2008 IMKY Lessons Learned
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Champion ![]() ![]() ![]() ![]() | ![]() I wanted to get this started while it is still fresh in everyone's head. What did you do that you would have changed, on the day? For me, there were 3 things: 2. Don't pour ice down the BACK of your suit. Pouring ice down the front felt good, but pouring it down the back just caused lots and lots of chafing. 3. Don't underestimate the importance of antacid. I had forgotten to pack Tums in my bento box and completely regretted it. I'll never make that same mistake again. Edited by CubeFarmGopher 2008-09-01 6:48 PM |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 1. Don't wear biking shoes out of the T1 tent. The mud and grass totally clogged up my cleats. 2. Eat the gels and powebars provided on the course and don't try to carry them. 3. Don't carry 'extra' Power Bars 'just in case'. 4. After rounding the turn-around buoy, stay close to the bank and don't meander out in the middle of the river like I'm trolling for catfish. 5. Be more careful when dumping water on my head that I don't put so much it floods my shoes. Other than that, great race! ~Mike |
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![]() | ![]() Change you socks every chance you get. The sweat does a wonderful number on you feet. Hydrate, hydrate, hydrate. And then hydrate some more. Edited by Frank Amato 2008-09-01 7:21 PM |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Honestly, there is nothing I would have done differently. OH WAIT! I got it. 1. DO NOT turn your head to the LEFT when they are taking your picture under the finish line. Look straight ahead. I'm a freaking idiot. Otherwise, I had a great day. I planned everything out ahead of time and executed it as planned. Mike, I went barefoot out of T1 because of the mud... stopped at the mount area, put down the towel I brought, completely cleaned off my feet then I put on my shoes and socks. I knew that if I got mud in my Speedplays out of T1, that I would not be able to clip in/out all day long. Anything that was a discomfort to me, was really out of my control. Shoot, I carried body glide on me, and STILL got horrible chafing under my arm. Even though I kept putting it on like every 20 minutes. I even changed socks at the run special needs and put more body glide on my feet to ensure I wouldn't finish with horrible blisters. I only got a very small one on my heel and one of my pinkie toe that showed up today. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() 1. Hold back on the bike. If you try to push the hills on the first half you'll pay double on the second lap. Once you reach mile 85 it gets MUCH easier. 2. Some people will disagree but I would get to the swim start as late as possible. You can either get to the front of the line by arriving at 5:30 and wait 1.5 hrs or you can get there at 6:30 and still wait 1.25 hrs before you start. Why not just show up at 7:15 or later and practically just jump right in? Your time is still based on YOUR start time. 3. Unless you need specialized nutrition, it's easy to live off the land. 4. It's always better to over hydrate than under and almost always better to get too much nutrition than too little. 5. Smile and soak it all in...if you're not enjoying the experience (whether your day goes as planned or not) you're not getting your money's worth. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() mykle15 - 2008-09-01 8:33 PM 1. Hold back on the bike. If you try to push the hills on the first half you'll pay double on the second lap. Once you reach mile 85 it gets MUCH easier. 2. Some people will disagree but I would get to the swim start as late as possible. You can either get to the front of the line by arriving at 5:30 and wait 1.5 hrs or you can get there at 6:30 and still wait 1.25 hrs before you start. Why not just show up at 7:15 or later and practically just jump right in? Your time is still based on YOUR start time. 3. Unless you need specialized nutrition, it's easy to live off the land. 4. It's always better to over hydrate than under and almost always better to get too much nutrition than too little. 5. Smile and soak it all in...if you're not enjoying the experience (whether your day goes as planned or not) you're not getting your money's worth.
Good points all! I like the 'live off the land' phrase.
