IMCDA report
66°F
IMCDA 10:44 16th AG
Ate good breakfast and was well hydrated. Made sure to stay very warm prior to swim start due to water temp in high 50's. Wore latex cap, neoprene cap then IM latex cap. Used BS Helix wetsuit but in 07 had QR Superfull which was thick though less pliable. Had done 3 15-25 minute acclimation swims Th/Fr/Sa and felt comfortable in water those days.
Taper had gone well and legs felt fairly sharp race week and soreness had abated. All systems appeared to be go. AM pulse at usual 38 BPM.
Goals (weather dependent): Swim 65' +/- 3', bike 5:10 +/- 5' (TSS<280), Run 3:35 +/- 5' and keep stomach from overloading and shutting down. Efficient transitions and few moving parts in under 10' total and have a shot at 10:00-10:10 and AG podium.<br />
Lined up to right to avoid melee a la IMC to preserve mental energy and keep energy needs to a minimum during a cold swim. Start was very good and people seemed much more courteous than IMC although water seemed to get rougher than it appeared from shore. Still much less rough than 2007 swim where I swam 68:xx so was not too worried and I was a lot less anxious than '07 when I got pummeled starting in middle. Slower on way out as waves were coming at us from south but like body surfing back in and used geographic landmarks for sighting so chop didn't affect my sighting very much. Started to feel pretty chilled by 1st turn and chop seemed to have brought up colder water to surface vs. impression Bill Wiseman and I had of water further out prior day during recon swim. Seemed to be in molasses and turnover seemed slower but was focused on box and trying to keep form. Surprised to see 35:xx at end of 1st loop but still figured I could get under 70'. When I entered water for 2nd loop it felt like ice on my back and I even checked zipper on back as it felt like my suit was open and cold water was entering my suit. Started feeling deep down cold right away on 2nd lap and hands would no longer cooperate to stay flat and paddle like but were more like claws and 2nd lap was basically fist drill swimming!
By the turn buoy on 2nd lap, I was getting foggy headed and concerned with getting out ASAP but when I tried to pick up tempo, body wouldn't cooperate though thankful I was getting pushed towards shore by chop/winds. Never thought about stopping but frustrated I wasn't able to swim efficiently although fact I wasn't scared may reflect symptoms of hypothermia rather than bravado.
Swam until I grabbed dirt but found it difficult to stand and was fairly ataxic running to T1. Shocked to find I couldn't use my hands to start to undo zipper or remove top of wetsuit and couldn't straighten index finger to slide under cap or goggles. Strippers got suit off and helped w/ cap/goggles too. Tent was crowded w/o any chairs but warm and humid and I was drawn to the warmth.
Shivering violently and saw my time was poor but in my mind was Patrick's IMTX swim but rally on B/R so going to warming tent never was a thought. Couldn't dress self and volunteers were busy so had to wait for a free person to help me dress. I was basically an infant at this point. I had a piece of Tyvek under my tri top to keep wind off my core as well as calf compression sleeves and arm coolers which I covered w/ long tube socks for warmth until I dried off. Had to have volunteer put on tube sock arm warmers but they kept getting stuck on my claw hands and he had to keep working to slide them up my arms. I now see my T1 was 9 minutes but it seemed like 3 minutes. I've never experienced hypothermia although I've treated it previously as an EMT and later as a physician. I'm now much more empathic as it renders you pretty helpless.
I was now in the thick of a mass of fairly weak cyclists thanks to slow swim and long T1 and passing a large number of people around the turns in town while shivering violently, barely able to use hands to shift and brake while wind was gusting. Not very smart and a little anxiety provoking after IMC experience last year. Gave everyone an extra wide berth!
