Kona RR #1, aka IM Canada
The first thing to remember is that I did not go to Canada intending to race. I really didn't want to go there at all, but I tried to figure out a way to make it worth my while in the context of my primary goals for the year: Finish healing and Have fun on Hawaii.
Six weeks before an Ironman, we do a "race rehearsal" which is a full length swim (usually on Friday), the a full length bike at race pace, followed by a one hour run. That's what I really wanted to do, but it would have meant not finishing IM Canada, and I wasn't comfortable with going there and not getting a medal, T shirt and hat. So I tried to come up with a plan which would satisfy all my needs and interests. It was impossible, of course, but what I ended up doing was pretty close to what I consider the right thing.
First of all, I devised some goals for the race:
- This is a full dress race rehearsal, only
- Don't crash going downhill on the bike (there are two substantial downhills on the course where that might be a worry)
- Don't injure myself on the run (the last long run I had done the week before was a fairly hard run of 10.5 miles, which ended up making my calves sore for almost a week - I didn't want to face a similar situation, as I want to get back to full training by next weekend)
So, I tried some things out during the race, to see what might and might not work for Hawaii, taking advantage of the heat and winds predicted for the day.
Swim: I'm VERY happy with my swim. My spinal cord injury affected my arms mostly, and seemed to shatter my ability to swim. I have been literally rebuilding my swim stroke for the past two year, with very slow, by still measureable success. I wanted to see how far I'd come, and if there still might be room for more improvement. My time is Idaho a year ago was about 84 minutes, and my arms cramped up during the last half so I was swimming with fists, not an open hand. I cried on Cheryl's shoulder at the transition fence, just after I got out of the water. I was devastated, as I had been swimming in the range of 70-73 minutes the past few years. Then, in Arizona I still got tired the last third, but my time came down to 77 minutes. This time, I tried to do slower, stronger strokes (like I used to), and didn't breathe as often (bilateral breathing, as opposed to same side I usually do 100 on the R, then 100 on the L). I felt smooth and comfortable most of the way, not working overly hard, and was amazed when I stood up to walk out at 72 minutes (we had to gingerly walk over some gravel to the timing mat, so my official time is 73.)
Bike: I stayed steady, and was strong right to the end. But I think the shortness of my training left me a little weak, so my time was 6 hours 15 minutes instead of the 6 hours I wanted. I didn't crash. I haven't looked at my power file yet, so have no details like VI, IF on the two big climbs, etc. I may even hit up Patrick for a Crucible.
Run: I was mainly trying to correlate my pace with my heart rate and perceived rate of exertion, to get a read on what I could do in those temps (84F), I'll post more on this in another thread which has already been started on that topic. I tried some cooling things, some of which worked ice in the hands, thanks to J Withrow) and some which didn't (I couldn't get the cold packs to work and didn't use them). I was clicking over quite nicely just below 10 min/mi, and in a normal race I would have been able to keep on going at that pace the whole way. But If you don't have a damn good reason to do so, it's just not worth it. In addition, running more would certainly turn my legs into hamburger for 2-6 weeks, and I couldn't afford to do that. So when my calves started to twinge at mile 12, I went into walk the hills, run the flats/downhill mode. That lasted until mile 14, when I just started walking. My nutrition went to hell at that point. Ex:Steve Swanlund came up to me about mile 17, and we were gloing to try to help each other in. But I tried some Chicken Soup, and stopped to throw up just outise the aid station. That happened once more at about mile 20. Then Jane Hargraft found me about mile 20. Sho was walking/running as her toenail was already black, and it hurt to run . After getting a pep talk from her, I let her go on ahead. Once I reached town (mi 21), I decided I actually could run if I wanted to, and I really wanted to be done with this. So I went caught up to her and we pulled each other to the end, which helped because it is damn boring to walk six miles, much less twelve, when you really don't want to.. Thanks, Jane!
The throwing up meant I could not take in anything except some water, so I ended up dehydrated and underweight, but I'm feeling OK now, and think I can start training again with swimming on Wed/Thurs, Bike on Sat, and run on Sunday.
My big goal is to have a sane, comfortable, joyous race on Hawaii, and then re-assess my life goals vis-a-vis Ironman after that - although I am signed up for IM Lake Tahoe Sept 22, 2013, and will probably like do Arizona in 2013 and 2014. After that, I'm open in my planning - no longer term aspirations at this point.
