Ironman Wisconsin 2011 Race Report - 1:07 PR!
Brian Comiskey: 42 yr / 5'11" / 177lb / FTP: 290w / 3.7w/kg?/ VDot: 46 / IM #4
Ironman Wisconsin 2011 (12:17 – PR of 1:07 compared to 2009)
Social/Fun Stuff:
Thursday: Arrived at 1:30 and went straight to registration. Met EN member, Michele M. at the weigh in and she said I was 185. Nope. Coach Rich said he was 161 on the scale so I figure it was off by 5-6 pounds. Checked into Hyatt Place downtown, which was perfect location and my new favorite spot to stay for the race. Met my good friend and best PT in the world, Gina Pongetti, for sushi at Restaurant Muramoto. If any members of the EN Chi Sleeper Cell need to go to the shop and get fixed up, Gina will get you right. Lauren met me at Muramoto and then we went next door to Great Dane for drinks with Rich, Joanne, Carl, Jeff, Stephanie, Mary, and others.
Friday: Slept in to 8am and then went to 4 Keys talk. Highlight was when this random long-haired dude wearing a “Stop Looking At My T Shirt” shirt sat down to check out Rich’s talk about halfway through. I think the guy just thought it was another protest or rally and wanted to check it out. Regardless, Rich got his head on straight on how to ride hills in Verona. Walked to Chipotle on State Street, had lunch, then some iced coffee at Espresso Royale and just sat outside people watching. Went to team dinner and then Lauren and I met some friends from our local tri club for beers.
Saturday: Got bike and bags checked in right at 10:00am and then signed up for 2012. My wife, Michaela, and our two boys came up Friday night and they went to farmers market while I took care of admin stuff at Monona. Afterwards, went to House on The Rock in Spring Green. Insane. Dinner at Roman Candle in Fitchburg with family and relatives. I was home by 7:00pm and started winding down. Lights out at 9:30pm and slept well.
Race Day: Pre-Race
Nutrition:? Shotgun 2 Ensures at 2:00am for 500 cal and go back to bed. Wake up at 4am and eat breakfast of 2 cups unsweetened applesauce with one scoop protein powder added. Total cal of about 280. Had 3 Starbucks Via with 8 oz water. Went to transition at 5am to get body marked, put bottles on bike, and air up tires. Unlike recent WTC events, could not find bike techs to inflate tires. On bike nutrition consists of aero drink with water in front, 2 x 750 cal bottles of infinit. Brought a GU Roctane BP with me for just before the race. Chilled out inside Monona Terrace on ground level. Mike Reilly walked by and said hi and wished me a good race.
Gear Choices:
Swim: Speedo Vanquisher tinted goggles with J&J baby shampoo for anti fog, DeSoto Forza Tri Short, EN Singlet, Blue Seventy Synergie wetsuit, Body Glide.
Bike: DeSoto Amr Coolers, Giro Advantage 2, Oakley Radar Paths, Sidi Ergo 2 shoes, Sweat GUTR, DZ Nuts, Garmin Edge 500 Computer, Cinqo Quarq Power Meter with 50/34 cranks and 11-28 cassette, Zipp 808 FC CC Front, Zipp 900 Cincher Disc rear, Vittoria OC EVO CX tires with 700x20 front and 700x23 rear. Michelin latex tubes at 115psi.
Run: Newton Distance Racers, Xtenex Tri Laces, Balega Enduro Socks, Garmin 310XT
Swim: Goal Time: 1:10 / Race Time: 1:14
I waited to line up until the pros went off. Found a spot off to the right and just happened to be next to my good friend and EN team member, Lauren P. First IM swim that I did not get kicked, but got hit with two hard elbows to the head. Tried to count strokes and just focus on next buoy. Was able to pee 2x whilst swimming and felt that was an accomplishment since first time in race. T1 is a long run from the water up the helix into the terrace. Kept it pretty simple and time was 9’.
Bike: Goal Time: 5:40 / Race Time: 5:50
My plan:
*Gears: 1st = 195w, 2nd = 205w, 3rd = 215w, 4th = 225w
*1st gear to Mt Horeb aid station (28 miles) and then slowly up to 2nd gear
*Always be thinking strategically about momentum into turns/climbs
*S-Caps: 3/hr
*Aid stations: drink one bottle water every station, more if 80+ temps
*Mile ~ 90 - have 2 x 200mg caffeine (gave me wings)
*No huge wattage spikes
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. The weather forecast appeared to an unassuming 80 degrees. I heard Mike Reilly say no wind when setting up in T1, he also said there were bike techs with pumps in T1 so I might start wearing headphones to tune out bad info. My perfect temp for biking and running is more like 55-60 degrees. After completely messing up a very hot Racine 70.3 earlier this year due to hydration issues, I wanted to drink at least 1-2 bottles of water every aid station (approx every 30’). Unfortunately, the trade-off is extra stops at the port-a-johns unless you are able to pee on the bike.
Here is the data from the ride:
|
Hour |
TSS |
IF |
NP |
VI |
Temp |
CAD |
MPH |
|
1 |
43.0 |
.661 |
192 |
1.13 |
71 |
84 |
19.8 |
|
2 |
48.2 |
.694 |
201 |
1.06 |
74 |
81 |
20.2 |
|
3 |
47.5 |
.700 |
203 |
1.09 |
78 |
78 |
19.0 |
|
4 |
46.3 |
.700 |
203 |
1.06 |
80 |
80 |
17.3 |
|
5 |
44.7 |
.670 |
194 |
1.11 |
83 |
75 |
19.7 |
|
6 |
34 |
.670 |
195 |
1.06 |
83 |
76 |
20.1 |
|
|
263 |
0.683 |
198 |
1.08 |
|
79 |
19.2 |
This includes bathroom/water stops in Hr 3 for 3’, Hr 4 for 7’, and Hr 5 for 5’ for a total of 15’ in non-riding time. I did try to slam down an extra bottle of water while peeing to be more efficient. So, my actual riding time was 5:35, which helped out my TSS a bunch due to not working for 15’. I did try peeing on the bike around mile 45 and did it and hated it. Not for me.
