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Ironman USA Lake Placid - TriathlonFull Ironman

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Lake Placid, New York
United States
Ironman North America
75F / 24C
Total Time = 11h 39m 47s
Overall Rank = 400/2300
Age Group = 40-44
Age Group Rank = 76/397
Pre-race routine:

Arrived in Placid on Thursday afternoon and met up with Paul (pfron) and Mara at Mike and Liz's house. Mike and Liz are the awesome family that allowed us to barge in on them for the week. Made arrangements to meet up with TwinRacer, PennState, gopennstate and Paul Freitzche at the lake in the morning. Thursday afternoon I ran with Fred and James (tasr)for a few miles and the run felt great. It was the first workout I had had in a week!! Friday's swim went well. I drafted Jen (gopennstate) for a while then just swam an easy pace swim to see what my pace was. I was holding 1:30's with little effort and was happy with that. Saturday I swam with Tim, Kevin (t3coach1), Corey and Keith (murrayk). Kevin's slow pace left Tim and I eating bubbles and I decided that I didn't need to be killing myself the day before the race. Biked to the top of the first climb then rode the run course and the bear hills back to town. Bike felt good too! Took the bike and racked it at transition and went back to relax. On Sunday I woke up at 4:00 and had a bowl of oatmeal and continued to sip on water and Gatorade. Grabbed my special needs bags and headed up to the race with Paul Fronhofer (pfron) and his wife Mara. Got a great parking spot, loaded up the bike and fuel belt, dropped off the special needs bags and tried to relax in the ADK tent before heading to the start.
Event warmup:

Got in the water a few minutes before the pro start and wished Paul Freitzche good luck. Looked around for Hillary but couldn't spot her. After the pro start I swam a few strokes back and forth and then just fought for position in the front row for 5 minutes. Started behing a guy that said he was shooting for 50:00.
  • 53m 44s
  • 4224 yards
  • 01m 16s / 100 yards

What a swim!! There was a little bumping for the first 500 meters or so. I was trying to stay 20 or 30 feet to the right of the cable to avoid the crowds around the cable. It was impossible not to swim near the cable, it was like I was just being drawn to the cable. (Like Dory and Marlin looking at the light! :)) I was behind 3 or 4 swimmers just cruising along at about a 60% effort. Each 100m buoy I looked at my watch and we were holding between 1:20's and 1:24's. I wasn't working hard so I decided to try to go around them. As soon as I got out of the draft it was like a parachute dropped out of my a$$. I dropped back and relaxed for the rest of the first loop. As we were approaching the last buoy I glanced at my watch and thought "HOLY CRAP, this could be sub 26!!" I got out and crossed the mat as the clock turned 26:00 and did not want to lose sight of who I was following. We got right back into the second loop where we left off. As we rounded the first turn I got dropped going through a small crowd who must have been on their first loop. DAMN!! I was swimming on my own for about 100 meters before I latched on to a girl's draft and caught a ride to the finish with her. We passed by a couple of the pro women, not sure who they were, with about 200-300 meters left and crossed the line in 53:44. It actually felt like a warm-up.
What would you do differently?:

Stay on the feet of my free ride that I had the first loop. :)
Transition 1
  • 05m 16s

Took my time in T1. Nothing special happened. I was expecting it to be cold and I had arm warmers in my bag. I debated for a few seconds then threw them in my pocket and carried my shoes out to my bike. (That was racked in the rack next to the pro's thanks to the extra $775 for the CF slot!)
What would you do differently?:

I should have put my shoes on while the volunteer was holding my bike instead of on the other side of the timing mat. Dummy!!
  • 5h 54m 53s
  • 112 miles
  • 18.94 mile/hr

