IMCdA Race Report – major lessons learned – Paul
It was great to get to meet everyone and to see you all out there.
My Goal for the Race was to finish without causing structural problems.
Short version – swim was cold, feet warmed up at mile 60 (went over 50 mph four times on the bike), knees gave out around mile 10 on run, DNFed at 13. This is a game and not worth going to hospital or forcing another knee surgery.
Slightly longer version –
Day of 0400 – slept really well until 3 and then got up at 4, drank two carnation vanilla protein drinks, ate a kasha bar, and banana.
Swim – 1:35:44 – Lined up behind the secret EN pole. Mass starts have never bothered me since I used to swim in lanes with 20 swimmers. Lap one 43:59 Lap two 51:45 – second lap was rougher by far in terms of contact, I don’t know where everyone was the first lap … … … did not really have a time goal, but given race rehearsal was 1:06+- was expecting to be under 1:20. NOTE: The intersection of my wet suit with the double swim cap resulted in serious chaffing right at my hairline which really stung when they put on sunscreen.
T1 – 6:44 – Hands, what hands? Getting out of wetsuit “required the volunteers” as I could not feel anything with my fingers. Few moving parts – put on shoes and aero helmet with integrated face screen and went out.
Bike – 7:18:44 (7:04:32 moving time; see explanation below) – key issues/focal points for bike was to stay below 196 watts for PNorm (actual was 192; VI was 1:15 mainly due to all the coasting above 35?) and to stay hydrated (stopped to pee 4 times and 3 times for mechanical issues). At 30 miles the arm rest bolt on the left side sheared off. Stopped three times to re-tighten the remaining bolt, but could only use left aero armrest about 50% of time. Had spent last 12 weeks using Perform and so took one perform and one water bottle at every station, took one S-cap every 30 minutes, and either a gel or gu chomps once every hour. No issues with stomach all day nor did I feel bonky ever during the race. {Note: expected to be in under 6:30, but honestly didn’t care as I was mainly trying to ride my watts. Also power file on home computer so don’t have access right this second.}
T2 – 4:55 – man was I glad to get off the bike; threw on shoes, grabbed sunglasses, stopped to pee (again), and then got sunscreen re-applied (my shoulders and upper back got seriously burned so need to work out the sunscreen or wear the Desoto wings in future).
Run – 13.4 miles – 3:13:44 – actually ran up the hill out of transition 2 minutes per miles faster than LRP+30 and so really had to chill. Had one fuel belt bottle which I carried, took a cup of perform and cup of water (filled bottle with water) at every aid station. Took one gel every 30 minutes, never had any stomach or hydration issues all day (had another potty break during run). First three miles were OK, only then started coming apart and what was killing me were the down hills. On the way out on the biggest hill I realized I could walk up the hill faster than I was running, so I walked it. Around Mile 7 when a little boy handed me a gel, he leaned over to his mom and said, “Mom why is that man walking so funny.” Thing was I was “running” at the time. That was when I turned my brain to analyze the pain in my legs which I had been ignoring and realized both knees were hurting. Around mile 9 a woman came by and asked, “Did you get hurt?” I said something like, “Not today”. All of this started getting in my head about doing the second lap vs ending up having another knee surgery vs DNFing.
DNFing – funny thing, in the end, it turned out to be an “easy” choice. Yes I have spent a lot of time since, second guessing walking off at the turn around at the lake. But as coach P and R have said this is a game and for me was not worth having surgery again.
Summary Lessons Learned
- EN training works – never had any issues aerobically, or otherwise.
- EN execution works – everything from nutrition to hydration to pacing (the BOX) to watts on bike worked for me.
- My recovery/pain has been much better this time than last and I believe has a lot to do with EN execution (and regular ART sessions)
- The day was great. The process of getting here/there was manageable. The result was not what I wanted, but my training, coaching, and forum interactions helped me make good choices throughout the day … … … including at mile 13.4
Next Steps
- Rest and recover next couple of weeks.
- Join Core diet program and lose serious weight.
- Go see the guys at PAP and re-build my running from scratch.
- Likely focusing on biking (maybe re-join Master’s Swim program) through fall.
- No IM for me next year (only do it every other year), will do local HIM and plan on racing short next year and more frequently.
- Will do another IM, but want to be below 200.
Thanks for everyone’s support.
Comments
Good on ya Paul, for both the wise decision and a thoughtful report. I crashed at IMC in 2010, not the finish i expected and after a couple of days of reflection and holding off on a race report, did so. And I was saying the same things about my EN experience/success up to the point of crash. And, that is why I am back and so looking forward to IMC in August.
@ Lauren, Tim, Nate thanks for your comments and good luck out there y'all
good to see you out there. you looked good and were moving well near the end. good call to save the knees. you could have done the last 13 miles, excepting the knee concerns. so know that you did have a complete race in you.
@ Robin, Kurt and robin thanks and good luck to you all for the rest of the season
@ Dewey yeah dude we'll have to push each other. I have been watching your knee issues and wishing you the best in your recovery.
Cute. I am small caps robin.
got it in one
You made the right call, for sure. It was great to spend the weekend with your family!
first it was great to finally meet you and all of the EN group...I think you as do all others that you made the right choice long term..you can fight another day
It was an honor to be on the battle field with Endurance nation..see you soon
resigned up for next year