My desire was to make more watts to warmup and gain back some time but had promised to myself to execute properly so tried to keep momentum up where possible and manage watts on hills. Kept a close eye on AVP/NP and was distressed to find RPE was pretty high for wattage and HR was low (expected low HR due to chill). I was able to realize in back of my still clouded mind that I was burning additional calories shivering and decided to add an additional 100 calories per loop of bike. Was surprised to haved peed x 2 on swim (plus x2 within 15 minutes of start) despite taking S caps and G2 for AM hydration and using Infinit w/ nearly max electrolyte blend. Had to pee a quart by mile 20 of bike and ended up peeing x4 on bike which was concerning me I was overhydrated due to such different conditions from my training in South Carolina. Had planned to drink 2 bottles of water plus 128 oz Infinit (w/ 1700 cal) but only took a few oz of water when I ate a couple bananas at aid stations.
Wind was pretty gusty around lake and a light mist fell in a couple places adding to the chill. Pretty significant headwind going out 95 and seemed to build on 2nd lap. Focused on keeping wattage in check and staying steady and not racing anyone on bike but the no passing zones and long 40+ mph descents played havoc w/ my VI. I also used 12-27 rear rather than 11-26 so I'd be more likely to quit pedalling over 35 mph but disappointed my VI was so high although given traffic in town and descents as well as having to back off 7 meters every time some yahoo put a wheel in front of me then slowed immediately, I don't know that it could've been less than 1.05.
I am used to warming up and throwing away Tyvek and arm warmers in 1st hour or two but I didn't warmup or feel comfortable until the last aid station at mile 106! Despite having good sensations in legs all taper and a solid 12 week IM build, I was unable to make wattage easily and actually dropped watts 2nd half when I planned to negative split my effort! RPE was off the chart last 40 miles but ended up w/ under 270 TSS! Stomach started to get distended by halfway and was hitting gut on pedal upstroke (never a good sign...).
Finally felt comfortable by last 15 minutes of bike but was heavy legged, feeling a bit sour in the stomach and likely behind on caloric needs given conditions. Figured tough bike conditions would give me a chance to move up in AG and maybe a strong run would give me a shot but despite a better T2 and having cleared stomach issues by end of ride, legs were similarly heavy and my Z1 +30" pace felt like Z2! When I didn't loosen up by the 10K mark and got word I was losing places in AG, I elected not to push the pace and destroy my legs and add additional recovery time and consume mental resources. As this is IM #8, I know my body and know when I am able to fight and gain significant time on run and this was not the day. Avoided the Perform like the plague and carried a bottle of water I refilled and used Gu and S caps and a couple Tylenol on run. Used water bottle to wet sponges and arm coolers when no shade available and managed heat well and stomach did well w/ no "sport drink". I can't tolerate Perform.
Despite same RPE I slowed nearly 30"/mi in last half although I did stop to pee x 2 2nd half rather than peeing on self when it was unnecessary. Saw Robin Sarner at mile 16 and chatted briefly w/ him as he was having a great run. Stomach fine on run and no caloric issues.
Pretty disappointing to have your A race go south in 1st hour of day but stuck to plan until I decided it was futile at 10K of run. Concerned with how legs felt late in bike and on run despite proper execution and low total TSS on bike based on a solid FTP and high run fitness this build. Was it hypothermia and being cold for first 6+ hours or something else??? Stomach issues were brief and cleared and didn't feel bonky at all during day. VI was high but course/traffic dependent and AVP/NP/TSS were below goal and indicate I should have had good run legs. All my training and RR's were indicating my goals were not unrealistic.
Doing IMF but had planned on this being a "B+" race as it is a fun race and ez logistically for me but course does not suit my skill set where the guys end up drafting on bike and running a 3:10 marathon for a Kona spot. Not yet sure mentally if I want to treat it as an "A" race or just chill and keep stress level low remainder of year and have some fun.
