and he looked good.
T2 was almost 5 minutes and was sore and stiff getting off bike then stopped at port a john to pee as I forgot to pee coming into town but did pee x 3 on bike and x 2 on swim. Ate some S caps and caffeine and water in T2 the carried 20 oz bottle of Gatorade onto run.
Started run w/ Dupree but immediately found out that I couldn't run very fast as my breathing was restricted and sent him on. Was about a mile behind HB at that point on turn around and Tim set off to catch him. Thought they might have a chance at KQ! Saw Saggy and Trey on bike as I went by and they seemed to be holding up fairly well at that time.
Run was upper 80's to mid 90's and shadeless making it feel warmer from solar gain. I was simply unable to run any decent pace so I decided to walk all aid station AND again whenever I felt like it so long as it was a brief break. Used much ice and water/sponges and kept reasonably comfortable temp wise during marathon.
Progressively felt more sore/stiff and ate more Tylenol and S caps in run SNB. Ate total of close to 20 S caps on run and lots of water plus most of gel tube. Then last 7-8 miles started using Perform and Coke and that's a big mistake as gut started to shut down although not fully until after finish although I looked pregnant by finish. Puked many liters after finisih and couldn't eat that night which was very sub optimal. Zero sleep that night as ribs and left index finger were on fire and I could only take Tylenol. Med tent dressed my road rash at least. Wish I could have had an IV but glad I didn't look as bad as some in med tent (Trey...).
All in all by far my worst time BUT it wasn't a DNF. I got the medal and learned to "suck it up buttercup" as the sign on a spectator said!
Beautiful course but no easy way to travel there and freakishly hot and windy for my vision of "great white north".
#556 or so out of 3200 entries or maybe 2800 who showed or something irrelevant like that.
Stated goal was 10 flat although wind and warmth would've made that a tall order. I still think a good day would have gotten me a competitive time in my AG. Maybe next time....
Happy w/ rolling bike time of about 5:12 at a very low IF and TSS to spare considering conditions (wind, heat, injury). TSS suggests I could have had a chance to run near my capability.
I suspect I didn't have a good test to determine FTP so my 255 TSS is probably really a bit high. I'm historically 315-325 watts but set WKO+ at 304 watts after a pretty medicore effort.
No magnet on loaner wheel so no speed or distance data after crash at mile 44. SRM would pause whenever I coasted thus the difference in my approx 25 minutes of waiting + SRM time. Actual was 5:37 including wait time, rolling time 5:12 on the clock. Pretty ambitious on bike as that is my strength and not going to have a top AG run split w/a VDOT of 53 so yes, I was intending to be a tad aggressive on climbs as evidenced by RIchter climb IF. After crashing and getting stiff I backed way off rest of ride in order to complete rather than compete event. As an aside, SRM pegged total elev at 4700 feet vs the 4100 in WKO+.
