Memorial Hermann Ironman Texas - Triathlon

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The Woodlands, Texas
United States
World Triathlon Corporation
90F / 32C
Total Time = 13h 54m 48s
Overall Rank = 970/2814
Age Group = M50-54
Age Group Rank = 56/158
Pre-race routine:

Went to bed about 8:30 the night before but could not sleep consistently, constantly tossed and turned. Got up at 5AM had a cup of coffee, two clif bars and an ensure (830 calories). wife and mom dropped me off at transition to air up tires and drop off nutrition bottles. Ran into Frank, Jason, and Jeff in transition and we went over to swim start. Drank 2 packets of Ucan (240 calories) on walk over to swim start. (probably should have taken calories earlier in the night)
Event warmup:

none, watched the pros and non-wetsuit swimmers start then made way into water.
  • 1h 24m 43s
  • 4224 yards
  • 37s / 100 yards

Was pleased with time despite all the issues as I suck at swimming. Decided to take 10 minute penalty (not reflected in swim time but reflected in overall time) to wear wetsuit after swimming without it the day before and still feeling some anxiety when in contact. I'm much more confident when wearing the wetsuit if there is a lot of contact. Started on the right front and after about 50 meters had a large crowd that sprinted past me then slowed down. Was in contact with other swimmers the entire leg down and started seeing the non wetsuit crowd that started 10 minutes earlier before the first turn bouy. Since I had swum this lake a few weeks earlier I knew to stay far right of the bouys until after the point then sight on the turn bouy to cut the tangent. Things then thinned out and I was finally able to get in a rythym on the leg back. Probably swam too close to the bouys on the way back, could have shaved some distance hugging the shoreline a little more as it turned into the canal. Things became quite crowded in the canal and I went from the rights side to the left side as it turned to the left slightly. Had to wait for a few folks veering into the left wall, then swim around them to their right. headed for the last turn bouy in the canal then out of the water to be stripped by my favorite stripper Drum!
What would you do differently?:

Need to work on non wetsuit confidence. This swim ave was 36:03/mi. The day before at the practice swim I swam easy without wetsuit at 34:23/mi pace. Also need to keep thinking about my pull. The fact I am not that faster in the wetsuit leads me to think I was not catching water well during the race.
Transition 1
  • 07m 18s

Just took it easy and walked to get T1 bag then leisurely put on shoes, made last minute decision to go without socks as I had a pair in bike special needs if it became a problem. chugged an ensure (350 calories), walked to bike then jogged it to mount line. PF was bugging me so did not have the urge to run on it.
What would you do differently?:

Could have shaved a lot of time here if I felt it was necessary..
  • 6h 18m 30s
  • 112 miles
  • 17.75 mile/hr

Because of the heat and humidity I was concerned about hydration do I planned on drinking more water and taking SCaps every 1/2 hour (which I have never done before).Was trying to ride at .70 If or for me 161 NP and/or 131 HR. Since my HR has been running low on previous rides i was prepared to push the power a little harder if I could keep my HR in zone 2 (131bpm limit). Felt great on bike out of swim, took a water bottle at each stop which may have been too much. Also was taking 1 SiCap with each bottle which was probably too much. Started on my bottle of perpetuum (810 calories) after 30 minutes Saw my buddy Marc at the second aid station with the BEEF team, then flatted at mile 32. Since it was a long race I lollygagged getting tube replaced and was probably too careful making sure nothing sharp was still in the tire and making sure I didn't pinch new tube. My buddy Jason B. passed by when I was getting the wheel back on. Tried to ride again and found the chain had fallen off the front chain ring so had to dick around with that. Finally back on the road after 16 minutes. Back up to speed and tried to keep focus on maintining NP around 161. stopped at next aid station to get rear tire up to 110 lbs, that was about another 2 minutes as I had to wait for another lady airing her tire. Back on the road next stop was at special needs stop at mile 60. Picked up another bottle of UCan (240 calories). sipped that for the last part of the race chased with water. Also had 2 bonk breakers on the bike.(500 calories). Off the bike felt pretty good. (2140 total calories, about 260 ozs of water on bike)
What would you do differently?:

Cadence needs to be higher. 78 ave is way too low. Could have pushed power a little more looking at ave HR. May have eaten/drank too much based on run performance.
Transition 2
  • 08m 59s

Came into T1, gave bike to volunteer, picked up run bag, changed into singlet, put on PF sock, pulled on shoes, walked over to rest room and took a whiz. lolly gagged again thru most of this. Then off to the run course
What would you do differently?:

Could speed it up a lot if i needed to but it's an ironman.
  • 5h 36m 18s
  • 26.2 miles
  • 04m 40s  min/mile

Believe it or not running usually is my best leg. Plan was to run to 141 bpm (top zone 2) HR then walk aid stations for 30 seconds. All training showed I should be able to ave at least 9:00 pace, but none of my training was at 91 degrees with high humidity. Decided to wear my PI racing flats instead of my favorite Nimus' or Hokas because they had drainage holes and I knew I was going to be very wet. Ran in them two days before and my PF issue didn't feel too bad in them. First two miles went as planned, then started having issues catching breath. Started to try to run at least a minute then walk a bit. Stomach was too full probably from too much nutrition and water. at most aid stations I was putting sponges on my head and shoulders and putting ice down my shorts. By mile 5 my thin socks were soaked and I started getting a hot spot by the calus on the ball of my food that felt like I had a pebble in my shoe. Saw some pals at mile 7 who gave me lots of encouragement. My buddy Drum told me to just run thru the pain. stopped at special needs at about mile 10 to change into thicker socks and take a look at my right foot to see if the PF sleeve had rolled up causing the pebble in the shoe feeling continued the short run walk the whole way with a lot more walking later on. Started on the coke about mile 16 and it did not mix well with what was in my stomach. Had gastric distress the rest of the way.
What would you do differently?:

I've run 6 marathons in the last 6 months do I think my run fitness is there. Heat and humidity always kill my performance but that was not my only problem. normally i can at least get my HR up but I could not this day. Mistakes 1) wearing the racing flats, yes they drained water well but provided no cushioning which exacerbated the pain in my right foot (PF and the pebble feeling). probably would have been better to run in soaking wet shoes based on my foot conditions. 2) Bike nutrition and hydration may have been way off. Felt bloated during the run and probably over did it on the water and Scaps because of my fear of dehydration in the heat. Unfortunately I never had the chance to dial this in in similar weather conditions. 3) Ensure. I think this is what the coke mixed with to give me the gastric distress. I've had it before but never mixed it with coke before. 4) Heat training. My biggest problem was inability to be able to breathe. 5) Foot injury. Had I cut back on the marathons I might have been able to heal the PF so it wasn't such an issue. I have been able to block out the pain lately but I think with all the other issues I had it just took it's toll.
Post race
Warm down:

My buddy Tibs met me at the finish and took me over to the food tent where I sat down, drank a water and chocolate milk then promptly puked it out along with lots of other water that was in my stomach. My wife and mom showed up and we walked a while to get bike and bags and then to car. Puked again before getting in car. Had stomach cramps for a couple of hours later but gatorade seemed to help.

What limited your ability to perform faster:

Heat, Humidity, Foot pain, gastric distress.

Event comments:

It's an Ironman Race. Does it get any better?

Profile Album

Last updated: 2013-02-19 12:00 AM
01:24:43 | 4224 yards | 37s / 100yards
Age Group: 55/158
Overall: 1062/2814
Performance: Good
200M splits: 1 4:05.5 0.13 32:45 2 3:54.4 0.13 31:16 3 4:04.3 0.13 32:35 4 4:24.3 0.13 35:15 5 4:40.5 0.13 37:25 6 4:41.4 0.13 37:31 7 4:06.1 0.13 32:50 8 4:26.6 0.13 35:34 9 4:27.3 0.13 35:37 10 4:09.1 0.13 33:12 11 4:07.5 0.13 33:00 12 4:50.2 0.13 38:42 13 4:10.9 0.13 33:27 14 5:22.8 0.13 43:03 15 5:06.3 0.13 40:50 16 4:46.0 0.13 38:09 17 4:39.5 0.13 37:15 18 5:11.2 0.13 41:31 19 3:47.0 0.11 34:58
Suit: sleevless wetsuit
Course: counterclockwise down lake .8 mi, left to next bouy 100M, back .8mi , and right down narrow canal .76 mile. Garmin had total distance at 2.36mi.
Start type: Deep Water Plus: Shot
Water temp: 78F / 26C Current: Low
200M Perf. Average Remainder: Average
Breathing: Average Drafting: Below average
Waves: Navigation: Good
Rounding: Good
Time: 07:18
Performance: Below average
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
06:18:30 | 112 miles | 17.75 mile/hr
Age Group: 65/158
Overall: 1107/2814
Performance: Average
Split/5mi time ave speed ave HR Cadence NP 1 15:17.8 19.6 124 83 149 2 15:01.6 20 123 82 158 3 14:15.0 21.1 124 80 160 4 14:48.9 20.2 123 78 166 5 15:58.7 18.8 117 79 151 6 14:50.4 20.2 118 81 156 7 15:35.3 19.2 120 76 168 8 15:14.9 19.7 119 76 163 9 16:59.5 17.7 120 77 164 10 16:56.9 17.7 121 78 164 11 16:47.3 17.9 120 79 155 12 19:51.1 15.1 120 75 161 13 14:56.7 20.1 120 78 154 14 18:34.3 16.2 121 77 165 15 17:40.7 17 121 79 158 16 17:24.7 17.2 122 80 170 17 16:18.5 18.4 123 78 171 18 16:08.3 18.6 129 80 180 19 15:26.0 19.4 127 83 158 20 16:34.1 18.1 125 80 160 21 16:03.2 18.7 124 75 154 22 17:02.2 17.6 125 73 154 23 05:21.7 15.7 124 74 168
Wind: Strong
Course: West, then north, then west, then south, then east. One big loop
Road: Smooth Dry Cadence: 78
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Too much
Time: 08:59
Overall: Below average
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal Below average
05:36:18 | 26.2 miles | 04m 40s  min/mile
Age Group: 56/158
Overall: 970/2814
Performance: Bad
hit lap at each run/walk interval so there is way too much data to post. Ave HR was 110 max was 143.
Course: 3 loop course around canal and lake neighborhoods with about 1/4th in shade rest in full sun.
Keeping cool Average Drinking Too much
Post race
Weight change: %
Overall: Below average
Mental exertion [1-5] 1
Physical exertion [1-5] 1
Good race? Ok
Course challenge Too hard
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5