The power performance chart is based on a FTP of 290 watts on Quarq. I have tested at 300 and 307 watts outdoors in June and July respectively. Based on extensive review of my power files from RR2 and 4-5 hr long long rides, I concluded that I am pretty good at testing, but can’t do an IM at 70% x 307 watts (215w) and run. Therefore, I adjusted the FTP down to 290 for the race. I was able to pass 400+ people (net) on the bike. The gross number is higher as I passed a bunch of the same people multiple times with all my bathroom stops. After caffeine and Rich’s notes in my head on some free speed on miles 90-112, had nice effort on last 18 miles and with tailwind/no stops and averaged 23mph. It was a big mental boost to have a strong ride back to Madison as most are phoning it in at that point.
Overall, felt really good when I came off the bike. Racing Wisconsin with a power meter and extensive on-course experience is a huge advantage as so many people are making all the mistakes RnP talk about. Also, happy with a VI of 1.08 as it is better than my past efforts. Spent about 7’ in T2.
Run: Goal Time: 4:15 / Race Time: 4:56
The days before the race I was running different scenarios with Matt S’s Heat Impact Pace Calculator. Assuming temps of 80 – 82 degrees yielded an adjusted pace of + 1:15-1:30/mile. My VDOT easy pace is a 9:06, so should run 1-6 in 10:51-11:06 pace and then speed up to a 10:21-10:36 pace. At the start of the run, that seemed crazy slow. I was planning on walking the aid stations for 30”. I start running and kind of freaked out when I saw the aid station at mile 0.5 or so since it did not fit into my perfect run 1 mile, walk 30” plan. I wanted to do the run, hit lap button on garmin, walk, start running to goal pace, repeat thing. This also got a bit more complicated due to bathroom stops, aid station stops to get ice, and getting refills on my water bottle. Way too much mentally to deal with. I should have just done auto lap at 1 mile intervals and focused on what was happening when I was actually running and let the rest sort itself out. Went out too fast too soon with 8:57, 9:32, 9:46 for first three miles.
Whatever mistakes I made in terms of pacing, I could have screwed it up much worse as there were so many people either walking or in a world of hurt. I was very focused on staying hydrated and cool. Put ice in my hat at every aid station and carried a Nathan bottle/holder to fill up with water. Nutrition on the run was basically Gu Roctane BP and 3 S-Caps every 45’. At aid stations, started out with water only and for second half of run added bananas and coke. Popped 400 mg caffeine around mile 19. Lots of respect for the heat after Racine.
I broke the run down to the following segments including 3 bathroom breaks:
|
Miles |
Pace |
Temp |
CAD |
|
0-6 |
9:59 |
82 |
83 |
|
7-12 |
10:15 |
83 |
82 |
|
13-18 |
11:51 |
83 |
80 |
|
18-26.5 |
11:13 |
81 |
83 |
|
Total: 4:56 |
11:18 |
|
|
Matt’s Heat Pace Calc showed a best possible marathon result of 4:40 or 10:35 pace so I am thinking I may have lost 15’ from going out too fast. Bathroom stops probably a total of 9’. The effects I don’t think became apparent until miles 14-17 when starting getting some leg cramps. Nothing crazy, but enough to slow me down.
Lessons Learned:
* Need to really really focus on run execution in the first six miles – like stare at the garmin the whole time focus.
* I was so focused on applying body glide for neck/wetsuit, that I forgot to apply to thighs and man parts. My white compression socks turned red from chafing/bleeding. This is a new kind of post IM pain that I never want to experience again. I think the peeing on myself during the bike may have contributed as well.
Comments
One thing I think is gaining popularity is the caffeine around mile 80-90 on the bike. Not sure that will ever become EN protocol but you sure seem to be a fan (as is Coach R).
Well done once again!
An hour PR and a low-12 time on that day are both legit; well done.
Solid race on a very tough day. Congrats on the huge PR!
I was literally laughing out loud - so witty!
Congratulations! Good execution on a day that broke lots of hearts.
Oh - Mike Reilly didn't exactly lie about the temp -- it just rose really fast. When I got out of the car at six, I was really surprised I didn't need a coat. It was already 65 degrees. Odd thing about the day #1.
Odd thing #2 - By the time I was out on the bike course (nine thirty-ish), it was already 84 degrees. The temperature rose really quickly and stayed that way most of the day, instead of peaking there briefing midday. You also had direct sun on the swim and the bike, so the temperature effect was probably greater.
One simple thought from one detail guy to another.... simplify, simplify, simplify... I had to detach from my control-freak-nature to learn to "live off the course" nutrition-wise, but I don't regret it at all. Makes it just so much simpler to have a couple guidelines you've worked out in your head. Then we can waste all those brain cells on other things that come in the day. But this is just my experience/feeling. You may be perfectly content carrying stuff like that indefinitely.
Can't wait to see you next time.
Thanks so much for the referral to Gina - I don't think I would have finished without her help Sat or race day!
Oh, and I also joined the club of swim pee'ers... I wasn't able to kick, but kept my arms going... :-)
Brian - super race and thanks for the detailed report. I'm really happy for you that you translated your Racine HIM experience into a solid IM race execution. Well done!!