1st half:
Duration: 2:37:51 (2:37:53)
Work: 1965 kJ
TSS: 136.3 (intensity factor 0.721)
Norm Power: 221
VI: 1.07
Pw:HR: 4.64%
Pa:HR: -12.73%
Distance: 55.967 mi
Elevation Gain: 2293 ft
Elevation Loss: 2530 ft
Grade: -0.1 % (-236 ft)
Min Max Avg
Power: 0 458 208 watts
Heart Rate: 0 127 118 bpm
Cadence: 20 118 86 rpm
Speed: 8.6 42.6 21.3 mph
Pace 1:25 6:57 2:49 min/mi
Altitude: 2379 2936 2602 ft
Temperature: 57.2 68 61.8 Fahrenheit
2nd half:
Duration: 2:41:35 (2:42:30)
Work: 1970 kJ
TSS: 131.8 (intensity factor 0.701)
Norm Power: 215
VI: 1.06
Pw:HR: 6.33%
Pa:HR: -12.93%
Distance: 55.731 mi
Elevation Gain: 2303 ft
Elevation Loss: 2346 ft
Grade: -0.0 % (-49 ft)
Min Max Avg
Power: 0 461 203 watts
Heart Rate: 85 132 121 bpm
Cadence: 20 114 87 rpm
Speed: 4.6 43.2 20.7 mph
Pace 1:23 13:03 2:54 min/mi
Altitude: 2329 2881 2555 ft
Temperature: 64.4 80.6 69.7 Fahrenheit
Entire workout (205 watts):
Duration: 5:20:54 (5:21:55)
Work: 3938 kJ
TSS: 268.9 (intensity factor 0.71)
Norm Power: 218
VI: 1.07
Pw:HR: 4.62%
Pa:HR: 4.92%
Distance: 111.937 mi
Elevation Gain: 4596 ft
Elevation Loss: 4885 ft
Grade: -0.0 % (-295 ft)
Min Max Avg
Power: 0 461 205 watts
Heart Rate: 0 132 119 bpm
Cadence: 20 118 86 rpm
Speed: 1.2 43.2 20.9 mph
Pace 1:23 48:17 2:52 min/mi
Altitude: 2320 2936 2577 ft
Temperature: 57.2 80.6 65.9 Fahrenheit
Peak 5s (372 watts):
Duration: 0:05
Work: 1 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 12.03%
Pa:HR: -5.93%
Distance: 108 ft
Elevation Gain: 0 ft
Elevation Loss: 0 ft
Grade: 3.1 % (3 ft)
Min Max Avg
Power: 329 416 372 watts
Heart Rate: 106 106 106 bpm
Cadence: 89 100 96 rpm
Speed: 13.6 15.3 14.7 mph
Pace 3:55 4:25 4:05 min/mi
Altitude: 2385 2388 2387 ft
Temperature: 57.2 57.2 57.2 Fahrenheit
Peak 10s (350 watts):
Duration: 0:10
Work: 3 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 11.33%
Pa:HR: 7.67%
Distance: 406 ft
Elevation Gain: 0 ft
Elevation Loss: 10 ft
Grade: -3.2 % (-13 ft)
Min Max Avg
Power: 224 458 350 watts
Heart Rate: 97 102 99 bpm
Cadence: 95 100 97 rpm
Speed: 26.2 28.7 27.7 mph
Pace 2:05 2:17 2:10 min/mi
Altitude: 2415 2428 2420 ft
Temperature: 57.2 57.2 57.2 Fahrenheit
Peak 20s (331 watts):
Duration: 0:20
Work: 6 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 15.76%
Pa:HR: 15.29%
Distance: 771 ft
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -3.0 % (-23 ft)
Min Max Avg
Power: 224 458 331 watts
Heart Rate: 97 109 102 bpm
Cadence: 91 100 96 rpm
Speed: 23.4 28.7 26.3 mph
Pace 2:05 2:34 2:17 min/mi
Altitude: 2405 2428 2414 ft
Temperature: 57.2 59 57.5 Fahrenheit
Peak 30s (320 watts):
Duration: 0:30
Work: 9 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 21.18%
Pa:HR: 22.89%
Distance: 0.209 mi
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -2.4 % (-26 ft)
Min Max Avg
Power: 224 458 320 watts
Heart Rate: 97 119 106 bpm
Cadence: 89 100 95 rpm
Speed: 21.7 28.7 25.1 mph
Pace 2:05 2:46 2:24 min/mi
Altitude: 2402 2428 2411 ft
Temperature: 57.2 59 58.0 Fahrenheit
Peak 1min (286 watts):