~Mike |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() - PRE-RACE: use TriBikeTransport.com if at possible. It is cost-effective and a HUGE stress reliever...a double bonus. - PRE-RACE: do a pre-race checkout ride. Always. Period. You'll always be grateful. On my checkout ride, I discovered I bounced my tubes/inflator/levers kit right out of its seat-cage slot going over railroad tracks--weren't strapped down (I don't train going over any railroad tracks at home). My buddy found a glitch in his computer display affecting his cadence readings--easily fixed (but not necessarily so while racing!). - Draft on the swim! The TT start assures a steady stream of swimmers of variable abilities making finding your ideal draftee easy. Found my ride right after the turn around the island, and literally cruised the rest of the swim behind him. I might have added 4-5 min. to my swim time, but the energy saved was priceless. - Go easy on your bike and save those watts for your run. Resist the urge to chase down faster cyclists...maybe they're elites on their second lap?...or fresher riders on their first lap? You don't know either way. So, don't let your ego get the better of you. You will thank yourself at Mile 13 of your run (or sooner)! - Train with SALT. If you want to play IM in 93F & humidity, you better have salt as part of your playbook. - Along the same lines, dial in nutrition with the heat in mind. What you can stomach on a cooler course will necessarily work in the Louisville heat. Do not learn this the hard way. - Stock your Bike & Run Gear bags with a clean towels to wipe down with in the changing tent, and fresh socks in your Run Gear bag. They are an absolute luxury you shouldn't do without. - (Optional) Learn to pee on the bike. If you're not peeing at least 2-3 times on the bike course, you're not hydrating enough IMO. Peeing on the bike is a learned skill, and does not come particularly naturally (Hint: prolonged downhills--where you don't have to pedal--are ideal). Water down your shorts/socks/shoes with water immediately afterwards. - Post Race: Have a midnight snack/meal at hand. No matter what you eat for dinner (immediately after you finish) you will wake between 2-4am STARVING! Do not find yourself in the position with only Gels or Training Food (the kind of food you won't want to even look at for the next 6 months after consuming them for 10-17 hours straight while racing) in your hotel room. Next time: I'm having a pizza at hand for this purpose! Edited by guncollector 2008-09-02 2:18 AM |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() Well, it was ironic that I came in to the min. the same time as last year, 14:04 (:30 sec. faster this year) while it was SUCH a different race. Last year everything went right & I was flying high, this year my stomach went wrong and I saw some really dark places. SO, the things that went wrong were mostly out of my control, but here goes: 1. Get acclimtized and practice your nutrition in the heat (heat, what heat, it's been 73 in VA for the last month!!) 2. Have a back up plan for when it goes south, if your stomach shuts down - slow down - even stop if you have to and get it under control. I slowed way down on the bike and had to walk a lot on the run, but I think it made the difference b/t a slower time than I could have had & a DNF b/c I passed out. 3. Know your reason. Period. When it got bad I knew why I was there & why I had to keep going. This year mine was racing for someone else, last year I did it for me - either way, you had better know that reason and be ready to call on it when it gets rough. 4. Thank every volunteer you see. They make the race, and it lifts your spirits when you take the time to say thank you & focus on someone else instead of your pain for a breif moment. 5. Know where your family is going to be!! I got such a rush seeing my kids out there, I cried every time, but just knowing I was going to be seeing them in a mile at the 12 mile point kept me going. 6. It is worth the pain. |
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Expert ![]() ![]() ![]() ![]() ![]() | ![]() PS - keep your socks dry. My feet look FABULOUS today - even my toenail polish stayed on! No water over my head, just sponged off w/ the ice sponges. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() 1. X2 on going late to the start. I sped through transition and was there by 5:30. I went in at 7:23 - the last person went in at 7:40 (at least that is what I heard). 2. Stay close to the bank after the turnaround on the swim. I lost several minutes by doing most of swim in Indiana territory. 2. If it is hot, supplement with salt tablets, period. 3. In addition to nutrition plans A and B, have C and D as well. Plan D was improvised on the run for me by my wife after I could not keep anything down. 4. Glucose tablets! If you cannot absorb calories through your stomach, these things will save your day. They are used by diabetics to get insulin into your system quickly by dissolving in your mouth. 5. Stay at the Hilton on 4th St. at the finish and have someone tapped to retrieve your bike and gear bags. Otherwise, with the walk to the swim start, you are looking at about 143 instead of 140.6. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Well, my only problem was my legs started to cramp on the bike and then totally cramped on the run to the point that I couldn't run. I'm not sure why that happend, as I didn't push the bike, I took lots of salt, I was well (actually very overhydrated). So, don't know what to change there. I kept cool by dumping ice down my back, which felt great, but did soak my feet. I have the blister from hell on my left foot. However the one aid station I skipped the ice, I was regretting it. So I kept icing and hydrating. Better than a ride home in an ambulance. Despite a lot of bodyglide, changing socks, it didn't matter. I'm not sure how I could have kept cool and kept my feet dry. The answer to that, would make a better day for me, but I'm not sure you can have one without the other. I ran out of T1 with my bike shoes on, and didn't have a mud problem. Maybe just lucky. I swam wide after the turnaround, but don't regret it. I sighted to the last bouy, and swam straight to it. I don't see the need to swim in with the crowd, but I didn't have a draft either. Maybe six of 1, half a dozen of the other. Overall, a good day. I was 9sec over my goal time, and if I could have run, I'm sure I could have been 1hr faster. FishHog |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 1- ROLAIDS, TUMS...anything to calm the stomach, keep in the bento box and with you on the run at ALL TIMES. River water is still not agreeing with me today. 2-No matter how much you have practiced nutrition, if it goes downhill, don't panic and try something else. (Catching up on more than 70 miles of little nutrition on the bike is next to impossible.) 3- More bandaids at special needs on the run. 4- Learn how to dive into the water without losing your goggles. I can't, so i jumped in and promptly started my race with a mega-wedgie! Next time I'll listen to Gary and cannonball!
