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Ironman St George 2010
Tue, 06/15/2010 - 08:09 — David Kraemer
IM RACE REPORT ST GEORGE May 1
GOALS
Now im certainly not built for speed, and my goal was to finish the bike ahead of the bike cut off, BUT i also started out with the intention to finish the race!(even if it was going to take me 17 hours)
Result-- finished the first half-marathon, but was not able to breathe --- at the pace i had maintained i was going to miss the finish by 20-30 minutes---- so mixed results
Quick Notes leading up
This is the first ST GEORGE IRONMAN--- and when we signed up the course had not been set
I started earnest training in November, and reached my peak weight in December at 264 pounds
After the course was released it was heralded as the toughest course in NA with 9000 feet climibing on the bike (two 30 mile climbs) and 3000 feet on the run
My friend, Gaylia Lynn Osterlund trained the course with Roch Frey in November.
I was racing with several friends, including Jerry McGarvey, Helen Cavender,and Doug Kehn
Training-- too little, too late, and too much weight, BUT with Gaylia and Helen and Sylvie i had completed 5- 8 hour rides DEATH VALLEY DOUBLE was helpful as a motivator, and 1 120 mile ride 8+hours to Fremont Peak-- so for the bike, i felt very prepared. For the Swim, i had experienced severe cramps on my last long swim around the wharf at a good speed---- which was a foreboding of bad things to come! For the Run , i had been out there, and had done a slow 13 miler, but did not put in the appropriate time to prepare properly.
I want to thank Jerry, Sylvie Maxwell, Mark Young, Doug Kehn, Helen, and Gaylia for getting me in a position to finish, training in the winter, in the garage, wherever possible!
Preparation-- Annie and i drove through Vegas (8 hours) on the way to St. George (10 hours). The equipment check list had been carefully done, and we prepared for everything from rainy, windy and 60 to hot and windy and 80--- there were no real gaps in packing or preparation.
Thorough reading of the race provided materials including the rules was essential, so that when hitting town there was an appropriate amount of time for registration, special needs bags consideration, bike inspection, bag drop offs, etc...it would have been easy to arrive to town on Friday when registration actually closed on Thursday had we not read carefully--- and EVEN WITH THE PREPARATION WE FAILED TO REALIZE THAT THE TIME ZONE CHANGED--- WE GOT TO REGISTRATION WITH 20 MINUTES REMAINING!
Another big time-consumer was a "walk through" of the Pre-race, Swim, Bike, and Run bags so that the equipment would be JUST RIGHT--both ON the bike as well as on the body or carried in the clothes!
Mistakes in prep
a. i used shoe inserts and had some bike alterations too close to the event, but neither was a factor
b. my taper was not as disciplined as it should have been----i think i went into the race tired and tight but that wasnt a big factor, although i did not figure out how to deal with the cramping
c. i did drop about 35 pounds. but i didnt start early enough to drop the 50 i really needed to lose.....weighing 234 is just not an appropriate IM weight.
d. did not have a good mid race plan to get support from the team---- i could have had better plan for nutrition/equipment/clothing help in unforseen circumstances---- this proved to be a problem
Critical "race day" decisions and planning-- made very well
1) special needs bags-- how best to use them for nutrition and potential clothing for weather or not?
In this case the weather was varied from 45 and windy to 70 and windy--- i was lucky that up until 9 pm (i would have had a jacket for the remainder) i had the right clothes options! i had quit a bit of gear on the course i didnt use but the system worked well and i got all but a tube and CO2 cartridge back.
i rode without arm or leg warmers and without a jacket or hat and short gloves
i had plenty of nutrition available to me
i had all the equipment i needed for flats, mechanicals
I SHOULD have had a fail safe place with Anne for nutrtion and potentially equipment.
