Ironman Arizona - TriathlonFull Ironman

View Member's Race Log View other race reports
Tempe, Arizona
United States
World Triathlon Corporation
72F / 22C
Total Time = 9h 35m 59s
Overall Rank = 28/2974
Age Group = 30-34
Age Group Rank = 11/231
Pre-race routine:

It has been 2 years since I have written a race report on this website. I have learned a lot over the last 2 years and hopefully can pass along some good information. This past year has been very tough on me. I had surgery in October of 2010 for a torn posterior tibial tendon in my ankle. I was warned that I may never be able to run again after the surgery. I signed up for IMAZ 3 weeks after surgery knowing that I needed to have some sort of goal to get me through this really mentally challenging time in my life. Rehab went very well and I ended up starting running a bit too soon and got a stress fracture in my non surgically repaired ankle. Could anything else go wrong? Yes, actually. I developed very serious arthritis in my right shoulder in January of 2011 and then could not swim anymore. Long story short, I was finally able to start running and swimming in April of 2011. My goal, along with my coach, was to get me to qualify for Kona (this was prior to me having surgery on my ankle). Back in my mind, I knew that it was an extreme long shot at IMAZ based on the injuries I just went through and the fact that I really only had 6 months to train basically starting from zero with my running and swimming. Slowly and safely I built up my running. By June, I was finally able to break the 60 minute mark at a really easy pace. I still had residual pain in both my ankles and expected that to last well into the later part of 2011. Fast foward to November 20th, 2011....pre-race routine.

I woke up at 4:00AM and had (2) bananas, (1) High Protein Ensure, (1) Cliff Builder Bar, (6) ounces of watermelon & honey dew, 20 ounces of water and my daily First Endurance vitamins. I arrived at the race site around 4:45AM and started to get things organized with my bike and gear bags. I made a list the night before of things I needed to do at the race site and checked them off as I got them done. Around 5:00AM, I started to have another High Protein Ensure and finished this around 5:30AM. Following the Paleo Diet for Atheletes, I had no calories after the Ensure until 10 minutes before the race started (I do drink water). After triple checking the tire pressure in my tires, I finally left the bike area and started to get my wetsuit on. My plan was to get in the water as early as possible and then get to the spot I wanted and to warm up. The water is freezing! I had a Roctane at 6:50AM. I then got in the water and lined myself up in the front and far left.

Event warmup:

No warm up.
  • 1h 01m 58s
  • 4224 yards
  • 01m 28s / 100 yards

My goal for the swim was 1:05. I started at the far left in the front. I really had no contact at all throughout the entire swim. I stayed on the outside of the bouys the whole way until the turn around. I did get very cold around the half way mark. I finally made it to the finish and sure enough I get out of the water and know right away that my hip bursitis is going to act up. This happens quite often to me in long swims and I thought my day was going to be over.
What would you do differently?:

Nothing really. Thrilled with my time.
Transition 1
  • 04m 22s

T1 was slow for me because I needed to stretch my hip out if I wanted any chance at all to finish this race. I was also freezing which did not help my hip loosening up.
What would you do differently?:

  • 4h 59m 35s
  • 112 miles
  • 22.43 mile/hr

My goal for the bike setup is simplicity and making it clean. I see way too many people packing for cross country trips on their bikes at IMs. I did this as well a few years ago when I was just getting into the sport. Keep it simple!

*Bike: 2011 Cervelo P4
*Wheels: Zipp 900 Tubular with Bontrager Race X Lite Pro 22" & Zipp 808 Firecrest Tubular with Bontrager Race X Lite Por 22". Both tires were pumped to 125 PSI before the race.
*Helmet: LG Vorttice with visor (no sunglasses worn)
*Power Meter: SRM DA7900 39-53
*Cassette: DA7900 11-23
*Flat kit: (1) can of Hutchinson Fast Air, CO2 Cartridge and chuck. All of this was stored inside the P4 water bottle.
*Nutrition Set Up on bike: (1) bottle between bars, (1) bottle behind seat (custom mount for rear cage given to me by friend)
*Nutrition info: (3) servings EFS Grape in each bottle, (1) EFS Liquid Shot in jersey pocket,(4) Pineapple Roctane in short pockets, (3) Cherry Lime Roctane in short pockets. Total calories = 1700
*Nutrition Plan: My plan was to drink my 2 bottles of EFS in the first 1:40. I would then change over to water from the course and consume the EFS Liquid Shot and Roctane. The EFS Liquid Shot was then consumed by 2:40 into the ride. At 3 hours I began consuming the Roctane every 15 minutes starting out with one of the Cherry Lime (caffeine) and ending the ride with last 2 Cherry Limes. I had 7 bottles of liquid including the 2 bottles of EFS.