Edited by AbbieR 2008-09-02 10:07 AM |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I was amazed to see that I was fairly close to the starting line for the swim, yet I swam alone for long stretches, I should have started later since the entire field passed me on the bike 2. Do a cannonball off the dock, while yelling cannonball, it's a great way to start your day Edited by Gaarryy 2008-09-02 10:03 AM |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() No matter how "easy" you intend to take an Ironman...it's still a 2.4m swim, 112m bike, and 26.2m run. LESSON LEARNED.
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Oh yea,, One more that I do is I take a bandanna for the run, at the aid stations I dunk it in cold water put ice in it and wrap it around the back of my neck, it cools me off better than pouring water over my head and doesn't get me soaking wet |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Lesson learned from 2nd IMKY: Never underestimate the importance of a strong "base". I don't feel like I train any harder this year or log any more miles than I did last year and yet I shaved 1:23 off my finish time. I've been trying to figure out why and the only reason I can come up with is my 'base'. It takes years to develop a strong base....at least for older guys like me....some of you young pups can do a sub-12 on your first IM but for guys like me, it's something to grow into. The other thing I've learned is I "need" a lofty goal to keep my OCD personality focused on something productive. I'm rather spend 4 hrs on a bike on Saturday morning than 4 hrs chasing a damn little white ball around riding in a golf cart and drinking beer. ~Mike |
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Regular![]() ![]() ![]() ![]() ![]() | ![]() The run: Just because you can run a 3:15-3:30 standalone marathon do not think you can do it after biking 112 miles. LOU was my first Ironman and that was the lesson I learned. I did complete my first Ironman with a time 12:30:02. Everything else went according to plan. |
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![]() | ![]() Gaarryy - 2008-09-02 10:02 AM I was amazed to see that I was fairly close to the starting line for the swim, yet I swam alone for long stretches, I should have started later since the entire field passed me on the bike 2. Do a cannonball off the dock, while yelling cannonball, it's a great way to start your day OMG! I have tears rolling down my face. Did you really cannonball into the water while yelling cannonball? If so, I want to hear from the athletes and volunteers who saw/heard that and see what they were thinking. And personally I would have said yes to a guy who had the balls to ask me out while doing an Ironman. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 1. Don't let your boyfriend anyhwere near your socks for fear he'll decide to wear your run socks and stretch them out. 2. No matter how much you're drinking on the bike, when its 90+ out, you should be drinking more. 3. Practice everything, including changing flats on your rear wheel. 4. Even pros have bad days and get killed by the heat 5. Even though you may want to run, its more important to walk and finish than to run and crash out. 6. Smile |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kaburns1214 - 2008-09-02 3:46 PM 6. Smile
Every time I saw you, you were smiling so obvioulsy you practice what your preach! Well done!
~Mike |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I forgot one......remember, no matter how happy you are to cross the finish line, DO NOT LOOK UP TO THE HEAVENs.....I'm not a religous person, but I looked up with a fist-pump when I crossed the finsih line....makes for a lovely neck shot on the finisher's photo. Yep, all this friggin training for a finish line neck pic, friggin (insert sarcasm) fantastic |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() COSkiGirl - 2008-09-02 3:01 PM Gaarryy - 2008-09-02 10:02 AM I was amazed to see that I was fairly close to the starting line for the swim, yet I swam alone for long stretches, I should have started later since the entire field passed me on the bike 2. Do a cannonball off the dock, while yelling cannonball, it's a great way to start your day OMG! I have tears rolling down my face. Did you really cannonball into the water while yelling cannonball? If so, I want to hear from the athletes and volunteers who saw/heard that and see what they were thinking. And personally I would have said yes to a guy who had the balls to ask me out while doing an Ironman. Oh yea, it was a beauty of a cannonball too. |
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Member ![]() ![]() ![]() | ![]() 1. I thought I thought of everything for my run special needs bag but I would have paid $50 for a pair of clean dry socks on the run. I put a clean pair on out of T2 but they dident last 26.2 and now the bottom of my feet look as if someone took a belt sander to them, ouch. 2. and second, It dident happen to me but I must have seen 20 people throw thier chain off of thier low chainring becouse they dident downshift before they started to climb. your front der. is on the load side of the chain and it doesnt like to be shifted when there is a heavy load on it. 3. get a massage the day before the race. I have had constant hip flexor problems all summer, and went and got a pre race massage and I dident have any problems with my hip all race day. other than that, It was a long hot, hilly day. I would like to once again thank all the volunteers, you guys rock. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() hmmm... There was so much learned this time, and I have a feeling that there will be more learned the next time, and more the next.. lol 1).... Knowing what I know now, I will not show up to the next one as early. I will probably just show up and check in on Friday and do the practice swim on Saturday. This will help save a lot of money. You always hear about the amount of time to put in training.... but I guess I missed the threads on how much people spent getting ready, traveling, and finishing the race. I guess I spent more, "not knowing"...but it will help me know where I actually need to spend and where I do not. I would also not be up and running around for several days, trying to check everything out. With it being new, I didn't want to miss a thing. Kind of like a little kid not wanting to take a nap, afraid that they are going to miss something. You need to rest. 2) Practice my open water swims more. More specifically my sighting. It sucks..I know this added more time to my swim due to swimming zig-zags. I also swam back to two markers, since I passed them on my right and we were told to keep them on our left. I didn't want to get a penalty, dq'ed, or be "that" person that cut it short, so I swam back AGAINST the current to go back around those two. This was my first real OWS since my vertigo issue this past winter. There will be a lot more practice during the off season..and not just the pool. 3) Once the race starts, limit the "nice guy" side of me. From the time I enter the water, start swimming over people. I tried to be the nice guy or just swim around people, until one guy finally flipped the switch. I swam back into him and over. I gave him about 4 breaths to move on out or get off of my left side...before I hung a left, right over him. 4) Get better at bilatteral breathing...especially when you forget the body glide on the neck around the swimskin... lol.. yup.. I tried to saw my head off with the swimskin. ![]() 5) Be careful what you actually practice in training, since it may actually happen in the race. kind of like "Do not ask the questions you do not want to know the answers to". haha.. Yes, it sounds crazy, but....I broke an aero bar forearm rest on a training ride and then broke the other in the race. I was stung by a wasp on a training ride and then I was stung on the face by a bee during the race. I dropped some of my nutrition on training rides and did it in the race..(yah.. I am sure that one is common, but you get the point). Good thing I didn't have to practice changing flats on any training rides. I guess I should have practiced finding sacks of unmarked 100.00 bills on my training rides. ![]() 6) No matter how good it feels, do not sponge off the front of your TRI shorts... yes, I knew it was a big mistake as soon as I did it. The blisters we well on their way before I could get to the special needs bag. 7) Always have fun and thank everyone around you. I started meeting people on the plane heading that direction and that continued until I got back to the house. You get one of two reactions when you sport a bright blue mohawk..... either people avoid you or they come up and talk to you. I got to meet people that I probably would not have without the cut. It was really cool. One big lesson that was reinforced comes from number 7 above. We all know this and most of us are taught this growing up, but you should never judge a book by its cover. Actually, you really shouldn't judge people anyway. I know this and do try really hard not to do it. Well this past week reinforced this for me. If it were not sad, it would actually be funny. You cut your hair into a mohawk and color it blue and suddenly you need to protect your family and pets from me.. haha.. I had some people come right up to me and talk about it and other things, while others looked at me and actually held their purses tighter, walked to the other side of the sidewalk away from me, or just pointed and stared. When my brother and I were waiting for our plane, we sat in the food court area and grabbed some coffee. Well, when we sat down, this couple sitting next to us looked over and saw my hair and my brothers tats.... whispered to each other... got up .. and moved two tables over and sat back down. Again, if it were not sad, it would have been down right funny. My brother (who is actually a SWAT officer) and I would have probably been the first to jump up and help those two if they needed help with anything. This was one of many experiences that happened throughout the week. Very interesting... Next we will see how a red mohawk goes over in OKC for REDMAN. ![]() Lastly... this event reinforced the fact that the BT community is AWESOME. Kenny |
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Veteran ![]() ![]() ![]() | ![]() 1. I echo what Kenny has said about the BT community. This is THE most important thing I learned this year, and it kept me going several times when I wanted to quit. 2. Although I planned on more hydration and salt tabs on the bike/run, it was NOT enough. Do a sweat test in 95 degree weather. 3. Find socks that work well with your shoes and feet. Even though my feet were soaked by mile 2 on the run, I did not change socks and did not get any blisters. 4. During the swim, I sighted off the last buoy and did not hug the shore. Certainly I was in the middle of the Ohio river by myself. I enjoyed the solitude and took 10 minutes off of last year's swim time. 5. A compact crank is NOT needed. 6. Always read any posts by Mike and Gary. |
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