Nutrition--For the Bike I used what i have been using for 5 or 6 years-- a concoction of concentrate that Clyde worked out for SVTC--- each 6x solution good for dilution with 3 liters of water good for 3 hours. Two of the concentate bottles carried on the bike would be good (one for each lap at about 3 hours) taken about every 30 minutes and augmented by 100 calorie Cliff Bars. For the Swim-- a good bowl of hot cereal and a couple bananas on race morning at about 5am, allowed for running warm up at 6:30 and was great during the swim. For the Run-- soak up the electrolyte Nuun with water and use a combination of HORLEY's (provided by the race director) hydration drink and Cliff Bars (the solid at about every hour, the liquid at about every half hour).
AND LOTS OF ELECTROLYTE TABLETS
The execution of the nutrition was flawed-- i bonked and required 15 minutes of donuts and red vines at mile 70 of the bike---fortunately i was able to put that away quickly but it was this 15 minute stop that stood between me and finishing under the wire.
GI TRACT-- BAD Stuff-- i was absolutely unable to stop diarreah before the race-- i spent a lot of time with toilet paper up in the fields, as the portapotties were completely inadaquately available.....90 minutes of bad feeling-- need to do a better job of food control/fat intake control in the days leading up to the race.
Swim--- the Strategy was to finish with as much energy as possible. i layed way back in the start almost 100 yards back--- the consequence was that i was fighting through a lot of people, but i never had anyone going OVER me. I was happy inasmuch as i didnt stop to sight once during the swim. The 1/2 way point seemed a long time coming, but the finish seemed very fast in the end. i used the mantra over and over about "staying in the box" and this served me throughout the race-- the box extended wonderfully for me. Swim time 1:09, including a minute or so holding on to a kayak to see the beautiful venue-- it was incredible.
Bike-- BIG EXECUTION ERROR--
The winds came--- but always positive thoughts. Push Pull, Push Pull, Push Pull. I did not wear a heart rate monitor, which is good, i think, but i also NEVER referred to my pacing--- the plan on the bike was to have PATIENCE, push a low in gear (which i did not) and conservatively take the first 30 mile segment and the first time around the 35 mile loop. in fact, i felt soooooo good, i didnt pay any attention, but i never went anaerobic, and i never felt out matched by the course. Drinking the malto concentrate religiously on the half hour. Focused on thanking volunteers and really enjoying the scenery-- i had a fantastic first half ride.
example of the impact of not riding the front half conservatively and screwing up on nutrition
first 30 miles amph--- 17
first loop climb averaged around 11.5 and the descent 19 for about 15 average
second loop climb averaged 10 or below for a 12.5 average (plus the stop for 15 minutes)
Now, to be fair, after the bonk, i dealt with dueling cramps in both legs-- these were beginning one week before and are exacerbated by the intense rolling and rocking of good , long , swimming, ironically
vastus mediallus --- the worst
Sartorius -- maybe
Adductor Longus -- second worst
Gracilis -- maybe
and on the run --- these are from insufficient running-- must be stronger
Biceps Femoris
Semitendinosus
NOTE TO SELF
1) figure out a way to calibrate "taking it easy" in the early miles-- i finished the first loop 30 minutes ahead of what i figured (very rough guess) i would do----- i should have known what slowness and patience took and exactly how to measure adherance to the plan
2) do not pass up special needs on the bike, and consume the entire 2 concentrate bottles on the first half, making sure to consume the second two bottles on the back half
3) train with electrolytes-- i took a bunch and didnt know if my cramping would just have been worse had i not been taking "a bunch" OR if i had insufficient electrolyte support.
The Run
I was not able to run because of the leg cramping, but i was able to move pretty fast in spite of the cramping,, but could not sustain the 15 minutes per mile necessary to finish on time.
My breathing was horrible--- the dry cold air caused me some pulmonary edema, which made it impossible to breathe.
solutions-- have my inhaler available
lose more weight and see if my heart is able to take off the water fast enough
Summary at 14 hours i had 3 hours left and 13.1 miles to complete-- requiring about 13 minute or 13:30 mile pace-- which i could not sustain, so with the wind howling, and my wife and her friend available, i called it a race and went to get some fun vacation in---
A great course
A great day
14 hours of racing
met the one goal i had which was complete the bike (handily)
but made some race day tactical errors preventing completion - it was sad listening to the finish line-- wahhhhh but ill get her done next time!
