Ironman USA Lake Placid - TriathlonFull Ironman


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Lake Placid, New York
United States
Ironman North America
70F / 21C
Overcast
Total Time = 10h 22m 23s
Overall Rank = 126/2,999
Age Group = M40-44
Age Group Rank = 19/463
Pre-race routine:

Woke up at 4am after laying in bed from 10pm to 2 am and finally falling asleep at 2am.

2 Cliff bars, gatorade, pop tart.
Down to transition with Tracie.
Event warmup:

nada
Swim
  • 1h 05m 39s
  • 4224 yards
  • 01m 33s / 100 yards
Comments:

Most of you who know me know that I don't particularly like the IMLP mass start mayhem.

Started 2/3 over to the right with Sara (Wittycitygirl) and the first 2/3 of the way out to the turn around buoy was surprisingly good. Found open water a lot of times and was much less panicky than usual.

Then as people converged to the turn buoy, it became rough and hard to breath. I stayed pretty wide the entire 1st loop to keep the breathing calm. On the way back with the 1st loop I was much calmer with not much difficulty breathing. I never saw the cable on the first loop!

When I came out of the water I didn't feel great. A bit winded, so I walked slowly behind the dock and regained my composure. Then I swam with the cable on the 2nd loop/ Still was not the best at swimming straight, but what can you do.

Left shoulder which had been a problem since April was completely fine. Considering my lower swim volume this last few months, I am pleased with my time.

First loop was about 31-32 min. 2nd loop was longer because of the walk on the beach and behind the dock. Probably added 2 min as I needed to regroup.
What would you do differently?:

Nothing. Worked out better than expected.
Transition 1
  • 05m 49s
Comments:

There is a long run to get to T1 from the water
Bike
  • 5h 22m 30s
  • 112 miles
  • 20.84 mile/hr
Comments:

This was a fairly comfortable effort. I drank too much and had the bloated feeling within an hour or so of the bike. I really feel as though I need to take in less in the 30 min after the swim. Lesson learned (again)!

I ate powerbar gel blasts, bananas, gels, water and powerman drink. Backed off on intake for awhile and the bloated feeling got better.

Personally I would not take in aything solid before Keene decent and would limit gatorade intake a little more in the first 30 min.

*** Last year I averaged 140bpm on the bike and was definitely more 'ccoked' on the bike. This year was quite a bit better. Better bike split (partially because easier course) but also because of better fitness with a lower effort. When the run started my legs felt great.

*** Raced with lots of friends. Saw Cusetri on the bike. Saw a good friend (Andy), James and Bob who all had great races. Andy and Bob were within sight of me for about 80% of the bike race. It was always funny when I would pass one of them or vice versa. We'd usually say something funny etc like "my turn" or "tag your it" lol.

Also saw Ryan on the bike course as well. His wedding party gave him a huge cheer at the end of loop 1.

My family and James' family were there to cheer at the end of each loop and they were very good at motivating me. THANKS!

2:36:42 1st loop
2:45:48 2nd loop

Aim was for HR of 137-138 per my long training rides this year. I was slightly lower.

136 was the average.

Maintained HR less than 150 for 99% of the race and did not push hard up any of the hills really, especially on the 2nd loop.

Nutrition plan was somewhat basic. Gel blasts, gels, bananas and powerman/water drink.
What would you do differently?:

I need an ACTUAL nutrition plan. Not just wolf a few cliff bars in the am and eat powerbar gel balsts on the bike and hope for the best. I was 20 freakin' minutes away from qualifying for Kona in this race, so if I ever want to get serious about Kona I need to address my 'non-existent' nutrition plan.

Overall I am very pleased with the bike split and my run was not far off my target, so not bad.

Overall 67th fastest bike split counting pro's.
Overall 48th fastest amateur bike split.
Transition 2
  • 03m 10s
Comments:



Run
  • 3h 45m 15s
  • 26.2 miles
  • 08m 36s  min/mile
Comments:

Lap Data
Lap Time Distance Pace/Speed AHR MHR
1 07m 36s 1.00 miles 07m 36s /mile 142 151
2 07m 56s 1.00 miles 07m 56s /mile 142 146
3 07m 51s 1.00 miles 07m 51s /mile 139 146
4 08m 09s 1.00 miles 08m 09s /mile 143 150
5 08m 18s 1.00 miles 08m 18s /mile 141 147
6 07m 58s 1.00 miles 07m 58s /mile 145 151
7 08m 04s 1.00 miles 08m 04s /mile 146 152
8 08m 08s 1.00 miles 08m 08s /mile 143 150
9 08m 22s 1.00 miles 08m 22s /mile 143 149
10 08m 45s 1.00 miles 08m 45s /mile 142 154
11 08m 55s 1.00 miles 08m 55s /mile 146 160
12 08m 50s 1.00 miles 08m 50s /mile 143 155
13 09m 14s 1.00 miles 09m 14s /mile 139 146
14 08m 09s 1.00 miles 08m 09s /mile 143 149
15 08m 24s 1.00 miles 08m 24s /mile 143 147
16 08m 20s 1.00 miles 08m 20s /mile 141 150
17 09m 00s 1.00 miles 09m /mile 141 150
18 08m 25s 1.00 miles 08m 25s /mile 148 166
19 08m 41s 1.00 miles 08m 41s /mile 142 159
20 08m 27s 1.00 miles 08m 27s /mile 158 173
21 09m 12s 1.00 miles 09m 12s /mile 140 164
22 10m 17s 1.00 miles 10m 17s /mile 135 143
23 09m 07s 1.00 miles 09m 07s /mile 137 145
24 10m 01s 1.00 miles 10m 01s /mile 139 149
25 09m 29s 1.00 miles 09m 29s /mile 138 143
26 08m 58s 1.00 miles 08m 58s /mile 158 183
27 00m 31s 0.04 miles 12m 43s /mile 149 153



These are the run splits.

Miles 12-13 include a porta potty stop, as did mile 5. It's obvious to see where the big uphills are as the pace slows then (Miles 10,11,12 and 21-25ish)

The plan was to start out very easy with HR at 140bpm and running extremely easy. This went well and my legs felt light and fast. I unfortunately got that 'bloated' feeling back when the run hit the end of the first loop.

Probably a number of reasons for this including a poorly planned nutrition plan. However, *I* don't believe in making excuses and think the nausea/bloating is pretty common with ironman run in general. As my fitness improves, this will get better!

Saw lots of people on the run on the first loop, but 2nd loop I was much less talkative. My family was at special needs area and Megan was on the loudspeaker yelling "GO DAD GO" Freakin' hillarious :)

Saw James multiple times and other guys (Bob, Andy).
Saw Kristen running strong. Whizz was cheering very enthusiastically!

I heard people call my name, but didn't respond at the end. Couldn't :(

Last few miles were NOT good. Dizzy a bit and unable to take in fluids. Made it into the olympic oval and was not really with it at all. I did not see my family or friends despite them being so very close on the inside of the oval. Crossed the line with arms held high. Proud and COMPLETELY RUINED!

Went to the medical tent and was offered an IV but decided to try oral hydration first and this succeeded. Lost 8-10 lbs in the race and was pretty clearly hypontremic.

Best ironman marathon by 10 minutes and beat last year's run by 20 min, so happy with this!
What would you do differently?:

Nothing. Ironman runs a F-cking tough. This went about as well as it could have for me!

I want to run a 3:3x marathon some day in an ironman. Close but no cigar!
Post race
Event comments:

I love LP. Too crowded on the swim and start of the bike, but otherwise a great venue.

I am NOT doing this race next year!

I wish all those doing the race the best of luck next year. Feel free to PM me if you have questions about the LP course.

We as a family had a great week:
1. Arrived Wed and settled in to our place.
2. Thursday and Friday were the BT swim meet-ups in the am.
3. Friday was register day.
4. Saturday we had pasta with my wife's brother, his wife and family friends. Lots of fun!
5. Last few days have been plenty painful, but good times up Whiteface mountain and the north pole with the fam.


Profile Album


Last updated: 2009-07-28 12:00 AM
Swimming
01:05:39 | 4224 yards | 01m 33s / 100yards
Age Group: 82/463
Overall: 476/2,999
Performance: Good
Suit: Helix
Course: Rectangualr 2 loop course
Start type: Wade Plus:
Water temp: 72F / 22C Current:
200M Perf. Good Remainder: Average
Breathing: Average Drafting: Good
Waves: Navigation: Below average
Rounding: Below average
T1
Time: 05:49
Performance: Average
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
Biking
05:22:30 | 112 miles | 20.84 mile/hr
Age Group: 7/463
Overall: 67/2,999
Performance: Good
Wind: Strong
Course: 2 loop course. It's LP, you know the course :)
Road: Rough Dry Cadence:
Turns: Good Cornering: Average
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
T2
Time: 03:10
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
03:45:15 | 26.2 miles | 08m 36s  min/mile
Age Group: 31/463
Overall: 223/2,999
Performance: Good
Course:
Keeping cool Good Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 5
Physical exertion [1-5] 5
Good race? Yes
Evaluation
Course challenge Just right
Organized?
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5] 5