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Ironman 70.3 Florida - Triathlon1/2 Ironman


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Orlando, Florida
United States
Ironman North America Athlete Services
Total Time = 4h 59m 25s
Overall Rank = /
Age Group =
Age Group Rank = 13/200
Pre-race routine:

I went into this race with a monkey on my back. I DNF'd last year after losing consciousness at mile 8 due to hyponetremia. That was my first HIM. I am diabetic cannot take on much calories trhough sports drinks, so took on too much water and no electrolytes. Stupid. This year I decided to carry all my own water on the bike with a target of drinking 32oz & 600mg of sodium per hour

The night before and 15min up to the start there were thunderstorms so we didn't know if we would start or switched to a duathlon. But the the show went on.

Got up at 3, had some bacon and eggs, 2 coffees and off we went.
It was drizzling and I thought it would get worse so I set up. But Everything was in bags, in my main bag, which would make for slow transitions, but dry.
Event warmup:

Sit around, sip water and chat with 2 friends, and one of the pro women

I did the math, to crack 5 hours I thought I had to swim 35min, bike 2:30, run 1:45 and 10min in transitions. I figured 10min was excessive so I had a little play here and there.

But finishing was more important than anything, so I did not want to focus on that.
Swim
  • 36h 21m
  • 1931 meters
  • 1h 52m 57s / 100 meters
Comments:

Swim started well, I went to the complete inside, got a straight line along the bouays and just went. All was good until we caught the waves ahead of us,

They make the older, slower age groups go first, so at 1/3 of the course, we had to get through several 100 people. Not pretty

At one point there were people all around me and I couldn't go anywhere. Did breastroke for almost a minute which while calming, hurt my time.

I came out 1min behind my 5hr target pace, but who cares, I'm not watching that

What would you do differently?:

Go completely to the outside even if it's longer. The idea of slow waves first is stupid and something the race should change
Transition 1
  • 04m 58s
Comments:

Stuff was in bags, in a bag, so a bit slower.

We weren't allowed to clip our pedals and the run to the bike line is a bit long.

I was hoping to make up that 1min from the swim, but did not
What would you do differently?:

Better lay out transition, clip pedals
Easily left a minute here
Bike
  • 2h 30m 41s
  • 90.12 kms
  • 35.88 km/hr
Comments:

I cycled less than my watts target, but by HR. I wanted to leave some juice for the run and with the heat felt 80% of FTP would be too taxing

I definitely left some time on the table with a bad aero setup, which was stupid of me, but the panic in the morning kind of threw me for a loop.

Nutrition and hydration was good, exactly as planned. 80oz of water/electrolytes. 1 cliff block every 15 min, starting at 30min, ending at 2:30 = 9x8g of carbs = 288 calories on the bike, total

While I did not ride at my target watts, I was happy with the bike. I was close to my 5hr target but did not make any time up


What would you do differently?:

Better hydration setup
Transition 2
  • 02m 41s
Comments:

Bit better than T1
What would you do differently?:

Not much
Run
  • 1h 44m 41s
  • 21.08 kms
  • 04m 58s  min/km
Comments:

I started the run in the position I didn't want to be. I was very close to my ability to break 5hr. But i know myself, I would push too hard and blow up. I put the 5hr mark aside

I knew I would go out too hard so really backed off early, trying to keep my HR at 148ish. Did the first loop, felt like I was crawling I was going so slow to keep my HR down. But I knew it was going to be a long run

After 4th mile I walked so I get check my blood glucose. Pretty high (10.1 = 180) so decided no carbs on the run. I had 2 flasks of electrolytes&water and some salt sticks. So I lived off water. Maybe 12oz off the course and 12 from the flasks = 24oz water.

After first loop I felt OK, at the end of the 2nd had a lot of doubt. I could feel the effect of the heat. 5hrs was no longer important, I wanted to finish. I considered walking many times.

I did walk the stations, drinking water and putting ice in my cap.

3rd lap was hell, I was shuffling along, just making sure i was not losing mental focus, which is a sign of hyponetremia and heat stroke.

With 2 miles to go I looked at my watch. It was at 4:44h, 2 miles at 8min/mile was 5hr. All I wanted to do was finish, I could feal everything falling apart and my HR going up so I backed off to keep it under control

Then with about 3/4 mile to go I figured I would make it and started to push although there was nothing left. I remember going down the chute, bended over forward and I crossed. Pressed stop at I made it under than 5hr mark.