Duration: 1:00
Work: 17 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 32.78%
Pa:HR: 33.83%
Distance: 0.371 mi
Elevation Gain: 0 ft
Elevation Loss: 20 ft
Grade: -1.2 % (-23 ft)
Min Max Avg
Power: 180 458 286 watts
Heart Rate: 97 127 116 bpm
Cadence: 87 100 94 rpm
Speed: 18 28.7 22.3 mph
Pace 2:05 3:20 2:42 min/mi
Altitude: 2402 2428 2406 ft
Temperature: 57.2 59 58.5 Fahrenheit
Peak 2min (269 watts):
Duration: 2:00
Work: 32 kJ
TSS: n/a
Norm Power: n/a
VI: n/a
Pw:HR: 2.91%
Pa:HR: -2.28%
Distance: 0.324 mi
Elevation Gain: 89 ft
Elevation Loss: 0 ft
Grade: 5.4 % (92 ft)
Min Max Avg
Power: 196 336 269 watts
Heart Rate: 124 127 124 bpm
Cadence: 73 91 83 rpm
Speed: 8.9 10.6 9.7 mph
Pace 5:41 6:42 6:10 min/mi
Altitude: 2444 2536 2490 ft
Temperature: 57.2 57.2 57.2 Fahrenheit
Peak 5min (262 watts):
Duration: 5:00
Work: 78 kJ
TSS: 6 (intensity factor 0.849)
Norm Power: 261
VI: 1
Pw:HR: 3.66%
Pa:HR: 7.16%
Distance: 0.858 mi
Elevation Gain: 217 ft
Elevation Loss: 0 ft
Grade: 5.0 % (226 ft)
Min Max Avg
Power: 158 365 262 watts
Heart Rate: 117 127 124 bpm
Cadence: 63 92 81 rpm
Speed: 8.9 15.1 10.3 mph
Pace 3:58 6:42 5:50 min/mi
Altitude: 2398 2621 2505 ft
Temperature: 57.2 57.2 57.2 Fahrenheit
Peak 10min (258 watts):
Duration: 10:00
Work: 154 kJ
TSS: 11.8 (intensity factor 0.84)
Norm Power: 258
VI: 1
Pw:HR: 2.41%
Pa:HR: 1.74%
Distance: 1.777 mi
Elevation Gain: 453 ft
Elevation Loss: 0 ft
Grade: 4.9 % (456 ft)
Min Max Avg
Power: 154 365 258 watts
Heart Rate: 116 127 124 bpm
Cadence: 63 99 82 rpm
Speed: 8.9 19.1 10.7 mph
Pace 3:09 6:42 5:38 min/mi
Altitude: 2392 2848 2613 ft
Temperature: 57.2 57.2 57.2 Fahrenheit
Peak 20min (244 watts):
Duration: 20:00
Work: 293 kJ
TSS: 21.4 (intensity factor 0.802)
Norm Power: 246
VI: 1.01
Pw:HR: 2.17%
Pa:HR: 19.05%
Distance: 5.542 mi
Elevation Gain: 522 ft
Elevation Loss: 79 ft
Grade: 1.5 % (440 ft)
Min Max Avg
Power: 0 416 244 watts
Heart Rate: 106 127 122 bpm
Cadence: 27 100 86 rpm
Speed: 8.9 33.4 16.6 mph
Pace 1:48 6:42 3:37 min/mi
Altitude: 2385 2861 2588 ft
Temperature: 57.2 57.2 57.2 Fahrenheit
Peak 30min (232 watts):
Duration: 30:00
Work: 417 kJ
TSS: 28.9 (intensity factor 0.761)
Norm Power: 233
VI: 1.01
Pw:HR: 5.34%
Pa:HR: -12.6%
Distance: 9.119 mi
Elevation Gain: 591 ft
Elevation Loss: 118 ft
Grade: 1.0 % (466 ft)
Min Max Avg
Power: 11 458 232 watts
Heart Rate: 97 127 121 bpm
Cadence: 31 100 85 rpm
Speed: 9.3 33.4 18.2 mph
Pace 1:48 6:29 3:17 min/mi
Altitude: 2402 2936 2716 ft
Temperature: 57.2 68 63.1 Fahrenheit
Peak 60min (228 watts):
Duration: 1:00:00
Work: 819 kJ
TSS: 58.4 (intensity factor 0.764)
Norm Power: 235
VI: 1.03
Pw:HR: 2.92%
Pa:HR: -5.68%
Distance: 18.955 mi
Elevation Gain: 1181 ft
Elevation Loss: 712 ft
Grade: 0.5 % (472 ft)
Min Max Avg
Power: 0 458 228 watts
Heart Rate: 87 127 121 bpm
Cadence: 20 116 86 rpm
Speed: 8.9 41.3 19.0 mph
Pace 1:27 6:42 3:10 min/mi
Altitude: 2385 2936 2683 ft
Temperature: 57.2 68 61.1 Fahrenheit
Comments
You too. I hope you are feeling well today! Thx.