Hopped on the bike and made it through the hills and turns that led out from the oval and headed out of town. My plan was to keep my HR low and take it easy on the first loop and not pay attention to my speed. I was hoping for 2:45 - 2:50 for the first loop and knew that I was going to be feeling it after 80 miles because I only did 1 century ride leading up to the race. The climb out of Placid was fine. I got passed left and right but did hear a few comments about being the only person so far enjoying myself out here. :-) Loved seeing the clowns at the first aid station! Grabbed a Gatorade and water at the aid station and added water to the NeverReach for the descent to Keene. (Like I need more weight!) The girl I was drafting in the swim passed by and I congratulated her for a great swim thanked her for the lift. Hit the descent and absolutely flew by people on the rollers and had clear sailing down the hill. Stayed in aero and saw 52.1 mph as I yelled WHEEEEEEEEE as I passed by some riders heading up the hill. Turned on to the flat section heading to Jay and told the cops how much fun that was. Stayed very within myself on this section and actually let my HR drop in the 120's for a while to prepare for the climb out of Jay. As I turned up the climb I just threw it in granny gear and started to spin. I know my biking legs are non existent and I just had to grind on up and try to keep my HR down. I knew I was hydrated when I already had to take a pee. I have yet to be able to pee on the bike and did not want to stop to pee so I waited. About 1/2 way up Paul Fronhofer passed by and asked if I needed a push. I wanted to ask him what took him so long but just said I wanted him to pass everyone on this hill! As I came down the backside of the hill into Wilmington I really had to pee so I decided to give it a try. I took a quick glance back, sat back in my seat and let it go. What a relief!! Now I need a water station to flush!!The out and back went pretty fast. I unloaded my bladder again, flushed at the aid station and before I knew it I was on my way back to Placid by way of Whiteface. The volunteers were great as always and the crowds were enthusiastic but I do have to say that the crowds in Madison are much louder!! As I crested the hills I asked any spectator if I could please borrow their legs for about 3 hours, it got some chuckles. Heading into town on the first loop there were a lot of people but I had to sit up in my saddle and wave my arms to get them to make noise! I heard Riley say my name as I turned the corner to start lap two, looked at my watch and saw 2:45! I felt great and was looking forward to the second loop. As I started out of town I had to pee again, damn!! I didn't want to pee in front of spectators so I pulled over to a porta john. Back in the saddle for the climb, said hello to the clowns again and trudged up the hill again getting passed like I was standing still. I kept making comments about being gravity challenged going up but watch out coming down the hills! Made it to the top and started the descent passing many of the guys that had just gone by me. As I got to the steep part I saw something in the road and saw a few bikes ride by. As I got closer I saw it was a bike, looked at my speed and saw 52 mph and as I passed by I saw a lifeless body under the bike. "Oh crap!!" I thought, "I HAVE to stop!". I slammed on my brakes spun around and climbed up the hill. As I got closer I saw the person moving and was somewhat relieved. (I later found out that the rider was Travis Earley from Rochester who has kicked my butt in numerous races)I directed a rider going uphill to call 911 and tried to get Travis to stay down and not move until the ambulance got there. He was in shock and had a gash above his eye but the bleeding seemed to have stopped. He couldn't or wouldn't say his name and was very disoriented. Another rider had stopped and he was a physician. We were both trying to get him to lay down but he kept on trying to sit up. The Dr could feel that his clavicle was broken and it looked like his ankle and knee were pretty banged up as well. By this time a race vehicle was parked behind him so he wouldn't get run over by another rider. We finally got him to the side of the road and sent the truck down to get an ambulance. The person who called 911 was with the Travis and tried to get us to go on while she stayed with him. We were both reluctant to leave but after a few more minutes it looked like he was calm and would wait for the ambulance to get there so we said our goodbye's and left. I passed by the ambulance heading up the hill as I got up to speed and said a prayer for him. It was a little nerve racking seeing 50 mph again after seeing what Travis looked like after crashing at the same speed. I don't remember much of the ride to Jay as my thoughts were still with Travis hoping he was going to be all right. The second climb up the hill from Jay was not as easy as the first. I just wanted it to be over so I could go downhill. The Dr that stopped passed by going up the hill and I thanked him for stopping. The out and back this time just plain sucked. I was ready to be off the bike and didn't realize that there was a nice tailwind pushing me out until I turned around and felt the headwind! Oh boy, this last 20 miles is NOT going to be fun!! The drafting that was happening on the out and back was just rediculous. There were packs of 15 or 20 riders that were not even trying to spread out. Started the climb back up to Whiteface and Placid into the headwind and just thought it would be forever before I could get off the bike. At one point I was seeing 6.5 mph and I had 9 miles to go and I thought to myself "THERE IS NO FRICKIN' WAY THAT I AM TAKING OVER AN HOUR TO GO 9 MILES!!!!" I took some gel and found some more energy someplace and was able to pick up the speed a little. There was a guy on the side of the road that told me to stay relaxed and keep it smooth. He was right on the money with that advice. I focused on smooth pedal strokes and relaxed my upper body and the effort got much easier. Thank you to whoever that was!! Up and over the Bear hills and turned onto Northwood to head up the last hill before hitting town. I still had to pump the crowd up to get them to cheer but it was great seeing Kevin and the ADKers as well as the ITCers in their tent. BT really needs a tent at these Ironman races!! Came around the corner to the transition area, handed off my bike and went in to change. I was very glad to be off that bike!
What would you do differently?:

Train more century rides. I guess if I hadn't gone to the bathroom heading out of town I would have been ahead of the crash ...... but I really had to go and at least I was able to help Travis.
Transition 2
  • 04m 37s

I just took my time here. My legs were feeling okay and I had 4 hrs to break 11 hrs!
What would you do differently?:

Nothing really
  • 4h 41m 17s
  • 26.2 miles
  • 10m 44s  min/mile

Once again the run started off feeling pretty good. The first couple miles were 8:30 and 9:00 but my bowels were acting just like IMKY last year. When I ran it felt like I had to go but when I stopped the urge went away. Here we go again with the port-o-johns. After a few miles I realized that a 4 hr marathon wasn't going to happen so I started walking when I felt like it and running when I felt like running. I ran with another Aquaphor teammate for a few miles but had to make a bathroom break. The out and back course is great to see friends out there. PennState was looking great as I saw him a few miles into his second loop. TwinRacer on the other hand was looking a little like dog crap. He was not having a good time out there but still managed to "clobber" me! Hillary Biscay absolutely made my day when she saw me before I saw her and yelled out "Come on Bob, hang in there!!" I was walking at the time and automatically started to run with a big smile on my face. (Imagine that) Another pro that just amazed me on the run is Caitlin Snow. She was chatting away encouraging the AGers with a big smile on her face WHILE RUNNING A 2:57 MARATHON!!! Unbelievable! I love this sport!
What would you do differently?:

Figure out my bike nutrition. One of the good things about this race is that I realize that it wasn't the Ohio River that caused my GI problems at IMKY last year. Now I can go back there and tear that course up!!
Post race
Warm down:

Lots of pizza, beer, ice cream, hot dogs and walking around.

What limited your ability to perform faster:

8 hrs a week just isn't enough training for an IM!

Last updated: 2008-10-08 12:00 AM
00:53:44 | 4224 yards | 01m 16s / 100yards
Age Group: 6/397
Overall: 303/2300
Performance: Good
AHR 158, MHR 165
Suit: Orca P-Flex Sleeveless
Course: 2 loop rectangular course with a nice cable under the buoys to follow if you don't want to sight.
Start type: Deep Water Plus: Shot
Water temp: 69F / 21C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Good
Waves: Navigation: Good
Rounding: Good
Time: 05:16
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: No
Jump on bike: No
Getting up to speed:
05:54:53 | 112 miles | 18.94 mile/hr
Age Group: 83/397
Overall: 414/2300
Performance: Good
AHR 138, MHR 166
Wind: Some
Course: 2 loop course with some looooong climbs and some loooooong very fast descents.
Road: Smooth Dry Cadence: 85
Turns: Good Cornering: Good
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Just right
Time: 04:37
Overall: Good
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike
Shoe and helmet removal Good
04:41:17 | 26.2 miles | 10m 44s  min/mile
Age Group: 160/397
Overall: 825/2300
Performance: Bad
Course: 2 loop out and back with a few nice size hills
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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] 4

2009-07-29 9:01 PM

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Binghamton, NY
Subject: Ironman USA Lake Placid

2009-07-29 9:52 PM
in reply to: #2316337

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Subject: RE: Ironman USA Lake Placid
Great race Bob!

Congrats on having fun out there, doing the right thing helping another in need and inspiring it all.

Some day I will get to meet you and race with you
2009-07-29 10:23 PM
in reply to: #2316337

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Subject: RE: Ironman USA Lake Placid
Congrats Bob!

Sorry the run might not have been what you wanted, but you had a great race!

You're making a habit of helping others - well done!  You're a true ambassador for the sport. Cool
2009-07-30 1:33 AM
in reply to: #2316337

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Muskego, Wisconsin
Subject: RE: Ironman USA Lake Placid

Great race Bob.  It you hadn't stopped to pee who knows what might have happened with Travis being out of it and trying to move.  I think you saved a lot more accidents by stopping and attending to a fellow triathlete in need.  Awesome.

2009-07-30 5:40 AM
in reply to: #2316337

Subject: ...
This user's post has been ignored.
2009-07-30 6:39 AM
in reply to: #2316337

Huntsville, AL
Subject: RE: Ironman USA Lake Placid
Great Race.  Man I wish I could have a 53min warm up.  They should also start giving a Mr. Congeniality award. 

2009-07-30 7:33 AM
in reply to: #2316337

Long Island, NY
Subject: RE: Ironman USA Lake Placid

Nice job, Bob.  I saw you fly by when I was working Bike Special Needs.

Great race and pure sportsmanship on the Keene descent.