1st hour:
Duration: 1:00:07
Work: 759 kJ
TSS: 52.2 (intensity factor 0.725)
Norm Power: 220
VI: 1.05
Pw:HR: 7.43%
Pa:HR: -23.64%
Distance: 24.578 mi
Elevation Gain: 535 ft
Elevation Loss: 669 ft
Grade: -0.1 % (-135 ft)
Min Max Avg
Power: 0 380 211 watts
Heart Rate: 82 130 117 bpm
Cadence: 22 109 90 rpm
Speed: 5.5 39.2 24.5 mph
Pace 1:32 10:51 2:27 min/mi
Altitude: 1175 1631 1318 ft
Crank Torque: 0 512 199 lb-in
Temperature: 66.2 73.4 69.7 Fahrenheit
2nd hour:
Duration: 1:00:07 (1:23:36)
Work: 792 kJ
TSS: 56.6 (intensity factor 0.756)
Norm Power: 230
VI: 1.05
Pw:HR: -7.31%
Pa:HR: 47.15%
Distance: 19.425 mi
Elevation Gain: 1135 ft
Elevation Loss: 197 ft
Grade: 0.9 % (942 ft)
Min Max Avg
Power: 0 384 220 watts
Heart Rate: 72 135 120 bpm
Cadence: 22 106 88 rpm
Speed: 0 34.1 19.4 mph
Pace 1:46 0:00 3:06 min/mi
Altitude: 1106 2123 1350 ft
Crank Torque: 0 437 212 lb-in
Temperature: 73.4 89.6 78.7 Fahrenheit
Richter Pass crashed out, no wheel magent:
Duration: 31:21 (54:50)
Work: 454 kJ
TSS: 33.9 (intensity factor 0.814)
Norm Power: 247
VI: 1.02
Pw:HR: 5.39%
Pa:HR: 77.01%
Distance: 4.127 mi
Elevation Gain: 1194 ft
Elevation Loss: 20 ft
Grade: 5.4 % (1175 ft)
Min Max Avg
Power: 0 365 242 watts
Heart Rate: 72 135 126 bpm
Cadence: 22 108 85 rpm
Speed: 0 22.5 7.9 mph
Pace 2:40 0:00 7:36 min/mi
Altitude: 1214 2388 1782 ft
Crank Torque: 0 401 242 lb-in
Temperature: 77 89.6 80.5 Fahrenheit
3rd hour:
Duration: 1:00:21 (1:03:56)
Work: 776 kJ
TSS: 51.7 (intensity factor 0.734)
Norm Power: 223
VI: 1.04
Pw:HR: 0.51%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 896 ft
Elevation Loss: 1453 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 379 214 watts
Heart Rate: 0 134 120 bpm
Cadence: 20 116 87 rpm
Speed: 0 0 0.0 mph
Pace 0:00 0:00 0:00 min/mi
Altitude: 1457 2388 1693 ft
Crank Torque: 0 401 209 lb-in
Temperature: 77 84.2 80.0 Fahrenheit
4th hour:
Duration: 59:39 (1:02:19)
Work: 742 kJ
TSS: 47 (intensity factor 0.699)
Norm Power: 212
VI: 1.02
Pw:HR: -0.03%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 732 ft
Elevation Loss: 292 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 382 208 watts
Heart Rate: 0 132 120 bpm
Cadence: 20 114 87 rpm
Speed: 0 0 0.0 mph
Pace 0:00 0:00 0:00 min/mi
Altitude: 1529 2011 1667 ft
Crank Torque: 0 563 202 lb-in
Temperature: 80.6 91.4 84.7 Fahrenheit
Full Yellow Lake climb:
Duration: 1:01:45 (1:04:00)
Work: 779 kJ
TSS: 50 (intensity factor 0.706)
Norm Power: 215
VI: 1.02
Pw:HR: 2.19%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 1299 ft
Elevation Loss: 420 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 382 210 watts
Heart Rate: 96 132 122 bpm
Cadence: 20 114 86 rpm
Speed: 0 0 0.0 mph
Pace 0:00 0:00 0:00 min/mi
Altitude: 1565 2749 2135 ft
Crank Torque: 0 455 209 lb-in
Temperature: 80.6 96.8 87.0 Fahrenheit
5th hour:
Duration: 1:02:41 (1:07:36)
Work: 763 kJ
TSS: 47.1 (intensity factor 0.684)
Norm Power: 208
VI: 1.03
Pw:HR: 1.51%
Pa:HR: n/a
Distance: 0 ft
Elevation Gain: 866 ft
Elevation Loss: 1460 ft
Grade: 0.0 % (0 ft)
Min Max Avg
Power: 0 342 203 watts
Heart Rate: 0 132 120 bpm
