I can push big watts all day long but I really want to harness my mental strength because that is where true power comes from 

2017 IMAZ Recap

Objective: Times and Placing

IMAZ 2017

Swim: 59:28,  7AG/39G/53O 

T1: 4:10 

Bike: 4:53:42,  6AG/38G/43O 

T2:1:21 

Run: 3:49:27,  27AG/106G/136O

Time: 9:48:08,  9AG/46G/59O

IMAZ 2015

Swim: 59:14,  9AG/75G/96O

T1: 3:57

Bike: 4:47:16,  4AG/44G/49O

T2: 1:55

Run: DNF

IMAZ 2013

Swim: 1:00:56,  16AG/146G/176O

T1: 3:45

Bike: 4:46:39,  1AG/47G/50O

T2: 1:22

Run: 3:32:42,  5AG/57G/68O

Time: 9:25:24,  5AG/57G/68O

Report

Finished! Followed the plan!!!! 

Bfast worked well with ensure replacing UCan that I left at home.

Logistics: Left bike bottles in hotel and Mary had to go get them. Make a written check list. Staying close to hotel is nice for other reasons apparently 

Tribike transport really makes things easier and frees up valuable time and energy for resting.

Swim: 59:28, 7AG/39G/53O => Big improvement compared to placing in 2015/2014 despite slight slower time

Started swim out front and kept a smooth. Found some good feet for reasonable drafting 

Wetsuit was a good fit but seemed to take on water when breathing to the left- probably error made when I was putting it on

Big Winners: Roka Size Med

Improve Swim: More open water swims (only 2 all year), More speed work especially at the front half of season, Improve flexibility with Yoga/stretching, Sighting work especially after breathing left

T1: 4:10 

Dropped goggles again. From now on leave them a cap on head till suit is off. Practice transitions. Had bike shoe on before legs out of suit. Those 2 mistakes are 20+secs

Bike: 4:53:42, 6AG/38G/43O => about the same placing as 2015/2013. Slightly better G/O placing although slower time. Tougher conditions. Lower NP. Excellent Hydration/Fuel

Lap 1 was my easiest  226 NP out  220NP avg. 

Lap 2 picked it up to a solid effort 235 NP out then brought it down on way back

Lap 3 picked up a bit then eased off power and brought up RPMs on way back 219NP

Power profile shows 3rd lap faster at lower power. Early gusty winds clearly played a role in the slow first laps. Maybe slingshot effect increased avg speed

There was a strong headwind so focused on just above goal NP out with the intension to ease up on the way back. Coasted above 30-31mph in effort to ride smart. Made pacing tricky but I was staying conservative with my power. Bike was slow but 226 NP is respectable and right inline with my recent training rides. Looking back I could have gone harder out of town but didn’t want to overcook it.  

Refilled torpedo very aid station drinking at first regularly then by feel. Burned through 3 gel bottles over 400cals / hour. Could have used more actually 

Peed 2-3 times 

Legs felt ok, definitely not the firecracker feeling I usually have but given the lingering fatigue I had for 3 weeks leading into the race I expected this and raced accordingly. Thought I would have recovered faster. Needed more rest after Big Day especially.Potential is closer to 245-250NP and totally overcooked the legs going into the race so happy to have the self control to dial it back and follow a conservative plan.

Stayed in big ring because I was afraid I would have chain issues. Using easier gear would have helped reduce muscular fatigue.

Used thicker elbow pads so need to tweak stack to compensate. 

Didn't use my special needs but nice to know it's there

Big Winners: Pacing/Hydration/Fuel/Fit/Kit/Helmet

Improve Bike: Able to use gearing to it's full potential. Don't overcook the legs. Fresher as race approaches. Dial back run volume as racing starts. Dial back NP on long rides and consider easier 1st Half/ harder 2nd Half. Flexibility Yoga/Stretching. Power in aero- work on TT PRs. Neck strength

T2: 1:22

Sunnies, headband and number in vest pocket make fast crazy fast transition.

Sprayed sunscreen as I left T2. 

