Florida IM Nov 2011

The Plan

Florida Ironman 2011 was my target. My planning started 1 ½ years earlier. Coming from Northern Virginia we lose several months due to winter weather and I wanted something late in the year.  I signed up in the spring of 2010 to work the race in November as a volunteer. This gave me a chance to see the interworking of the race and a registration slot for 2011.

The Training

I came home Nov 2010 and took my season recovery time until Jan 1^st. Come the 1^st it was swim, bike, run.  My training plan was built with 3 Half Ironmans, 5 Xterra’s, a 9hr mountain bike race, Grand Fondo, 200 mile Ragnar Relay, and a few half marathons and neighborhood fun runs. My weekly workout would include 3 swim sessions, 4 bike, and 4 runs. Typical week looked like:

• 3 Swim workouts – Mon, Wed, & Fri
• 4 Bike set’s – Tue, Thur, Sat & Sun. (This was split over mountain bike, road, fixie, & tri bike)
• 4 or 5 Run’s – Mon, Tue, Wed, Thur, & occasion weekend brick  (Hills, intervals, trails, & long)

I followed a prep, base 1,2 & 3, build 1 & 2, peak and race. I just added additional weeks for the prep to build. I will provide my annual plan in detail with a future posting. If you have any questions before just email me.

 The Race

After months of prep, it was finally here. There I was standing on the beach saying goodbye to my family. I was almost in tears knowing what I was getting ready to undertake. I saw the strength in their eyes, now I just needed to find it within myself. I hit the water for a 5 minute warm up and back on the beach for the start. I stood front row with 1 or 2 people in front of me. The current was from right to left so I staged 100ft to the outside of the buoys. The cannon went off and we ran into the water. The front guys dove in and I continued to walk between them until it was too deep. I was still at the front and this walk saved me from getting smacked around. The first lap was great; I would look for some toes to grab a draft from to help pull me along. I hit the beach and stated the 2^nd lap. There was a little kicking and slapping around the buoys but I just kept my head down and swam faster. That was my rule for the day, whenever I got in trouble just go faster. As I was coming into the beach the current was going out and it seemed like I was swimming in place. I ran up the beach concerned because the spectator’s were all but gone. I had this sinking feeling that I was last. Everyone else had finished the swim and their families had moved on.

My wetsuit got stripped off, I popped in a GU Roctane and I ran into T1. To my surprise all the spectators were there. It was like a surprise party just for me. I think they said something like “surprise you’re not last”.  Grabbing my T1 bike bag, I did not change. I had my helmet, sunglasses, shoes and a 5hr energy shot. I ran bare foot for my Trek TTX and then  the exit. Just before the exit I slipped on my shoes. Once on the Trek I buckled my shoes and settled in for 112miles. I had 2 bottles with GU Brew, 3 Powerbar Energy, 2 Powerbar triple threat, 3 GU Roctane, 1 Butt Chamois cream, 3 Salt tabs, 1 B12 complex,  and 2 sticks of gum. I will post my nutrition’s and hydration in another post. The wind was fighting me most of the front half and last 10miles. The wind slowed me down. I worked with the slow speed as not to spend my energy trying to fight a losing battle. I used everything on the bike, except 1 Powerbar Energy and 1 Salt tab. I refilled my Areo bottle with Ironman PowerAid as needed. I used the chamois cream during my pee stop at the 3hr mark. I came into T2 feeling good. Slipped out of my shoes and left them in the pedals. I grabbed my run bag and headed into the tent. I sprayed some lube on my toe’s, jumped in my K-Swiss Kwicky Blade light’s, carrying my hat & Gu’s as I started to run out of T2. I was a little cold from the last 30 minutes on bike, as it was in the shade with strong wind. It took a few minutes to get my legs moving. The miles started to roll by.

I saw my family 3 times – mile 2, 11, & 14. The suffering was starting to show by mile 14. They were super supportive and encouraging. They told me to suck it and run faster. They said they were leaving for the finish line and I’d better catch up. Maybe that was not their exact words. We hugged, held back the tear’s and I told them to meet me at the finish line. Only 6.5 miles stood between me and the finish. Everything was going great until 1 mile left to finish. I got a hamstring cramp that stopped me in my tracks. There I was in the middle of all these spectators cheering me on, and I was yelling and cursing my leg out. It was like the world stopped and I was going to talk some sense into my leg. After 2 minutes my leg saw things my way and we were running for the finish. With tears in my eyes, I came down the finisher chute to find my wife as a volunteer waiting to catch me as I crossed.

Florida Ironman was the perfect race for me. It was one of those moments when everything came together. I would not change a thing. I feel completely satisfied from training, equipment, nutrition, hydration, pace, family support, and my emotions. Now its time for a long needed rest….

I will be adding new blog post with details for the following from the race:

Equipment

Nutrition & Hydration

Training

Race plan & pacing

TriEssential

1837 Media, Inc.
Free

Need a little inspiration? TriEssential offers daily triathlon training tips, memorable quotes and stunning photos to keep you motivated. It’s an all-encompassing—and free—tool for triathletes.

First Time Tri

JammyCo
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If you’re a newbie planning on completing a sprint triathlon, First Time Triis a great resource. It features a dynamic 12-week training plan but also resources that cover a variety of topics first-timers need to familiarize themselves with.

Swim Planner

Tri Faster, LLC
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SwimPlanner is a workout generator for triathletes looking to make progress in the pool. All you do is punch in the total distance you want to cover and your skill level, and this app churns out an appropriate workout.

TriReader

Nathan Hangen 
Free

If you’re a fan as well as a participant, TriReader gives you the most up-to-date content in the world of triathlon, including news, discussions, tips, podcasts and recommended books.

TriChecklist

Toobco
$0.99

The pre-race checklist can be stressful if you’re not organized. What if you forget your goggles? Or your bike helmet? TriChecklist is designed to make sure you’re on top of your to-do list as you prepare for your race.

Active.com

Active Network
Free

If you’re not already on it, The Active.com app allows you to search and register for triathlons on your iPhone, as well as search for articles to get you prepared for your next race.

It is finally here, after a year and a 1/2 of planning. I signed up as a volunteer spring of 2010, worked the race in November 2010, and signed up the next day. Training started January 1st 2011. After hundreds of miles in the swim pool, thousands of bike miles, and hundreds of running miles. The bike is racked and the transitions bags are placed. Time to relax and get my mind in the right place.

Florida IM Nov 2011