I wonder if the difference between your training conditions and the race conditions was a big factor. I think sometimes we tend to underestimate the the role of both acclimatization and the appropriateness of particular hydration and nutrition strategies for different conditions. Hot and cold and elevation are important factors, but dry vs. humid is very relevant and often not factored-in properly.
Regarding IMFL, that's a tough call. If your goal is Kona-or-bust or podium-or-bust then choosing a race that suits your strengths is pretty important. On the other hand, IMFL is probably a great course to go for a massive PB regardless of the competition so if you set that as a goal then you could really have fun with it (and who knows what happens, competition-wise...).
Boy, tough day! I was getting deja vu reading about your swim, last year I fist drilled the last 1/4th of the swim, and then could not use my hands in T1. Also reeminds me of the year (?09) when it was 50F and drizzerable on the run.
Sounds like your body was well hydrated, and realized it didn't need all the H2O you'd stored up for race day. That won't be a problem in FL.
I think the biggest factor was the hypothermia and significant glycogen burn associated with it. I've been in moderate to not quite severe hypotheric condition multiple times winter camping, early spring whitewater kayaking, and at Mooseman HIM last year. Every time has resulted in significant and lingering fatigue. Just think about the amount of metabolic energy used in the process - nearly all of that is going to come from you glycogen stores.
When I saw your splits online yesterday I knew something was off - figured a cold swim but coulnt find any lake temps.
Good job managing the difficult conditions. Looks like FL just got promoted..... =:-)
Sorry for the results. Your complete race will happen.
Nice to meet you. I did appeciate seeing you on the run. Got a little extra kick to keep moving and keep me on my pace.
I can agree with Steve, I did the HIM Mooseman last year as well and spent 10 min. In the warming tent because of severe cramping and shaking. The bike was very scary, trying to maintain form balance and avoid other bikers while shaking uncontrollably. Didn't feel better until half way through the second loop. That was my first attempt at the Half, almost wanted to stop doing tri's even after finishing it. But here I am going for my first IM in LP. GREAT JOB JEFF!!!
@Tim C I guess it does look like IMF!
Just read all the reports and looks like I need to recover and try to break my 9:50 PR at IMF. Probably need closer to 9:30 for a KQ down there in M45-49 so might just roll the dice and go for broke and if I implode, oh well...WTF?
Thx for all the support gang!!!!!
Thaw out and enjoy a bit of downtime!
Side note, I wouldn't have adjusted the drinking...my guess is your change in fueling that you trained with combined with conditions / body situation set you up for a less than optimal run. That said, you were hoping to run a 3:35 +/- 5 minutes...and you were on track for that in the run until you called your race before halfway. Yes you wouldn't have had a race for top 5 but you weren't that far off either.
I wrote this on Jim Moss' board too, but I think one of the biggest challenges a point-end AG has is managing race day realities with your predictions / expectations. If you hadn't had time on your wrist to affect your strategy, I wonder what you would have done...regardless a strong race on a tough day and worthy of recovery!!!
Whatever you decided to do for FL, just have fun for a few weeks!!!
Thx for sharing and an awesome report you wrote. I hope more folks get a chance to read it and absorb " Really " the effects of near hyperthermia. If it hasn't happen to you, stick around long enough it will from a cold water sprint where you can't tie your shoe to an IM where you have the " claw " hand and can barely shift a gear, it will come !