Cadence: 21 115 87 rpm
Speed: 0 0 0.0 mph
Pace 0:00 0:00 0:00 min/mi
Altitude: 1385 2749 2055 ft
Crank Torque: 0 393 198 lb-in
Temperature: 82.4 96.8 88.0 Fahrenheit
Entire workout (211 watts):
Duration: 5:02:51 (5:37:30)
Work: 3833 kJ
TSS: 255.2 (intensity factor 0.721)
Norm Power: 219
VI: 1.04
Pw:HR: 5.04%
Pa:HR: 100%
Distance: 43.999 mi
Elevation Gain: 4173 ft
Elevation Loss: 4078 ft
Grade: 0.0 % (89 ft)
Min Max Avg
Power: 0 384 211 watts
Heart Rate: 0 135 119 bpm
Cadence: 20 116 88 rpm
Speed: 0 39.2 8.7 mph
Pace 1:32 0:00 6:53 min/mi
Altitude: 1106 2749 1620 ft
Crank Torque: 0 563 204 lb-in
Temperature: 66.2 96.8 80.3 Fahrenheit
Peak 5s (345 watts):
Duration: 0:05
Work: 1 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 0.03%
Pa:HR: 1.42%
Distance: 49 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 13.6 % (7 ft)
Min Max Avg
Power: 333 351 345 watts
Heart Rate: 126 127 127 bpm
Cadence: 58 61 59 rpm
Speed: 6.5 6.8 6.7 mph
Pace 8:47 9:17 9:00 min/mi
Altitude: 1385 1391 1388 ft
Crank Torque: 477 512 493 lb-in
Temperature: 68 68 68.0 Fahrenheit
Peak 10s (339 watts):
Duration: 0:10
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -0.37%
Pa:HR: 8.13%
Distance: 102 ft
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 9.7 % (10 ft)
Min Max Avg
Power: 322 351 339 watts
Heart Rate: 124 127 126 bpm
Cadence: 58 67 62 rpm
Speed: 6.5 7.5 6.9 mph
Pace 7:59 9:17 8:39 min/mi
Altitude: 1381 1391 1386 ft
Crank Torque: 431 512 463 lb-in
Temperature: 68 68 68.0 Fahrenheit
Peak 20s (333 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -1.83%
Pa:HR: 18.94%
Distance: 222 ft
Elevation Gain: 20 ft
Elevation Loss: 0 ft
Grade: 8.9 % (20 ft)
Min Max Avg
Power: 308 351 333 watts
Heart Rate: 124 127 125 bpm
Cadence: 58 83 68 rpm
Speed: 6.5 9.3 7.6 mph
Pace 6:26 9:17 7:55 min/mi
Altitude: 1371 1391 1382 ft
Crank Torque: 313 512 421 lb-in
Temperature: 68 68 68.0 Fahrenheit
Peak 30s (316 watts):
Duration: 0:30
Work: 9 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: -11.3%
Pa:HR: 25.96%
Distance: 361 ft
Elevation Gain: 20 ft
Elevation Loss: 0 ft
Grade: 7.3 % (26 ft)
Min Max Avg
Power: 255 351 316 watts
Heart Rate: 124 127 125 bpm
Cadence: 58 83 71 rpm
Speed: 6.1 10 8.2 mph
Pace 5:60 9:51 7:19 min/mi
Altitude: 1365 1391 1379 ft
Crank Torque: 276 512 386 lb-in
Temperature: 68 68 68.0 Fahrenheit
Peak 1min (293 watts):
Duration: 1:00
Work: 17 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 6.95%
Pa:HR: 33.27%
Distance: 677 ft
Elevation Gain: 52 ft
Elevation Loss: 0 ft
Grade: 8.3 % (56 ft)
Min Max Avg
Power: 232 351 293 watts
Heart Rate: 124 130 126 bpm
Cadence: 50 83 66 rpm
Speed: 5.5 10.4 7.7 mph
Pace 5:45 10:51 7:48 min/mi
Altitude: 1362 1417 1387 ft
Crank Torque: 248 512 385 lb-in
Temperature: 68 68 68.0 Fahrenheit
Peak 2min (280 watts):
Duration: 2:00
Work: 33 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 10.1%
Pa:HR: -1.06%
Distance: 0.265 mi
Elevation Gain: 102 ft
Elevation Loss: 0 ft
Grade: 7.8 % (108 ft)
Min Max Avg
Power: 176 351 280 watts
Heart Rate: 124 130 128 bpm
Cadence: 50 93 69 rpm
Speed: 5.5 11.9 7.9 mph
Pace 5:03 10:51 7:33 min/mi