Run splits :

Time (mile) Pace/km Avg HR Max HR
1 00:07:29 04:39 149 153
2 00:07:52 04:53 152 155
3 00:07:54 04:55 153 155
4 00:08:17 05:09 150 154 Read glucose level
5 00:07:47 04:50 153 156
6 00:08:01 04:59 155 157
7 00:07:58 04:57 155 157
8 00:08:03 05:00 156 157
9 00:08:01 04:59 154 157
10 00:08:28 05:15 155 159
11 00:08:28 05:16 155 159
12 00:08:09 05:04 158 161
13 00:07:54 04:54 160 162

What would you do differently?:

I think this was the best part of my race. I held back the temptation to bank a few good miles at the beginning.
Post race
Warm down:

Walked around. A volunteer followed me for about 15min because I did not look very good. Tested my BG 7.1 (127)

Went to awards and got a Vegas spot

Met my first objective : finish
Met my second, less important : 5h
Got a bonus : Vegas

Now I have to get training for that :-)

What limited your ability to perform faster:

The whole nutrition thing is tough. Doing this event on 290calories is not ideal. I have to better figure out hydration to get the right amount with the right amount of electrolytes




Last updated: 2011-01-04 12:00 AM
Swimming
36:21:00 | 1931 meters | 1h 52m 57s / 100meters
Age Group: 28/200
Overall: 0/
Performance: Average
Suit: Torque
Course: Large U
Start type: Run Plus:
Water temp: 85F / 29C Current:
200M Perf. Good Remainder: Below average
Breathing: Good Drafting: Average
Waves: Navigation: Average
Rounding: Good
T1
Time: 04:58
Performance: Average
Cap removal: Good Helmet on/
Suit off:
Yes
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Average
Biking
02:30:41 | 90.12 kms | 35.88 km/hr
Age Group: 17/200
Overall: 0/
Performance: Good
Paced mostly by heart 139-142. Avg 141
Wind: Some
Course: Large loop with some out and backs
Road: Smooth Wet Cadence: 90
Turns: Good Cornering:
Gear changes: Good Hills: Good
Race pace: Comfortable Drinks: Not enough
T2
Time: 02:41
Overall:
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
Running
01:44:41 | 21.08 kms | 04m 58s  min/km
Age Group: 13/200
Overall: 0/
Performance: Good
Managed whole leg by HR, Avg 154, 147-160
Course: 3 loops, 1/2 pavement, 1/2 grass trail run
Keeping cool Average Drinking Not enough
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
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

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2011-05-16 5:22 AM

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Subject: Ironman 70.3 Florida


2011-05-16 9:44 AM
in reply to: #3500905

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Veteran
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Subject: RE: Ironman 70.3 Florida

A HUGE congrats to you!!! That is a tough tough race and you did awesome...;-)

You are an inspiration to many people out there who are living with Diabetes...Yes it can be done...wooohoooo

Have a blast in Vegas and can't wait to hear about it!

Happy and safe training...Alicia

2011-05-16 7:26 PM
in reply to: #3500905

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Master
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Subject: RE: Ironman 70.3 Florida
Congratulations on Vegas!!   Awesome work out there      290 Calories??   wow
2011-05-16 8:22 PM
in reply to: #3500905

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Elite
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Miami
Subject: RE: Ironman 70.3 Florida

nice job!

 

you sob you beat me by 3 min....congrats on sub 5.

2011-05-16 8:56 PM
in reply to: #3501360

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Subject: RE: Ironman 70.3 Florida
trirun26 - 2011-05-16 9:44 AM

A HUGE congrats to you!!! That is a tough tough race and you did awesome...;-)

You are an inspiration to many people out there who are living with Diabetes...Yes it can be done...wooohoooo

Have a blast in Vegas and can't wait to hear about it!

Happy and safe training...Alicia

 

Thanks. Yes it can be done. 65lbs lighter, a bit of hard work and a lot of stubbornness helps.

2011-05-16 8:57 PM
in reply to: #3502746

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Subject: RE: Ironman 70.3 Florida

oriolepwr - 2011-05-16 7:26 PM Congratulations on Vegas!!   Awesome work out there      290 Calories??   wow

 

Hey, glad to hear from you. Thanks !

Yep, 290 calories, less than 60 per hour. I am the poster child for metabolic efficiency :-)

I was tested last year and sure enough I am a fat burning machine. Good thing I have infinite sources of it :-)



Edited by marcag 2011-05-16 8:58 PM


2011-05-16 9:00 PM
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Subject: RE: Ironman 70.3 Florida
trix - 2011-05-16 8:22 PM

nice job!

 

you sob you beat me by 3 min....congrats on sub 5.

 

Thanks man.

Hurts to get beat by the old farts :-). Just teasin.