Shoes tight need to loosen

Run 

From the start feet were uncontrollable. Shoes too tight. Legs felt heavier than expected. Still found myself needing to dial back my pace mile 1-3. Focused holding 730-745 going with terrain. Despite uncomfortable feet and leg fatigue holding a 735 pace was surprisingly manageable. Felt like a consistent effort for 18 miles rather than slowly fading. I’m surprised how quickly the fatigue set in. At mile 19 my legs started to fatigue very very quickly and my energy level nose dived. I think I was starting to hit a bit of a bonk even though I was taking in >300cals/hr, but also the leg fatigue hit the wall of exhaustion. I’ve never been as sore before and despite the pain really held strong. I thought of mile 17 as the halfway point so getting to mile 19 holding such a solid pace despite feeling the fatigue and uncontrollable shoe situation is very encouraging. Starting the run fresher and more rested will go a long way. 

Focused on fueling and hydration. Consumed closer to 350cals/hr. By mile 14 was almost out of gels. Switched over to coke sooner or than expected. Extra flask of gels would of come in handy. Cold coke was ok but not godsend I was expecting. Cold water was really nice. Running vest was clutch. Frozen bladder kept me cool and hydrated. 

Inhaler in side pocket was key especially after sunscreen spray and dusty trail.

Poured water down my back and sipped every aid station. The water soaking the vest near  the frozen bladder was the perfect cooling mechanism.

No cramping. Didn’t need hotshot but comforting to know I had it. 

After hitting the wall walked and jogged along picking short stretches to jog to. Once I calculated I could crack 10 hours I pushed the last 3 miles. 

Broke 10hrs on a hard day and after blowing up miles 19-23! Finished the last 3 miles strong!

Big Winners: Vest w Hydration & Fuel/Pacing/Ability to hold pace despite feeling feet and fatigue/Strong finish

Improving Run: Dont overcook the legs. Fresher and faster as race approaches. Dial back run volume as racing starts. Drill Form. Starting slower is OK

Looking back

My prep was very volume heavy. Lots of big run workouts and a big day 3 weeks out. I’m certain my legs had substantial fatigue that contributed to feeling flat. 

My goals #1 finish and #2 follow a reasonable plan. I was able to nail both. 

Less volume and more rest would likely have lead to fresher legs. That being said my goal was not to win but to finish and have a focused plan driven race. 

The volume I did is a great base and will absolutely help get off to a strong 2018

Dial back the running 4-5 weeks out from IM. Rest more. Save sustained big watts for racing and rather build the base with easy ling rides. Mix in intervals in the second of long rides.  Keep legs fresh to push power at my potential. 

Mix up weeks for example 2 weeks of hard bike work then easy week on the legs and hit the pool and build up running. Or just more rest weeks. Don’t more than 14 days without 3-4 easy days.

Great sleep routine waking up near 5-6am from wed on Rece week. Early to bed race weekend.

Improving Revisited

Continue Sleep focus 8-10hs a night

Nutrition eating healthy as habit. Weight will come off naturally like it did 2017. 

Natural fuel: bananas, scratch, dates then as race approaches switch to specific race fuel

Swim

With some swim focus training I think I can really knock off 2-3 mins. 

Drills and speed intervals preseason Dec-Feb. Add long sessions March-May

More open water swims (only 2 all year). More racing will help get these up

Improve flexibility with Yoga/stretching 

Sighting work especially breathing left

Bike

Need to keep the power up when it matters So rest more and more easy weeks. 

I build bike fitness quick so don’t build it up to early

Longer easier rides <220NP are great

Then as race gets close do sustained race effort long ride or hard finishes 

Neck strength training 

Run

Dial back volume as race season approaches then transition to Fresh and Fast

Form work: drills and yoga

Adjust shoes. Not to tight 

Combo of solid volume followed by race specific speed sessions (combo of 2015 speed & 2017 volume prep) should be perfect. 

Lots of great learning points, terrific base, and a fresh process driven outlook has me excited for 2018!!!!!