You did great during the race always putting things into perspective, evaluating on the fly and adjusting as needed. You raced a smart race and the lessons you learned from this goes into your own toy box to pull out when the time comes and it will. You will act on it without hesitation cause you been there done that and have the tee shirt to prove it.
Why Tylenol and not an Advil ?
As said on the dashboard My Sob story, please..... enough crying in the Cheerios go kick some IMFL ass even if it's your own.
It really sounded like you kept your head in the game, handled things well in real-time, made good decisions and were performing very well until you backed off on the run. Your swim time didn't cost you anything really in terms of overall time in your AG, but mentally it had you questioning your performance the rest of the day and maybe affected your confidence - and thats certainly understandable (even moreso when you don't normally swim in 5x degree water!). But even at IM#8, you learn a little more about yourself and your body and take it to the next race. COngrats ! Rest up and whatever you do at IMFL - enjoy it!
Jeff - You're a stand up dude. I wish I would have met you there at CDA this weekend. I appreciate all you have done to share training and racing advice here on EN. Neither of us had the race we wanted to on Sunday. It makes me wonder how many people who were there to accomplish PR, AG podium, KQ, etc. actually HAD the day they envisioned - probably not many. I think out of the 5 days I spent in CDA this past week, we drew the worst weather day on Sunday. Yeah, yeah, it wasn't THAT bad, but there were enough nuances (wind/chop on swim, multi-directional wind on bike and baking hot sun on run) that it threw some people off of their game. Saturday would have been much better. The other X factor is we never know who will show up on any given day. There's no doubt in my mind that you are on track for nailing that IM performance you so badly want. I'm rooting for you to make it happen (if you decide you want to) in FL in November. Congratulations on all that you have accomplished in the last 4-5 months, inlcluding a solid IM finish!
Busy travel day Tuesday and long day at work today so haven't been able to answer the comments but I need some help w/ a decision.
Bottom line, I'd like to get a KQ the hard way rather than lottery/legacy and am on bubble talent-wise. Already signed up for IMF as a "fun, no pressure" race to get to IM #9 and 3/4 of way to Legacy slot. Of course, even on my best day, a KQ is unlikely as my run is not my strong suit, and there is too much run talent (as well as plenty of drafting) at IMF.
Remainder of year, radical options are: IMLou and IMMoo. Even from Columbia, SC, I'm not sure a non wetsuit swim and potentially brutal heat/humidity at IMLou are my strengths. Positives are rolling bike I've been told by friends I'd "love" and ability to drive to venue. Also TT rather than mass start (less anxiety).
IMMoo: Positives: 2 more weeks to recover/train. Familiar w/ course ('04/'09). Wetsuited swim (likely) Hilly bike. Likely cooler weather than Lou and even mid to low 80's w/ reasonable dewpoints are very doable for me. I have a friend who is training for IMMoo who lives near my house in NC mountains and did a KQ there in '09 at age 50. In 2009, I cramped on bike (inexplicably) at mile 110, yet still turned in a 10:12 which would've qualified in either 35-39 or 45-49 (alas but not 40-44...) so I've had a decent time when not at my best on that course. I was using Cuddeback then for coaching and was pretty fried by taper time (which might explain my cramps despite appropriate bike execution AVP/NP/TSS-wise).
IMMoo: Negatives: Flight/bike transport/etc headaches. Last time I tried two IM's close together I was very flat in month leading up to 2nd race and way under performed but simply was way off my peak. That happened to be 2009 IMmoo/IMAZ combo under Cuddeback and I went 10:12 at Moo and 10:13 at AZ (WAY easier course). Of course, I'd like to think I'd recover more this year and I'm less beat up post IMCDA than I was post IMMoo. Another big negative is the pressure/mental fatigue/anguish of gearing right back up and not being at peak and/or a near miss at KQ.
Thoughts? Anyone...Bueller, Bueller...
Help!
Good job Jeff
I know you still haven't put together the race you wanted, but you will. Maybe after another 8.
Good to see you on the course.
Paul