Altitude: 1358 1467 1414 ft
Crank Torque: 186 512 352 lb-in
Temperature: 68 68 68.0 Fahrenheit
Peak 5min (268 watts):
Duration: 5:00
Work: 80 kJ
TSS: 6.4 (intensity factor 0.876)
Norm Power: 266
VI: 1
Pw:HR: 1.59%
Pa:HR: 14.98%
Distance: 0.824 mi
Elevation Gain: 256 ft
Elevation Loss: 0 ft
Grade: 6.0 % (259 ft)
Min Max Avg
Power: 194 331 268 watts
Heart Rate: 126 135 131 bpm
Cadence: 68 93 82 rpm
Speed: 8.2 20.2 9.9 mph
Pace 2:58 7:19 6:04 min/mi
Altitude: 1627 1886 1754 ft
Crank Torque: 195 373 275 lb-in
Temperature: 78.8 78.8 78.8 Fahrenheit
Peak 10min (257 watts):
Duration: 10:00
Work: 154 kJ
TSS: 12 (intensity factor 0.848)
Norm Power: 258
VI: 1
Pw:HR: -4.3%
Pa:HR: 19.45%
Distance: 1.762 mi
Elevation Gain: 482 ft
Elevation Loss: 0 ft
Grade: 5.2 % (486 ft)
Min Max Avg
Power: 174 331 257 watts
Heart Rate: 126 135 129 bpm
Cadence: 68 97 84 rpm
Speed: 8.2 20.3 10.6 mph
Pace 2:57 7:19 5:41 min/mi
Altitude: 1411 1896 1647 ft
Crank Torque: 151 373 260 lb-in
Temperature: 78.8 80.6 78.8 Fahrenheit
Peak 20min (248 watts):
Duration: 20:00 (43:29)
Work: 297 kJ
TSS: 22.2 (intensity factor 0.83)
Norm Power: 252
VI: 1.02
Pw:HR: -0.5%
Pa:HR: 44.05%
Distance: 3.572 mi
Elevation Gain: 781 ft
Elevation Loss: 0 ft
Grade: 4.2 % (787 ft)
Min Max Avg
Power: 0 341 248 watts
Heart Rate: 72 135 126 bpm
Cadence: 22 99 85 rpm
Speed: 0 21.3 10.7 mph
Pace 2:49 0:00 5:36 min/mi
Altitude: 1299 2087 1658 ft
Crank Torque: 0 379 248 lb-in
Temperature: 78.8 89.6 80.6 Fahrenheit
Peak 30min (243 watts):
Duration: 30:00 (53:29)
Work: 437 kJ
TSS: 32.6 (intensity factor 0.817)
Norm Power: 248
VI: 1.02
Pw:HR: 4.13%
Pa:HR: 74.33%
Distance: 3.987 mi
Elevation Gain: 1155 ft
Elevation Loss: 20 ft
Grade: 5.4 % (1135 ft)
Min Max Avg
Power: 0 365 243 watts
Heart Rate: 72 135 126 bpm
Cadence: 22 108 85 rpm
Speed: 0 21.3 8.0 mph
Pace 2:49 0:00 7:31 min/mi
Altitude: 1220 2356 1771 ft
Crank Torque: 0 401 244 lb-in
Temperature: 77 89.6 80.5 Fahrenheit
Peak 60min (229 watts):
Duration: 1:00:00 (1:26:21)
Work: 824 kJ
TSS: 59.1 (intensity factor 0.789)
Norm Power: 240
VI: 1.05
Pw:HR: 6.58%
Pa:HR: 100%
Distance: 4.102 mi
Elevation Gain: 1683 ft
Elevation Loss: 1329 ft
Grade: 1.6 % (354 ft)
Min Max Avg
Power: 0 379 229 watts
Heart Rate: 0 135 122 bpm
Cadence: 20 116 86 rpm
Speed: 0 22.5 4.1 mph
Pace 2:40 0:00 14:38 min/mi
Altitude: 1217 2388 1740 ft
Crank Torque: 0 401 226 lb-in
Temperature: 77 89.6 80.8 Fahrenheit
Comments
Jeff,
Way to tough it out on a difficult day. Just the heat and distance alone is enough of a challenge the crash is something no one wants or needs.
Gordon
Thx Gordon. Yeah P, one day....
Thx Tim. Appreciate the support. I'm entered into IMCDA but right now admit I don't have much taste for even thinking about another IM. Only 8 days out...
Way to gut it out Jeff. It was one heck of a day wasn't it! Misery loves company.
I am so sorry you had the bike crash. You worked so hard all year and were ready to rip the race of your life. No doubt about that. I am truly impressed with your will to finish what you started given the fact that you were "all banged up"( medical term- learned through PT school-