Now im certainly not built for speed, and my goal was to finish the bike ahead of the bike cut off, BUT i also started out with the intention to finish the race!(even if it was going to take me 17 hours)
Result-- finished the first half-marathon, but was not able to breathe --- at the pace i had maintained i was going to miss the finish by 20-30 minutes---- so mixed results
Quick Notes leading up
This is the first ST GEORGE IRONMAN--- and when we signed up the course had not been set
I started earnest training in November, and reached my peak weight in December at 264 pounds
After the course was released it was heralded as the toughest course in NA with 9000 feet climibing on the bike (two 30 mile climbs) and 3000 feet on the run
My friend, Gaylia Lynn Osterlund trained the course with Roch Frey in November.
I was racing with several friends, including Jerry McGarvey, Helen Cavender,and Doug Kehn
Training-- too little, too late, and too much weight, BUT with Gaylia and Helen and Sylvie i had completed 5- 8 hour rides DEATH VALLEY DOUBLE was helpful as a motivator, and 1 120 mile ride 8+hours to Fremont Peak-- so for the bike, i felt very prepared. For the Swim, i had experienced severe cramps on my last long swim around the wharf at a good speed---- which was a foreboding of bad things to come! For the Run , i had been out there, and had done a slow 13 miler, but did not put in the appropriate time to prepare properly.
I want to thank Jerry, Sylvie Maxwell, Mark Young, Doug Kehn, Helen, and Gaylia for getting me in a position to finish, training in the winter, in the garage, wherever possible!
Preparation-- Annie and i drove through Vegas (8 hours) on the way to St. George (10 hours). The equipment check list had been carefully done, and we prepared for everything from rainy, windy and 60 to hot and windy and 80--- there were no real gaps in packing or preparation.
Thorough reading of the race provided materials including the rules was essential, so that when hitting town there was an appropriate amount of time for registration, special needs bags consideration, bike inspection, bag drop offs, etc...it would have been easy to arrive to town on Friday when registration actually closed on Thursday had we not read carefully--- and EVEN WITH THE PREPARATION WE FAILED TO REALIZE THAT THE TIME ZONE CHANGED--- WE GOT TO REGISTRATION WITH 20 MINUTES REMAINING!
Another big time-consumer was a "walk through" of the Pre-race, Swim, Bike, and Run bags so that the equipment would be JUST RIGHT--both ON the bike as well as on the body or carried in the clothes!
Mistakes in prep
a. i used shoe inserts and had some bike alterations too close to the event, but neither was a factor
b. my taper was not as disciplined as it should have been----i think i went into the race tired and tight but that wasnt a big factor, although i did not figure out how to deal with the cramping
c. i did drop about 35 pounds. but i didnt start early enough to drop the 50 i really needed to lose.....weighing 234 is just not an appropriate IM weight.
d. did not have a good mid race plan to get support from the team---- i could have had better plan for nutrition/equipment/clothing help in unforseen circumstances---- this proved to be a problem
Critical "race day" decisions and planning-- made very well
1) special needs bags-- how best to use them for nutrition and potential clothing for weather or not?
In this case the weather was varied from 45 and windy to 70 and windy--- i was lucky that up until 9 pm (i would have had a jacket for the remainder) i had the right clothes options! i had quit a bit of gear on the course i didnt use but the system worked well and i got all but a tube and CO2 cartridge back.
i rode without arm or leg warmers and without a jacket or hat and short gloves
i had plenty of nutrition available to me
i had all the equipment i needed for flats, mechanicals
I SHOULD have had a fail safe place with Anne for nutrtion and potentially equipment.
Nutrition--For the Bike I used what i have been using for 5 or 6 years-- a concoction of concentrate that Clyde worked out for SVTC--- each 6x solution good for dilution with 3 liters of water good for 3 hours. Two of the concentate bottles carried on the bike would be good (one for each lap at about 3 hours) taken about every 30 minutes and augmented by 100 calorie Cliff Bars. For the Swim-- a good bowl of hot cereal and a couple bananas on race morning at about 5am, allowed for running warm up at 6:30 and was great during the swim. For the Run-- soak up the electrolyte Nuun with water and use a combination of HORLEY's (provided by the race director) hydration drink and Cliff Bars (the solid at about every hour, the liquid at about every half hour).