Comments
Al was watching the tracker yesterday and wondering if you were having issues. Glad to know that it was your plan. I hope you have a Kona race of your dreams. I also hope I can still do ironman when I am your age, and still want to.
remember to recover, best of luck
Hey Al,
Way to get it done and manage the day to conserve your Kona performance!
WTG
Al - Only a triathlete as talented and experienced as you would attempt an IM as a RR for another IM. I too continue to learn from your exploits. Thanks for sharing your insights with the team.
Sounds like things went well on the swim, ok on the bike, but tough on the run. That was probably a good thing since it helped you from thrashing you legs. I hope you have a swift and complete recovery. Best of luck in Kona.
PS- I'm thinking about doing IMAZ in 2013 too.
When you say your nutrition went to hell , what did you mean?
Did you stop taking in calories , fluids or change your nutrition plan?
What do you think caused you to throw up?
And has this happened to you before?
After you threw up why did you drink water as opposed to perform (sugar and salt in fluid is what treats dehydration)?
Can't wait to follow you in KONA!
@Tim re...nutrition issues. I have NEVER had a problem with stomach cramps, much less nausea or vomiting during or after any race. I think I have fluid quantities and calories pretty wired.
For the record, i took in 500 cal PowerBar gel, 650 cal Perpetuum, 300-350 cal perform in a 6:15 bike, and was peeing clear every two hours to the start of the run. I can't take pills anymore when racing, so I calculate I got 2500-3000 mg NaCl from those three sources on the bike. On the run, I was getting 6-9 oz fluid each mile (10 min). Alternating among water, perform and coke ( latter two diluted).
I really think the issue was chicken soup. I have taken it before during races to good effect (including @ IM Canada). This time it did not taste the same ... Seemed way too concentrated and salty. Anyway, I threw up twice,first time about 15 min after CS, second time immediately after. Since I was walking, and my stomach felt way queasy, I just sipped H2O from there on out. When I decided to run/walk the last 4 miles with Jane, I knew I was dehydrated at that point, but I also knew I could make it to the end without risking any puking by just putting a little water in every mile. Usually, I would be running at 9:30 ish pace, HR 123-5. I was managing 10:20, 116 HR, and saw no reason to (a) work harder or (b) challenge my tummy at that point. So no Perform. I estimate my dehydration, based on weight loss, @5-6%. Normally I finish down about 3% +-, and I think the difference was all due to my reduced intake in the last 90 - 120 minutes.
My stomach issues and subsequent fluid deficit started long after I stopped running, and were not the reason I was walking. Also, I lost very little fluid when I threw up telling me I was absorbing OK, reinforcing my thought that the soup itself was irritating things. It just tasted wrong to me and I should have paid attention to that. I'm not saying it was food poisioning, just that my gut was not willing to accept it.
Way to work the plan.
please do some good recovery.
I can't wait to track your progress in Kona when you are actually 'racing'. Sounds like you might want to stay away from the chicken broth though...
good luck in Kona.
Great to hear that your swim and bike went well. I'm confident that you will have an Outstanding race in Kona and thanks again for all your contributions to the Haus!
And for the record, I always think that chicken soup is nasty!! :-)
---Ann.
Addenda:
• Monday after the IM was a rest day, travel back home. Tuesday was also a rest day, working x 24 hours. By Wed PM, I was able to do a full 3000 yd swim workout at the same paces I was hitting before the IM (6 x 150, 8 x 100, 8 x 50, each interval half fast, half easy). Thursday morning, I did a 2 x 1.5 mi set of intervals on the track, again at my usual training pace. And Thurs PM. I did a "sunday Ride", 50 mi in 3 hours, with about 2:30 of that @ IF of 80%. No soreness, only the usual tiredness after a long ride ride. So I think my abbreviated IM as an RR did me no harm training wise for an upcoming IM 7 weeks away.
• My Bike TSS was 270, with IF of 0.665, confirming my impression that I slightly undercooked it, and demonstrating that I still need another 4 weeks of good bike training to get to my proper IM fitness levels.
My conclusion is that I did not booger my IM training by doing an IM instead of an RR, but I do not recommend it as a cost effective means of training, either $ or time-wise. But since you gotta sign up for these things a year in advance, and Kona Qual always gives you less than a year's notice, what is one to do?
With my abbreviated training for IMC and the fact that I did not kill it on the run, I will be able to rev it back up this weekend for this falls marathon schedule.