Ironman Texas - Triathlon

Swim felt great, I got to the front of the line which I was a little worried about being run over but after the first 100 or so I was in open water without much effort. I could definitely see the people who went out too hard dropping back during the first segment of the swim. By the time we turned the first buoy the crowd was really thinned out and I was swimming with 2 other guys and no one around us. One of the guys was in a wetsuit and I could tell all he wanted to do was sit on our feet and draft. The other guy couldn't swim a straight line to save his life but he was technically swimming faster than me. So we alternated around, I got a draft for a bit while the guy was swimming a good line... He'd go off course, I'd go straight, he'd catch back up and I'd get my draft again. Slowed down and took a couple breastroke pulls here/there to try and get the wetsuit guy to take a pull but as soon as I did that he slowed down too much.

Really enjoyed the swimming in the canal, it was narrow and by this point we were catching some of the slower pro swimmers (10' head start). It was neat having the crowd on both sides of the water and was a good distraction from staring at trees :) As we were approaching the exit the 2 guys I was with sighted off the stairs and didn't see the red turn buoy they had to go around. Props to race director for putting up a rope not allowing people to cut the course. Thankfully I saw the turn buoy and was turning around it as I watch the other 2 slam into the rope and have to swim out and around :)

Nothing, I just cruised the swim and didn't use much energy at all. Kept my stroke long and controlled. I could definitely tell that adding the 3rd day of swimming a week helped a bunch.

Volunteers were awesome! Had my gear bag ready when I arrived, slow jog into the tent and they took care of the rest. Got my shoes ready, sun screened my back/shoulders, arm coolers on and I was good to go.

Nothing.

I was SHOCKED at this bike split. I thought for sure the fastest I would ride was ~21mph depending on the winds but the wind was gentle to us today. My training rides on the course have been 220-230W with my fastest one at 21.2mph and I was only at 209W NP (https://picasaweb.google.com/eric.vondohlen/05182011IMTX#5609650508256865522).

The ride was pretty uneventful, it was overcast outside and it sprinkled on us a little which felt good until it stopped and became a sauna for a bit. Most of the ride was with the pro women and a couple of age groupers but it wasn't crowded at all, felt like a well supported training ride. I kept to my nutrition/power plan and picked up water a every aid station. Nutrition/salt was spot on and I was well hydrated when I got off the bike. With 20 miles left to go I knew I was way ahead of schedule so I shut it down to 195-200W and cruised the rest of the way into T2.

Nothing

Again, volunteers were awesome! Bag was ready to go, made a quick pit stop to the portapotty since I was so well hydrated, changed my shoes, grabbed my nutrition and was off.

Nothing

Running out of the changing tent, looked down at my Garmin and of course running too fast. I slowed it down to my normal long run pace settled in. First loop was awesome, my energy level was great and pace/HR was spot on. I was hitting every aid station to grab ice/water and sponges to keep cool/hydrated. The crowds were amazing and the volunteers were awesome at the aid stations.

Second loop started great as well, energy was still fine and under control. Approx mile 10 I took another swig of my run nutrition (carbo-pro) and it was pretty warm/nasty tasting then around mile 13 my worst fear was happening, stomach was getting upset. I slowed down and started to make sure I got everything I needed at all the aid stations. I wasn't feeling great but I was able to keep moving at a decent pace until the last couple miles of the 2nd loop. I stopped at my special needs bag and swapped out my socks for a little pick me up. Next time I really should put a 2nd pair of shoes in there as well cause the sock didn't stay dry for long although it was better than nothing. As I started the 3rd loop I saw Betsy and my family so I went over to them stopped for a minute to tell them I was hurting and give Betsy a kiss. Rounded the corner and saw the damn sign (Right for 2nd/3rd loop, Left for finish) and told myself next time I get to go left damn it.

Third loop, I started the loop thinking that I just needed to manage ~10/mile and I'd be ~10:15 so I started the walk/run to try and make that happen. I was on track for about 1/2 the loop then right around mile 22 I had to throw up. Got some more water and oranges in me and started to try and jog again, wasn't going to happen. After trying to get moving again a few times and my stomach giving out I accepted the fact I was going to walk most of the loop and tried to hold my head up high and enjoy the environment and awesome crowds that were cheering everyone on. I got to talk to some of my friends on the course and enjoyed being out there even though I was walking. Once I knew 10:15 wasn't going to happen mid-way through the loop, the new goal was 10:30 and to do that I had to 'run' the last mile or so. Once I hit mile 25 I started picking up the shuffle and the crowds made it easy to keep from walking. Entering the market street loop knowing I was done was an amazing feeling. I saw the damn sign again, look my left turn and passed up a guy in the finishers shoot.

Crossed the line and was caught by one of my friends who was volunteering (Ken). Walked me over to meet Betsy and got to give her a big hug even though I'm sure she regretted all the sweat/nastiness afterwards :)

I've been looking at the data over and over and trying to figure this out. I tell all my athletes, no such thing as a good bike and a bad run just a poorly paced bike. However, in this case my bike target (215W) was conservative to begin with and I went under that with 209W. My HR target was 140bpm avg and I was 138bpm.

I think the warm carbo-pro upset my stomach, after the 3-4 swig of it I was getting sick of it and I should have stopped. I ended up stopping after 7 swigs and I think by then it was to late, the damage was done.

Laid down and raised the feet up while enjoying time with the family.


Run nutrition


I really enjoyed this event, was my first Ironman so I have nothing to compare it to. Everything was done top notch and even though I suffered on my last loop of the run I'm very happy with the results. However, knowing that I could have run 9'/mi with my swim/bike splits would have gotten a Kona slot stings a little bit. I really hate having races that don't reflect fitness so who knows maybe another IM will be scheduled in the future...