AND LOTS OF ELECTROLYTE TABLETS
The execution of the nutrition was flawed-- i bonked and required 15 minutes of donuts and red vines at mile 70 of the bike---fortunately i was able to put that away quickly but it was this 15 minute stop that stood between me and finishing under the wire.
GI TRACT-- BAD Stuff-- i was absolutely unable to stop diarreah before the race-- i spent a lot of time with toilet paper up in the fields, as the portapotties were completely inadaquately available.....90 minutes of bad feeling-- need to do a better job of food control/fat intake control in the days leading up to the race.
Swim--- the Strategy was to finish with as much energy as possible. i layed way back in the start almost 100 yards back--- the consequence was that i was fighting through a lot of people, but i never had anyone going OVER me. I was happy inasmuch as i didnt stop to sight once during the swim. The 1/2 way point seemed a long time coming, but the finish seemed very fast in the end. i used the mantra over and over about "staying in the box" and this served me throughout the race-- the box extended wonderfully for me. Swim time 1:09, including a minute or so holding on to a kayak to see the beautiful venue-- it was incredible.
Bike-- BIG EXECUTION ERROR--
The winds came--- but always positive thoughts. Push Pull, Push Pull, Push Pull. I did not wear a heart rate monitor, which is good, i think, but i also NEVER referred to my pacing--- the plan on the bike was to have PATIENCE, push a low in gear (which i did not) and conservatively take the first 30 mile segment and the first time around the 35 mile loop. in fact, i felt soooooo good, i didnt pay any attention, but i never went anaerobic, and i never felt out matched by the course. Drinking the malto concentrate religiously on the half hour. Focused on thanking volunteers and really enjoying the scenery-- i had a fantastic first half ride.
example of the impact of not riding the front half conservatively and screwing up on nutrition
first 30 miles amph--- 17
first loop climb averaged around 11.5 and the descent 19 for about 15 average
second loop climb averaged 10 or below for a 12.5 average (plus the stop for 15 minutes)
Now, to be fair, after the bonk, i dealt with dueling cramps in both legs-- these were beginning one week before and are exacerbated by the intense rolling and rocking of good , long , swimming, ironically
vastus mediallus --- the worst
Sartorius -- maybe
Adductor Longus -- second worst
Gracilis -- maybe
and on the run --- these are from insufficient running-- must be stronger
Biceps Femoris
Semitendinosus
NOTE TO SELF
1) figure out a way to calibrate "taking it easy" in the early miles-- i finished the first loop 30 minutes ahead of what i figured (very rough guess) i would do----- i should have known what slowness and patience took and exactly how to measure adherance to the plan
2) do not pass up special needs on the bike, and consume the entire 2 concentrate bottles on the first half, making sure to consume the second two bottles on the back half
3) train with electrolytes-- i took a bunch and didnt know if my cramping would just have been worse had i not been taking "a bunch" OR if i had insufficient electrolyte support.
The Run
I was not able to run because of the leg cramping, but i was able to move pretty fast in spite of the cramping,, but could not sustain the 15 minutes per mile necessary to finish on time.
My breathing was horrible--- the dry cold air caused me some pulmonary edema, which made it impossible to breathe.
solutions-- have my inhaler available
lose more weight and see if my heart is able to take off the water fast enough
Summary at 14 hours i had 3 hours left and 13.1 miles to complete-- requiring about 13 minute or 13:30 mile pace-- which i could not sustain, so with the wind howling, and my wife and her friend available, i called it a race and went to get some fun vacation in---
A great course
A great day
14 hours of racing
met the one goal i had which was complete the bike (handily)
but made some race day tactical errors preventing completion - it was sad listening to the finish line-- wahhhhh but ill get her done next time!
Race Website:
Event Date:
05/01/2010
Distance:
Ironman Distance
Pictures:
- kraemerd's blog
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