Ok, on to the actual ride....

About .5 miles into the bike, I had to pull over and stretch out my hip again. It was killing me. I stopped for 2:10 seconds and contemplated just calling it a day. That thought quickly passed and I started riding again. It took me about 60 more minutes to finally not feel my hip pain.

This course is aweseome. The roads are absolutely perfect and I really enjoyed the 3 laps format. My goal for the first lap was to average right around 215 watts. The second lap would be around 220 and the 3rd lap would be in the 225 range assuming I was feeling good. This ideally would get me around a 4:52 bike split. After lap 1 and 2, I was right on track to hit that 4:52 number. However, mother nature decided to switch the wind direction around. It was extremely windy on the 3rd lap coming back into town. This for sure slowed me down. My wattage was also down and I could not figure out why. I was getting rather frustrated but made into town with a sub 5 bike split which I was happy with. However, bike splits mean nothing if you can't run well after. I was very worried about how my hip was going to feel when I got off the bike. In the past when this has happened, running is virtually impossible.

Transition 2
  • 02m 13s

T2 went smooth. I did have my first bathroom break of the day during T2. Otherwise transition went pretty smooth.
  • 3h 27m 51s
  • 26.2 miles
  • 07m 56s  min/mile

Running Shoes: Brooks Launch
Socks: Balega Hidden Comfort
Goal: No walking at all and finish under 3:30

My nutrition plan for the run was to take in (1) Cherry Lime Roctane every odd mile up to the 2:00 mark. I would also take in (1) Salt Capsule every even mile until mile 24. I would take in 3 cups of water every aid and then att station 14 start taking in 1 cup of coke as well. Total calories equaled roughly 1100 with about 350MG of caffeine total.

I love this run course! It is such a spectator friendly course and there is so much energy all along the course. There is one hill that you have to do 3 times.

My goal for the first 3 miles was to stay at a 8:00/mile pace. Anyone who has done an IM knows that the first few miles feel extremely easy and holding back is very hard to do. Sure enough, 1/4 mile in and I am doing sub 7:00. I kept telling myself to back off and hold back. I feel like I was crawling at 7:40 and never got it down to 8:00. Miles 3 - 15 I was gong to try and stay around 7:50. I ended up averaging around 7:35 through mile 11. This was faster than I was planning, but I was feeling pretty good and kept on going. The dark place we all know about finally showed itself around mile 15. I keep looking at my watch and I am doing 8:00/mile which is not good. I see a buddy of mine out on the course and it recharges me and I start moving quickly the last 5 miles and finish with a 3:27. I was thrilled with this time based upon what I went throught the last 12 months. My ankles did not hurt and I did not walk once throughout the run.
What would you do differently?:

Nothing really. Thrilled with my time.
Post race
Warm down:

After crossing the finish line, I was spent. It took my quite awhile to collect myself and be able to leave the food area.

What limited your ability to perform faster:

My injuries.

Event comments:

This is by far the best course I have ever raced on. The volunteers and organization were second to none. The race itself was very spectator friendly. I would highly recommend this race.

I did not end up getting a Kona slot. It made me pretty sick to my stomach going 9:35 and not getting a slot. Unfortunately my age group was extremely competitive. Any other age group and I am in easily. Next year I age up to 35-39. My goal is to go 9:15 and hopefully that will get me a spot next year. Thanks for reading and if you have any questions, shoot me a message.

Profile Album

Last updated: 2011-11-26 12:00 AM
01:01:58 | 4224 yards | 01m 28s / 100yards
Age Group: 21/231
Overall: 0/2974
Performance: Good
Suit: TYR Hurricane Cat 5
Course: 1 lap swim
Start type: Wade Plus:
Water temp: 61F / 16C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 04:22
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
04:59:35 | 112 miles | 22.43 mile/hr
Age Group: 12/231
Overall: 0/2974
Performance: Average
Wind: Some with gusts
Course: 3 loops on perfect roads
Road: Smooth Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 02:13
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike
Racking bike
Shoe and helmet removal
03:27:51 | 26.2 miles | 07m 56s  min/mile
Age Group: 11/231
Overall: 0/2974
Performance: Good
Course: 3 loops
Keeping cool Good Drinking Just right
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5