2011-05-17 3:24 PM
in reply to: #3500905

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Champion
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Subject: RE: Ironman 70.3 Florida
Congrats on the Vegas spot!
2011-05-17 3:33 PM
in reply to: #3500905

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Champion
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Subject: RE: Ironman 70.3 Florida
Excellent job....I think you need some more calories tho.....................
2011-05-17 3:51 PM
in reply to: #3504632

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Subject: RE: Ironman 70.3 Florida

Socks - 2011-05-17 3:33 PM Excellent job....I think you need some more calories tho.....................

 

Thanks. You are right, I probably need more calories.

Here's the catch : calories will come in the form of carbs, which spike a diabetics sugar levels. When you go above a threshold, it becomes dangerous. When I said I tested my sugar levels at the 4th mile of the run, I stopped, got out my tester and pricked my finger. My levels were just below the max they should be.  So I could not really take more. I then decided to finish with just water.

Diabetes is a pain in the .... it adds complexity to an already tough situation. But I guess we all have our challenges to overcome.

I am fortunate that I burn a lot from fat. Otherwise I would not be able to do this distance at this pace. The reason I burn from fat vs glycogen stores is because my diet and training regimen force my body to do so and my body has become more efficient at burning fat.

 

2011-05-17 3:53 PM
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Pro
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Subject: RE: Ironman 70.3 Florida
AWESOME.


2011-05-18 9:53 AM
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Subject: RE: Ironman 70.3 Florida
Congrats marcag! Well deserved bonus.

Edited by Donto 2011-05-18 9:53 AM
2011-05-18 3:19 PM
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Melon Presser
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Subject: RE: Ironman 70.3 Florida

Abso-effen-UNBELIEVABLE!!!

Big giant superstar bike chain congrats!

Breaststroked part of the swim, executed a perfect bike by HR, and did some wicked run strategy (by which point most ppl are too dazed, diabetes or no, to calculate on foot) for a KILLER time and some really nice icing to boot.

2011-05-18 3:43 PM
in reply to: #3500905

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Payson, AZ
Subject: RE: Ironman 70.3 Florida
Nice job.  Doing a HIM on it's own is hard enough but you have much more to deal with.  Congrats on the Vegas spot!
2011-05-18 7:55 PM
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Champion
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Subject: RE: Ironman 70.3 Florida

Congrats!

Very impressive race execution and holding back so you paced well.

Do you test when training and found that going close to threshold spikes your insulin? Have you consulted a nutritionist that works with diabetics?  It's an interesting balance. Clearly you know way more than I do but hope you can figure out how to get more calories and keep blood sugar level down as 290 is pretty low for HIM race.

Sub 5 hours rocks and I love how that goal you kept putting out of your mind and let your race come to you. Even with 2 miles left you pushed that thought aside and executed. That takes a great deal of discipline and it paid off for you!

2011-05-18 8:23 PM
in reply to: #3507059

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Subject: RE: Ironman 70.3 Florida
KathyG - 2011-05-18 7:55 PM

Congrats!

Very impressive race execution and holding back so you paced well.

Do you test when training and found that going close to threshold spikes your insulin? Have you consulted a nutritionist that works with diabetics?  It's an interesting balance. Clearly you know way more than I do but hope you can figure out how to get more calories and keep blood sugar level down as 290 is pretty low for HIM race.

Sub 5 hours rocks and I love how that goal you kept putting out of your mind and let your race come to you. Even with 2 miles left you pushed that thought aside and executed. That takes a great deal of discipline and it paid off for you!

I have tested many times in training and 32g of carbs per hour is the most I can take without pushing my glucose over 10 mmol/l (180 mg/dl) so I stick to that. It is very dependant on my stress levels as well.

I finished the race at 7.1 mmol/l (127mg/dl) so I was still a way off from a bonk.

I would probably have to take on even less as my HR got close to threshold. I am more insulin resistant at higher HR. One day I ran a HM at 168-170BPM with 0 carbs during the race and my glucose was very high after the race, probably due to stress levels. At high HR, your system generates hormones that raise you glucose levels and insulin resistance.

It's true 290 calories is low. The only thing that reassures me is I was tested at the National training center and I burn more fat than glycogen, even at higher zones (HR). I am a very strong believer the body can be trained to burn less glycogen. But I am always scared of a bonk, especially as I move to the full distance.

I have spoken to doctors, nutritionists, you name it, I have tried it. But the combination of T2 diabetes and endurance sports is kind of a grey area nobody has really studied. Lots of people understand T1 and sports, but very few T2 and endurance. If anyone knows people with experience in this domain, I am all ears.

I do plan to experiment with things like Chocolate #9 with raises glucose levels very slowly. I will also experiment with less high GI carbs and more fat. This may help as well.

For those struggling with T2 diabetes and endurance sports, feel free to PM me.



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