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Marc Robards IMFL 2011 Race Report

Marc RobardsMarc Robards
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I liked Brian Quarton's format for his IMWI recap so much, I shamelessly stole it:

Marc Robards - Ironman Florida 2011 - Race Recap

 

Training Plans:

• January OS Modified (run injury)

• Tour of California Camp

• 20 Week Ironman Intermediate Plan

Fitness:

• 1:55/100 T-Pace

• 220 FTP (+30 from 2010)

• 52.1 VDOT (+1.4 from 2010)

 

Bike Setup:

• 2011 QR CD0.1

• 165mm SRAM Red cranks

• Zipp 808 clinchers

• Ski-bend extensions

• Tool kit behind seat

• Nutrition Setup:

* Down-tube water bottle

* Seat-tube Gatorade bottle

* Salt stick on aerobars

* Gels in jersey pocket

Experience:

• Ironman Florida 2010, 11:52:47

Swim:

• Seeded far right towards the back

• Water was smooth and calm

• Lots of crowding on the first lap

• Strong left to right current on the way back

• My goggle's right eye never sealed

• Overall much better swim than 2010

• 1:13:16, 3 min PR

T1:

• Changing room crazy crowded, no seats left

• Awesome volunteer support

• Arm warmers, EN jersey, wool gloves, socks

• 8 minutes faster than 2010

Bike:

• Windy all day, just like 2010

• Lots of draft packs on first half of the bike

• Tried to draft legal as much as possible

• 3 natural breaks including quick stretching at special needs

• Goal NP 155, actual 154

• 1.04 VI, 277.2 TSS, .699 IF

• 5:46:33 (28 min PR)

T2:

• Worked on getting in and out

• Not very crowded, saw several EN kits

• 4 minutes faster than 2010

Run:

• Had to force myself to slow down constantly in first 6 miles

• Felt good until mile 9, then stomach stitches started getting painful

• Only walked at aid stations, but lots more than 30 steps

• At mile 18 Coach P took one look at me and said, "Coke! Coke!"

• So I walked every aid station while double-fisting Coke

• Miles 22-26 gradually got faster, finished strong

• 3:52:21 (3 min slower than 2010)

Overall:

• Finished strong and alone in the chute, flashing EN gang sign

• 92nd in 40-44, 433rd overall

• Made up places in age group and overall on every leg

• Passed 200 people on the bike, 278 people on the run

• 11:08:21 (44 min PR)

Lessons Learned:

• Better goggles

• Back to caffeine gels on the bike

• More long rides & open water swims

 

Next Up:

• New Orleans 70.3

• Tour of California Camp (hopefully!)

• Ironman Wisconsin 2012 (looking forward to that hilly course!)

 

Thanks for all the awesome team support! 

 

 

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