I just arrived back home to COLD NJ last night.
Man, what a trip to NZ. The feedback within the
context of the race was incredible.
Swim: I did a PR in about 1:06 to 1:06:30. It was
hard to get the exact time. I locked into
cruise control after 700 meters, and did
what was my best IM swim effort ever.
Very surreal with cloudy, rainy and
T1: Slow, but I decided I wanted to take it
Bike: Heart rate was very high for the first 45
minutes, at 145 bpm and higher. I had all
I could do to get it down, but eventually
it settled to 125-135 bpm.
I took about 65 g/hour CHO, which was a
tad low. Fluid intake needs were very
small, since we had moderate to heavy rain
for most of the ride, and fairly cool
conditions. This made carb intake low until
I adjusted midway (see below). Conditions
were a lot like IMC '97, only a bit warmer
and a lot more headwind on the outbound part
of the bike ride. Big reduction in carb
needs from previous IM races (roughly 1/2).
Recovered from mild bonk at mile 60 or so
by eating about 2-3 Quick Disks, and upping
my solid food intake. I roughly even-splitted,
or maybe even negative splitted the second
half of the ride. Ride time was a bit slow
at 6:11, but overall it was good and I learned
an INCREDIBLE amount that will carry into Lake
Placid. Quick Disks will be an integral part
of my future IM events -- they are a very
effective source of energy.
T2: Fairly fast for me.
Run: 1:59 first half -- smokin' (for me anyway).
1:13 for 3rd 1/4 of run (13.1 to 19.65 miles)
1:01 for last 1/4 of run (19.65 to end).
Heart rate was very high for first 3-4 miles
at 165+, but settled nicely to 145-150 after.
Could not get energy needs sorted out in that
3rd 1/4 of run, but once I did, I was able
to get back on first half pace.
Heavy, heavy rains made for a miserable run,
but they cut fluid needs. I eventually went to
eating 1 Quick Disk every 8-10 minutes, and
that refired my engine without that "too much
sugar" feeling. I went to eating highly
concentrated sugar intakes (which in normal
conditions would have been wrong) with minimal
Run time of 4:14 was a PR by about 15 minutes.
Total time of 11:51:50 was a PR by about 7 minutes.
Not bad after training through the winter.
I am Iron Mac...
...meet Sammy Salmon...
...the food of champions!
IMC'94/14:07 IMC'95/11:59 IMC'97/12:12 IMC'98/14:02