IMCDA 2012
IMCDA 2012, entered thru XC program
Training for this race had been the best of all IM builds yet, mentally and physically. No issues that derailed key workouts along the way. I did, however, use a lot of discretion with respect to listening to my body, punting a few non key workouts for a day of rest. Also, I only did 12 real weeks of IM training , which I believe, given a decent base level of fitness, is plenty and avoids the usual burnout of a longer build cycle. My test metrics going into the race were very similar to IMC last year, and I was in the best shape of my life.
Went out to CDA on Thursday, as opposed to Wednesday, when the rest of our gang went. Felt like that would be the right amount of time, especially going west as I would be awake at 3 am every morning out there. Got into the water the afternoon of arrival to get cold acclimation started. Water was cold, but not as bad as I thought. Of course, the air temp was 85 or so, and that affected perception, as we found the next morning on the second swim. It was COLD. Again, something to just get as acclimated as we could. Did a check ride of run course, all systems go, legs felt fine.
Going into race morning, my goals were to swim 1:15, bike 5:20 and run 4:00. Good thing about goals, you have something to shoot for...bad thing, when you miss interim steps, it can be demoralizing. Overall goal to win XC for a Kona slot, and podium placing within regular AG.
Jeff, Wes and I seeded ourselves far right, near front. Good call as there was literally no contact on way out. Water was cold, but manageable for me( I have lots more body insulation than JB). The lake had been a pond for our practice swims, on race morning the wind decided to pick up and by the second loop, fairly choppy. Choppy water is something we have to deal with, but when you combine that with 57 degree water, difficulty rises exponentially, in my opinion. Out of the water in 1:17, not on goal, but not a complete bust either.
Relatively good T1, out on bike. Definitely needed the tube sock arm warmers for this one, as it was turning out to be a cool, overcast day with a direct headwind for first half, of first loop. Bike goal was to stay conservative on climbs, and ride steady for entire 112 miles. I accomplished this and, although I rode slightly above target watts ( target 215, actual NP 220 with 1.07 VI). Passed hundreds of people on bike course, again, just riding steady and smart. Got plenty of water and nutrition down with zero problems while on bike, also peed three times, a pretty good indicator for me. Coming off bike, felt a bit stiff, as usual, but not trashed at all. 5:24 total bike time, again a little off goal, but on this day, happy with the result. Was looking forward to a 4 hour run...
Good T2, out to run. I intended to use Gu chomps thru first lap, with water, then switch over to coke and water for second. First, I dropped everything coming out of T2, then, I couldn't open the stupid packages. Note to self, go ahead and tear open packs, as hands don't work right after 7+- hours of exercise.
So I made the call at first aid station to go with Ironman Perform drink, on course. BAD MISTAKE. The second this stuff hit my gut it started to knot up...and started to have " juicy" burps, but nothing would come up or go out. Short story is I tried everything to mitigate stomach discomfort, and nothing worked. My marathon was a very disappointing 4:27. The good news, is that I was able to finish it, and I finished ahead of my XC competition to earn the Kona slot. Bad news is I've spent the past two days beating myself up over the bad nutrition decision on race day...I know better.
So I finish in 11:17, good enough for XC Kona and 14th AG, after being 6th AG coming off bike. Had I met the run goal of 4 hrs, I end up 4th AG and on the podium..shoulda, coulda, woulda...
Looking forward to taking a few weeks off, then getting back on a 12 week build for Kona. My approach will be to treat it as a "victory lap", with the only goal being to enjoy the experience. Swim fun, ride like I can, enjoy the vibe of the run course.
Thoroughly enjoyed the training with JB leading up to race. No doubt, I am a much better cyclist from chasing his skinny ass all over the countryside.
Also had a great time with the gang while out in CDA...Wes, really proud of you for exorcising the demon and looking good in process. Geo and Tom, nothing like hearing " you are an Ironman" for the first time across the finish line. Les and Frank, lived to fight another fight ( you nuts) and JB, what can I say? Stay the course brother, you just need the Ironman gods to lay off you for about 10 hours...looking forward to training with you as you build for IMF.
Enjoyed seeing EN folks everywhere, and meeting Robin at practice swim. Congrats Robin on a solid performance.
B
Comments
Nice job on the race day, keeping your mission in sight and getting that Kona slot - such a cool experience that will be!!
CDA >> Kona is a perfect turn around - a few weeks recovery, a couple of weeks @ Get Faster, then 10 weeks of IM Prep. You've got the right attitude - it's all about enjoying yourself on that day in October, nothing else. Congratrs, see you there.
Nice to meet you. Way to hang despite the belly. Kona envious.
If you wouldn't mind sending me your weight so i can do bike comparisons to help me figure out my bike.
@Al. would love to hear more from you on training from here to Kona. I'm taking my son to Europe next week, back on 7/11, so I will do very little until then.
Thanks all.