Edited by thelunchbox 2009-07-30 8:00 AM
2009-07-30 7:57 AM
in reply to: #2316337

Boston, MA
Subject: RE: Ironman USA Lake Placid
Nice job Bob; I hope that for IMWI you earned enough Karma points to have a great day
It was nice meeting you.
2009-07-30 9:05 AM
in reply to: #2316337

Millersville, MD
Subject: RE: Ironman USA Lake Placid
Bob I said it in the other thread too, but kudos to you for WINNING the race as far as I'm concerned.  Stopping, riding back up the hill -- forgetting about your own race and reluctant to start back up -- what an honorable move.

Plus you still kicked butt out there anyway.  Congrats on a great IM, and good luck figuring out the stomach issues.
2009-07-30 9:06 AM
in reply to: #2316337

Fountain Hills, AZ
Subject: RE: Ironman USA Lake Placid
You are just too good where it counts.
2009-07-30 9:18 AM
in reply to: #2316337

Canandaigua NY
Subject: RE: Ironman USA Lake Placid

Nice job Bob!!!  You and your positive attitude and willingness to help a fallen competitor is part of why this is such a great sport!!!


2009-07-30 9:27 AM
in reply to: #2316337

Subject: RE: Ironman USA Lake Placid

Well done Bob, well done!


You get my vote for BTer of the month!



2009-07-30 10:59 AM
in reply to: #2316337

Horseheads, NY
Subject: RE: Ironman USA Lake Placid
Awesome job...not that I expected differently.  You did more with 8 hours of training per week that many others would do with more training.  The best part of it all, you make the best out of every situation.  Lots to be learned for you actions, ethics, and dedication.

2009-07-30 11:03 AM
in reply to: #2316337

Subject: RE: Ironman USA Lake Placid
great race, Bob!

 it was very nice of you to stop....its nice to know I/we share the course with people like you!

2009-07-30 12:42 PM
in reply to: #2316337

Norwalk, Connecticut
Subject: RE: Ironman USA Lake Placid
every race report i read of yours Bob, i am never not amazed by your skill and humanitarianism!!  You are what inspires alot of us here to be better people, i thank you for that!!!

2009-07-30 12:55 PM
in reply to: #2316337

Lexington, KY
Subject: RE: Ironman USA Lake Placid
People like you are the best part of this sport.

2009-07-30 12:55 PM
in reply to: #2316337

Rochester, NY
Subject: RE: Ironman USA Lake Placid

An inspiration.  On many levels.

2009-07-30 10:26 PM
in reply to: #2316337

Subject: RE: Ironman USA Lake Placid
Job well done, Bob!  Way to go with helping out that cyclist.  And I do agree...WHERE WAS THE BT TENT?!
2009-07-31 10:40 AM
in reply to: #2316337

Subject: RE: Ironman USA Lake Placid
Wow that's an amazing race and an amazing report. Way to go Bob! And all while stopping for a man down. Great work out there and truly inspirational.
2009-07-31 10:52 AM
in reply to: #2316337

Subject: RE: Ironman USA Lake Placid
Bob, if anyone deserves amazing race karma it is YOU!!!!!  Great job out there, sorry the tummy is still not happy on the mary course.  Does this mean IMKY 2010???

2009-07-31 11:02 AM
in reply to: #2316337

Rochester Hills, Michigan
Gold member
Subject: RE: Ironman USA Lake Placid
Rockstar. That is all.

2009-07-31 11:29 AM
in reply to: #2319526

the colony texas
Subject: RE: Ironman USA Lake Placid
well done ..
2009-07-31 3:09 PM
in reply to: #2316337

Evergreen, Colorado
Subject: RE: Ironman USA Lake Placid
Awesome race and way to be "race rescuer" yet AGAIN!  You rock.

Oh, and I feel your pain on the porta-potties.  I hit so many at IMAZ I couldn't stand to look at them for months!
2009-07-31 3:29 PM
in reply to: #2316337

Malvern, England
Subject: RE: Ironman USA Lake Placid
Congratulations on a good race.  Once you figure out nutrition please tell me!
Travis is well known round here (and his girlfriend is on my coaches team).  He is doing OK from what I hear.  Thank goodness.
You are a good man Bob - I wish every triathlete (OK every athlete) was like you.  Fun on an IM? whatever next
2009-07-31 5:32 PM
in reply to: #2316337

New York, New York
Subject: RE: Ironman USA Lake Placid

Awesome race. Your story made me cry. It was so great that you stopped for Travis and said a prayer for him.

I hope to work up to being able to race with you one day (i.e. IM level).


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